Spondylolisthesis PT core workout Dec 27th 2018

Physical Therapy Spondy Workout

Thursday Dec 27th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
 

Thursday 12/27/2018.
As you might expect - this month of December has been really busy.  I'm not making excuses because I could have worked harder to get in all my sessions this month but I didn't :(  A lot of school events for the kids, traveling and holidays.  I did get to the gym to lift weights once a week during December and I did make it thru the 1 hour BJJ grind match at the end of last month. 
You can see the edited video of it here if you're interested: 

 
Yes, it does hurt my back but with core work and a lot of stretching it is manageable. 
Below is the only official core workout I did: 

 

Heel touches (AKA penguins): 

3 sets of 1 minute each.

 
Side planks: 

3 sets of 30 Seconds each side.  

Figure Four Stretch: 

3 Sets each leg 60 second hold

Plank. 

3 sets for 30 seconds each.  All 3 sets were from the elbows. 

Hamstring door stretch 

3 sets of 1 minute stretch each leg.  Total of 3 minutes stretching per leg.

Quick session today. 

Spondylolisthesis PT core workout Nov 5th 2018

Physical Therapy Week of

Monday Nov 5th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Mon-Fri = two 30 minute desk stands each day.

Thursday 11/05/2018.
Busy few weeks.  I've been doing my desk stands at work each week day and have been doing a few other walks and things.  Some light weight training.  To save time, this week I did the same core workout as last time. 

 

Heel touches (AKA penguins): 

3 sets of 1 minute each.

 
Side planks: 

3 sets of 30 Seconds each side.  

Figure Four Stretch: 

3 Sets each leg 60 second hold

Plank. 

3 sets for 60 seconds each.  All 3 sets were from the elbows. 

Hamstring door stretch 

3 sets of 1 minute stretch each leg.  Total of 3 minutes stretching per leg. 

Also while doing the hamstring door stretch I did a neck exercise. I lifted my head off the ground and turned my chin side to side shoulder to shoulder for 1 minute.  For the 2nd set I bring my head straight up and down.  3rd set I make a circle. 

3 sets of 1 minute each. 

Bridges with pelvic tilt hold.  3 sets of 35 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.    

Time today:  25 minutes. 

Spondylolisthesis PT core workout Oct 15th 2018

Physical Therapy Week of

Tuesday Oct 15th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Mon-Fri = two 30 minute desk stands each day.

Thursday 10/18/2018. 

 

Heel touches (AKA penguins): 

3 sets of 1 minute each.

 
Side planks: 

3 sets of 30 Seconds each side.  

Figure Four Stretch: 

3 Sets each leg 60 second hold

Plank. 

3 sets for 60 seconds each.  All 3 sets were from the elbows. 

Hamstring door stretch 

3 sets of 1 minute stretch each leg.  Total of 3 minutes stretching per leg. 

Also while doing the hamstring door stretch I did a neck exercise. I lifted my head off the ground and turned my chin side to side shoulder to shoulder for 1 minute.  For the 2nd set I bring my head straight up and down.  3rd set I make a circle. 

3 sets of 1 minute each. 

Bridges with pelvic tilt hold.  3 sets of 35 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.    

Time today:  26 minutes. 

Spondylolisthesis PT Core workout Oct 1st 2018

Spondylolisthesis Physical Therapy Week of
Monday Oct 1st, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Last week we were out of town. 
 

Wednesday 10/3/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour  

Friday 10/5/2018.
Lunch Brazilian Jiu Jitsu class with a short ab circle.  Previous video here: 

 

Spondylolisthesis PT Core workout Sept 17th 2018

Physical Therapy Week of
Monday September 17th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Had bad allergies this week - took the week off from weight lifting. 
Two 30 minute work day standing desk sessions each week day. 
 

