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. 

Spondylolisthesis PT Core workout Oct 1st 2018

Spondylolisthesis Physical Therapy Week of
Monday Oct 1st, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Last week we were out of town. 
 

Wednesday 10/3/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour  

Friday 10/5/2018.
Lunch Brazilian Jiu Jitsu class with a short ab circle.  Previous video here: 

 

Spondylolisthesis PT Core workout Sept 17th 2018

Physical Therapy Week of
Monday September 17th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Had bad allergies this week - took the week off from weight lifting. 
Two 30 minute work day standing desk sessions each week day. 
 

Wednesday 9/19/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour  

Friday 9/20/2018.
Lunch Brazilian Jiu Jitsu class with a short ab circle.  Previous video here: 

 

Spondylolisthesis PT Core workout Sept 10th 2018

Physical Therapy Week of
Monday September 10th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Weight lifting two days (1 day for upper body and 1 for lower). 
A mixture of two 30 minute work day standing desk sessions and or walks each week day. 

Tuesday 9/11/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour including a longer ab/core circle just like in this video: 

 

Wednesday 9/12/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour

Friday 9/14/2018.
Lunch Brazilian Jiu Jitsu class with a 5-7 minute ab circle.  

Spondylolisthesis PT Core workout Sept 3rd 2018

Physical Therapy Week of
Monday September 3rd, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Weight lifting 2 times this week (1 day for upper body and 1 for lower)
Two 30 minute work day standing desk sessions each week day. 
 

Wednesday 9/5/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour

Thursday 9/6/2018
2 rounds of stair runs/walk.  Basement to the top of the 13th floor. 

Friday 9/7/2018.
Lunch Brazilian Jiu Jitsu class with a 5-7 minute ab circle.  Here is the video from today:   

 

Spondylolisthesis BJJ more walks and core work Aug 27th 2018

Physical Therapy Week of
Monday Aug 27th 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Back to walking this week but yoga. 
Two 30 minute walks each week day. 
Jiu Jitsu on Wednesday and Friday including a 10 minute ab/core workout. 
 

Short post this week - very busy but I will say it's been a good back week in terms of low pain and a lot of activities.  Hope it continues.   

Spondylolisthesis PT Core workout Aug 13th 2018

Physical Therapy Week of
Monday Aug 13th 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Weight lifting and yoga are still going well.  As I've continued to do since first being diagnosed, I take it easy and use strict form and keep a constant reminder of my back when doing yoga, weights or any other physical activities.  This has served me well as in the past 2 years I've only had a few setbacks.
 

Wednesday 8/15/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour
30 minutes of stress relief yoga (skipping the cobra pose for obvious reasons). 

Friday 8/17/2018.
Lunch Brazilian Jiu Jitsu class with a 15 minute ab circle.  I hope to record this shorter version ab circle next week.  Here's a look at one of the past sessions we did: