Edge Rehab Chiropractic, PLLC

Edge Rehab Chiropractic, PLLC Helping you overcome pain, get strong, gain confidence and stay active long term!

12/29/2025

When a patient says, “I can’t believe I just thought I had bad knees” after going downstairs for the first time in years with no pain… Then the next week they go on a long walk with no pain…. Then the next week they squat with no pain…

“Bad knees” is not a diagnosis or a root cause. Don’t let lazy healthcare stop you from living an active lifestyle! Don’t get us started if they also told you it’s because you gained a few pounds 🫣

We’d love to hear more about what you’re experiencing, what you’ve tried - what worked vs didn’t, and see if we can help you get or stay active in 2026!

The best part? The phone consultation and in office movement assessment are both free! What are you waiting for?!

We have 2 new patient appointments available in January - grab your free discovery visit now! Click the link in our bio to get started risk free!

12/26/2025

If he does, we know he won’t mess around - he will book his free discovery visit!

If you’re like Santa and have people depending on you for the magic of the holidays - we have room for you too! Book your discovery visit for 2026 today!

We hope you enjoyed our 12 days of Christmas! Thank you all so much for your support - every patient, every referral, ev...
12/25/2025

We hope you enjoyed our 12 days of Christmas!

Thank you all so much for your support - every patient, every referral, every follow, like, comment and share all mean the world to us 💙 Merry Christmas! 🎄

12/24/2025

Day 12 of the Edge Advent Calendar 🎄

This bear hold variation challenges more than just your core.

Adding shoulder taps increases demand on shoulder stability, trunk control, and coordination. Using a ball between your glutes and the wall gives you feedback so you do not compensate by shifting or arching through the low back.

This is a great option for building core strength while supporting pelvic floor function and shoulder control at the same time.

Move slow. Stay steady. Breathe.

It’s a burner for sure!

Save this and try it later. Send it to your workout buddy!

12/23/2025

Day 11 of the Edge Advent Calendar 🎄 part 2

Back to talk about the glutes again! That’s how important they are! Without them your core is at a serious disadvantage.

This is a simple at home check for your glutes.

Set up in a single leg bridge and hold for 30 seconds without letting your hips drop. Then switch sides.

You should feel this primarily in the glute of the working leg. If you feel it mostly in your low back or hamstring, that is useful information.

It does not mean something is broken. It often means the glutes are not coordinating well with the rest of the system during load. If you’re struggling with this there’s a good chance you aren’t getting the results you want from other lower body focused exercises.

Save this and try it later.

If this feels difficult or uneven side to side, that is something we help people work through every day. If you want help figuring out what your body is compensating for, a discovery call can help.

Day 11 of the Edge Advent Calendar 🎄 part 1Did you know the core isn’t just one muscle? The core is made up of several m...
12/23/2025

Day 11 of the Edge Advent Calendar 🎄 part 1

Did you know the core isn’t just one muscle?

The core is made up of several muscles that work together to create stability, transfer force, and protect your spine.

If one part is not doing its job, another area usually takes on extra stress.

You can have strong abs and still have a weak core.

Core strength is not about bracing all the time.
It is about being able to engage and relax when needed.

A coordinated core helps with:
Balance
Posture
Joint health
Injury prevention
Confidence in movement

This becomes more important as we age and stay active.

Training one muscle at a time does not teach the core how to work during real life movement.

Walking, lifting, reaching, and playing all require coordination, not just strength.

A healthy core adapts. It supports without stiffness. It moves without losing control. When you can’t do this you might experience IT band, back or hip tightness; “throwing out” the low back with bent over motions; and pain with things like going up/down stairs, squatting, deadlifting; even leaking or pain during intimacy.

That is what builds resilience and longevity.

If you want help training it the right way for your body, a discovery call is a great place to start.

12/22/2025

Day 10 of the Edge Advent Calendar 🎄 part 2

Most shoulder pain does not start in the shoulder.

Limited neck mobility, restricted shoulder range of motion, or a lack of control through that range often forces the shoulder to compensate. Over time, that compensation shows up as pain, pinching, or tension.

Improving mobility without control does not stick.
Strength without range does not move well.

This is why shoulder work should include the neck, the shoulder blade, and controlled motion through the full range.

Try these movements slowly and intentionally.
Save this for later and share it with someone dealing with shoulder pain.

If shoulder pain keeps coming back despite stretching or rest, a discovery call can help you figure out what is really driving it.

