Dr. Rob Jones

Dr. Rob Jones 🎙️ Host of The ‘Get Better Not Older’ Podcast
👨‍⚕️ 23+ Yrs Clinical Experience

11/06/2025

🖐️ How to properly deal with arthritis or hand stiffness!

11/05/2025

🔥 Stop ignoring your glutes — they’re your body’s engine as you age.

🍑 If you don’t know by now, you should… your glutes are one of the most important muscles as you age. Strong glutes protect your lower back, knees, and hips while keeping you balanced and powerful.

One of my favorite moves for patients: The Dr. Rob Glute Skater 🛼

Grab a hip circle band, spread your toes, balance evenly, turn your belly button into the weighted leg, and send the opposite leg out at a 45° angle. You’ll fire up both glutes—on the balance side and the extension side.

Go until fatigue, repeat on the other side. Aim for 2–3 sets per side.

✅ Better balance
✅ Stronger knees, hips & back
✅ A strong, healthy b***y that helps you get better… not older

11/04/2025

2 Ways to eliminate foot pain!

If you have foot pain, chances are it’s because you have been cramming your feet into narrow, tight toe box shoes that don’t let your feet do what they were designed to do: spread out and support you naturally.

Take a look here. I have no room in these shoes for my foot to move or spread the way it should.

Number 1: get rid of those small toebox shoes. They are garbage.

Number 2: grab a tennis ball. Step right on it near your toes and crush the ball. Roll back and forth slowly. This helps your foot relearn how to spread out at the end of your step. Spend about a minute doing that.

Now, press the ball down right over the base of your toes, then roll it back toward your heel while keeping firm pressure. Pause and press again. Then roll it to the center of your foot, pause, and press again. Finally, roll it back to your heel and over to your pinky toe.

Notice where it feels most uncomfortable. That is the area where your foot’s tightness or dysfunction likely lives. Spend extra time there. Slow, steady pressure helps restore movement and blood flow through that tissue.

Let those dogs bark a little. You are breaking up stiffness that has been building for years.

Once your feet start to open up, get yourself some wider, natural shoes that allow your toes to splay out. You will notice less pain, better balance, and stronger movement patterns throughout your whole body.

11/02/2025

Maintain shoulder health & posture with these 2 moves!

If you’re not stretching afterward, you might be setting yourself up for a shoulder injury.

Here’s why.
Your chest muscles are designed to pull your arms forward. When they get tight, they pull your shoulders with them, leading to poor posture, rounded shoulders, and even shoulder impingement over time.

So before you leave the gym, try these two stretches:

1️⃣ Doorway Stretch:
Place your hands just above hip height on a doorway or squat rack. Step one foot forward, pull your shoulder blades back, and let your chest open up. You’ll feel a deep stretch across the front of your chest. Hold it for 30 seconds and take slow, deep breaths.

2️⃣ Pec Minor Stretch:
Put your elbow slightly above shoulder height on the frame. Step forward with the same-side foot and gently rotate your body away from your arm. You’ll feel this right under your collarbone — the small but powerful pec minor.

These two stretches keep your shoulders healthy, your posture tall, and your chest open.
Strong muscles need to move freely to stay balanced and pain-free.

10/31/2025

Sciatica stinks! But doing the wrong moves will make it worse.

Do you have that sharp, radiating pain that runs from your lower back down your leg, the kind that makes you feel like stretching might help but it never really does?

Here’s the truth: your sciatic nerve isn’t a muscle. You can’t stretch it. You have to move it.

Sciatica affects roughly 40% of people at some point in their life. Most of the time, the problem isn’t the nerve itself; it’s that muscles around your hips and spine are pinching or irritating it. When that happens, the nerve gets stuck, and traditional stretches just make it worse.

Instead, what helps is nerve flossing, a gentle movement that teaches the nerve to glide freely again.
When you alternate between flexing and pointing your toes while looking up and down, you’re mobilizing the sciatic nerve through its pathway, not stretching it.

That small change in approach can make all the difference.
Try 15–20 reps of this movement a few times throughout the day, and you’ll start to notice less tension, less pain, and more freedom of movement.

Remember, you don’t need to move more, you need to move smarter.

10/30/2025

Have you been told hip pain and stiffness are “just part of aging”?

You’ve been lied to.

I’m 54 years old.. and I have zero hip pain. Not because I got lucky… but because I keep my hips moving in every direction possible.

💡 Motion is lotion.
When your hips stop moving, they start stiffening.

That’s why I use something called the Clock Lunge 🕒
It challenges your hips through multiple angles — forward, diagonal, sideways — to restore mobility in your glutes, rotators, and inner thighs.

Because here’s the truth:
Your X-rays and MRIs don’t define you.
Your mobility does.

So grab something stable, move with intention, and take your hips through the clock.
Healthy, pain-free hips aren’t about age — they’re about movement.

