Dr. Rob Jones

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

03/17/2026

Are you still doing this garbage move for your back??

I want you to stop—because it’s not helping your back. Let me explain why.

When you hyperextend your spine—which is exactly what you’re doing in a Superman—you’re taking those joints through an extreme range of motion. And as you age, your spine just doesn’t like that.

What we want to focus on as we get older is stabilizing the spine in a neutral position called lordosis. That way you can move while your spine stays stable.

No matter what kind of back pain my patients have, I can always find a neutral position for them. Most of the time, it’s around 35 degrees of lordosis—the safest, most researched way to stabilize the spine.

From there, we build intra-abdominal pressure and go into a bird dog. Hold for 10 seconds, repeat three or four times.

That trains your brain and your core muscles to hold the spine in that stable position—without forcing it into hyperextension.

Find lordosis. Tighten your core. Hold it while you move through the bird dog. That’s how you help back pain, reduce stiffness, and most importantly—get better, not older.

03/14/2026

Do you have stiffness around your neck and traps that you can never seem to loosen up? Try this out!

03/12/2026

You are not your MRI.

Have you gone to see a doctor for back or shoulder pain, and based on an MRI, you were told you have a disc bulge or a rotator cuff tear?

Let me tell you something: your MRI is just a snapshot in time. And according to recent research, most of us are walking around with disc bulges in our lower backs or rotator cuff tears—and many of them aren’t even symptomatic.

Just because something shows up on an MRI doesn’t mean it’s the cause of your pain.

If you’re told you have a rotator cuff tear, remember—it might actually be due to a muscle imbalance in your shoulder blade. Movements like I-Y-Ts or Blackburns can help without even directly addressing the “torn” cuff.

Same goes for disc bulges. Most of the time when I see patients who’ve been told they have a disc bulge or arthritis, the real problem is coming from somewhere else.

If your back hurts, try moving your hips. Try strengthening your glutes. You’ll be amazed at how much better you feel—regardless of what that MRI shows.

So please take this to heart: your diagnosis on an MRI is not a death sentence. With the right movements, you can often get out of pain, fix your own problems, and most importantly—get better, not older.

03/11/2026

Are you waking up with a ton of back stiffness—barely able to get out of bed?

I’ve got news for you: you don’t need a new mattress. And it’s not how you slept. It’s what you did the day before—and what you didn’t fix before bed.

Here’s a couple things I have all my patients do BEFORE bed.

03/08/2026

If you have stiff hips, let me show you something I use with all my patients—even those in their eighties.

Grab onto something stable. Use a slider, or just slide your foot along the ground. Keep your chest up.

Start by trying to get your knee behind your hip. Hold that for five seconds, then bring it back. Do that five times.

Now angle about 45 degrees out to hit the adductors. Push your knee in that direction as far as you can. Hold five seconds, come back. Five reps.

Next, go out to 90 degrees. Push your knee in this direction. Hold five seconds, come back. Five reps.

That covers the inside and back of the hip.

Now switch the slider and go 45 degrees the other way—targeting this side of the hip. Hold five seconds, bring it back. Five reps.

Finally, go all the way in this direction. Push until you feel a good stretch. Hold five seconds, come back. Five reps.

Do this on both sides every single day before walking. It’s one of the best ways to open up your hips and get them moving the way they used to when you were a kid.

Remember: it’s not your age. Don’t believe that. It’s what you’ve stopped doing as you’ve gotten older.

So try this move. Open up those hips. Walk better, get stronger, and most importantly—get better, not older.

03/07/2026

Are you getting that pain right in your shoulder while you sleep? Or are your hands going numb at night?

Here’s the thing: it’s not what you’re doing in your sleep that’s the problem. Let me show you what to do about it.

**Stretch 1 – Chest and Pecs**
Go to any doorway. Put your hands up at about chest height. Walk through the doorway with one foot, pull your shoulder blades back, and take 20 deep breaths. You’re gonna feel a massive stretch right through here.

If your hand starts to go numb while you do this? Good. That means you’re actually addressing the problem—you may have an entrapped nerve somewhere in that pec region.

**Stretch 2 – Lats**
Turn around in the same doorway. Put your hands up overhead, walk through, reach toward the ceiling, and push your chest and armpits forward. Hold for 20 deep breaths.

**For my vertically challenged friends:**
If you can’t reach the top of the doorway, just put your hands on either side, above your head, walk your feet back, drop your head between your arms, and hold for 20 deep breaths.

Do one to two sets of these right before bed for a few nights. It really should help with that shoulder pain and even some of that numbness while you sleep.

Try it tonight. Sleep better, wake up feeling better, and most importantly—get better, not older.

03/04/2026

If you’re like a lot of my patients and you’ve bought a massage gun for your pain, you might have made a big mistake—if you didn’t get one of these too.

