I have felt good these past few days. My home PT has been going well and my back feels like it's ready to get on the BJJ mat. My Dr. had told me a few weeks ago that I could return to practice as long as I took it easy and let pain and common sense be my guide. I gave it an extra few weeks to continue strengthening my core and tonight was the night.
After teaching the kids and then the adult class, I felt warmed up enough so I got a 5 minute sparing session in tonight during Jiu Jitsu rounds. Always important to choose your partners wisely and in this case even more so. I chose another brown belt that I trust and we started our roll. It was a smooth technique roll and I made a good effort to remember to keep it slow and protect my back both literally and sport wise. Those of you that do BJJ will understand that previous reference. I found it very easy to quickly engage in a higher speed roll and had to reign myself back in more then once. My competitive side is still there and it's going to be a long road trying to keep it in check. 5 minute round completed and I was surprise by how well I felt afterwards. No pain so far. I guess tonight/tomorrow will be the true test. Hopefully I sleep well and don't wake with any new pain from over doing it tonight. If tonight's grappling session is any indication - I'm feeling very hopeful!
Wednesday, August 10, 2016
Monday, August 8, 2016
Home PT Week 4 Aug 8th - Aug 12th 2016
Home Physical Therapy Week of
Monday August 8th - Friday August 12th 2016:
====================================
Home Physical Therapy day 18 - Spondylolisthesis BJJ
Monday 8/8/2016. One 30 minute walk in the morning and another 30 minute walk in the evening. I also increased abdominal exercises again for this week.
Buttock/Hamstring stretch:
1 minute hold each leg.
Pelvic tilts:
Increase of 5. While
lying on the floor I did 40 pelvic tilts holding each tilt while
pressing my lower back into the table and making my core tight. I held
each tilt for a count of 10 then release and rest for 1 or 2 seconds.
Bridges with pelvic tilt hold. 45 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
I
held this bridge in the air for a count of 1 and then back down and
relax for 1. 45 reps. I find the hardest part of this exercised is
trying to hold the pelvic tilt during the bridge.
Isometric hands against knees: Both knees at the same time (different from picture below)
4
sets of 60 seconds each. Hands crossed right over left, straight,
hands to side and 4th set left over right. I pressed harder today and I
also kept my head off the ground for a 4 sets.
Deadbug abdominal exercise:
4 sets 1 minute each. This
is like a modified bicycle crunch but instead of bring your elbow to
your knee - you kept your arm straight and it went back behind your head
as the knee came up and then switched for the other knee. This was
done for 4 sets of 60 seconds.
Plank.
4 sets of 1 minute holds. 2 from the elbows as in the above picture and 2 from the pushup position.
Leg raises.
Increase of 5. Leg raises. Lay flat on the floor with my hands underneath and I did 30 leg raises total.
Side leg raises:
30
repetitions for each leg. I was surprised by how much they burned at
the end. No weights just my leg.
Hip ups:
Increase of 5. 1 set of 25 reps. Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.
====================================
Home Physical Therapy day 19 - Spondylolisthesis BJJ
Wednesday 8/10/2016. Keeping up with the walks! One 30 minute walk in the morning and another 30 minute walk in the evening.
Pelvic tilts:
While
lying on the floor I did 40 pelvic tilts holding each tilt while
pressing my lower back into the table and making my core tight. I held
each tilt for a count of 10 then release and rest for 1 or 2 seconds.
Bridges with pelvic tilt hold. 45 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
I
held this bridge in the air for a count of 1 and then back down and
relax for 1. 45 reps. Still somewhat difficult to hold the pelvic tilt during the bridge.
Isometric hands against knees: Both knees at the same time (different from picture below)
4
sets of 60 seconds each. Hands crossed right over left, straight,
hands to side and 4th set left over right. I pressed harder today and I
also kept my head off the ground for a 4 sets.
Deadbug abdominal exercise:
4 sets 1 minute each. This
is like a modified bicycle crunch but instead of bring your elbow to
your knee - you kept your arm straight and it went back behind your head
as the knee came up and then switched for the other knee. This was
done for 4 sets of 60 seconds.
Plank.
4 sets of 1 minute holds. All 4 sets were from the elbows. I find it harder to hold it from the elbow and easier to use the pushup position.
Leg raises.
