Dr. Rob Jones

02/21/2026

02/20/2026

Do you have back pain when doing simple chores around the house—picking things up or putting them down?

Let me show you what you need to do with your core to make sure you never feel that pain again.

Here’s what you have to understand about your spine—two very important things:

**First:** Your spine always wants to be in lordosis—that neutral curve. It’s the safest position for your discs and joints.

**Second:** You have to manage the load of whatever you’re carrying so your back doesn’t lose that position. Because that’s where injury happens.

**Third:** You need to move through your hips while your core is tight, holding you in that neutral position. When your back goes out, it’s because you flexed forward, destabilized the spine, and triggered muscle spasm.

So let’s learn how to brace properly.

We’re not drawing the belly button in. We’re not flattening the spine. Get into a tall, neutral position with your spine in lordosis.

Now dig your fingers into your abs and contract outward—not inward. You should feel your core tighten all the way around—360 degrees.

Maintain that contraction. Then move through your hips to pick up whatever you need.

While you’re holding it—core tight. Walking with it—core tight. Transferring it—core tight.

And when you go to put it down, keep the object close to your body. Don’t let it get out in front of you—that puts more load on your spine. The heavier it is, the harder you contract.

Keeping that core tight and your spine in lordosis will prevent back pain, prevent injuries, and most importantly—get you better, not older.

02/19/2026

Are you still doing side crunches? That garbage move?

Stop it. It’s not gonna roast your love handles, and it’s not even gonna strengthen your core much.

Let me explain the mechanics of why this doesn’t work.

Your lower spine always wants to be in lordosis—that neutral, slightly curved position. When you bend sideways and crunch over and over, you’re moving your spine through a range of motion it’s not designed to move through for strength.

Here’s the thing: the core’s job isn’t to move the spine. It’s to keep the spine stable. So when you do side crunches, you’re not actually building functional core strength.

Let me show you a much better alternative.

Take a heavy kettlebell and hold it in one hand. That weight is trying to pull you sideways. But instead of bending and crunching, you simply tense your core and stay upright.

Your core has to work hard just to keep you stable. And here’s the interesting part: holding one kettlebell actually challenges your core more than holding two with heavier weight—because your body has to fight that asymmetry.

You can squat with it. Walk with it. Transfer it from one hand to the other. Your spine stays still the whole time, because your core is doing exactly what it’s supposed to do—keeping you stable in that neutral position.

You save your joints, you save your discs, and you build a strong core that actually functions.

And most importantly, you get better—not older.

02/18/2026

Have you been told not to do deadlifts because they’re dangerous for your back?

It’s a controversial topic, but let me give you my opinion on why it’s actually a really important move—if you’re doing it properly.

Here’s what you need to understand: the deadlift is a functional human movement. If you have to pick your child up off the ground, or grab a tool, you need to know how to move correctly. That means moving through your hips—not putting your spine at risk.

Here are a couple quick tricks to make sure you’re lifting the right way.

First: whatever you’re lifting—a weight, a kettlebell, or your kid—get your belly button right over top of it. That’s number one.

Second: initiate the move with a hip hinge. Push your butt back and keep your lower back in a neutral position—what we call lordosis.

From there, put your forearms between your knees, reach down, and push your knees apart slightly. Tighten your core, then push the earth away from you as you stand up.

When you set it down, do it the exact same way—knees apart, hinging at the hips.

That’s a perfect deadlift. You’re strengthening your glutes, your legs, and your lower back—without hurting your back.

And most importantly, you’re gonna get better—not older.

02/17/2026

Do you have pain right in your elbow when you pick something up—even when you shake someone’s hand?

The common term for that is tennis elbow. But what it really is is inflammation in the tendons and the joint.

Let me show you how a band and a ball can help you get rid of it quickly.

Start with a band placed just below the crease of your elbow. Use your opposite hand to keep your arm straight and pull your wrist toward your leg.

This opens up the joint—what we call “gapping”—and puts a nice stretch on the ligaments to help everything function better.

Now take a ball and grip it lightly. Flex your wrist and move it around until you feel a pull right where the pain is. Hold it for a couple seconds, then release. Keep doing this for about a minute—holding each stretch for about five seconds.

What we’re doing here is creating mobility in the joint while stretching the tendons that are causing the pain.

Do this a couple times a day for a few weeks. You’re improving both the joint function and the soft tissue—and that’s how you get rid of the pain for good.

Try this so you can get rid of that elbow pain and, most importantly, get better—not older.

