Dr. Rob Jones

04/09/2025

Do NOT end up like this!

Have you noticed how many people are walking around hunched forward. This is a postural weakness issue, and here is how to correct it so you do not end up the same way.

As we age, gravity pulls us down and the spine naturally degenerates into a forward position. One of the best ways to fight this is with a simple doorway drill.

Step into any doorway, put your hands overhead, and walk through. Squeeze your glutes, push your hands up, and drive your armpits forward. This creates thoracic extension. From there, lift one hand off at a time while holding position. Do a set of reps like this to train your body to stay more upright.

Try this move a few times a day, especially if you have been sitting at a desk. It will straighten your posture, keep you from getting bent over, help reduce pain, and most importantly get you better not older.

02/09/2025

Are you using a massage gun correctly??

If you are working on your sore shoulder by pounding away on top of it you should probably stop because it is not doing much good.

Instead try this. Move to the front of your shoulder, put your pec on stretch, and search for a painful spot. Once you find it, work it back toward your heart. Hang out on the tight spots for a couple minutes and then keep working around.

If the pain is more in the back of your shoulder start around the back and again work toward the middle of your body toward your heart. This will help release the back of the rotator cuff.

You will not get much benefit hammering straight into the sore area, but you will by finding the tight spots around it and working the right direction.

Use these tips to get out of shoulder pain and most importantly get better not older.

01/09/2025

‼️ Stop doing cable crunches incorrectly...

Can you see the subtle difference between that crunch and this crunch. If you cannot, let me show you why one may be good for you and one may actually be pretty bad.

The first crunch with my hands up by my head rolls me downward and flexes my spine. If you have a history of disc bulges like I do this is not a good move. If you do not have that history and just want to build abs, you might be okay with it.

But for me and my patients the safer option is pushing the hands away while the cable tries to pull you back. This forces the abs to engage hard without rounding the spine. Your butt shifts back, your hands go forward, and the spine stays stable while your core does the work.

This way you still build a strong core, you spare your spine, and you train in a way that helps you get better not older.

30/08/2025

Are you afraid of moving like this because someone told you it is bad for your back. Let me tell you something. This move is a non negotiable for me and it should be a non negotiable for you.

Both the deadlift and the kickstand deadlift are super important for daily function because they teach you to hip hinge with a neutral spine. That is something you need to practice.

Tighten your core with intra abdominal pressure, draw a line from your heel to your toe, and rotate your belly button slightly toward your hip. That lets you hinge through the hip without changing your lower back angle.

This is a safe move that works your glutes, your hamstrings, and teaches your foot to stay connected to the ground for balance. Once you master it as a kickstand variation, lift the back leg and progress into a single leg version.

This one move will make you more functional, improve strength and balance, and most importantly help you get better not older.

29/08/2025

If I catch you doing oblique crunches at the gym I know you are wasting your time and maybe even setting yourself up for back pain.

That crunching twist on the ground is not functional and as you get older it can actually harm your spine.

Here is a better option. Grab a heavy band and connect it to something stable. Interlock your fingers, tighten your core, and walk out until the band is trying to pull you back. Now you are training your obliques to resist rotation which is far more functional and safer.

You can step in and out, go up and down, or add figure eights. Each version works your core, your obliques, and even your glutes in a way that carries over to real life movement.

This keeps you strong, functional, pain free, and most importantly helps you get better not older.

16/01/2025

01/01/2025

New episode live on The Get Better Not Older Podcast!

As we age, our cellular health becomes the cornerstone of how we look and feel. This episode reveals how maintaining strong, healthy cells can prevent wrinkl...

29/11/2024

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18/11/2024

New podcast episode. Do not miss this one if you’ve ever considered or are on weight loss injectables.

In this episode of The GBNO Show, Dr. Rob and Shannon Jones RD dive deep into the world of GLP-1 agonists like Ozempic, Wegovy, and Mounjaro. These groundbre...

30/10/2024

Avoid unwanted holiday weight gain this season!

Join our community: https://www.skool.com/getbetternotolder/aboutListen to audio only: https://open.spotify.com/episode/20r60yQWTBH0xeqeyL2ftJThe holiday sea...