St. Johns Sport & Spine Chiropractic

08/10/2026

Hip Internal Rotation Against Resistance

Work on that hip rotation and try this!

Try to rotate your lower leg out as far as possible without moving the rest of your body.

Do it often and without moving through pain.

Shoot for a few sets of 10-15!

As usual if you have questions, let me know!

08/10/2026

Hip Mobility

External rotation quadruped with resistance band

Start with the leg as far out as possible and bring it in as much as possible without pain.

Shoot for a few sets a day and watch as that tightness slowly goes away.

08/05/2026

Spider-Man: Brand New Day? More like Brand New Doc. 🕷️😂

With the new Spider-Man movie out, we figured we’d recreate one of the most iconic scenes…

Except around here it’s not “Which Spider-Man is the real one?” 🤔

It’s…
“Wait… are you Dr. Rob, Dr. Chris, or Jason?” 😂

We hear it all the time:
👉 “I thought you adjusted me last time!”
👉 “Wait… aren’t you my massage therapist?”
👉 “You all look alike!”

Don’t worry—we promise we know who’s treating you. 😅

Whether you’re seeing Dr. Rob for an adjustment, Dr. Chris for acupuncture, or Jason for massage therapy, you’re in the right hands. Every visit is tailored to what your body needs that day.

No multiverse required. 🕸️

#904

07/27/2026

Hip mobility

Rocking Frog with Internal Rotation

Rock forward and lift one foot at the same time, bringing the hip into internal rotation.

Then rock back and bring the leg back to the ground at the same time.

Remember to not push into pain!

07/21/2026

07/15/2026

Open Book Exercise

Put the top leg at 90 degrees to take out using the low back.

Focus on rotation in the middle back with this.

Start with hands together and breathe out as you open, breathe in as you close.

Great for improving thoracic mobility, especially if you have no room for equipment or time to go to the gym.

07/13/2026

Ankle Mobility

Lift up the without the heel and try to rotate around a leg of a chair.

To make it harder bring the heel closer to the leg.

Do daily to loosen up your ankle before long drives, flights, and working at your desk.

Shoot for 3 sets of 15.

07/11/2026

What Is Graston Technique? 🤔

At St. Johns Sport & Spine Chiropractic, we use Graston Technique®, a specialized form of instrument-assisted soft tissue mobilization (IASTM), to help break down scar tissue and fascial restrictions that may be contributing to pain and limited movement.

✅ Reduce muscle tightness
✅ Improve mobility and flexibility
✅ Speed recovery from injuries
✅ Help with chronic aches and overuse conditions
✅ Get you back to doing what you love

Whether you’re an athlete, weekend warrior, or dealing with everyday pain, Graston can be an effective part of your personalized treatment plan.

📍 St. Johns Sport & Spine Chiropractic
📞 Call or Text: (904) 290-1312
💻 Book your appointment today!

Function Better. Feel Better. Live Better.

07/08/2026

🎒 BACK TO SCHOOL = BACK TO FEELING YOUR BEST! 🏃‍♀️🏈📚

School is almost here, and we’re making it easy to start the year healthy and ready for anything!

✨ Now through July & August:

🩺 $99 New Patient Special
Includes:
✔️ Consultation
✔️ Comprehensive Examination
✔️ Chiropractic Adjustment
✔️ Additional Therapies (if needed)

🏈 Only $35 School & Sports Physicals
Need a last-minute physical for school or sports? We’ve got you covered with quick, affordable physicals to help your child get back in the game.

Whether you’re dealing with back pain, headaches, sports injuries, or just want to move and feel better, we’re here to help.

📍 St. Johns Sport & Spine Chiropractic
📞 Call or Text: (904) 290-1312
📅 Schedule your appointment today before school starts!

Tag a friend or parent who still needs to schedule a physical! 👇

07/08/2026

Neck Mobility

Try this chin tuck with the resistance band on the floor!

This will help strengthen the neck muscles and work on mobilizing that bump on the back of your neck.

Lift the back of your head towards the ceiling, pause for 1 second, and relax.

Repeat 10-20x, 3X a day.