Monday, October 15, 2018

Spondylolisthesis PT core workout Oct 15th 2018

Physical Therapy Week of
Tuesday Oct 15th, 2018
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Home Physical Therapy - Spondylolisthesis BJJ
Mon-Fri = two 30 minute desk stands each day.

Thursday 10/18/2018

 
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:  26 minutes. 

Friday, October 5, 2018

Spondylolisthesis PT Core workout Oct 1st 2018

Spondylolisthesis Physical Therapy Week of
Monday Oct 1st, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Last week we were out of town. 
 
Wednesday 10/3/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour  

Friday 10/5/2018.
Lunch Brazilian Jiu Jitsu class with a short ab circle.  Previous video here: