Dr. Rob Jones

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

01/16/2026

Do you have pain on the outside of your hip right here?

You need to understand what is actually causing it. The muscles that wrap around and attach to the outside of the hip are often tight and irritated. A lot of people buy massage guns thinking that will solve the problem, but most of the time you cannot generate enough pressure using your hand or even a handheld massage gun to make a real change.

If you want to get more out of your massage gun, mounting it is a game changer.

Using a wall mounted massage gun allows you to apply consistent pressure and get real blood flow into the area. That blood flow helps break up scar tissue and improves tissue quality. Stretching alone is often not enough. The real improvement comes from putting the muscle on stretch while massaging it, then pinning and stretching it through movement.

Lean into the wall for stability. Cross the leg of the tight hip. This puts the glute and piriformis on stretch. Get right into the spot that feels uncomfortable. Massage across the piriformis, then pin and stretch the glute medius by moving up and down with the muscle fibers. Find the tightest spot and stay there for a couple of minutes to drive blood flow into the area.

Once the area is warm and loosened up, follow it with a hip airplane. Turn your belly button toward the stretch to find the best position. Hold for 5 seconds, then open up as wide as you can. Return to the start and repeat for 10 reps, holding each position for 5 seconds.

Combining a wall mounted massage gun with controlled isometric movement helps reduce pain and actually addresses the root cause. You are not just masking symptoms. You are improving mobility, strength, and tissue health so you can move better long term.

Get out of pain. Move better. Get better, not older.

01/15/2026

Are you walking around with rounded shoulders like this?

That position is not harmless. Over time it can lead to back pain, shoulder pain, neck pain, and even headaches.

The good news is this is usually a habit, not a structural problem. And habits can be changed.

These two movements help unlock tight tissue in the front, restore tone in the upper back, and retrain your body to hold your shoulders in a better position.

This may be how you were born, and it may be influenced by your parents, but you can change it by actively creating a new habit.

Try these 2 drills several times throughout the day to improve posture, reduce pain, and most importantly, get better, not older.

01/14/2026

Most people have been sold the wrong solution for sciatica, and some of the most common positions can actually make it worse.

In many cases, sciatica is caused by too much spinal flexion. Too much bending forward. Too many sit ups. Too much time rounded over. That repeated flexion can drive a disc backward, press on the nerve, and send pain down the leg.

The goal is not to chase the pain. The goal is to centralize it.

Try this out so you can get better not older!

01/12/2026

Is your hip flexor always tight no matter how much you stretch it?

You do the classic hip flexor stretch over and over, it feels better for a little while, and then the tightness comes right back. That’s because stretching alone is only treating the symptom, not the root cause.

When the hip flexor gets tight, it pulls the hip forward. Stretching it backward may give temporary relief, but the real issue is usually weak or inactive glutes. Your glutes are meant to balance the hip flexor and pull the hip back into a stronger, more centered position.

In this drill, I use a heavy band around the tight side and drop that hip toward the ground. From there, I perform a controlled half side bridge. I brace my core, drive the knee into the ground, and thrust the hip forward. This activates the glute while the hip flexor is being lengthened at the same time.

Hold the position for 5 seconds, relax, and repeat for about 10 reps or until fatigue. Perform a couple sets a few times per week instead of endless stretching.

This approach helps reduce discomfort, improves hip position, and actually fixes the problem instead of chasing relief.

01/10/2026

Is your shoulder clicking when you move it and hurting a little when it does?

That clicking usually happens when the shoulder is sitting too far forward in the socket. When that happens, the tendons can start bumping into each other, which creates both the clicking and the discomfort.

The goal here is to pull the shoulder back into a deeper, more centered position so it can rotate smoothly without anything bumping or pinching.

I use a relatively heavy band anchored low. I place it around the top of the shoulder and walk forward until there is a lot of tension. That band is actively pulling the shoulder back into a better position while I move my arm through the ranges that normally cause the clicking.

I spend about 2 minutes moving through those positions to stretch the tissues and help the shoulder reset.

After that, I reinforce the position with external rotation. I hold for 5 seconds at the bottom, 5 seconds at shoulder height, and 5 seconds overhead. Working external rotation at all 3 levels teaches the muscles to keep the shoulder centered and stable.

If your shoulder clicks and feels uncomfortable, a couple of bands and a few minutes can make a big difference.

And remember, the goal is always to get better, not older.

01/09/2026

Is your lower back constantly tight but never seems to loosen up, no matter how much you stretch?

If you are doing traditional lower back stretches and nothing is changing, you are probably not addressing the real problem.

Your lower back actually wants to be in a natural arch called lordosis. When you spend long periods sitting and rounding forward, that curve disappears. The brain responds by tightening the muscles in your lower back in an attempt to protect you and get you back into that position.

That is why stretching the low back itself often feels good temporarily but never fixes the issue.

This movement restores proper spinal position by opening up the mid back and lats, which allows the lower back to relax.

Find something around waist height like a bench, chair, or counter. Place your hands on it, widen your stance, push your hips back, and drop your head below your arms. You should feel the stretch through your lats and the middle of your back, just below the shoulder blades.

Hold for 5 seconds, come up, and repeat 10 to 15 times. Do this 2 to 3 times per day.

When you fix the root cause, the tightness finally lets go.

Get better, not older.

01/08/2026

If you are over 40, these 2 warm up moves should be non negotiable before any lower body activity.

The hips control most movement from the waist down. When they are stiff, the knees and lower back usually pay the price.

This first move opens up the hips and hamstrings so your body can move the way it was designed to.

The second move wakes up the ankles and shins. If your ankles do not move well, your squat, lunge, and walking mechanics will always be limited.

Do these before lifting, training, or even going for a walk.

Move better. Feel better. Get better, not older.

01/07/2026

Do you notice that creeping headache that starts around your temples or the base of your skull when you are working on your laptop or computer?

This video explains exactly what is causing it and how to fix it.

Most desk related headaches come from your head being down while your chin is lifted up. That position over contracts the suboccipital muscles at the base of your skull. When those muscles tighten, they refer pain around your head, which is why rubbing your temples only treats the symptom.

In the video, you will see how to reverse that position using a wall, your car, or even a book to spread your shoulder blades and bring your neck back into a chin down position.

You will also learn how to find the tightest spot and gently move in and out of it, holding each position for 5 seconds and repeating it for 10 reps throughout the day.

This not only helps relieve headaches when they show up, but can also prevent them before they start.

Try this during your workday so you can stay pain free and get better, not older.

01/05/2026

Your elbow pain needs to hear this!!

Do you get a sharp pain right on the back of your elbow when you go to pick up something like a coffee cup?

If you ignore it, it is not going to magically get better. In fact, it usually gets worse.

Let me show you a simple band drill that can help.

Grab a light resistance band and anchor it to something stable.
Put your arm through the band so it sits just above the elbow crease.
Walk away until the band has good tension.

Grab your wrist and gently pull your arm inward until you feel a stretch right where that pain lives.

Once you feel the stretch, make a fist.
Curl your fingers in and flex your wrist up.
You should feel a strong stretch close to the painful spot.

Hold it for 5 seconds.
Relax.
Then repeat.

Pull in again.
Flex the wrist up.
Hold for 5 seconds.

Do this 20 reps for 2 sets.
Repeat it a couple times per day.

This helps the joint function better, improves muscle control, and reduces irritation instead of just masking symptoms.

Most importantly, it helps you get better, not older.

01/04/2026

Stop letting pain hold you back...

If you are dealing with chronic, nagging pain that just will not go away, there is usually 1 common reason.

You have not identified the root cause.

You can stretch.
You can strengthen.
You can foam roll and massage.

But the pain will keep coming back unless you address what is actually causing it.

That is exactly what I do inside my new program, Root Cause Rehab.

I help you identify the main factor driving your pain through 2 tele sessions with me.

I assess your movement.
We figure out exactly why you hurt.
Then I build you a corrective plan that targets the root cause.

Not just symptom relief.
Actual resolution.

So you can move better.
Feel better.
And stop guessing what your body needs.

If you want real answers and real results, tap the link in my bio and let’s get you started.

01/04/2026

Do you struggle with balance and think you are just bad at it?

Here is the truth.
Your balance is not bad. You were just never taught how to train it correctly.

Most people think balance comes from wobbling on unstable surfaces. That actually makes things worse.

Balance starts at your foot.

Your foot should act like an upside down triangle.
3 points of contact.
Big toe. Little toe. Heel.

If you lose your big toe connection, your balance falls apart.

Think of your big toe gripping the ground like a monkey holding onto a branch.
Press it down and keep it active.

From there, evenly distribute your weight through all 3 points of the foot.

Now bring your belly button over the center of your foot.
If I dropped a penny, it should land right under your center of gravity.

Squeeze your glute.
Brace your core.
Lift the other leg.

When your center of gravity stays over your base of support, balance becomes easy.

Train your feet.
Control your pelvis and core.
That is how balance actually improves.

Get better, not older.

01/02/2026

If you have disc bulge or herniation listen up!

Are you doing this move to loosen up your hip flexor or work your glute? It might actually be doing more harm than good. In fact, it can limit your hip mobility and even irritate your spine.

Most people swing their leg way too far back because it feels like a stretch, but the hip joint only extends about twenty degrees. Anything past that comes from your spine, not your hip. And that creates more compression, not more mobility.

Here is what to focus on instead.

Create abdominal pressure so your spine stays stable. Slide your toe along the ground until your glute kicks in. Lift the foot, get your knee slightly behind your hip, and hold. Do this slowly, with control, and feel the front of your hip open up without stressing your back.

Repeat it ten times and you will feel your glutes work and your hip flexors actually release.

This is how you build real mobility, real strength, and a healthier spine so you can keep moving well as you age.

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8383 S. Tamiami Trail #106
Sarasota, FL
34238

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https://heydrrob.com/coaching

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