Leg raises. Lay flat on the floor with my hands underneath and I did 30 leg raises total.
Side leg raises:
30
repetitions for each leg. Still no weights just my leg.
Hip ups:
1 set of 25 reps. Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.
====================================
Home Physical Therapy day 20 - Spondylolisthesis BJJ
Friday 8/12/2016. I realized I haven't timed my home PT sessions - I have no idea how long it takes me so today I did. I do short rests between certain exercises - mostly the isometric hands against knees and the planks - 1 minute rest between sets. Total workout time ended up being 36 minutes.
Pelvic tilts:
While
lying on the floor I did 40 pelvic tilts holding each tilt while
pressing my lower back into the table and making my core tight. I held
each tilt for a count of 10 then release and rest for 1 or 2 seconds.
Bridges with pelvic tilt hold. 45 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
I
held this bridge in the air for a count of 1 and then back down and
relax for 1. 45 reps. Still somewhat difficult to hold the pelvic tilt during the bridge.
Isometric hands against knees: Both knees at the same time (different from picture below)
4
sets of 60 seconds each. Hands crossed right over left, straight,
hands to side and 4th set left over right. I pressed harder today and I
also kept my head off the ground for a 4 sets.
Deadbug abdominal exercise:
4 sets 1 minute each. This
is like a modified bicycle crunch but instead of bring your elbow to
your knee - you kept your arm straight and it went back behind your head
as the knee came up and then switched for the other knee. This was
done for 4 sets of 60 seconds.
Plank.
4 sets of 1 minute holds. All 4 sets were from the elbows. I find it harder to hold it from the elbow and easier to use the pushup position.
Leg raises.
Leg raises. Lay flat on the floor with my hands underneath and I did 30 leg raises total.
Side leg raises:
30
repetitions for each leg. Still no weights just my leg.
Hip ups:
1 set of 25 reps. Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.
Monday August 8th - Friday August 12th 2016:
====================================
Home Physical Therapy day 18 - Spondylolisthesis BJJ
Monday 8/8/2016. One 30 minute walk in the morning and another 30 minute walk in the evening. I also increased abdominal exercises again for this week.
Buttock/Hamstring stretch:
Bridges with pelvic tilt hold. 45 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Isometric hands against knees: Both knees at the same time (different from picture below)
Deadbug abdominal exercise:
Plank.
4 sets of 1 minute holds. 2 from the elbows as in the above picture and 2 from the pushup position.
Leg raises.
Increase of 5. Leg raises. Lay flat on the floor with my hands underneath and I did 30 leg raises total.
Side leg raises:
Hip ups:
====================================
Home Physical Therapy day 19 - Spondylolisthesis BJJ
Wednesday 8/10/2016. Keeping up with the walks! One 30 minute walk in the morning and another 30 minute walk in the evening.
Bridges with pelvic tilt hold. 45 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Isometric hands against knees: Both knees at the same time (different from picture below)
Deadbug abdominal exercise:
Plank.
4 sets of 1 minute holds. All 4 sets were from the elbows. I find it harder to hold it from the elbow and easier to use the pushup position.
Leg raises.
Leg raises. Lay flat on the floor with my hands underneath and I did 30 leg raises total.
Side leg raises:
Hip ups:
====================================
Home Physical Therapy day 20 - Spondylolisthesis BJJ
Friday 8/12/2016. I realized I haven't timed my home PT sessions - I have no idea how long it takes me so today I did. I do short rests between certain exercises - mostly the isometric hands against knees and the planks - 1 minute rest between sets. Total workout time ended up being 36 minutes.
Bridges with pelvic tilt hold. 45 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Isometric hands against knees: Both knees at the same time (different from picture below)
Deadbug abdominal exercise:
Plank.
4 sets of 1 minute holds. All 4 sets were from the elbows. I find it harder to hold it from the elbow and easier to use the pushup position.
Leg raises.
Leg raises. Lay flat on the floor with my hands underneath and I did 30 leg raises total.
Side leg raises:
Hip ups:
Tuesday, August 2, 2016
Home PT Week 3 Aug 1st - Aug 5th 2016
Home Physical Therapy Week of
Monday August 1st - Friday August 5th 2016:
Home PT day 15 - Spondylolisthesis BJJ
Monday 8/1/2016. Continuing to try and increase my workload this week. Today I did a 30 minute walk in the morning, another 30 minute walk during lunch and a final 30 minute walk this evening.
