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Dr. Rob Jones

@heydrrob

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Is your pain or lack of mobility slowing you down?
Schedule an online 1-on-1 with me down below! ⬇️

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Do you have pain right there that never goes away?

Let me show you what I did for one of my patients that had that exact same problem.

The cause of his issue was that he had a weak serratus anterior and his scapula was winging just like this.

First, we did a serratus anterior protraction retraction. Retraction pulls the shoulder blade back into position and protraction activates the serratus anterior. Do as many reps as it takes to get the entire area fatigued.

Next, we took a band and wrapped it around his hand. Rotate outward, then focus on pushing your elbows away from the body as you come up as high as you can. For 2 sets, until the shoulders are tired!

Just because you have pain in your shoulder, it doesn’t mean that’s where the source is. Find the root cause to get better, not older.🔥

#HeyDrRob #ChiropractorApproved #shoulder #GBNO #GetBetterNotOlder by @heydrrob

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2 hours ago

Are you worried about having bent over posture as you age?

Here are two simple moves to prevent this:

1️⃣Get down on your knees. Cross your arms and put your forehead on your forearms. Move your knees and push your butt back. Drop your chest and armpits towards the ground. Hold for 3 seconds, come up, and repeat 15-20 times.

2️⃣If you can’t go to your knees easily, go to your kitchen counter, desk, etc. Do the same movement! Widen your stance and drop towards the ground for 3 seconds. Come up and repeat 15-20 times.

Now, we need to strengthen the middle and lower traps. Take any band you have.

Pull it open to your chest (20X)
Sword draw the band (20X)
Switch to the other side (20X)

That bad posture is not an inevitability. Fight it by getting your spine upright and getting your muscles stronger to get better, not older!🔥

#HeyDrRob #GBNO #GetBetterNotOlder #Spine #ChiropractorApproved by @heydrrob

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3 days ago

Did you know this bicycle move can actually create major irritation in your back?

Let me explain to you why you should try a different exercise to build a stronger core.

The spine desires a curve called lordosis.

Working the core while the spine is in lordosis is extremely important because it’s the safest and strongest position for the spine to be in.

Bending the spine over and over again can cause disc issues, which is why you should avoid bicycle moves for your core.

Grabbing a weight or kettlebell and tightening your core with intra abdominal pressure while swinging it back and forth or around the world will fire your core up, help your spine stay strong, prevent injury, and get you better, not older!

#HeyDrRob #Core #ChiropractorApproved #GBNO #GetBetterNotOlder by @heydrrob

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6 days ago

Back gave out? Let me show you how to feel better➡️

Rest in this position for 2-5 minutes and take deep breaths until the pain and spasms calm down.

Before you get up, get onto your hands and knees and try this modified bird dog. Do 3 reps per side & hold each one for 10 seconds.

Go for a 2-5 minute walk while bracing your core.

***With thoracic mobility, like standing thoracic extensions, do 2 sets, 15-20 reps, and hold each position for 3 seconds.

Try this Couch Pigeon Stretch for the best results! ***2 sets per side and 10 reps per side, hold each one for 5 seconds***

Walking several times throughout the day and repeating the process until the pain goes away will help you get better, not older! 🔥 #HeyDrRob #GBNO by @heydrrob

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8 days ago

Are you getting that pinching feeling in the front of your shoulder when you lift your arm overhead or out to the side?

That could be something called shoulder impingement, and it is not something you want to ignore.

Let me show you how using a resistance band for just a few minutes can help reduce that pinching and improve your shoulder mechanics.

Start with a medium resistance band anchored low, around knee height. The reason for this lower anchor point is simple. When the shoulder and shoulder blade ride up, it creates that pinching sensation in the joint. We want to traction the shoulder downward to create space.

Place the band over the top of your shoulder and step out to create tension.

If you are working your right shoulder, step forward with your right foot.

From here, gently search for where you feel the tightness. Let the band pull your shoulder down and back. This helps stretch tight chest muscles and allows the shoulder to move into a better position.

Slowly move your arm through the range where you feel restriction, up and down or forward and back, while keeping the band tension.

The band helps hold the shoulder in a more optimal position so the ball of the joint can move better in the socket.

Spend a couple of minutes working through each direction that feels tight.

This can help loosen the shoulder, reduce pain, improve mechanics, and most importantly help you get better, not older.

#HeyDrRob #GetBetterNotOlder #shoulderimpingement #shoulderpain #shoulder by @heydrrob

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9 days ago

Let me tell you why these stretches most likely won’t work for you.

We function in a sling system in the front and back.

🟢EASIER VERSION:
One way to target the anterior oblique sling is to take a band and hook it up to something high. Step forward with the foot that is on the same side as the hand behind you.

🟡ADVANCED:
Stay in the same position, but kneel down on the ground. Squeeze your glutes and rock forward to get a hip flexor stretch through the oblique. Take 10 deep breaths.

🟢EASIER VERSION:
For the posterior oblique sling stretch, take the same band and walk back. Let the band traction you. Step back with the matching foot, and turn into the stretch. You can turn your wrist up and down and find where that stretch feels best.

