Spondylolisthesis BJJ 2018 - PT week 3

Physical Therapy Week of

Monday Jan 15th 2018 - Sunday Jan 21st 2018:

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Home Physical Therapy - Spondylolisthesis BJJ

Thursday 1/18/2018. 

Bicycle crunches: 

3 sets of 1 minute each.   I would rest for 1 minute in between each set and do fig 4 stretches as shown below. 

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.    

Todays time 24 minutes.