Thursday, August 15, 2019

Spondylolisthesis PT core workout August 15th, 2019

Physical Therapy Spondy Workout
Thursday August 15th, 2019
==================================== 
Home Physical Therapy - Spondylolisthesis BJJ

Thursday 8/15/2019

 
Thomas Stretch: 



3 sets of 1 minute each for both legs.

 

Side planks: 

3 sets of 60 Seconds each side.  



Plank. 

3 sets for 60 seconds each.  All 3 sets were from the elbows. 



Hamstring stretch 

3 sets of 1 minute stretch each leg. 
Total of 3 minutes stretching per leg.

One knee one hand: 

3 sets of 1 minute hold each side. 

Bridges with pelvic tilt: 



3 sets of 35 repetitions. 

Todays time: 25 minutes. 

Sunday, August 11, 2019

Spondylolisthesis PT core workout August 11th, 2019

Physical Therapy Spondy Workout
Sunday August 11th, 2019
==================================== 
Home Physical Therapy - Spondylolisthesis BJJ
Sunday 8/11/2019

 
Heel touches (AKA penguins): 





3 sets of 1 minute each.

 

Side planks: 

3 sets of 60 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 stretch 

3 sets of 1 minute stretch each leg. 
Total of 3 minutes stretching per leg.

Bridges with pelvic tilt: 



3 sets of 35 repetitions. 

Todays time: 25 minutes.