Total of 1.5 hours of walking today.
Pelvic tilts:
Increase of 5 reps. While
lying on the floor I did 35 pelvic tilts holding each tilt while
pressing my lower back into the table and making my core tight. I held
each tilt for a count of 10 then release and rest for 1 or 2 seconds.
Increase of 15 - Bridges with pelvic tilt hold. 45 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
I held this bridge in the air for a count of 5 and then back down and relax for 1. 45 reps.
Isometric hands against knees: Both knees at the same time (different from picture below)
4 sets of 60 seconds each. Hands crossed right over left, straight, hands to side and 4th set left over right.
Deadbug abdominal exercise:
Increase today 4 sets 1 minute each. This
is like a modified bicycle crunch but instead of bring your elbow to
your knee - you kept your arm straight and it went back behind your head
as the knee came up and then switched for the other knee. This was
done for 4 sets of 60 seconds. I also made this more difficult by keeping my legs straighter with less bend in my knee. It made my legs feel heavier.
Plank.
4 sets of 1 minute holds. 2 from the elbows as in the above picture and 2 from the pushup position.
Leg raises.
Increase today - 20 leg raises. Lay flat on the floor with my hands underneath and I did 20 leg raises total. Once again around 10 my low back started to feel a some pain but I felt as though it would be ok to keep going. I made 2 mistakes today. First, I didn't eat enough and did not drink enough water. This ended up giving me a headache. Second, I didn't begin my abdominal PT routine until late in the afternoon. Usually I do it in the morning or at lunch. Between not enough food and water and waiting later then normal today - I almost quit 1/2 way thru my workout. My headache was pounding and I was tired from lack of food/water. I was very tempted to stop 1/2 way thru and say that was enough. Thankfully, I remembered I'd be putting this on the blog so I forced myself to push thru and complete it. I'm glad I did. Note - do your PT/Exercise earlier in the day if possible before you are too tired and be sure to hydrate.
After having dinner and drinking plenty of water I felt a little better and talked myself into going to the gym. My physician recommended to continue the light weight for a few weeks so this week I decided to go up in reps each exercise if my back felt ok. Exercises were 3 sets of 16 reps. Up only 1 know but it is progress!
Here was my workout for the evening:
Dumbbell bench press. 35 pounds each hand for 3 sets of 16 reps. Again I tried to consciously engage/activate my core during every exercise. It felt like I was doing ab exercise during every weight lift. I held my core tight when I lifted the weights from the rack, when I laid back to begin bench press, etc.
Seated machine shoulder press. This one I did very light as I didn't want to compress my spine or have any pain. 3 sets of 16 reps around 40 pounds.
Lat machine pull downs. 3 sets of 16 reps 70 pounds. Again - very light weight to ease myself back in.
Seated machine rows. I was extra careful on this was as it worked my middle and low back and I wanted to train smart. 3 sets of 16 reps around 60 pounds. Again - very light weight - taking it slow. This particular exercise concerns me and I'm not sure how I'm gong to go about increasing or continuing this exercise. I plan to do some research or ask around with PT's or PTA's.
Triceps press downs. 3 sets of 16 reps 45 pounds.
Standing bicep dumbbell curls. 3 sets of 16 reps 25 pound each hand 20 pounds last set. I kept my core tight the entire time during each rep. It felt like I was doing 2 exercises at the same time - ab work and curls. Brazilian Jiu Jitsu - tomorrow will be my first time going back to Jiu Jitsu in 2 months. Feels good to be back in the gym.
====================================
Home Physical Therapy day 16 - Spondylolisthesis BJJ
Wednesday 8/3/2016. Continuing to try and increase my workload this week. Today was a busy day and I only did a 30 minute walk in the morning. But I did do a few increases in my abdominal exercises tonight.
Pelvic tilts:
While
lying on the floor I did 35 pelvic tilts holding each tilt while
pressing my lower back into the table and making my core tight. I held
each tilt for a count of 10 then release and rest for 1 or 2 seconds.
Increase of 5. Bridges with pelvic tilt hold. 35 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
I held this bridge in the air for a count of 5 and then back down and relax for 1. 35 reps.
