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.