02/16/2026

Do you have pain in the front of your hip—maybe even into your groin—and you’ve been stretching over and over, but nothing helps?

Let me show you how a band and a couple of good exercises can get rid of that pain permanently.

Here’s what you need to understand: it’s not always tight muscles causing the problem. A lot of the time, it’s muscle inhibition.

When your glute isn’t firing properly, the front of your hip gets pushed forward into the joint. That’s where the pinching sensation comes from.

So the fix isn’t more stretching. It’s turning on the glute so it can pull the hip back where it belongs.

**Exercise 1:**
Place a band just below your knees. If your right hip is the problem, tighten your core and push your knees out to the side. Drive your right foot into the ground as you lift up, and hold that position for a few seconds. Then try to lift your left foot off the ground. If your hamstring cramps, your glute isn’t firing—so really focus on pushing that right knee out. Hold for 3 seconds, then come down. Repeat until tired. Do two sets.

**Exercise 2:**
With the affected side down, push that knee into the ground to activate the glute. This knee will want to pull up—so your glute has to work hard to keep it stable. Tighten your core, come up and forward, and hold for three seconds. Go until you’re tired. Two sets.

Remember: that pinching in your groin or front of your hip is often a joint problem, not a muscle or tendon issue. Grab a band, try these two moves every day until you feel your glute firing.

It’ll help your pain, help your function, and most importantly—you’ll get better, not older.

02/14/2026

Do you have pain right in your heel when you take those first few steps in the morning—and then it eases up as you go?

Let me tell you right now: this stretch you’ve been doing? Complete waste of time.

Using a tennis ball? That’s a great use of time. Let me show you how to use it to get rid of that pain.

First, understand why your foot hurts. You’ve got your feet crammed in shoes with way too much cushion. So here’s what I want you to do: walk barefoot more often. Go to the beach if you live near the coast. Walk on your grass in the backyard. Get your feet out of those crappy shoes.

Second: stop wasting your time stretching your calf. Your calf almost never has anything to do with foot pain.

Get yourself a tennis ball. You have muscles on the bottom of your feet that need to be worked out—because they’re tight from being in bad shoes all day.

When you use the tennis ball, crush it. Keep downward pressure on it. Stand over it and find the tightest, most uncomfortable spots. Once you find one, roll it out over and over until it loosens up.

Remember: the muscles on the bottom of your feet are like muscles anywhere else. They need to be stretched and loosened up after you’ve been on them.

Before you go to bed tonight, spend a minute or two with that tennis ball on your foot. You’re gonna wake up feeling better. Your pain will get better. Your foot function will get better.

And most importantly, you’re gonna get better—not older.

02/13/2026

The glutes are the center of the universe.

If you don’t have strong glutes as you age, you’re looking for a heap of trouble. You won’t be able to stand up properly. You won’t be able to get off a toilet properly. Your balance is gonna be bad. And guess what? Those jeans aren’t gonna fit.

Let me show you one of my favorite moves to get your b***y nice and strong—so it helps you be a better person.

Here are the three progressions of what I call the Doctor Rob Glute Skater.

Start with your right leg. Push your foot into the ground—big toe, all toes, and heel. That’s what we call a tripod foot. Turn your belly button toward that foot. Get your chest over your foot. Right away, you should feel your glute kick in.

**Level 1 – Easy:** Hold onto a stick or something stable. Move your other leg back while this leg supports you—just like a skating motion.

**Level 2 – Intermediate:** Same setup. Belly button toward the supporting leg, chest over your toes. This time, keep the moving leg up in the air and tap it back. Go until you’re really tired on that side.

**Level 3 – Hard:** Add a band. Set up the exact same way. Keep this leg up in the air and pull away with it. Now this leg is trying to pull you out of position, so your glute has to work really hard. Go until you’re tired, rest, repeat. Do both sides.

Do this a couple times a week with your normal leg routine. Get your glutes nice and strong so you can get up off a toilet when you’re older, look good in your jeans, and most importantly—get better, not older.

02/09/2026

If you have calf tightness, pain, or even achilles tendon pain—and no matter how much you stretch it this way or that way, the stiffness and discomfort never go away—guess what? It may not be a muscle issue. It could actually be a joint problem.

Let me show you how to address the root cause.

When you walk and bend your knee, the tibia (your shin bone) has to glide over the talus (the ankle bone). That movement is called dorsiflexion.

If your ankle is limited in dorsiflexion, your calf will always feel tight.

