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Six ways to modify your exercise program (make your trainer happy)

Six ways to modify an exercise programSix Ways to Modify Your Exercise Program

In this video Dr. Lance Labno discusses six ways to modify your exercise program.

Some of the ways to modify your exercise program are:

1) Use a mirror to watch yourself perform the exercise. Most times what we are not doing something a little funky and off. Using a mirror keeps us honest with the task.

2) Auditory – talk yourself through the exercise to make sure you don’t miss important steps.

3) Tactile support/stimulation – Touching a muscle that you want to focus on can increase your awareness of the muscle and improve activation and motor control.

4) Increasing your base of support – Increasing your base of support reduces the body’s need to activate muscles for balance. In turn, you can focus on the muscles you want to specifically isolate.

5) Use of proprioceptive input (Important for people with motoric challanges/lacking proprioceptive input/proprioceptively dense/aka… motor morons)- Resistance bands are not always used for strength. In this example, use of a resistance band to provides mild resistance to wake up those lazy muscles.

6)Unload the exercise (aka. Use less weight) – Not all exercises are meant for strengthening. Sometimes your ego can get in the way and refuse to use anything less than a #20 dumbbell. If positioned correctly, using smaller weighted dumbbells can target small unused muscles. When modifying your exercise program to target these muscles you can see big changes in the weeks ahead when you go back to those #20 dumbbells.

7) Bonus Tip: Combine the above six techniques to improve muscle activation.

As always, let’s keep our bodies in motion!

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Medicare is upgrading security with new cards

Starting in April 2018 Medicare will be sending new Medicare cards.

The biggest reason Medicare is taking the SSN off of Medicare cards is to fight medical identity theft for people with Medicare.

By replacing the SSN-based HICN on all Medicare cards, we can better protect:

• Private health care and financial information.

• Federal health care benefit and service payments.

New Medicare Cards Are Coming

Official Medicare Link For More Information

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Great games and books to teach kids about money

Great games and books to teach kids about money

Here are a number of great games and books to teach kids about money.  My family has learned a lot about saving, spending and giving from playing these games and reading the below books. It has made going to the checkout line at the grocery store a teaching moment.  I summarized each one and added appropriate age levels. Although, both my 3rd grader and 6th grader have enjoyed all of them.

 

How to Turn $100 into $1,000,000
How to Turn $100 into $1,000,000 3rd grade and up (I like the use of graphs and visuals to make a point)
From the creators of Biz Kid$ and Bill Nye the Science Guy, here is a comprehensive guide for kids to the basics of earning, saving, spending, and investing money. Written in a humorous but informative voice that engages young readers, it’s the book that every parent who wants to raise financially savvy and unspoiled children should buy for their kids. It is packed with lively illustrations to make difficult concepts easy to understand—all as a way of building financial literacy, good decision-making, and the appreciation of a hard-earned dollar.

 

 

Financial Peace Jr. storybooks for Kids
Financial Peace Jr. Storybooks for Kids 2nd grade through 5th grade
Financial Peace Junior is designed to help you teach your kids about money. It’s packed with tools, resources and step-by-step instructions for parents. What can be intimidating is made ultra-easy. There are ideas for activities and age-appropriate chores, and you’ll have all the tools you need to make learning about money a part of your daily life. The lessons of working, giving, saving and spending are brought to life through fun stories in the activity book, and kids will love tracking their progress on the dry-erase boards.

 

 

ACT YOUR WAGE boardgame
Act Your Wage – Dave Ramsey Board Game Ages 10 and up (Yet my 3rd grade daughter loves to count money and ask for change)
Based on Dave Ramsey’s Baby Step 2: Get out of debt by paying off everything but the mortgage, the goal of this new board game is to be the first to yell, “I’m debt free!” A fun way for anyone to learn the principles of saving and spending! Have a family game night or invite friends over to play. This game allows you to choose your profession as well as different types of debt. The goal is to be smart with saving, paying off your debts and save enough just in case you get laid off!

 

 

CASHFLOW FOR KIDS boardgame
Cashflow for Kids 6 years and up (More simplistic game for kids)

 

 

Escape the Rat Race Comic Book
The creators of the book Rich Dad, Poor Dad attempt to teach financial intelligence to children through colorful cartoon images and cute animal characters. However, the lessons are more suitable for high school students. The authors tell readers to minimize their liabilities such as credit-card debt while building assets, such as starting their own businesses.  The lessons encourage “financial intelligence,” but seem to discourage readers from getting a traditional job and fail to mention the hard work and long hours involved in running one’s own business.

