DR. ROB JONES
I am a chiropractor with over 18 years of clinical experience. With my busy daily practice, I have seen literally thousands of patients. I’ve treated professional football players, professional golfers, professional basketball players, division 1 and 2 athletes, Olympians and of course individuals of every walk of life from stay at home moms to firefighters. With my consulting business, I’ve helped corporations prevent injury to their workers with on-site ergonomics and safety training.
As an avid athlete and fitness junky myself I’ve compiled a system of injury prevention and injury amelioration techniques that have helped my patients, my consulting clients and myself get over and prevent injuries to the lower back, neck, mid back, shoulders, elbows, hips, knees, ankles and feet.
As an individual who loves fitness and loves to stay active, being injured isn’t just a hindrance to my training, it prevents me from performing my job at the highest level possible and living my life the way I want to live it.
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A little Sunday quickie to shake things loose and keep the stabilizers firing!🔥✅ Go 6 rounds with no rest other than to grab some water. 12 reps of each movement!
1️⃣ Bicep giant set
12 reps drags curls for long head, 12 reps drags curls with wide grin for short head, alternating curls cuz they suck! Embrace it!😫
2️⃣ Kneeling knee flexion/extension with over-head Tricep extensions 12 reps each (be sure to push your shoulders AWAY to activate serratus anterior) and use good intraabdominal pressure!
3️⃣ standing shoulder flexible THUMBS UP to protect the shoulder. Side laterals in scapular plane (35-60
Degrees), rear delt/reverse fly (short ROM to keep constant tension on the muscle). Go hard, sweat then go enjoy your Sunday!
GO CHIEFS!!👍🏻💪🏻👊🏻👨🏼🦳🏋️♀️🏄♀️🏌️♂️🏃🏻♂️🏈 #heydrrob #getbetternotolder #protectyourback #protectyourback101 #movesomethingeveryday #heydrrobapp
Knee pain?😱
Hip pain?🤦🏻
Lower back pain?😫 If you can learn how to seat your hip joint and access your glutes like @lisaallenfitness your world will change for the BETTER!✅👍🏻💪🏻 Try this move as a warm-up before walking, running, lifting or add it as a compound set after squatting as we did yesterday! More AWESOME content like this ALMOST READY on the Hey Dr Rob APP!💪🏻🏋️♀️👨🏼🦳🔥💥🏌️♂️🏃🏻♂️🏄♀️🚵🏾♀️ #theglutesarethecenteroftheuniverse #heydrrob #lisaallenfitness #heydrrobapp #dontdobackbreakers #protectyourback101 #protectyourback
CANNOT WAIT to be on the ocean again!🏄♀️ My happy place with my absolute favorite person @sljoneslfk.❤️Soon! ✅ That’s why I’m going to continue to push every day to #getbetternotolder just in case @albertdonadi puts me into some waves that are much bigger than these little guys! See you soon mother ocean!🙏👍🏻💪🏻👨🏼🦳🏄♀️ #heydrrob #getbetternotolder #dontdobackbreakers #dontdobackbreakerstretches #protectyourback #protectyourback101
Great to see my good friend and colleague @matthew.townsend down in Fayetteville! He’s doing a great job for a great program as the head trainer for U of A bball!💪🏻 Good luck this season bud! WPS!👏🏻👏🏻🏀🐖🔥
#arkansasrazorbacks #arkansasbasketball #woopigsooie #heydrrob
If you have Right sided neck pain, don’t pull/stretch away from that side. ❌🚫Your brain will think you’re going to injury your spine and actually tighten up the already tight side for protection!😱🤦🏻 NECK RETRACTIONS are a great starting point because they do multiple things:
1️⃣ They restore the normal curve (lordosis) of the neck
2️⃣ They send safety signals to the brain that all is well so the brain will release the muscle tightness you’re experiencing.
3️⃣ They stretch the muscles in a neurologically safe way to avoid brain re-tightening
4️⃣ They create normal range of motion for the joints that aren’t moving properly.