Isometric hands against knees: Both knees at the same time (different from picture below)
4 sets of 60 seconds each. Hands crossed right over left, straight, hands to side and 4th set left over right.
Deadbug abdominal exercise:
4 sets 1 minute each. This
is like a modified bicycle crunch but instead of bring your elbow to
your knee - you kept your arm straight and it went back behind your head
as the knee came up and then switched for the other knee. This was
done for 4 sets of 60 seconds. I also made this more difficult
by keeping my legs straighter with less bend in my knee. It made my
legs feel heavier.
Plank.
4 sets of 1 minute holds. 2 from the elbows as in the above picture and 2 from the pushup position.
Leg raises.
Increase today - 25 leg raises. Lay flat on the floor with my hands underneath and I did 25 leg raises total. Once again around 10 my low back started to feel a some pain but I felt as though it would be ok to keep going and I made it to 25 tonight.
====================================
Home Physical Therapy day 17 - Spondylolisthesis BJJ
Friday 8/5/2016. Continuing to try and increase my workload this week. Today was a busy day and I only did a 30 minute walk in the morning. But I did do a few increases in my abdominal exercises tonight.
Pelvic tilts:
While
lying on the floor I did 35 pelvic tilts holding each tilt while
pressing my lower back into the table and making my core tight. I held
each tilt for a count of 10 then release and rest for 1 or 2 seconds.
Increase of 10. Bridges with pelvic tilt hold. 45 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
I held this bridge in the air for a count of 5 and then back down and relax for 1. 45 reps.
Isometric hands against knees: Both knees at the same time (different from picture below)
4 sets of 60 seconds each. Hands crossed right over left, straight, hands to side and 4th set left over right.
Deadbug abdominal exercise:
4 sets 1 minute each. This
is like a modified bicycle crunch but instead of bring your elbow to
your knee - you kept your arm straight and it went back behind your head
as the knee came up and then switched for the other knee. This was
done for 4 sets of 60 seconds.
Plank.
4 sets of 1 minute holds. 2 from the elbows as in the above picture and 2 from the pushup position.
Leg raises.
25 leg raises. Lay flat on the floor with my hands underneath and I did 25 leg raises total.
Side leg raises:
30
repetitions for each leg. I was surprised by how much they burned at
the end. No weights just my leg.
Hip ups:
1 set of 20 reps. Pressing my hands into the ground and lifting my butt/hips off the ground.
Monday August 1st - Friday August 5th 2016:
Home PT day 15 - Spondylolisthesis BJJ
Monday 8/1/2016. Continuing to try and increase my workload this week. Today I did a 30 minute walk in the morning, another 30 minute walk during lunch and a final 30 minute walk this evening.
Total of 1.5 hours of walking today.
Increase of 15 - Bridges with pelvic tilt hold. 45 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Isometric hands against knees: Both knees at the same time (different from picture below)
Deadbug abdominal exercise:
Plank.
4 sets of 1 minute holds. 2 from the elbows as in the above picture and 2 from the pushup position.
Leg raises.
Increase today - 20 leg raises. Lay flat on the floor with my hands underneath and I did 20 leg raises total. Once again around 10 my low back started to feel a some pain but I felt as though it would be ok to keep going. I made 2 mistakes today. First, I didn't eat enough and did not drink enough water. This ended up giving me a headache. Second, I didn't begin my abdominal PT routine until late in the afternoon. Usually I do it in the morning or at lunch. Between not enough food and water and waiting later then normal today - I almost quit 1/2 way thru my workout. My headache was pounding and I was tired from lack of food/water. I was very tempted to stop 1/2 way thru and say that was enough. Thankfully, I remembered I'd be putting this on the blog so I forced myself to push thru and complete it. I'm glad I did. Note - do your PT/Exercise earlier in the day if possible before you are too tired and be sure to hydrate.
After having dinner and drinking plenty of water I felt a little better and talked myself into going to the gym. My physician recommended to continue the light weight for a few weeks so this week I decided to go up in reps each exercise if my back felt ok. Exercises were 3 sets of 16 reps. Up only 1 know but it is progress!
Here was my workout for the evening:
Dumbbell bench press. 35 pounds each hand for 3 sets of 16 reps. Again I tried to consciously engage/activate my core during every exercise. It felt like I was doing ab exercise during every weight lift. I held my core tight when I lifted the weights from the rack, when I laid back to begin bench press, etc.