 

 

Personally, all the above games are useful and helped me to reinforce my habits about saving, spending and giving, as well as, trying to pass down those habits to my kids..
Let me know if you have any questions….

 

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Oov Core Fitness Exercises For The Back and Hips – Video

Click here to order your Oov: http://amzn.to/2uLj5wJ

Oov Core Fitness Exercises For The Back and Hips. This demonstrates some beginning oov abs and pilates exercises that you can perform on the oov. This video also shows a an exercise that targets the glutes and feet to improve heel strike which is a necessary core exercise for running.

I really like the Oov for its unique ability to open up the spine and hips. I am now able to get a spot in my lumbar spine that I have been complaining about for years to my massage therapist by using the Oov.

Precautions: Use a pillow or folded towel under your head for comfort or support to prevent neck pain.

For people with osteoporosis or at risk for spinal fractures please talk to your primary care physician of health care provider such as a physical therapist before using this device.

Any questions just shoot them to me in the comment section below….

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Script from closed caption:
“Hey, Dr. Lance here and today I’m going to show you the Oov. It is a fitness device that helps with core and balance when you’re lying on your back. There’s even some exercises you can do standing up or by placing against the wall. You can even stand on it for balance exercises. But today, I’m going to show you the ones that I like to do on the floor. Now this towel is here just to help support your head because some people have issues with their neck.

So on this exercise, I’m just rotating my body side to side getting a stretch through my hips and through my low back and upper back. For me, when I go all the way to the left side I get this stretch that I haven’t been found for like 20 years. Now after I do this for 30 seconds a minute. I’ll go and focus on a core exercise where I’m imagining your pelvis is like is a boat. As I’m shifting side to side. I’m going at each side and the heel putting pressure using my glutes.

I’m even tilting when I tell this back a little bit and also engaging the obliques to make sure that the pelvis doesn’t drop down.  This really helps with walking… When you’re getting push off.

Now another thing I like to do is just sitting or lying marches.  Here just lifting one leg up you can bring your knee as high as you want. I’m having my arms at the side because I’m going a little faster than I normally do. Another thing you can do is have you keep one leg up and then slowly bring one arm up. The whole goal here is use your right glute pushing down into the right heel to help stabilize. As you can tell I’m wobbling. What you can now do is add an arm reach to create a little more instability.

This is not easy… Let’s go switch to the other side

Now I know I am more stable on this left side, so I am moving a little faster working on that control and “Oh” there you go… (Lance falls to the side off the Oov.)

These are some of my favorite exercises on the Oov and if you look in the detail section I’ll put a link where you can get one today.

Have a great day and as always let’s keep our bodies in motion…

 

Here’s another great video you might like:  Easy ways to manage chronic pain

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Trigger point and How to get rid of shoulder pain – video

Quick Talks – Trigger point and AC joint relief techniques – How to get rid of shoulder pain

Today’s quick talks shows you how to perform trigger point release techniques to your chest, rotator cuff and shoulder after a recent shoulder injury including an AC joint separation. This is especially good for a sternoclavicular dislocation or ac joint injury.

🔴Here’s a link to purchase my favorite Trigger Point Charts ➜
http://amzn.to/2fgcapO

Any questions just shoot them to me in the comment section below….

🔴 Get More Great Tips – Subscribe ➜ https://goo.gl/DO7P8j

🔴 Share this Video: ➜ https://goo.gl/vzaBYQ

Here’s a link to another great video blog of mine: How to shave with a shoulder injury

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Create a habit loop for improved exercise performance


Here are some great books to improve your performance:
The Power of Habit: Why We Do What We Do in Life and Business – http://amzn.to/2vbMdfa
The Brave Athlete: Calm the F*ck Down and Rise to the Occasion – http://amzn.to/2hA5LGE

In this video Dr. Lance Labno talks about the habit loop and what it takes to get you to make new positive changes in your life.