10/29/2025

Getting that sharp pain in the front of your shoulder when you press?

Stop what you’re doing — you’re not building strength right now, you’re building an injury.

That pain usually happens because your shoulder blades aren’t stable. When you press without proper scapular control, your shoulder joint takes all the load — and that’s what causes irritation in the front of the shoulder.

Here’s how to fix it 👇

1️⃣ Grab a resistance band.
Pull it apart slowly while keeping your elbows bent.
Focus on squeezing your shoulder blades together and down.
Do 10 slow reps until you feel that burn between your shoulder blades.

2️⃣ Anchor the band above your head.
Start with your hands at your hairline and pull down to your collarbone.
You’ll feel your mid and lower traps kick in — the exact muscles that anchor your shoulders for safe pressing.

Once those muscles are active, your shoulder blades will stabilize, your joints will align, and you’ll press pain-free.

10/27/2025

👣 Why would you shove your foot into a shoe that’s basically a Kleenex box?

Your foot isn’t meant to be trapped. It has 26 bones and nearly 100 muscles designed to move, flex, and grip — just like your hand. When you cram all that into a narrow, cushioned shoe, you lose strength, balance, and natural motion.

That’s why minimalist shoes like Peluvas exist.
They let your toes spread, your foot breathe, and your body reconnect with the ground — the way it was designed to move.

🦶 More movement = better balance
💪 Stronger feet = fewer aches and pains
🏃‍♂️ Natural motion = freedom from stiffness and plantar fasciitis

Stop walking like your feet are in boxes.
Start walking like a human again.

10/25/2025

💻 Wrist pain from typing all day? Don’t ignore it.

That stiffness or soreness you feel in your wrists might seem small,
but over time it can turn into carpal tunnel syndrome if left unchecked.

Here’s a simple fix that can actually reverse the stress of long hours at your keyboard 👇

1️⃣ Take micro breaks a few times per hour.
2️⃣ Place your hands flat on your desk, palms down, and straighten your elbows.
3️⃣ Hold for 5 seconds, release, and repeat 5 times.
4️⃣ For a deeper stretch — Stand up, flip your palms upward, spread your fingers, and lean back gently until you feel the stretch through your forearms.

You spend hours in pronation (palms down) — so give your wrists what they’re missing: supination.

Just a few reps a day can relieve tension, restore balance, and even prevent chronic wrist pain.

10/23/2025

🔥 Still stretching that “tight hip flexor”?

Do you honestly think that stretch is helping your hip pain?
It’s probably not, and it might even be making it worse.

Most people feel that pinch in the front of the hip and assume it’s tightness…
but the real problem usually isn’t the hip flexor at all.

It’s your glute not firing.
When your glute stops doing its job, your hip slides forward, creating that pinching pain and tension you keep trying to stretch away.

The fix?
Activate the glutes... not stretch the hip. 🍑
Get the hip back in position so it can actually function the way it’s meant to.

Start with this:
✅ Drive your knee and foot into the ground
✅ Lift and hold for 3 seconds
✅ Squeeze your glutes hard
✅ Repeat until you’re tired

This one move takes pressure off the front of your hip and gets your body working with you again.

10/21/2025

Not all shoulder pain is the same.

I see too many people doing the same stretches and exercises thinking they’ll fix every shoulder issue. But you’re missing one major piece — shoulder blade stability.

Your shoulder blade controls your shoulder joint. The muscles between them — the rhomboids and trapezius — are your anchor. Strengthening these is key to long-term shoulder health.

Here’s how to train all three parts of your trapezius 👇
1️⃣ Pull a resistance band from overhead to collarbone (lower traps)
2️⃣ Pull from chin level (mid traps)
3️⃣ Palms up, pull across (upper traps)

Strengthening these three zones will keep your shoulder joint stable, protect your rotator cuff, and help you move like a more efficient human.

10/20/2025

Waking up with a stiff neck and can barely turn your head? 😣
Here’s what’s actually causing it, and how to fix it before bed.

Most of us spend hours on our phones and computers, rounding our upper back and pushing our head forward. That posture reverses the natural C-curve your neck is supposed to have and puts a ton of strain on your muscles and joints.

Before bed, try this:
✅ Use a resistance band just below your ears
✅ Gently retract your neck to restore that curve
✅ Hold 10 seconds, repeat 5 times
✅ Then turn side to side to release stiffness

Do this nightly for 2–3 minutes to reset your posture, relieve pain, and sleep better.

Address

8383 S. Tamiami Trail #106
Sarasota, FL
34238

Opening Hours

Monday 9am - 6pm
Tuesday 9am - 6pm
Wednesday 9am - 6pm
Thursday 9am - 6pm
Friday 8am - 12pm

Telephone

+19414161441

Website

https://heydrrob.com/coaching

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