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

https://www.heydrrob.com/the-12-week-gbno-program, https://heydrrob.com/coaching

Dr. Rob Jones, 8383 S. Tamiami Trail #106, Sarasota, FL (2026)

01/09/2026

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.

01/08/2026

If you are over 40, these 2 warm up moves should be non negotiable before any lower body activity.

The hips control most movement from the waist down. When they are stiff, the knees and lower back usually pay the price.

This first move opens up the hips and hamstrings so your body can move the way it was designed to.

The second move wakes up the ankles and shins. If your ankles do not move well, your squat, lunge, and walking mechanics will always be limited.

Do these before lifting, training, or even going for a walk.

Move better. Feel better. Get better, not older.

01/07/2026

Do you notice that creeping headache that starts around your temples or the base of your skull when you are working on your laptop or computer?

This video explains exactly what is causing it and how to fix it.

Most desk related headaches come from your head being down while your chin is lifted up. That position over contracts the suboccipital muscles at the base of your skull. When those muscles tighten, they refer pain around your head, which is why rubbing your temples only treats the symptom.

In the video, you will see how to reverse that position using a wall, your car, or even a book to spread your shoulder blades and bring your neck back into a chin down position.

You will also learn how to find the tightest spot and gently move in and out of it, holding each position for 5 seconds and repeating it for 10 reps throughout the day.

This not only helps relieve headaches when they show up, but can also prevent them before they start.

Try this during your workday so you can stay pain free and get better, not older.

01/05/2026

Your elbow pain needs to hear this!!

Do you get a sharp pain right on the back of your elbow when you go to pick up something like a coffee cup?

If you ignore it, it is not going to magically get better. In fact, it usually gets worse.

Let me show you a simple band drill that can help.

Grab a light resistance band and anchor it to something stable.
Put your arm through the band so it sits just above the elbow crease.
Walk away until the band has good tension.

Grab your wrist and gently pull your arm inward until you feel a stretch right where that pain lives.

Once you feel the stretch, make a fist.
Curl your fingers in and flex your wrist up.
You should feel a strong stretch close to the painful spot.

Hold it for 5 seconds.
Relax.
Then repeat.

Pull in again.
Flex the wrist up.
Hold for 5 seconds.

Do this 20 reps for 2 sets.
Repeat it a couple times per day.

This helps the joint function better, improves muscle control, and reduces irritation instead of just masking symptoms.

Most importantly, it helps you get better, not older.

01/04/2026

Stop letting pain hold you back...

If you are dealing with chronic, nagging pain that just will not go away, there is usually 1 common reason.

You have not identified the root cause.

You can stretch.
You can strengthen.
You can foam roll and massage.

But the pain will keep coming back unless you address what is actually causing it.

That is exactly what I do inside my new program, Root Cause Rehab.

I help you identify the main factor driving your pain through 2 tele sessions with me.

I assess your movement.
We figure out exactly why you hurt.
Then I build you a corrective plan that targets the root cause.

Not just symptom relief.
Actual resolution.

So you can move better.
Feel better.
And stop guessing what your body needs.

If you want real answers and real results, tap the link in my bio and let’s get you started.

01/04/2026

Do you struggle with balance and think you are just bad at it?

Here is the truth.
Your balance is not bad. You were just never taught how to train it correctly.

Most people think balance comes from wobbling on unstable surfaces. That actually makes things worse.

Balance starts at your foot.

Your foot should act like an upside down triangle.
3 points of contact.
Big toe. Little toe. Heel.

If you lose your big toe connection, your balance falls apart.

Think of your big toe gripping the ground like a monkey holding onto a branch.
Press it down and keep it active.

From there, evenly distribute your weight through all 3 points of the foot.

Now bring your belly button over the center of your foot.
If I dropped a penny, it should land right under your center of gravity.

Squeeze your glute.
Brace your core.
Lift the other leg.

When your center of gravity stays over your base of support, balance becomes easy.

Train your feet.
Control your pelvis and core.
That is how balance actually improves.

Get better, not older.

01/02/2026

If you have disc bulge or herniation listen up!

Are you doing this move to loosen up your hip flexor or work your glute? It might actually be doing more harm than good. In fact, it can limit your hip mobility and even irritate your spine.

Most people swing their leg way too far back because it feels like a stretch, but the hip joint only extends about twenty degrees. Anything past that comes from your spine, not your hip. And that creates more compression, not more mobility.

Here is what to focus on instead.

Create abdominal pressure so your spine stays stable. Slide your toe along the ground until your glute kicks in. Lift the foot, get your knee slightly behind your hip, and hold. Do this slowly, with control, and feel the front of your hip open up without stressing your back.

Repeat it ten times and you will feel your glutes work and your hip flexors actually release.

This is how you build real mobility, real strength, and a healthier spine so you can keep moving well as you age.

12/31/2025

Is your back locking up after sitting or standing for a long period of time?

If your back feels stiff after sitting, it is usually because you have been stuck in a flexed position for too long.
Your spine does not like that position.

On the flip side, your back also does not like being overly arched while standing, what we call hyperlordosis.

Both of these positions pull you away from neutral spine, and that is where stiffness and pain show up.