Here’s how to fix it:

Take a resistance band and loop it right over the talus—just below your ankle. This pulls the talus back so your ankle can move fully.

Now, kneel down and lean your knee forward. Push your knee first over your pinky toe, then over your big toe. Find where you feel the most restriction in the ankle.

Once you locate the tight direction, stay there and gently mobilize the joint. Push into the restriction for about 3 seconds, ease back, and repeat. Do this 20 times, moving in and out of that position.

Use this as a warm-up before any activity that aggravates your calf.

By mobilizing the ankle joint, you’ll allow the muscle to stretch properly, improve ankle function, reduce pain, and most importantly—get better, not older.

02/07/2026

Do you work on your computer a lot and notice aching or tingling in your hand—especially in this pattern? You might have something called carpal tunnel syndrome.

Let me show you how to prevent it and even get rid of it if you have it.

Carpal tunnel syndrome happens when the median nerve gets compressed at the wrist. But the real issue often starts higher up, and most problems come from staying in a pronated position—like when you’re typing or mousing.

To counter that, we’ll work in a supinated position and do some nerve glides. Nerve glides help slide the nerve through tight spots, like flossing between your teeth.

**Step 1:**
Place the heel of your affected hand down on a surface. If it’s really tight or painful, lean forward a bit to ease pressure. Once comfortable, lean back gently and hold for 3 seconds. Repeat 12–15 times.

**Step 2:**
Now, with your hand in this position, lean to the right. This gently pulls the nerve through the pathway. Ease back and repeat 12–15 times.

**Step 3:**
Use a rubber band or finger strengthener. With your hand supinated (palm up), open your fingers and extend your wrist. Do this until the back of your wrist feels fatigued. This builds tone in the back of your wrist, helping it stay neutral and taking pressure off the nerve.

Do these moves several times a day, and make sure to take breaks from typing and mousing. It’ll help get that nerve unstuck, reduce numbness and tingling, and most importantly—help you get better, not older.

02/06/2026

If you have really limited shoulder range of motion, or you’ve been diagnosed with frozen shoulder, and you can’t raise your arm or grab things off the top shelf, let me show you a key component that’s missing from a lot of rehab routines.

Remember: your shoulder doesn’t move in isolation. You need both shoulder movement and shoulder blade movement together.

Here’s what to do:

Find a stable surface about hip height—like a counter, table, or bench. On the side that’s restricted, walk your feet away until you feel you can’t lift your arm much higher.

Place your other hand down for support, but make sure the affected side is doing most of the work.

Now, retract your shoulder blade—think about trying to put it into your back pocket—and then push your body away from the stable surface. You can let go of the supporting hand if you’re able, or keep it there depending on your strength.

Do this until you’re fatigued. Then, retest your range of motion.

If you’ve gained more motion, the next step is to work higher up in that range. Step further away so you’re reaching closer to your max. Again, retract your shoulder blade and push away, teaching your shoulder blade to move up and down as your arm elevates.

Go until tired, rest, and repeat.

Doing this every single day is super important—you’re retraining the muscles that control your shoulder blade so it moves properly with your arm.

This will help improve your range, reduce pain, and most importantly, help you get better, not older.

02/06/2026

Are your upper traps or your neck area always tight, and no matter how much you stretch them, they never release?

Let me tell you something. Stretching is not going to get to the source of the problem. Let me explain the source so you can get rid of that problem altogether.

Most people are upper trap dominant. That means they shrug a lot throughout the day. Because of that, the middle trapezius and lower trapezius are weak. Their job is to pull the shoulder blades back and down. As soon as you strengthen them, the upper traps start to relax.

Here is what I want you to do.

Take a simple resistance band. Start with the band above your head. Pull it open with straight arms until it reaches your collarbone. Hold it for 2 seconds, then return to the start.

Perform 12 to 15 reps, or until you feel tension and mild fatigue in the middle of your back, just below your shoulder blades. This targets the lower trapezius.

Next, using the same band, turn your palms up. Push your arms forward until you feel a slight stretch in the middle of your back. Then retract your shoulder blades and pull the band open to the middle of your chest. Hold for 2 to 3 seconds.

Repeat this for 12 to 15 reps, until you feel fatigue or tension directly between your shoulder blades. This targets the middle trapezius.

Do these exercises a couple of times per day or several times per week. Perform 2 sets of 12 to 15 reps for each movement.

This will help put your shoulders in a better retracted and depressed position, take stress off the upper traps, reduce discomfort, improve function, and help you get better, not older.