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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Do you think these folks have back pain? NOPE! Belly button to hip, flexing forward through the HIP and keeping lordosis! ✅👍🏻.
Now, what should they do when they get inside for recovery?
A). Forward folds?
B). Press-ups?
C). Psoas stetches?
What do you think??? 🧐
#protectyourback101 #protectyourback #dontdobackbreakerstretches #dontdobackbreakers #heydrrob #getbetternotolder
How are you picking things up??😱🚫🤪🆘.
If it’s heavy or light PICK IT UP PROPERLY! 👍🏻✅💥💪🏻
1️⃣. Keep LORDOSIS
2️⃣. Hip hinge/push your but BACK as your chest moves forward
3️⃣. Push your knees to the side and slide your elbows INSIDE your knees so the object is under your belly button
4️⃣. Brace your core/intraabdominal pressure
5️⃣. Push your knees to the side even harder, grip the ground with your feet (keep your big toe down!) and stand up WITHOUT moving your spine.
If the object is light or heavy use this same technique and you’ll stay out of pain! 👍🏻👍🏻👨🏼🦳🏌️♂️🏋🏻⛹🏻♀️🏄♂️💪🏻
#heydrrob #pickitupproperly #protectyourback101 #protectyourback #dontdobackbreakers #dontdobackbreakerstretches #intraabdominalpressure #getbetternotolder
Knee pain? Hip pain? The elevated split squat can be a great move for not only building single leg balance, strength and flexibility but it can assist with rehabbing injuries! ✅👍🏻💥. This move creates great eccentric load on the quads, patellar tendon and glutes-deep hip rotators!
This move accesses the posterior oblique sling to help develope efficient explosive movement with very little joint strain! 💪🏻
1️⃣. Grab the ground with your front foot
2️⃣ as you lower down turn your belly button to your hip
3️⃣. Drive your arms apart as far as you can
4️⃣ Push up and AWAY from the front hip for a huge glute contraction.
#getbetternotolder #heydrrob #theglutesarethecenteroftheuniverse #dontdobackbreakers #dontdobackbreakerstretches #protectyourback #protectyourback101
If you can access your glutes and create ample hip internal rotation amd Flexion you’re not just changing your movement for the better you’re creating STRENGTH and FUNCTION. Just like the 60 year old beast @lisaallenfitness 💥💪🏻using the belly button to hip and big toe down cue, practice this move in everyday life for protecting your back and moving the way we’re designed to move as humans! ✅👍🏻💪🏻👏🏻👏🏻🏋🏻🤽🏻🏌️♂️⛹🏻♀️🏄♂️👨🏼🦳#heydrrob #protectyourback101 #protectyourback #theglutesarethecenteroftheuniverse #dontdobackbreakers #dontdobackbreakerstretches #getbetternotolder #lisaallenfitness
🆘Back Breaker Alert! #🚫
Are you piking on a ball? STOP! It’s bad for your back! 😱. Try these two options instead for a strong core and a HEALTHY LOWER BACK! ✅👍🏻💪🏻👨🏼🦳🏄♂️🏋🏻⛹🏻♀️🏌️♂️🤽🏻
#protectyourback101 #protectyourback #heydrrob #backbreakeralert #stopdoingbackbreakers #stopdoingbackbreakerstretches #intraabdominalpressure #dontlistentoyourinfluencer #getbetternotolder
Back Breaker Alert!❌🚫😱
V-sits, Russian twists, V-ups! 🚫. All not only useless for your core but NON-Functional and potentially injurious! Try these two great alternatives! ✅👍🏻💪🏻
#stopdoingbackbreakers #backbreakers #backbreakeralert #stopdoingcoreworksitting #protectyourback101 #protectyourback #heydrrob #getbetternotolder
Back Breaker Alert!🆘❌🚫
Are you taking advice from magazines with models and fitness celebrities that look good? 😱 Don’t!! 🚫. Exercises like these are often detrimental and injurious to your spine! ✅ I’ll be coming out SOON with SAFE workouts for ALL body parts for those of us over 40! 💥. No more exercise injuries! No more following the advice from “experts” who aren’t qualified! Stay tuned!! 👍🏻💪🏻👨🏼🦳🏋🏻🤽🏻🏌️♂️⛹🏻♀️🏄♂️. #heydrrob #dontdobackbreakers #dontdobackbreakerstretches #protectyourback101 #protectyourback #getbetternotolder
Bicep and shoulder day wouldn’t be complete without priming with some steel mace/mace bell bicep/10 and 2s! 💪🏻💥. Getting the shoulders loose and warm for some high pulls and the biceps lubed up for some incline straight bar! ✅👍🏻💪🏻🏋🏻🏄♂️🏌️♂️⛹🏻♀️🤽🏻. #getbetternotolder #steelmace #macebell #heydrrob #protectyourback101 #protectyourshoulders101 #protectyourshoulders
Do you think these folks have back pain? NOPE! Belly button to hip, flexing forward through the HIP and keeping lordosis! ✅👍🏻.
Now, what should they do when they get inside for recovery?
A). Forward folds?
B). Press-ups?
C). Psoas stetches?
What do you think??? 🧐
#protectyourback101 #protectyourback #dontdobackbreakerstretches #dontdobackbreakers #heydrrob #getbetternotolder
B. I feel like that is the answer to everything related to the lower back. 🤷 lol
How are you picking things up??😱🚫🤪🆘.
If it’s heavy or light PICK IT UP PROPERLY! 👍🏻✅💥💪🏻
1️⃣. Keep LORDOSIS
2️⃣. Hip hinge/push your but BACK as your chest moves forward
3️⃣. Push your knees to the side and slide your elbows INSIDE your knees so the object is under your belly button
4️⃣. Brace your core/intraabdominal pressure
5️⃣. Push your knees to the side even harder, grip the ground with your feet (keep your big toe down!) and stand up WITHOUT moving your spine.
If the object is light or heavy use this same technique and you’ll stay out of pain! 👍🏻👍🏻👨🏼🦳🏌️♂️🏋🏻⛹🏻♀️🏄♂️💪🏻
#heydrrob #pickitupproperly #protectyourback101 #protectyourback #dontdobackbreakers #dontdobackbreakerstretches #intraabdominalpressure #getbetternotolder
Knee pain? Hip pain? The elevated split squat can be a great move for not only building single leg balance, strength and flexibility but it can assist with rehabbing injuries! ✅👍🏻💥. This move creates great eccentric load on the quads, patellar tendon and glutes-deep hip rotators!
This move accesses the posterior oblique sling to help develope efficient explosive movement with very little joint strain! 💪🏻
1️⃣. Grab the ground with your front foot
2️⃣ as you lower down turn your belly button to your hip
3️⃣. Drive your arms apart as far as you can
4️⃣ Push up and AWAY from the front hip for a huge glute contraction.
#getbetternotolder #heydrrob #theglutesarethecenteroftheuniverse #dontdobackbreakers #dontdobackbreakerstretches #protectyourback #protectyourback101
Oooo I need to add this one into my workouts!
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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.
