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

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!

04/08/2026

What if I told you being on your phone or on your computer isn’t really that bad for you? BUT…. You need to take micro-breaks to restore your body’s normal posture! Try this exercise once or twice an hour for about 30 seconds to help with headache, headaches, neck, pain, middle back pain, or just generalized stiffness that will arise from being on your phone or computer hour after hour!

03/31/2026

Did you know your foot is designed like a hand? Your toes are meant to spread, and your big toe is your most important balancing point.

When people wear dress shoes or tight shoes for years, you often see toes that shift out of alignment—sometimes leading to bunions. If you want to avoid that problem, it starts with footwear that lets your foot function the way it was designed.

With the right shoes, your toes can spread so you can grip the ground like a monkey grabbing a branch. That gives you the ability to push your big toe into the ground, which is your main balance point. I often see patients start to lose balance because they disconnect their big toe from the ground—and that’s when they tend to fall over.

Balance isn’t about aging. It’s about foot contact. Zero‑drop shoes with minimal cushion give you better ground feel, because thick cushioning actually hinders your balance. Human movement starts with outer heel contact, then transitions to the inside and pushes off through the big toe—whether walking or jumping. With overly cushioned shoes, you can’t move like a human is meant to move.

Choose footwear that helps you balance better, get rid of foot pain, and move the way your body was designed to move. Most importantly, get better, not older.

03/30/2026

Did you know that doing a cable side raise like this doesn’t work your glutes very much?

In that position, you’re mostly targeting a small muscle called the TFL, which isn’t a prime mover—and that’s not what you want for healthy glute activation.

To truly target the glutes in a functional way, make two subtle changes. Turn and face the cable, step back, and drop your chest down slightly to put a gentle stretch on the glute. Instead of lifting directly out to the side, bring your leg forward, then move into hip extension and out to the side. This small shift in range of motion engages all of the glute muscles the way they’re meant to work.

Perform three sets per side with 12 to 15 reps, making sure your last three to five reps feel genuinely challenging.

This approach doesn’t just work your glutes—it also supports your hip and lower back. Most importantly, it gets you better, not older.

03/28/2026

The REAL reason you have stiff hips and how to loosen them up!

03/26/2026

Are you doing your bicep curls like this? Or like this? Well you’re missing one of the most important pieces to the bicep curl puzzle. Let me explain.

If you’re over 40 like me, you’re at risk of actually tearing your bicep down here and that’s typically because you’re not introducing the tendon to full lengthening. So when you’re doing your bicep curl, I want you to focus on coming up, stopping when you feel like you’re at the top of the motion. If you bring it all the way here, you’re actually resting and there’s no tension on the bicep. So stop a little bit short of that full range.

By doing your bicep curls this way, you’re gonna introduce full range of motion, a nice stretch on the tendon, which will help it rebuild and fortify so you don’t risk tearing it. It’s gonna help your arms look better. And most importantly, you’re gonna get better not older.

03/24/2026

When you’ve been sitting in this position, have you noticed your neck gets really sore when you’ve been sitting in this position working on your computer? It’s often not from your neck. It’s actually from your upper back.

Let me show you a quick move I like to advise my patients to do to help with that pain.

Now remember, because your neck is being drawn forward when you’re on a computer, it’s pulling your upper back into that position as well. If you get your neck back and your upper back taller, it’s gonna help quite a bit with that pain.

So anytime you get up for a break, what I want you to do is go to the back of your chair. Cross your arms like this. Put your forehead on your forearms. Take a nice wide stance. Push your butt back. And push your chest and armpits towards the ground.

Do this 15 times. Just take micro breaks. Do this move frequently. That’s gonna open up your upper back. It’s gonna bring your neck back into a good position. It’s gonna help with that neck pain. And most importantly, it’s gonna get you better not older.

03/23/2026

Most people treat neck pain by stretching the very posture that caused it. That’s not addressing the root cause—it’s managing symptoms.

Here’s what’s actually happening: when you work at a computer, your head drifts forward. The upper back rounds, and the neck hyperextends to keep your eyes on the screen. Over time, this becomes your brain’s default position.

The fix isn’t more stretching. It’s retraining the deep core muscles of your neck.

Try this:
✅ Interlock your fingers behind your head
✅ Gently push your head back into your hands
✅ Bring your elbows together
✅ Hold for 5 seconds
✅ Rest and repeat

What you’re feeling—those subtle deep throat muscles engaging—are the stabilizers that hold your head in proper alignment. You’re not just stretching tight muscles. You’re teaching your brain a better position.

Perform 5–8 reps, several times per hour. It’s a small intervention with cumulative effect.

Neck pain isn’t inevitable with age. Poor positioning is.

03/21/2026

Knee pain when standing up? Before you assume it’s “just aging,” let’s look at what’s actually happening.

In my clinical practice, I see this pattern constantly: patients shift inward when standing from a chair or toilet. This movement disengages the glutes and transfers load directly to the knee joint.

The solution isn’t complicated. It’s about mechanics:

✅ Chest over ankles
✅ Knees tracking outward
✅ Glutes engaged before movement

Apply this both when standing and sitting. It addresses the root cause rather than just managing symptoms.

Age isn’t the issue. Movement patterns are.

03/19/2026

If you have shoulder pain here or back here, and you’re wasting your time with this or this—you’re not helping. You may even be making it worse with those garbage moves.

Let me show you how to get to the root cause and fix it for good.

Here’s what you need to remember: your shoulder blade controls a lot of what your arm actually does. When your arm lifts up, the shoulder blade has to move with it. And all the muscles back here—between your shoulder blades—need to be strong.

Take a band like this. Pull your elbows together, drop your shoulders down, and externally rotate. You should feel this in the back of your rotator cuff and between your shoulder blades.

Start in a W position. Keep the W as you go up, then open into a V as you reach overhead. Hold for a second, then lead with your elbows on the way down, creating that W again.

Repeat five to eight times until you’re tired. Rest and repeat.

Do this whenever you have pain, or before any upper body workout—weights, pickleball, tennis. After a couple weeks, you’ll notice the pain getting better, your shoulders functioning way better, and most importantly—you’ll 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/root-cause-rehab/

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