Spondylolisthesis PT Core workout May 28th 2018

Physical Therapy Week of

Monday May 28th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Mon-Friday: two 30 minute stands (one in the morning and one in the afternoon) or a mixture of 30 minute walks.

Monday 5/28/2018. 

 

Isometric Abs: 

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.    

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. 

Time today - not recorded as my timer stopped about 1/2 way thru.

Spondylolisthesis PT Core workout May 21st 2018

Physical Therapy Week of

Monday May 21st, 2018

==================================== 

Home Physical Therapy - Spondylolisthesis BJJ
Mon-Friday: two 30 minute stands (one in the morning and one in the afternoon) or a mixture of 30 minute walks.

Monday 5/21/2018. 

 

Heel touches with crunch hold: 

 

 

 

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.    

Hamstring stretch: 

2 sets of 2 minutes each. 

Todays time - 33 minutes. 

Spondylolisthesis PT Core workout May 14th 2018

Physical Therapy Week of

Monday May 14th, 2018

==================================== 

Home Physical Therapy - Spondylolisthesis BJJ
Mon-Friday: two 30 minute stands (one in the morning and one in the afternoon) or a mixture of 30 minute walks.

Monday 5/14/2018. 

 

Isometric Abs: 

 

 

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.    

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 - 34 minutes. 

Spondylolisthesis PT Core workout May 7th 2018

Physical Therapy Week of

Monday May 7th, 2018

==================================== 

Home Physical Therapy - Spondylolisthesis BJJ
Mon-Friday: Still doing my two 30 minute stands (one in the morning and one in the afternoon) or a mixture of 30 minute walks.

Monday 5/7/2018. 

 

Isometric Abs: 

 

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.    

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 - 34 minutes.