Monday Nov 5th, 2018
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Home Physical Therapy - Spondylolisthesis BJJ
Mon-Fri = two 30 minute desk stands each day.
Mon-Fri = two 30 minute desk stands each day.
Thursday 11/05/2018.
Busy few weeks. I've been doing my desk stands at work each week day and have been doing a few other walks and things. Some light weight training. To save time, this week I did the same core workout as last time.
Heel touches (AKA penguins):
3 sets of 1 minute each.
Side planks:
Side planks:
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: 25 minutes.