Wednesday 9/19/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour  

Friday 9/20/2018.
Lunch Brazilian Jiu Jitsu class with a short ab circle.  Previous video here: 

 

Spondylolisthesis PT Core workout Sept 10th 2018

Physical Therapy Week of
Monday September 10th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Weight lifting two days (1 day for upper body and 1 for lower). 
A mixture of two 30 minute work day standing desk sessions and or walks each week day. 

Tuesday 9/11/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour including a longer ab/core circle just like in this video: 

 

Wednesday 9/12/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour

Friday 9/14/2018.
Lunch Brazilian Jiu Jitsu class with a 5-7 minute ab circle.  

Spondylolisthesis PT Core workout Sept 3rd 2018

Physical Therapy Week of
Monday September 3rd, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Weight lifting 2 times this week (1 day for upper body and 1 for lower)
Two 30 minute work day standing desk sessions each week day. 
 

Wednesday 9/5/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour

Thursday 9/6/2018
2 rounds of stair runs/walk.  Basement to the top of the 13th floor. 

Friday 9/7/2018.
Lunch Brazilian Jiu Jitsu class with a 5-7 minute ab circle.  Here is the video from today:   

 

Spondylolisthesis BJJ more walks and core work Aug 27th 2018

Physical Therapy Week of
Monday Aug 27th 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Back to walking this week but yoga. 
Two 30 minute walks each week day. 
Jiu Jitsu on Wednesday and Friday including a 10 minute ab/core workout. 
 

Short post this week - very busy but I will say it's been a good back week in terms of low pain and a lot of activities.  Hope it continues.   

Spondylolisthesis PT Core workout Aug 13th 2018

Physical Therapy Week of
Monday Aug 13th 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Weight lifting and yoga are still going well.  As I've continued to do since first being diagnosed, I take it easy and use strict form and keep a constant reminder of my back when doing yoga, weights or any other physical activities.  This has served me well as in the past 2 years I've only had a few setbacks.
 

Wednesday 8/15/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour
30 minutes of stress relief yoga (skipping the cobra pose for obvious reasons). 

Friday 8/17/2018.
Lunch Brazilian Jiu Jitsu class with a 15 minute ab circle.  I hope to record this shorter version ab circle next week.  Here's a look at one of the past sessions we did: 

 

Spondylolisthesis PT Core workout Aug 6th 2018

Physical Therapy Week of
Monday Aug 6th 2018

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Home Physical Therapy - Spondylolisthesis BJJ
I am continuing with some weight lifting.  Basic lifts like bench press with my feet up on the bench so that I don't have much arch in my back as I've been advised not to bridge/arch much by my physician.  My workouts and yoga are continuing but have been more sporadic so it's been more difficult to remember exact days and times. 
 

Wednesday 8/8/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour

Friday 8/10/2018.
Lunch Brazilian Jiu Jitsu class with a 10 minute ab circle.  I haven't gotten around to recording a recent ab circle but here's one of the old ones we did. 

 

Spondylolisthesis PT Core workout July 30th 2018

Physical Therapy Week of
Monday July 30th 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Mon-Fri = One 30 minute stand desk session each day of the week. 

We were on vacation last week...
Monday 7/30/2018.
Afternoon - 30 minute stress relief yoga class with a focus on stretching.
 

Wednesday 8/1/2018.
Afternoon - 30 minute stress relief yoga class with a focus on stretching.
Brazilian Jiu Jitsu (BJJ) class - 1 hour

Friday 8/3/2018.
Lunch Brazilian Jiu Jitsu class with a 10 minute ab circle.  I plan to try and record our 10 min ab circle for a new video soon but for now here's one we did a while back: 

 

Spondylolisthesis PT Core workout July 16th 2018

Physical Therapy Week of
Tuesday July 16th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Mon-Fri = two 30 minute stand desk sessions each day of the week.  1 in the morning and one after lunch. 

Monday 7/16/2018.
Afternoon - 30 minute stress relief yoga class with a focus on stretching.
 

