Home Physical Therapy Week of
Monday August 22nd - Friday August 26th 2016:
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Home Physical Therapy day 24 - Spondylolisthesis BJJ
Monday 8/22/2016. Each week I have been steadily increasing the repetitions and lengths of my exercises and today was no exception! I have also been averaging between 30-50 seconds rest between sets. I timed my session today and with the increase in times and reps my overall workout lasted 45 minutes.
Hip ups:
Increase of
5 today. 1 set of
35 reps. Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.
Side Planks:
Increase of
15 seconds. 1 set on each side for a
60 seconds. This 15 second increase was much more difficult then I was expecting. I may be at this time for a few weeks!
Side leg raises:
Increase of
5. 1 set each leg
40
repetitions.
Plank.
Increase of
10 today. 4
sets of
80 seconds. All 4 sets were from the elbows. I find it
harder to hold it from the elbow and easier to use the pushup position.
After today's sets - 90 seconds is looking difficult!
Deadbug abdominal exercise:
Increase of
10 today. 4 sets
80 seconds each. Similar to 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
80 seconds.
Isometric hands against knees: Both knees at the same time (different from picture below)
I
find this exercise to be one of the more difficult exercises to do
correctly the whole time. It is easy to get tired and then decrease the
pressure you are putting on your knees. Doing this exercise towards the
end of my session today made this even harder.
Increase of
5 today. 4
sets of
70 seconds each. Hands crossed right over left,
straight,
hands to side and 4th set left over right.
Bridges with pelvic tilt hold. Increase of
5 today.
50 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. 50 reps in a row. I tried putting my hands on my hips to help
remember to tilt them but it is still somewhat difficult to hold the
pelvic tilt during the bridge. I think 1/2 the time I'm doing regular
bridges.
Pelvic tilts:
Increase of
5 today. While
lying on the floor I did
50 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.
I'm not sure if I was just tired today or if I'm hitting a plateau or sticking point but today was really tough. A 45 minute abdominal workout had me thinking that I might not be able to increase any more. Maybe after this week it will be time to do a complete change up again? I hope I can complete this workout Wednesday.
Leave a comment if you want to talk to me about BJJ and Spondylolisthesis and I'll get back to you.
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Home Physical Therapy day 25 - Spondylolisthesis BJJ
Wednesday 8/24/16.
After teaching two BJJ classes tonight, I came home and forced myself
to do my home PT session. It was tough tonight and my time showed it. I
ended up resting more then normal between sets. Monday total time was
45 minutes. Tonight was 47 minutes.
Hip ups:
1 set of
35 reps. Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.
Side Planks:
1 set on each side for a
60 seconds. I hate these so I guess that means I really need them.
Side leg raises:
1 set each leg
40
repetitions .
Plank.
4 sets for
80 seconds each. All 4 sets were from the elbows.
Deadbug abdominal exercise:
4 sets
80 seconds each. Similar to 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
80 seconds.
Isometric hands against knees: Both knees at the same time (different from picture below)
I
found a way to make this harder or maybe I should say more beneficial.
In the past, I find myself sometimes cupping my knees and therefore
holding on to them which makes it slightly easier. Today I made sure to
not hold on to my knees but to only press against them. Much harder.
4
sets of
70 seconds each. Hands crossed right over left,
straight,
hands to side and 4th set left over right.
Bridges with pelvic tilt hold. 1 set of
50 reps where I press 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. 50 reps in a row. I tried putting my hands on my hips to help
remember to tilt them but it is still somewhat difficult to hold the
pelvic tilt during the bridge. I think 1/2 the time I'm doing regular
bridges.
Pelvic tilts:
While
lying on the floor I did
50 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. Friday's session is going to me tough.
Home Physical Therapy day 26 - Spondylolisthesis BJJ
Friday 8/26/16. I pushed the pace tonight and was able to shave 1 minute off my average time. Tonight was 44 minutes.
Hip ups:
1 set of
35 reps. Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.
Side Planks:
1 set on each side for a
60 seconds. I hate these so I guess that means I really need them.
Side leg raises:
1 set each leg
40 repetitions .
Plank.
4 sets for
80 seconds each. All 4 sets were from the elbows.
Deadbug abdominal exercise:
4 sets
80 seconds each. Similar to 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
80 seconds.
Bridges with pelvic tilt hold. 1 set of
50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table. I changed up the order tonight so that my abs would have a small rest between deadbugs and isometric knee presses.
I held this bridge in the air for a count of 1 and then back down and relax for 1. 50 reps in a row. I tried putting my hands on my hips to help remember to tilt them but it is still somewhat difficult to hold the pelvic tilt during the bridge. I think 1/2 the time I'm doing regular bridges.
Isometric hands against knees: Both knees at the same time (different from picture below)
I found a way to make this harder or maybe I should say more beneficial. In the past, I find myself sometimes cupping my knees and therefore holding on to them which makes it slightly easier. Today I made sure to not hold on to my knees but to only press against them. Much harder.
4 sets of
70 seconds each. Hands crossed right over left, straight, hands to side and 4th set left over right.
Pelvic tilts:
While lying on the floor I did
50 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. I pushed the pace tonight and cut 1 minute off my average time from 45 minutes to 44 minutes.