A lot of people try to fix this by bending forward and hanging to stretch their back.
That is actually not the right approach, and it can make things worse.

Here is a back safe way to feel better.

First, stand with your feet planted firmly on the ground.
Squeeze your glutes. Nobody will even notice you are doing it.

Next, tighten your core just enough so your ribs drop down slightly.
This puts your spine back into a soft, neutral curve.

From here, raise your arms overhead and reach toward the ceiling.
Keep the glute squeeze and core tension.

Lean gently to one side and feel the stretch.
Then lean to the other side and feel the stretch.

Hold each side for 5 seconds.
Repeat for 10 total reps.

If your back hurts when you stand up after sitting, or if standing for long periods causes stiffness, this helps restore neutral posture, reduce pain, and get your body back into the position it actually wants.

Most importantly, it helps you get better, not older.

12/29/2025

Are your upper traps or your neck area always tight, and no matter how much you stretch them, they never release?

Let me tell you something. Stretching is not going to get to the source of the problem. Let me explain the source so you can get rid of that problem altogether.

Most people are upper trap dominant. That means they shrug a lot throughout the day. Because of that, the middle trapezius and lower trapezius are weak. Their job is to pull the shoulder blades back and down. As soon as you strengthen them, the upper traps start to relax.

Here is what I want you to do.

Take a simple resistance band. Start with the band above your head. Pull it open with straight arms until it reaches your collarbone. Hold it for 2 seconds, then return to the start.

Perform 12 to 15 reps, or until you feel tension and mild fatigue in the middle of your back, just below your shoulder blades. This targets the lower trapezius.

Next, using the same band, turn your palms up. Push your arms forward until you feel a slight stretch in the middle of your back. Then retract your shoulder blades and pull the band open to the middle of your chest. Hold for 2 to 3 seconds.

Repeat this for 12 to 15 reps, until you feel fatigue or tension directly between your shoulder blades. This targets the middle trapezius.

Do these exercises a couple of times per day or several times per week. Perform 2 sets of 12 to 15 reps for each movement.

This will help put your shoulders in a better retracted and depressed position, take stress off the upper traps, reduce discomfort, improve function, and help you get better, not older.

12/28/2025

Things are slowing down, and I want you to take a minute to think.

Is pain getting in the way of your normal life?
Are you finally ready to deal with it instead of managing it?

That is exactly why I created the Root Cause Rehab Program.

This is not about temporary relief. This is about identifying what is actually causing your pain and fixing it at the source.

✅ You will get 2 one on one telesessions with me personally. Together, we will get to the bottom of what is truly driving your pain.
✅ I will teach you exactly what you need to do to eliminate it and then build you a personalized plan to make sure the root cause stays fixed.

If you want 2026 to be the year you finally feel better and move through life with confidence, this is your opportunity.

12/27/2025

Is your neck and upper back always tight and sore no matter how much you stretch?

That stretch you keep doing is not fixing the problem. It is only treating the symptom.

Your neck is similar to your lower back. It naturally wants a small amount of curve. The issue is that we spend most of our day flexed forward at computers and phones. Over time, your brain tightens the muscles because it wants your spine to return to a healthier position.

Stretching tight muscles alone will not solve that.

Here is what your neck actually needs.

Take a resistance band and place it around the back of your neck. Pull your hands forward and gently retract your head straight back. Do not drop your chin. Move straight back until you feel a light stretch and the deep neck muscles working.

Those deep muscles are the core of your neck. They help pull your spine back into a strong, comfortable position.

Hold this for ten seconds, relax, and repeat three to four times. Do this once an hour while you are working at a computer and a few times per day to prevent pain from coming back.

When your spine stays in a better position, your muscles stop tightening up. You stop wasting time on stretches that do not work.

Grab a band, try this movement, and start helping your neck feel better.

Most importantly, get better, not older.

12/26/2025

Your spine needs to hear this...

I see way too many people doing this move thinking they are training their core.

If you are over 40 like I am, this is not only putting your back in a dangerous position, it is also doing almost nothing for your core.

Flattening your spine and crunching over and over might feel like work, but it creates instability and loads your discs in a way your body does not want as you age.

Your spine actually wants its natural curve. That curve creates stability.

A strong, pain free core does not come from bending your spine over and over.
It comes from stiffness and control.

Your core’s real job is to stiffen around the spine and act like a pillar while the rest of your body moves.

Here is a much better option.

Anchor a band to something stable and hold it in front of your belly button. Walk out until it feels like the band wants to pull you off balance.

From here, your job is simple.
Do not let it move you.

Move your arms slightly in and out until your core starts to fatigue. Then switch sides.

Once that gets easy, keep the band tension and challenge yourself more. Figure eights. Big circles. Even tracing the alphabet.

The band is trying to pull you, but your core is locking you in place. That is real core strength. That is real endurance.

If you want a strong back, a strong core, and a pain free body that actually holds up over time, stop chasing burn and start training stability.

Get strong. Stay functional.
And most importantly, get better not older.

Dr. Rob Jones

01/09/2026

01/08/2026

01/07/2026

01/05/2026

01/04/2026

01/04/2026

01/02/2026

12/31/2025

12/29/2025

12/28/2025

12/27/2025

12/26/2025

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