Dr. O’Neill’s writes his second article featured on healthcentral.com…

Perhaps I should start with a confession: I am an aging baby-boomer who still participates in the odd bike race or triathlon. Nothing too serious, mind you. Not enough to ruin my weekends or find me planning vacations around an event, but I do enjoy it. My theory is, without a goal to train towards, it’s a lot harder to make yourself get on that bike, get into the weight room, or head to the pool on a cold winter morning. Despite the dangers of pedaling a bike at 25 miles an hour surrounded by dozens of others and protected only by some lycra, I feel like I can balance the risk and reward and still come down on the side of health…..

To read the full-text article, please visit: http://www.healthcentral.com/osteoarthritis/c/248736/111109/shoulda

Dr. O’Neill has been asked to write for healthcentral.com as an expert in the orthopaedic field. We are excited to share his first post with this very popular website. Be sure to check back weekly, as this is the first of many orthopaedic topics Dr. O’Neill will be giving his expert advise on.

Toview his first article, Something Else to Blame on Your Parents, click here

To view his second article,Woulda, Coulda, but Shoulda? , click here

Seasons can often take us by surprise and one things for sure- this year has been no exception.  Spring has sprung and the weather is warm. Most of us are anxious to get outside. It’s easy for muscles to get tight with too much sitting and not enough moving, so don’t neglect your flexibility program as you get ready for warm weather.

So many outdoor activities require lots of strength in the abs and back and, if you’ve been sitting as much as I have, you may have lost a little strength in that area during the winter months.

Below you will find a few exercises to get your body rev’d up and ready for Spring!

Mia Whalley, Athletic Trainer

Prone Bridge
In a face down position, balance on the tips of your toes and elbows while attempting to maintain a straight line from heels to head. This exercise focuses on both the anterior and posterior muscle groups of the trunk and pelvis.

Lateral Bridge
Start on your side and press up with your right arm. Form a bridge maintaining a straight line from your hand to your foot. Rest on your elbow to increase the difficulty. This exercise focuses on the abdominal obliques and transversus abdominus.

Single Leg V-Ups
1. Start position: Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body

Shoulder Press
1. Sit in upright position on a ball.
2. Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.
6. Complete 2 sets of 12-15 repetitions.

Low Back Extension
1. Lie face down on stability ball with knees and feet on floor.
2. Stability ball placement should be at abdominal to lower chest region.
3. With hands on chest, raise trunk 4-8 inches.
4. Lower to start position.
5. To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.
6. Complete 2 sets of 12-15 repetitions.

These resources offer a variety workouts and ideas to build flexibility and core strength. For more information or for additional exercises, click here.

***Photo’s and exercises provided by Sports Fitness Advisor.

Knee Surgery: The Essential Guide to Total Recovery from DBrowne on Vimeo.

Now Available Online: www.kneesurgeryguide.com

Millions of people have knee surgery each year, and in the years to come millions more will head to the O.R. Chances are, you or someone you know has had or will undergo knee surgery. Busy doctors, therapists, and athletic trainers have limited time to spend on quality physical and mental rehabilitation education, yet this is the key to full recovery.

Written by renowned knee surgeon and Sport Psychologist Daniel F. O’Neill, M.D., Ed.D., this comprehensive and accessible guide presents what you’ll want and need the most after knee surgery: a scientifically-based recovery program you can understand that will get you back to work and sports as quickly as possible.

In this age of same-day surgery and do-it-yourself health, KNEE SURGERY presents an easy-to-do, well-illustrated program of movement for knee rehabilitation – with a special focus on the mind/body connection – and describes the physical and mental rehabilitation process in complete detail, providing all the guidance you need to decrease pain and increase fitness after knee surgery.

View the Knee Surgery website here: www.kneesurgeryguide.com