Spondylolisthesis PT core workout May 6th, 2019

Physical Therapy Week of

Monday May 6th, 2019

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Home Physical Therapy - Spondylolisthesis BJJ
I know it's been a while since I've posted anything and I apologize.

Monday 5/6/2019
Short core and stretching session today. 

Plank: 

3 sets of 60 seconds each. 

Hamstring door stretch: 

3 sets of 60 seconds each.








Figure 4 stretch: 

3 sets of 60 seconds each.

Total time:  15 minutes. 

4-28-2019 Swimming

April 28th, 2019
I haven’t posted in a while and I plan to change that.
I decided to swim today for my workout and it went well.
30 minute continuous lap swimming and a medium pace.

Spondylolisthesis PT core workout Jan 22nd, 2019

Physical Therapy Spondy Workout

Tuesday Jan 22nd, 2019

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Home Physical Therapy - Spondylolisthesis BJJ 

Tuesday Jan 22nd, 2019
Ab circle at BJJ with an even larger group then before. 
Almost exactly as this one that I recorded of us last time: 

 

Spondylolisthesis PT core workout Jan 3rd, 2019

Physical Therapy Spondy Workout

Thursday Jan 3rd, 2019

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Home Physical Therapy - Spondylolisthesis BJJ
 

Thursday 1/3/2019
 

 

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: 

 

 



1 set of 35 repetitions. 

Todays time:  33 minutes.

Spondylolisthesis PT core workout Dec 27th 2018

Physical Therapy Spondy Workout

Thursday Dec 27th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
 

Thursday 12/27/2018.
As you might expect - this month of December has been really busy.  I'm not making excuses because I could have worked harder to get in all my sessions this month but I didn't :(  A lot of school events for the kids, traveling and holidays.  I did get to the gym to lift weights once a week during December and I did make it thru the 1 hour BJJ grind match at the end of last month. 
You can see the edited video of it here if you're interested: 

 
Yes, it does hurt my back but with core work and a lot of stretching it is manageable. 
Below is the only official core workout I did: 

 

Heel touches (AKA penguins): 

3 sets of 1 minute each.

 
Side planks: 

3 sets of 30 Seconds each side.  

Figure Four Stretch: 

3 Sets each leg 60 second hold

Plank. 

3 sets for 30 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.

Quick session today. 

Spondylolisthesis PT core workout Nov 5th 2018

Physical Therapy Week of

Monday Nov 5th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
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: 

3 sets of 30 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 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. 

Spondylolisthesis PT core workout Oct 15th 2018

Physical Therapy Week of

Tuesday Oct 15th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Mon-Fri = two 30 minute desk stands each day.

Thursday 10/18/2018. 

 

Heel touches (AKA penguins): 

3 sets of 1 minute each.

 
Side planks: 

3 sets of 30 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 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:  26 minutes.