🟡ADVANCED:
Come into a hip stretch by coming onto the ground and stretching your arm and lat. Hold for 10 deep breaths.

Try these sling stretches to get both sides of the body to function better as a human and get better, not older!🔥

#HeyDrRob #GetBetterNotOlder #GBNO #Sling #ChiropractorApproved by @heydrrob

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10 days ago

Every single day, I see patients doing this trash move for their lower back pain.

The vast majority of lower back pain is caused because the spine is not staying in lordosis.

❌If you do that first stretch, you’re rounding your spine, meaning you’re taking yourself out of lordosis. This causes an irritation to the spine.

Instead of harming your lower back with the first move, try it this way:

✅Sit on something stable
✅Get into this position without collapsing your spine down
✅Slightly turn your body
✅Come forward until you feel a nice stretch in your glute

Spare your spine. Get better, not older! 💪👏

#HeyDrRob #GetBetterNotOlder #LowerBackPain #Lordosis #ChiropractorApproved by @heydrrob

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15 days ago

Walking on a cushion is very unstable and TERRIBLE for balancing.

Believe it or not, your foot is designed to work like your hand. You need to grab the ground to get traction and have balance.

Wearing a super cushion shoe, you’re at risk for rolling your ankle, falling and experiencing foot pain.

Peluvas are so effective for foot health, balance, and strength in your foot and ankle because they’re designed to move the way humans move. We should have 50° of big toe movement.

If you can’t bend your big toe the way you need to, your risk of falling increases significantly.

Do you want a strong and stable foot? Get yourself some Peluvas and get better, not older. 🔥👟

#HeyDrRob #Peluva #GetBetterNotOlder #GBNO #ChiropractorApproved by @heydrrob

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16 days ago

Do you have shoulder pain in either of these places?

Let me show you how to find the root cause of this pain to actually fix the problem.

When your shoulder comes up and dumps forward while weightlifting, that puts a tremendous amount of strain on the bicep tendon and rotator cuff.

Instead, moving the shoulder up down and back using your trapezius muscles will set your shoulder blade in a neutral position and relieve that pain.

In order to activate and feel your middle and lower trapezius, try these exercises:

1️⃣Dynamic Blackburn
Lay down on the ground and move your arms from 0 to about 110° of abduction.

2️⃣ Place a band around both arms, retract your shoulders and drop them down to feel these muscles working.

Comment down below if you’ve been experiencing any pain in order to get better, not older! 🔥

#HeyDrRob #GBNO #GetBetterNotOlder #ChiropractorApproved #BicepCurl by @heydrrob

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17 days ago

Let me show you how I fixed my patient that had sciatica that was coming from a disc bulge in her lower back.

First, she went into a decompressed position, which is simply hanging out on the forearms.

Next, I had her lift herself up with her elbows (about 20 reps) to feel that pressure in the lower back.

Once she could tolerate this, I had her do full press ups, blowing her breath out at the top.

She stabilized her back by finding a lordotic position to do a bird dog exercise (10 seconds each side and 5 reps per side). This was followed by her being on her side, lifting the hips up for 3 seconds and down for 4 seconds (both sides, 10-12 reps).

This routine was recommended every single hour, followed by lots of walking. Save this video if you found it helpful!

If you have pain anywhere in your body, comment down below to get better not older!🔥

#HeyDrRob #GetBetterNotOlder
#ChiropractorApproved #Sciatica #DiscBulge by @heydrrob

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19 days ago

Do you have pain right here?

Well, you may have a problem with the supinator or extensor muscles.

Here’s two moves to address the source of your pain:

1️⃣If you have a problem with your supinator, you’ll feel a lot of pull in your elbow when you pronate.

Rotate your arm over and feel a nice stretch when you extend the elbow.

2️⃣Taking a dumbbell and straightening your arm, flex the wrist to feel a stretch.

Raise and lower the arm, keeping the wrist bent.

Repeat both of these moves 12-15x to get better, not older!

#HeyDrRob #GBNO #GetBetterNotOlder #ChiropractorApproved #dumbbell by @heydrrob

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23 days ago

Do you have hip/groin pain right here and it never goes away?

Most likely, the groin is trying to overwork to stabilize the hip, but the glute isn’t firing.

Let me show you how to fix it!

1️⃣First, start with a simple bridge.

Using intra-abdominal pressure to stabilize the spine and pelvis, push your knees apart. Then, push your right foot into the ground before you lift your hips up. At the top of the motion, continue to push the leg to whichever side it’s on, and push that foot into the ground.

2️⃣Next, put a band around your knees and lift up your top knee.

This cues you to push the bottom knee into the ground to keep the glute firing. When you lift yourself up and forward, the glue should turn on and stay on and shut down the groin.

Take a band and do two sets of each exercise until you feel your glute fired up. 🔥

#HeyDrRob #GBNO #GetBetterNotOlder #gluteexercise #ChiropractorApproved by @heydrrob

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24 days ago