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!

06/05/2026

Do you have shoulder pain in either of these places? Let me explain why your symptoms may be from a root cause that’s coming from somewhere else.

The shoulder blade & muscles around it are the main driver of what happens with the shoulder itself.

The muscles help elevate, depress, protract, and retract the shoulder.

Here’s a series of 3 band movements to help release shoulder pain:

1️⃣ Take the band at chest level, open it up, pull it all the way to your chest, and feel the muscles between the blades.
2️⃣Raise the band above your head, pull it to your collarbone on an angle, and feel the muscles at your lower blades.
3️⃣Wrap the band around your wrists, externally rotate, and do a “W” to “V” motion to feel your rotator cuff muscles working.

Try those 3 exercises to get your function back! 🔥

06/03/2026

Let me explain to you why a pelvic tilt is a garbage move and absolutely horrible for your lower back.

The spine always desires lordosis, which is a 30-35° curve.

Flattening your spine down causes it to be unstable, so you need to make sure to maintain that neutral spine curve.

In order to do this, squeeze your glutes and think about intra abdominal pressure.

Spare your spine, build strength, and get better, not older! 🔥

06/01/2026

Want to avoid an injury while doing bicep curls? Focus on this phase of the lift.

Curling up is called the concentric or shortening phase, meaning the muscle shortens or balls up.

When you lower the arms down, this is the eccentric phase. The muscle is contracting, but it’s also lengthening.

The importance of doing the eccentric phase slowly (for 5-6 seconds) is to recruit a good amount of muscle tissue to build upon.

You’re introducing lengthening to the tendon, creating tissue remodeling. This will fortify that tendon and make it resilient to future strains or tears.

Follow a slow count up and an even slower count down to get better, not older!

05/30/2026

Let me tell you why Peluva shoes could help you resolve foot pain that I see in my patients every. single. day.

The main culprit for people that are dealing with foot pain is typically when the feet are being crammed in narrow shoes. This keeps the foot from functioning the way it’s designed to.

When you walk, your foot should naturally go from heel to toe, with a spring in the middle.

Peluva shoes allow you to function this way by providing ground feel and normal mechanics of how the human foot should move. 🔥

Get out of the habit of being in shoes that are detrimental to our movement. Peluvas for the win! 🥇

05/27/2026

Do you still include upright rows in your workout?

Whether you’re using a kettlebell, barbell, or dumbbells, upright rows have potential to hurt your shoulders.

Internal rotation causes your shoulder to be in an uncomfortable position, causing a pinching sensation while doing upright rows.

To avoid damage and pain, try working your shoulders in scapular plane, which puts them at about a 45° angle.

Exercising this way will benefit your shoulders and help them get stronger!💪

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! 💪🔴

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34238

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