Try Neck Retractions hourly for pain or as a micro-break for an overall healthier neck! 👍🏻💪🏻👨🏼🦳🏋️♀️🏄♀️🏃🏻♂️🚵🏾♀️ #neckpain #dontdobackbreakerstretches #heydrrob #getbetternotolder
So I ran my first 5 K this morning for @emmaaljones sorority to raise money for their charity! Not gonna lie, it was HARD! BUT, I pushed through and made it in under 30 mins without stopping on a really HILLY course! Just goes to show, if you push through the discomfort like @davidgoggins says you can accomplish most anything!👍🏻💪🏻✅👨🏼🦳🏃🏻♂️#myfirst5k #getbetternotolder #heydrrob
A couple of examples of a stretching program I put together for a local corporation. Is your company still using antiquated methods to stretch and “warm-up”? 🧐 Hit me up if you’re in need of a refresh! 👍🏻💪🏻✅ #heydrrob #corporatefitness #protectyourback101 #protectyourback #dontdobackbreakerstretches #getbetternotolder
After a 16 hour fast and just maybe a little too much vodka last night at @tcroyals and @beckychapple69 house a tough workout followed by my ABSOLUTE FAVORITE meal! Hyper-hydrating with my @camelbak from @tourtempo!#steakandeggs. Bring on Saturday!👍🏻💪🏻✅🏋️♀️👨🏼🦳💥🏌️♂️🏄♀️ #steakandeggs #heydrrob #getbetternotolder #camelback #tourtempo
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And get the following:
First 3 Chapters of Protect Your Back 101
Dr. Rob’s Back Breakers Video
PROTECT YOUR BACK 101
Easy Steps to Fix Your Painful Back and Prevent It From Returning
- DID EXERCISE ACTUALLY HURT MY BACK?
- IS YOUR LOWER BACK STIFF AND SORE IN THE MORNING FOR NO REASON?
- DOES YOUR LOWER BACK HURT WHENEVER YOU SIT FOR TOO LONG?
- DOES YOUR LOWER BACK HURT WHEN YOU SNEEZE?
- DO YOU WANT TO PERMANENTLY ELIMINATE LOWER BACK PAIN?
- WOULD YOU LIKE TO FIND THE ANSWERS TO BACK PAIN QUESTIONS?
If you do, then take your first steps to a PAIN FREE and HEALTHY lower back with PROTECT YOUR BACK 101 by Dr. Rob Jones.
Protect Your Back 101 Download - ADD TO CART $15or
Paperback version available at Amazon.com.
Over 85% of North Americans will suffer from some form of lower back pain in their lifetime. At a cost of tens of billions of dollars to their respective health care systems this is a chronic problem not just for an individual’s health but for the collective as personal suffering and time lost from work are major results of this scenario. The saddest thing about this situation is many or the most commonly performed exercises and daily movements are actually the cause of many of these lower back issues.
Is your exercise routine breaking some of the cardinal rules of back safety?
Do your most common movements with every day life actually contribute to your lower back pain?
Have you paid a personal trainer to help you with your fitness but you ended up having to see a health care professional because of back pain related to your exercises?
Protect Your Back 101 was created by Dr. Rob Jones, a chiropractor with over 18 years of clinical experience in helping his patients rid themselves of low back problems, permanently! With a clinical and scientific approach Protect Your Back 101 explains and demonstrates how the spine functions when it is healthy and moving properly, exactly which movements and exercises will break it down and lead to injury, which movements cause which symptoms, how to recognize the type of back pain and injury you have and how to correct your pain and function with the PROPER types of exercises and daily movements.
Protect Your Back 101 includes over 50 video exercises where Dr. Jones guides you through the safest movements, and he teaches you to avoid the most common movements and exercises that will undoubtedly cause a lower back injury. Dr. Jones also provides a list of exercises that he calls Back Breakers, so you know which exercises to avoid at all costs and gives you dozens of video alternatives to SAFELY work your core and build good, sound spinal health.