Wednesday 7/11/2018.
Afternoon - 30 minute stress relief yoga class with a focus on stretching.
Brazilian Jiu Jitsu (BJJ) class - 1 hour

Thursday 7/19/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour
Including the ab circle basically identical to this one we did previously: 

Friday 7/20/2018.
Stair runs/walks.  Basement to the top of the 13th floor.  3 times. 

Spondylolisthesis PT Core workout July 9th 2018

Physical Therapy Week of
Tuesday July 9th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Mon-Fri = two 30 minute stand desk sessions each day of the week.  1 in the morning and one after lunch. 

Tuesday 7/10/2018.
Afternoon - 30 minute stress relief yoga class with a focus on stretching. 
Brazilian Jiu Jitsu (BJJ) class - 1 hour

 

Wednesday 7/11/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour
Weight training - leg day

Thursday 7/12/2018.
Afternoon - 30 minute stress relief yoga class with a focus on stretching. 
Brazilian Jiu Jitsu (BJJ) class - 1 hour

Friday 7/13/2018.
Morning - ab circle - very similar to this one that I previous recorded of us in class:

Afternoon - 30 minute stress relief yoga class with a focus on stretching.

Airrosti review - 3rd visit

7/5/2018
Office visit # 3

Checked in and then the Dr. had me do the same range of motion and pain level tests as before.  Asked me as compared to last time were the pain levels better/same/worse.  It feels the same as before - very minimal to no improvement. 

Treatment: 
Back on the table just as the previous visits and he did the same deep pressure techniques.  In my armpit at various places (these were the most painful) and then on the top of my deltoid and collar bone.  After this he told me that my next step was my choice between 3 options. 
Option 1 - was to do nothing and wait for the pain and inflammation to go down.  He thinks that I have a slight shoulder impingement and the inflamed area in my shoulder is causing the pain. 
Option 2 - take Aleve or ibuprofen for a week or two make the inflammation go away faster. 
Option 3 - Go se my primary physician and get some prescription anti-inflammatories. 
Not sure which I'll do yet. 

Next up - the recovery specialist. 

Recovery treatment: 
The certified recovery specialist handed me the lacrosse ball and instructed me to warmup with the same 4 exercises as done previously.  See the post before this one to review them.

1. Supraspinatus: 
2. Posterior Shoulder: 

 

3. Triceps release: 
4. Upper traps: 

I didn't do number 3 above and either he didn't care or he wasn't paying much attention because he didn't stop me or ask me to do them. 
5. Rotation exercise. 

After those were completed he added 1 new movement/exercise today that he called the shoulder pendulum decompression hang.  I hold a 5 to 10 pound dumbbell in one hand and let my hand relax by my side as I swing it front and back naturally and feel the pull/decompression on my shoulder joint. 

 

That's it for the Airrosti treatment.  I have been discharged and referred to one of the 3 options I mentioned at the top of the treatment section of this page.  For the discharge, they have you fill out an online form asking if you feel better then when you walked in, would you recommend Airrosti to anyone etc. 

Spondylolisthesis PT Core workout July 3rd 2018

Physical Therapy Week of

Tuesday July 3rd, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Several 30 minute stand desk sessions this week and at least two 30 minute walks. 

Tuesday 7/3/2018. 

 

Heel touches (AKA penguins): 

 

3 sets of 1 minute each.

 
Side planks: 

3 sets of 30 Seconds each side.  

Figure Four Stretch: 

3 Sets each leg 60 second hold

Plank. 

3 sets for 60 seconds each.  All 3 sets were from the elbows. 

Hamstring door stretch 

3 sets of 1 minute stretch each leg.  Total of 3 minutes stretching per leg. 

Also while doing the hamstring door stretch I did a neck exercise. I lifted my head off the ground and turned my chin side to side shoulder to shoulder for 1 minute.  For the 2nd set I bring my head straight up and down.  3rd set I make a circle. 

3 sets of 1 minute each. 

Bridges with pelvic tilt hold.  3 sets of 35 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.    

Time today - I forgot to start the timer as I did this up on the mats after BJJ class.