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Easy ways to manage chronic pain

Great Tools on Amazon to help manage chronic pain:
Progressive Muscle Relaxation: 20 Minutes to Total Relaxation – http://amzn.to/2v8VYKL
Gaiam Yoga Mats – http://amzn.to/2fhSnGm
HeartMath Inner Balance Lightning – http://amzn.to/2vBVYX3

In this video Dr. Lance Labno discusses easy ways to manage chronic pain and provides some tools to help you along the way.

🔴 Get More Great Tips – Subscribe ➜ https://goo.gl/DO7P8j

🔴 Share this Video: ➜ https://goo.gl/vzaBYQ

Any questions just shoot them to me in the comment section below….

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2018 Medicare Deductible for Physical Therapy

Medicare Deductible for Physical Therapy - At the beginning of each year, an annual deductible is due before Traditional Medicare Part B will pay for any treatment.

2018 Medicare Deductible for Physical Therapy

In 2018 the medicare deductible for physical therapy is $183.00.  An annual deductible is due before Traditional Medicare Part B will pay for  treatment. The 2018 Traditional Medicare Part B deductible published by Medicare.gov is $183.00.  Any Patient that has Traditional Medicare Part B must first meet this annual deductible of $183.00 before claims will be paid.

You may receive a bill from our office which may reflect your responsibility towards this annual deductible.  In addition, the Medicare Physical Therapy cap for 2018 is $1980.

Secondary Insurance Coverage:

If you have medicare coverage plus a secondary,  call your secondary insurance company to find out coverage including deductibles and other out of pocket expenses.

Click here for more information about Part B Traditional Medicare costs and coverage from Medicare.gov

The above link will take you to Medicare.gov

Use your flexible spending account to pay for your physical therapy

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How to wash your hair with a recent shoulder injury

In this video Dr. Lance Labno shows you how to wash your hair with a recent shoulder injury. This can help with both a recent AC joint separation, shoulder impingement or rotator cuff injury.

This video will show you how to stabilize your ac joint separation
as well as control your ac joint separation and provide an effective self-treatment for AC joint pain -acromioclavicular joint pain.

Please let me know if you have any questions or comments to help others with shoulder pain. Thanks in advance.

🔴 Get More Great Tips – Subscribe ➜ https://goo.gl/DO7P8j

🔴 Share this Video: ➜ https://goo.gl/vzaBYQ

Audio Translation from Video

“Hi, I’m Dr. Lance Labno, doctor of physical therapy and licensed massage therapist. This video is part of an ongoing series where I show you how to find practical solutions for your shoulder injury with a recent AC Joint separation, shoulder injury or rotator cuff injury. I used to struggle with the same thing until I discovered how to properly use my muscles to stabilize the joint. In the first video, I showed you how to put on a shirt and take it off. The previos video I showed you how to shave. In this video I’m going to show you how to wash your hair.

What you’ll need to wash your hair when you have an AC joint separation is: 1) shampoo 2) a sink 3) a mirror and possibly a chair/stool 4) And of course, dirty oily hair. However, before we start, here’s the question of the day:

What’s your favorite exercise for improving shoulder mobility?

If you have one I’d like to hear it in the comments below.

Okay, you ready? Let’s go. All right, it’s been about five or six days since your AC joint separation, and you’re so worried about moving your shoulder that you don’t even want to shower. But don’t worry! I’m here to show you a simple way to wash your hair. You can stabilize your shoulder and get your hair cleaned at the same time. We’re going to do this right now!

First, let’s get some water. Try to find that right temperature. Right, now what you’re going to do is get your hair wet a little bit. Let’s go underneath the cold water.

Did you know that I’m pushing my elbow into the sink which provides some stabilization.

Now, as long as I push my hands together and my hands are touching my head, I’m going to help stabilize that shoulder. It will not hurt here because I’ll be pushing my hands together, touching my hair and cushioning my shoulder so that it doesn’t feel painful at all. Making sure I get a little spot in my hair is not the hardest part; it’s putting your fingers together as you bring your arm down.

Let the Shampoo soak!

And then put your hands under your head pushing in. I’ll just gently move my hand over my head. Well I think that I’m about done. I’ve got a little towel next to me. I’ll wash my face and if you notice I’m pushing my hand on my head the whole time, and when I’m done, putting my hands together.

And there we’re going! Alright, thanks for watching, any questions put in the comments down below.”

 

Here’s another video you might find enjoyable.

How to shave when you have a shoulder injury

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