Dr. Rob Jones

Dr. Rob Jones 📅 Tap my link to book a virtual 1-on-1 appointment with me where I help you get to the root cause of your pain!

05/25/2026

Do you have pain in your knee when you stand up or sit down?

Believe it or not, it may be because of the way your feet are planted on the ground.

❌If your foot is dropping in, the knee will be caved in as well.

✅To fix your mechanics, place a band under your big toe and the knuckle of the toe. Pull the band out to the side.

The goal is to push the knee to track over the pinky toe while still keeping your big toe down. This will help keep that stable position in your foot.

I’d you try this exercise, you’ll not only help your knee pain, but you can also fix your squat, strengthen the system, and get better, not older. 💪

05/22/2026

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! 💪👏

05/20/2026

Do you have pain in your knees? The subtle difference in these two squats will either help you feel better or worse, depending on what you do.

1️⃣In the first squat, my kneecap tracks over my big toe. This isn’t bad, but it honestly isn’t ideal.

Through squatting this way, you mostly incorporate the quads. This puts pressure on the front of your knees.

2️⃣In the second squat variation, I try to focus on pushing my knees out to track over my pinky toe when I stand up.

This way, you use the quads and the glutes, taking the pressure off your knees.

Making sure you do a squat correctly is the best way to optimize your mechanics. This puts the joints in the best position for the muscles to do the work. 💪

05/18/2026

Have you been hearing that you need to start dead hanging for your shoulders? Believe it or not, it may be a recipe for disaster depending on your shoulder stability.

Those that should dead hang are people that have some stiffness in their shoulders and tight lats. This will really loosen up your shoulders before a workout.

If you have instability in your shoulder, dead hangs are not for you. Because of weak muscles, the ball and socket aren’t very stable, meaning that you’d be hanging on the ligaments.

A protraction retraction is one of the best things you can do for an unstable shoulder. You’ll work your traps and the serratus anterior, which are muscles that work to stabilize the shoulder and keep it in the socket.

Remember these two rules to get better, not older: dead hang if you’re tight, and don’t dead hang if you have an unstable shoulder!

Before you touch a weight, run through this quick band warmup — your shoulders will thank you later. 🙌 All you need is a...
05/17/2026

Before you touch a weight, run through this quick band warmup — your shoulders will thank you later. 🙌

All you need is a light band and 2 minutes to get your traps firing, open up your shoulder mobility, and prime the muscles that protect your rotator cuff.

This is the kind of work most people skip… and exactly why most people end up with shoulder problems as they age.

Get Better, Not Older! 💪🔴

05/16/2026

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!

05/15/2026

Do simple things around the house—like picking something up or setting it down—cause your back to hurt?

The good news is, it’s usually not because your back is “weak.” It’s because your spine and core aren’t working together the way they should.

Let me show you how to fix that.
There are three important things you need to understand about your spine:

First: Your spine is strongest in a neutral position—that natural curve called lordosis. That’s the safest position for your discs, joints, and muscles.

Second: Any time you lift, carry, or move something, your job is to keep your spine from collapsing out of that position. Most back injuries happen when the spine loses stability under load.

Third: Movement should come from your hips while your core stays braced and stable. When people “throw their back out,” it’s usually because they bent forward through the spine, lost control, and the muscles tightened up to protect the area.

So here’s how to brace properly.

We’re not sucking the stomach in.
We’re not flattening the lower back. Instead, stand tall with your spine in a neutral position.

Now place your fingers on your core and gently brace outward. You should feel tension all the way around your midsection—front, sides, and back. Think of it like creating a 360-degree cylinder of support around your spine.

Keep that brace as you move through your hips to pick something up.

Holding it? Core tight.
Walking with it? Core tight.
Setting it down? Core tight.

When you learn to keep your core engaged and your spine stable, you reduce pain, avoid injuries, and move the way your body was designed to move.

Belly breath demonstration: .rouse 💪

05/12/2026

Most people think a lat pulldown is just a “back exercise”… but your setup completely changes what you’re training.

Here’s the difference 👇

Rear delt / trap focused pulldown
• Elbows flare out wider
• More scapular movement
• You’ll feel more upper back, rear delts, and traps

Lat focused pulldown
• Elbows tucked closer to the body
• Drive elbows downward
• More tension directly through the lats

Neither is wrong — they’re just different tools for different goals. Same machine. Completely different stimulus. 💯

Save this for your next back workout!!

05/11/2026

Trying out the full GoBHB lineup ⚡️

GoBHB sends real beta-hydroxybutyrate directly to your body for quick energy and focus support.

✨The electrolytes help support hydration throughout the day and are especially great after workouts or long busy days when the body needs recovery and replenishment.

✨The pure BHB powder delivers a clean, steady energy boost without the jitters or crash that often comes with excess caffeine, while also supporting focus and mental clarity.

✨The orange liquid is one of the most convenient options because it’s quick, easy to take on the go, and perfect for busy days when extra focus, sustained energy, and a fast pick-me-up are needed.

Whether the goal is better energy, sharper focus, improved performance, or simply feeling more balanced throughout the day, GoBHB is designed to support it all.

Use Code drrob to SAVE 💵💵!!! https://cleanformnutrition.com/products/go-bhb

4 kettlebell moves that build strength, stability, and control all at once🔥 1. Around the World
Targets shoulders, arms,...
05/08/2026

4 kettlebell moves that build strength, stability, and control all at once🔥

1. Around the World
Targets shoulders, arms, grip strength, and core coordination. Stay tall and keep your hips stable instead of twisting your whole body. Control the bell — don’t let momentum take over.
2. Cross Body Swing
Powerful move for core and conditioning. Keep your spine neutral and avoid throwing the swing.
3. Single Arm Press
Builds shoulder strength, triceps, upper chest, and core stability. Squeeze your glutes and brace your core before pressing overhead. Avoid arching your lower back or shrugging your shoulder up.
4. Halo
Great for shoulder mobility, core engagement, and upper back stability. Keep the movement slow and controlled around your head — don’t let your ribs flare or your neck lean forward.

Kettlebells are underrated for building athletic strength because they challenge balance, coordination, mobility, and endurance all in one workout 💪🏽

05/07/2026

Save your money! That home traction unit you’ve been eyeing for $250–$300 does the same job as a simple $30 resistance band. A band placed around your hips can decompress the lumbar spine just as effectively, without the hefty price tag.
Not a day goes by in my practice where a patient doesn’t ask me about buying a home traction unit for their back pain. And every single time, I point them toward this simple band technique instead. It’s one of the most common questions I get — and one of the easiest money-saving answers I can give.
This method is safe, effective, and you don’t have to hang upside down to get relief. 😄 If you’ve been considering a home traction unit, try the band first — your back AND your wallet will thank you. LumbarTraction

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8383 S. Tamiami Trail #106
Sarasota, FL
34238

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

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