Seated machine shoulder press. This one I did very light as I didn't want to compress my spine or have any pain. 3 sets of 16 reps around 40 pounds.
Lat machine pull downs. 3 sets of 16 reps 70 pounds. Again - very light weight to ease myself back in.
Seated machine rows. I was extra careful on this was as it worked my middle and low back and I wanted to train smart. 3 sets of 16 reps around 60 pounds. Again - very light weight - taking it slow. This particular exercise concerns me and I'm not sure how I'm gong to go about increasing or continuing this exercise. I plan to do some research or ask around with PT's or PTA's.
Triceps press downs. 3 sets of 16 reps 45 pounds.
Standing bicep dumbbell curls. 3 sets of 16 reps 25 pound each hand 20 pounds last set. I kept my core tight the entire time during each rep. It felt like I was doing 2 exercises at the same time - ab work and curls. Brazilian Jiu Jitsu - tomorrow will be my first time going back to Jiu Jitsu in 2 months. Feels good to be back in the gym.
====================================
Home Physical Therapy day 16 - Spondylolisthesis BJJ
Wednesday 8/3/2016. Continuing to try and increase my workload this week. Today was a busy day and I only did a 30 minute walk in the morning. But I did do a few increases in my abdominal exercises tonight.
Increase of 5. Bridges with pelvic tilt hold. 35 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Isometric hands against knees: Both knees at the same time (different from picture below)
Deadbug abdominal exercise:
Plank.
4 sets of 1 minute holds. 2 from the elbows as in the above picture and 2 from the pushup position.
Leg raises.
Increase today - 25 leg raises. Lay flat on the floor with my hands underneath and I did 25 leg raises total. Once again around 10 my low back started to feel a some pain but I felt as though it would be ok to keep going and I made it to 25 tonight.
====================================
Home Physical Therapy day 17 - Spondylolisthesis BJJ
Friday 8/5/2016. Continuing to try and increase my workload this week. Today was a busy day and I only did a 30 minute walk in the morning. But I did do a few increases in my abdominal exercises tonight.
Increase of 10. Bridges with pelvic tilt hold. 45 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Isometric hands against knees: Both knees at the same time (different from picture below)
Deadbug abdominal exercise:
Plank.
4 sets of 1 minute holds. 2 from the elbows as in the above picture and 2 from the pushup position.
Leg raises.
25 leg raises. Lay flat on the floor with my hands underneath and I did 25 leg raises total.
Side leg raises:
Hip ups:
Wednesday, July 27, 2016
Return to coaching BJJ
After 6 weeks off from Brazilian Jiu Jitsu and 4 weeks of physical therapy it was time to return to coaching BJJ (Brazilian Jiu Jitsu). I must say I missed teaching, training and all my students and training partners! The Dr. gave me the all clear as long as I take it easy with only very lite contact if any. So I am to coach for the next 4 weeks and use this time to continue to strengthen my core even more.
I took the class thru a lite warmup and then we drilled a few techniques and then to sparing. Only once did I have to catch myself from accidentally putting myself in a bad position during instruction. I realized it as it was happening and asked some of the senior students in the class to demonstrate for me. I'm looking forward to trying to spar lite maybe next week.
I took the class thru a lite warmup and then we drilled a few techniques and then to sparing. Only once did I have to catch myself from accidentally putting myself in a bad position during instruction. I realized it as it was happening and asked some of the senior students in the class to demonstrate for me. I'm looking forward to trying to spar lite maybe next week.
Tuesday, July 26, 2016
Followup Dr. Visit - Jiu Jitsu? Weights?
July 26th 2016
Today I had my 6 week follow up visit with my physician. When I first saw him he ended our initial visit with several things to avoid and to take it very easy.
These were:
1) No heavy lifting or any lifting if it could be avoided. My result = fail. I have 4 young children and it ended up being impossible not to pickup or help my youngest who is 2 years old. I was able to reduce the amount of lifting I did but was not able to eliminate it.
2) No arching/extension. My result = mostly pass. I may have arched a few times out of reflex or activity but overall I made a good effort not to.
3) No exercise outside of physical therapy. No martial arts or weights lifting. My result = pass. This was very difficult. I am a person that needs to exercise and this was tough. However, the forced time off was very good for my sprained left bicep and my sprained right shoulder.
