In terms of your spondylolisthesis, unfortunately, EFI doesn't have a specific program to address this condition. While some of the exercise routines in UYHF can be beneficial to your condition, we cannot guarantee this will solve your spondylolisthesis. Thi program is intended to unlock tight hip flexors. Meanwhile there are some safe exercises for spondylolisthesis:
- Pelvic tilt: Pelvic tilt: Lie on your back with the knees bent and the feet flat against the floor. Pull your belly button toward the spine using your abdominal muscles and focus on pressing the low back flat against the floor. Hold this position for 10 to 15 seconds, and then relax.
- Partial curl: Begin this pose the same way as the pelvic tilt exercise. Tuck the chin to the chest and curl the upper body forward to lift the shoulders off the floor with your hands straight out in front of you. Hold this pose for three seconds before relaxing the abs and uncurling the upper back down to the floor.
- Gluteal stretch: Lie on the back with both knees bent. Rest the ankle of one leg against the knee of the other. Grab onto the thigh of the bottom leg and pull it toward the chest until you feel a stretch in the buttocks and possibly the outer part of the hip. Hold this pose for 15 to 30 seconds before switching legs.
- Double-knee to chest:
The supplements that you have purchased are best used in conjunction with other approaches like therapeutic exercise and proper diet. Some activities you may want to avoid and or modify them to prevent the worsening the condition. In addition, osteoarthritis is a progressive disease and it is important that you perform specific exercises such as stretching and strengthening, which are usually designed by physical therapists. Also, learning new ways to modify your daily activities can enable you to still perform them without any pain and while still preserving the integrity of your joints. Lastly, you may want to try to exercise in a pool, as this has less impact on your joints and safer, but still you get to strengthen the muscles around it.
I hope that you go to a physical therapist who can design a specific program for you, on top of the supplements to maximize the benefits that these treatments can give you.