Spondylolisthesis PT Core workout April 9th 2018

Physical Therapy Week of

Monday April 9th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ

I had planned to change up my routine last week but I was full from many other responsibilites and just plain too tired!  So today I did the same workout again - better than nothing...
Mon-Friday: Still doing my two 30 minute stands (one in the morning and one in the afternoon).

Monday 4/9/2018. 

Bicycle crunches: 

3 sets of 1 minute each.   I would rest for 1 minute in between each set and do fig 4 stretches as shown below. 

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.    

Todays time - I forgot to restart my timer after taking a break to answer the phone so I don't have an accurate time today - but I imagine it is the same as the past several times I did this exact routine - about 24 minutes. 

Spondylolisthesis PT Core workout March 26th 2018

Physical Therapy Week of

Monday March 26th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ

As of today, I'm changing the post titles to be the date of the workout.  It's much simpler this way and will be easier for me to view and edit versus Week 1 or Week 2 etc.  I've done very well with continuing the use of my sit stand desk each week day Mon-Friday: Two 30 minute stands (one in the morning and one in the afternoon).

Monday 3/26/2018. 

Bicycle crunches: 

3 sets of 1 minute each.   I would rest for 1 minute in between each set and do fig 4 stretches as shown below. 

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.    

Todays time 24 minutes.

I've done this same workout for several weeks in a row now because I've been busy and haven't taken the time to write up a new one.  Hopefully I'll get this changed for next week. 

Spondylolisthesis BJJ 2018 - PT week 10

Week 10

Still been very busy lately with family and work so my session for today was the exact same as week 6 and 9.  Here's the link to what I did today: 

https://bjjspondy.blogspot.com/2018/02/spondylolisthesis-bjj-2018-pt-week-6.html

Time was basically the same again at 24 minutes. 

Spondylolisthesis BJJ 2018 - PT week 9

Week 9

I've been very busy lately with family and work so my session for today was the exact same as week 6.  Here's the link to what I did today: 

https://bjjspondy.blogspot.com/2018/02/spondylolisthesis-bjj-2018-pt-week-6.html

Time was basically the same at 24 minutes. 

1 hour grind match - Spondylolisthesis BJJ 2018 - PT week 8

Physical Therapy Week of

Monday Feb 19th 2018 - Sunday Feb 25th 2018:

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Home Physical Therapy - Spondylolisthesis BJJ

Two 30 minute standing desk sessions or walks each week day.  I have been keeping up with this regularly and it has become an automatic part of each workday.   

Wednesday 2/21/2018 - 1 hour Brazilian Jiu Jitsu Grind match

About every 6 months, the BJJ gym that I train and coach at holds a 1 hour grind match.  This is a tough event with not all participants making it all the way thru.  You and your partner grapple for 60 minutes straight in order to push your strength and cardio.  This time I actually got around to recording my match.  It is edited down to a condensed version as there were large portions that we went out of the view of the camera.  I was completely exhausted afterwards and ended up skipping my usual Thursday ab/core work.  You can watch it here:

Spondylolisthesis BJJ 2018 - PT week 7

Physical Therapy Week of

Monday Feb 12th 2018 - Sunday Feb 18th 2018:

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Home Physical Therapy - Spondylolisthesis BJJ

Two 30 minute standing desk sessions or walks each week day.  

Thursday 2/15/2018 

10-15 minute Ab circle followed by 1 hour BJJ class.
The ab circle we did was basically the same as the one I recorded last time below:

Spondylolisthesis BJJ 2018 - PT week 6

Physical Therapy Week of

Monday Feb 5th 2018 - Sunday Feb 11th 2018:

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Home Physical Therapy - Spondylolisthesis BJJ

Use of my sit stand desk each week day Mon-Friday:
Two 30 minute stands (one in the morning and one in the afternoon).

Thursday 2/8/2018. 

Bicycle crunches: 

3 sets of 1 minute each.   I would rest for 1 minute in between each set and do fig 4 stretches as shown below. 

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.    

Todays time 24 minutes.