First the bad news: I was hopeful that I might be one of the few to have my pars fracture heal but this was not to be. He ordered x-rays today and he showed me on these new x-rays that the pars fracture did not heal. I looked at the x-ray and I could still see the fracture. :(
The good news: My slip has not increased. Still a grade 1 and after talking in the exam room and doing some tests - he gave me the ok to return to very lite Brazilian Jiu Jitsu and basic exercise and weight lifting. He still wants me to keep up the core work and to work on increasing/improving my core strength not just maintaining it. He had me stand up and with both hands on my head he asked me to raise my knee up and try not to let him push it down. My resistance I thought was ok but he wants it even better. That was the main test he used. So upwards and onwards I go with increased core strengthening.
Since I was cleared to start weight lifting again I decided to go to the gym tonight. It was difficult to follow the order of starting with very light weights for a few weeks to ease myself back into it. I decided to do light weight and do 3 sets of 15 reps for most exercises.
Here was my workout for the evening:
Dumbbell bench press. 35 pounds each hand for 3 sets of 15 reps. I tried to consciously engage/activate my core during every exercise. It felt like I was doing ab exercise during every weight lift. I held my core tight when I lifted the weights from the rack, when I laid back to begin bench press, etc.
Seated machine shoulder press. This one I did very light as I didn't want to compress my spine or have any pain. 3 sets of 15 reps around 40 pounds.
Lat machine pull downs. 3 sets of 15 reps 70 pounds. Again - very light weight to ease myself back in.
Seated machine rows. I was extra careful on this was as it worked my middle and low back and I wanted to train smart. 3 sets of 15 reps around 60 pounds. Again - very light weight - taking it slow.
Triceps press downs. 3 sets of 15 reps 45 pounds.
Standing bicep dumbbell curls. 3 sets of 15 reps 25 pound each hand. I kept my core tight the entire time during each rep. It felt like I was doing 2 exercises at the same time - ab work and curls. Brazilian Jiu Jitsu - tomorrow will be my first time going back to Jiu Jitsu in 2 months. I will take it very slow and easy and I'm looking forward to teaching again!
Today I had my 6 week follow up visit with my physician. When I first saw him he ended our initial visit with several things to avoid and to take it very easy.
These were:
1) No heavy lifting or any lifting if it could be avoided. My result = fail. I have 4 young children and it ended up being impossible not to pickup or help my youngest who is 2 years old. I was able to reduce the amount of lifting I did but was not able to eliminate it.
2) No arching/extension. My result = mostly pass. I may have arched a few times out of reflex or activity but overall I made a good effort not to.
3) No exercise outside of physical therapy. No martial arts or weights lifting. My result = pass. This was very difficult. I am a person that needs to exercise and this was tough. However, the forced time off was very good for my sprained left bicep and my sprained right shoulder.
First the bad news: I was hopeful that I might be one of the few to have my pars fracture heal but this was not to be. He ordered x-rays today and he showed me on these new x-rays that the pars fracture did not heal. I looked at the x-ray and I could still see the fracture. :(
The good news: My slip has not increased. Still a grade 1 and after talking in the exam room and doing some tests - he gave me the ok to return to very lite Brazilian Jiu Jitsu and basic exercise and weight lifting. He still wants me to keep up the core work and to work on increasing/improving my core strength not just maintaining it. He had me stand up and with both hands on my head he asked me to raise my knee up and try not to let him push it down. My resistance I thought was ok but he wants it even better. That was the main test he used. So upwards and onwards I go with increased core strengthening.
Since I was cleared to start weight lifting again I decided to go to the gym tonight. It was difficult to follow the order of starting with very light weights for a few weeks to ease myself back into it. I decided to do light weight and do 3 sets of 15 reps for most exercises.
Here was my workout for the evening:
Dumbbell bench press. 35 pounds each hand for 3 sets of 15 reps. I tried to consciously engage/activate my core during every exercise. It felt like I was doing ab exercise during every weight lift. I held my core tight when I lifted the weights from the rack, when I laid back to begin bench press, etc.
Seated machine shoulder press. This one I did very light as I didn't want to compress my spine or have any pain. 3 sets of 15 reps around 40 pounds.
