Spondylolisthesis PT Core workout April 9th 2018

Physical Therapy Week of

Monday April 9th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ

I had planned to change up my routine last week but I was full from many other responsibilites and just plain too tired!  So today I did the same workout again - better than nothing...
Mon-Friday: Still doing my two 30 minute stands (one in the morning and one in the afternoon).

Monday 4/9/2018. 

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 - I forgot to restart my timer after taking a break to answer the phone so I don't have an accurate time today - but I imagine it is the same as the past several times I did this exact routine - about 24 minutes.