Spondylolisthesis PT Core workout April 23rd 2018

Physical Therapy Week of

Monday April 23rd, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Repeat from last week.  Same workout. 
Mon-Friday: Still doing my two 30 minute stands (one in the morning and one in the afternoon).

Monday 4/23/2018. 

 

Heel touches: 

3 sets of 1 minute each. 
Scissor kicks: 

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




 

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.    

5 minute flat back: 
Like a 5 minute pelvic tilt but more of a rest and lengthen my lower back by laying down and keeping my lower back flat on the floor with my knees bent. PT says it helps to stretch my back at the end of a session. 

Todays time - 33 minutes.