Lat machine pull downs. 3 sets of 15 reps 70 pounds. Again - very light weight to ease myself back in.
Seated machine rows. I was extra careful on this was as it worked my middle and low back and I wanted to train smart. 3 sets of 15 reps around 60 pounds. Again - very light weight - taking it slow.
Triceps press downs. 3 sets of 15 reps 45 pounds.
Standing bicep dumbbell curls. 3 sets of 15 reps 25 pound each hand. I kept my core tight the entire time during each rep. It felt like I was doing 2 exercises at the same time - ab work and curls. Brazilian Jiu Jitsu - tomorrow will be my first time going back to Jiu Jitsu in 2 months. I will take it very slow and easy and I'm looking forward to teaching again!
Monday, July 25, 2016
Home PT Week 2 July 25th-29th 2016
Home Physical Therapy Week of
Monday July 25th - Friday July 29th 2016:
Home PT day 12 - Spondylolisthesis BJJ
Monday 7/25/2016. Basically the same as Friday except today I pushed myself on my abdominal exercises making them harder. How I'm this week/today - best I've felt since I found out I had spondylolisthesis! Some light cramping in my back on my right side but overall not much pain.
Buttock/Hamstring stretch:
This stretch is one of my favorite stretches.
Pelvic tilts:
While lying on the floor I did 30 pelvic tilts holding each tilt while pressing my lower back into the table and making my core tight. I held each tilt for a count of 10 then release and rest for 1 or 2 seconds. To make this harder today - I pressed my low back into the ground with more effort today. I could definitely feel the additional work after I was done.
Bridges with pelvic tilt hold. 30 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
I held this bridge in the air for a count of 5 and then back down and relax for 1. 30 reps.
Isometric hands against knees: Both knees at the same time (different from picture below)
4 sets of 45 seconds each. Hands crossed right over left, straight, hands to side and 4th set left over right. I pushed myself on this one too. I pressed into my knees harder today with my hands and found my abs wearing out sooner!
Deadbug abdominal exercise:
This is like a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee. This was done for 3 sets of 60 seconds.
Plank.
I did this from the pushup position and not from the elbows as demonstrated above.
3 sets of plank holds for 60 seconds each.
Note - in the past, whenever I did ab exercises I would lay on my stomach and arch my back in order to stretch but I'm not able to do that now.
Hamstring door stretch:
1 Minute stretch each leg 2 sets total of 2 minutes each leg.
Evening walk - 30 minutes.
Doctor visit and X-rays tomorrow!
As always, if you want to talk about BJJ (Brazilian Jiu Jitsu) and Spondylolisthesis or physical therapy you can comment on here and I'll get back to you. Leave your email in a comment.
Additionally, if you have spondylolisthesis and are still doing BJJ or any other martial art please let me know. I've been searching for others that do Marital Arts and have a spondy but have not found many.
====================================
Home Physical Therapy day 13 - Spondylolisthesis BJJ
Wednesday 7/27/2016. I increased my abdominal exercises today.
Pelvic tilts:
While lying on the floor I did 30 pelvic tilts holding each tilt while pressing my lower back into the table and making my core tight. I held each tilt for a count of 10 then release and rest for 1 or 2 seconds.
Bridges with pelvic tilt hold. 30 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
I held this bridge in the air for a count of 5 and then back down and relax for 1. 30 reps.
Isometric hands against knees: Both knees at the same time (different from picture below)
Increase today 60 second sets. 4 sets of 60 seconds each. Hands crossed right over left, straight, hands to side and 4th set left over right. I could definitely feel the extra 15 seconds each set!
Deadbug abdominal exercise:
This is like a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee. This was done for 3 sets of 60 seconds.
Plank.
Increase today. I did 4 sets of 60 seconds each. I did 2 sets from the push up position and 2 sets from the elbow position = total 4 sets of plank holds for 60 seconds each.
New exercise - leg raises.
Lay flat on the floor with my hands underneath and I did 15 leg raises total. I had planned to do 45 total but I ended up only doing 15 as once I got to 10 my low back started to feel a some pain.
Buttock/Hamstring stretch:
This stretch is one of my favorite stretches.
I taught one hour of adult BJJ class tonight. I took it very slow and demonstrated carefully. It felt great to be back on the mat with all my teammates! I did not roll tonight. The Dr. has asked me to give it another 4 weeks to continue strengthening my core before contact.