Here’s the problem with a massage gun: they’re amazing for areas you can reach. But what about pain back here? Or back here? You can’t reach it effectively, and you’re missing out on the benefits.

Let me show you why the Sozo Mount is a game changer.

**First: Rotator cuff and scapula**
One of the most common areas I treat—on myself and my patients—is the back of the shoulder, right on the rotator cuff and scapula. With the Sozo Mount, you can lean into that spot, find where you’re tight, and actually move your arm through range of motion while the gun is working. It’s like a pin and stretch—feels amazing. You can go internal rotation, external rotation, and really target exactly where the muscle needs work.

**Second: That spot in your shoulder blade**
You know that nagging spot between your shoulder blade and spine from sitting at a desk? Find where you’re tight, lean in, and now stretch the trap and rhomboid by reaching your arm in different directions. You can use your legs to move up and down or side to side across the tissue, really getting into those adhesions and increasing blood flow and function.

**Third: Tightness in the pec**
This one might be the most important. Your pecs get tight from being hunched forward all day—typing, on your phone. Get the massage gun right into the belly of the pec, move your arm around to find the tight spots, then work along the fibers or use cross-friction. Getting into that adhesion helps restore full range of motion.

**Here’s what makes it work:**
The Sozo Mount has a patented suction design. You can suction it to any flat surface—walls, desks, floors—and use your massage gun completely hands-free. That means you can finally reach those spots you’ve been missing, while moving and stretching at the same time.

So if you want to get the most out of your massage gun, get yourself a Sozo Mount. It’ll help you get out of pain, move better, and most importantly—get better, not older.

03/03/2026

If you’re over 40 like me, and you’re squatting—whether it’s heavy, moderate, or even light weight—I don’t want you to do a single rep until you’ve done these two moves first.

**Move 1: Hip Mobilization**
To drop into a clean squat, you need mobile hips. Grab the bar you’re about to use, step back, and drop your head below your arms. To work your left side, pick up your right leg. Turn your chest and belly button toward the hip you’re stretching—hold five seconds. Then look under your right arm and lift that leg up as high as you can to stack your pelvis. Hold another five seconds. Do five to eight reps per side. This hits the deep hip rotators and adductors.

**Move 2: Glute Activation**
During a squat, your knees should track over your fourth and fifth toes, and your glutes need to be fired up. Add a band just above the knees. Lift one leg and pull the band apart with the other. That band is trying to pull your knee off the ground—so you have to push it down and keep it stable. That’s exactly what your glute medius and maximus need to do in a squat. Tighten your core, lift up, come forward, sit back. Six to eight reps per side. Rest and repeat.

So remember: mobilize the hips, activate the glutes. Get your body ready to squat—light, medium, or heavy—so you can get better, not older.

03/02/2026

If you’re over 40 like me, and you’re doing your shoulder presses like this—I actually want you to stop immediately. You’re going to hurt your rotator cuff.

Let me show you the correct positioning so you can get the benefit of the exercise and actually spare your shoulder.

It comes down to something called the scapular plane. That’s the angle where your humerus—this arm bone—lines up with your shoulder.

If we call straight out to the side 90 degrees and straight forward 0 degrees, pressing way out here puts your rotator cuff under a lot of strain. It closes down the space in the joint and makes the movement inefficient.

This is one of the highest causes of shoulder injuries I see in patients who lift weights.

What we want is somewhere between 45 and 60 degrees—right through here. That’s the scapular plane. You’ll know you’re in the right spot because it’ll just feel easier.

So bring your arms in a bit and start pressing from there. If it feels tight or restricted, move them slightly until you find your sweet spot. For me, it’s right here.

If I go way out to the side, there’s a huge stretch in my shoulder and it’s uncomfortable. So I come into my scapular plane and do my workout there.

That’s how you get stronger, save your rotator cuff, and most importantly—get better, not older.

03/02/2026

Are you like a lot of my patients—and literally millions of people out there—dealing with plantar fasciitis, bunions, or toe pain?

Unfortunately, it’s mainly because the shoe industry has been selling us shoes with narrow toe boxes.

The human foot is designed to splay open—just like your hand. So let’s get rid of those narrow toe box shoes and get into something like Peluva.

Look at how wide that toe box is. It’s wide enough to actually spread your toes, allow the joints to move properly, and let your foot spring the way it should when you walk.

There’s also no drop. Zero change in height from toe to heel. That lets you walk normally—with ground feel, with reaction forces pushing back up into your foot, activating the muscles and joints the way they’re meant to move.

So remember: if you have plantar fasciitis, bunions, or toe pain, don’t reach for more cushion. That will make it worse.

Get yourself some Peluvas. Spread your toes. Contact the ground. Move like a human is designed to move—with joint feel, muscle feel.

Move way better. And most importantly—get better, not older.

02/27/2026

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.

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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