====================================
Home Physical Therapy day 14 - Spondylolisthesis BJJ
Friday 7/29/2016. Another day of increases - little by little.
Pelvic tilts:
Increase by 5. While lying on the floor I did 35 pelvic tilts holding each tilt while pressing my lower back into the table and making my core tight. I held each tilt for a count of 10 then release and rest for 1 or 2 seconds.
Bridges with pelvic tilt hold:
Increase by 15. 45 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table. I held this bridge in the air for a count of 5 and then back down and relax for 1. 45 total reps.
Isometric hands against knees: Both knees at the same time (different from picture below)
4 sets of 60 seconds each. Hands crossed right over left, straight, hands to side and 4th set left over right.
Deadbug abdominal exercise:
This is like a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee. This was done for 4 sets of 60 seconds.
Plank.
I did 4 sets of 60 seconds each. I did 2 sets from the push up position and 2 sets from the elbow position = total 4 sets of plank holds for 60 seconds each.
Leg raises.
Lay flat on the floor with my hands underneath and I did 15 leg raises total. Same as Wednesday - I had planned to do 45 total but I ended up only doing 15 because of pain in my low back while doing these.
Contact me if you have questions regarding BJJ and Spondylolistheses.
Monday July 25th - Friday July 29th 2016:
Home PT day 12 - Spondylolisthesis BJJ
Monday 7/25/2016. Basically the same as Friday except today I pushed myself on my abdominal exercises making them harder. How I'm this week/today - best I've felt since I found out I had spondylolisthesis! Some light cramping in my back on my right side but overall not much pain.
Buttock/Hamstring stretch:
Pelvic tilts:
Bridges with pelvic tilt hold. 30 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Isometric hands against knees: Both knees at the same time (different from picture below)
Deadbug abdominal exercise:
Plank.
I did this from the pushup position and not from the elbows as demonstrated above.
3 sets of plank holds for 60 seconds each.
Note - in the past, whenever I did ab exercises I would lay on my stomach and arch my back in order to stretch but I'm not able to do that now.
Hamstring door stretch:
Evening walk - 30 minutes.
Doctor visit and X-rays tomorrow!
As always, if you want to talk about BJJ (Brazilian Jiu Jitsu) and Spondylolisthesis or physical therapy you can comment on here and I'll get back to you. Leave your email in a comment.
Additionally, if you have spondylolisthesis and are still doing BJJ or any other martial art please let me know. I've been searching for others that do Marital Arts and have a spondy but have not found many.
====================================
Home Physical Therapy day 13 - Spondylolisthesis BJJ
Wednesday 7/27/2016. I increased my abdominal exercises today.
Pelvic tilts:
Bridges with pelvic tilt hold. 30 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Isometric hands against knees: Both knees at the same time (different from picture below)
Deadbug abdominal exercise:
Plank.
Increase today. I did 4 sets of 60 seconds each. I did 2 sets from the push up position and 2 sets from the elbow position = total 4 sets of plank holds for 60 seconds each.
New exercise - leg raises.
Lay flat on the floor with my hands underneath and I did 15 leg raises total. I had planned to do 45 total but I ended up only doing 15 as once I got to 10 my low back started to feel a some pain.
Buttock/Hamstring stretch:
I taught one hour of adult BJJ class tonight. I took it very slow and demonstrated carefully. It felt great to be back on the mat with all my teammates! I did not roll tonight. The Dr. has asked me to give it another 4 weeks to continue strengthening my core before contact.
====================================
Home Physical Therapy day 14 - Spondylolisthesis BJJ
Friday 7/29/2016. Another day of increases - little by little.
Pelvic tilts:
Bridges with pelvic tilt hold:
Isometric hands against knees: Both knees at the same time (different from picture below)
Deadbug abdominal exercise:
Plank.
I did 4 sets of 60 seconds each. I did 2 sets from the push up position and 2 sets from the elbow position = total 4 sets of plank holds for 60 seconds each.
Leg raises.
Lay flat on the floor with my hands underneath and I did 15 leg raises total. Same as Wednesday - I had planned to do 45 total but I ended up only doing 15 because of pain in my low back while doing these.
Contact me if you have questions regarding BJJ and Spondylolistheses.
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