12/22/2025

Day 10 of the Edge Advent Calendar 🎄 part 1

Shoulder pain is rarely just a shoulder problem.

Lack of neck mobility, limited range of motion, or poor control through movement often shifts stress into the shoulder. This is why your past PT didn’t work. It’s about more than just external rotation of the shoulder.

Improving shoulder blade stability helps the shoulder move the way it was designed to. There’s a great exercise at the end…

Save this for later and try it slow and controlled.

Day 9 of the Edge Advent Calendar 🎄The truth about why you can’t grow your glutes, your back hurts and your hip mobility...
12/21/2025

Day 9 of the Edge Advent Calendar 🎄

The truth about why you can’t grow your glutes, your back hurts and your hip mobility is 🗑️

Have you tried focusing on your glutes during workouts but can’t seem to engage them? Maybe you’re never sore in the glutes, maybe you feel your back instead of your butt, are your legs getting bigger and stronger but the glutes are lacking?

Clamshells and band walks can help… But doing them endlessly does not fix the problem. If every time you squat your back hurts during/after and you’re only sore in your legs or not at all - more is not what you need.

What matters is how the glutes coordinate with the core, hips, and legs during real movement.

You don’t need to lift heavier or do more exercises. Here’s what you really need:
Improving timing
Building strength in functional positions
Teaching the body when and how much to use the glutes

This is about smarter movement, not harder squeezing.

If you feel low back pain, hip pain, or hamstring tightness that never resolves, this might be part of the picture.

Save this post and share it with someone who has been told their glutes are not firing. And if you want help retraining how your body moves, a discovery call can help connect the dots. Wishing you glute gains in 2026 🎁

12/20/2025

Day 8 of the Edge Advent Calendar 🎄 part 2

Cat cow is a staple for spinal mobility, but most people are only moving through their mid back and skipping the low back completely. The problem is… most of us think we are moving the low back but without being able to see ourselves, we actually have no idea what’s moving or not.

When the low back stays stiff, it often shows up as tension, aching, or pain later in the day. This is where simple feedback can make a big difference. I LOVE this exercise for my patients with low back concerns.

Using a ball against the wall helps you feel whether your low back is actually moving instead of avoiding the motion. It encourages smoother movement through the entire spine and better core control.

This is especially helpful if you sit a lot, feel stiff first thing in the morning, or struggle with prolonged posture leading to pain.

Move slow. Breathe. Let the spine move one segment at a time. Initiate the curl with your abs not your mid back.

Save this so you can come back to it. The ball really does make a difference!

Share it with someone who sits all day and check back tomorrow for Day 9.

If your back still feels stuck even with mobility work, a discovery call can help you figure out why. Click the link in our bio and we will do the rest!

12/20/2025

Day 8 of the Edge Advent Calendar 🎄

Cat cow only works if your whole spine is moving.
Most people move through the mid back and skip the low back. 🫣

Using a ball against the wall gives you feedback so you can feel whether your low back is actually moving. This helps improve spinal mobility, reduce stiffness, and support better posture. I use this trick in my office often! This is a great exercise first thing in the morning, before a workout or after sitting for travel/work 👌

Slow. Controlled. Intentional.

Save this and try it today.

I’ll post a video later breaking it down!

Day 7 of the Edge Advent Calendar 🎄All about that hydration 💦 and how it could be related to your pain/tightness… Muscle...
12/19/2025

Day 7 of the Edge Advent Calendar 🎄

All about that hydration 💦 and how it could be related to your pain/tightness…

Muscle growth and repair depend on fluid balance. Hydration supports nutrient delivery, waste removal, and proper muscle contraction.

If you are training hard but not hydrating well, progress often stalls. Even if you aren’t training, but your “hydration” is really just coffee 🫣 your body is begging for more hydration!

Dehydration can contribute to stiffness, cramping, headaches, and general fatigue.

Sometimes what feels like tightness or soreness is actually your body asking for more fluids. This is why making sure you’re hydrated has to be one of our first priorities so we can truly find the cause of your problem.

I know people don’t like to talk about it but…. Your urine is one of the easiest indicators.

Pale yellow usually means you are well hydrated. 🎉
Dark yellow often means you need more fluids. 😫
Clear all day long may mean you are overdoing it. 🙃

If you feel sluggish, lightheaded, crampy, or like water is not helping, electrolytes may be missing.

Sweating, workouts, heat, stress, and illness can all increase electrolyte needs.

Hydration is not just about ounces. It is about how you feel. Energy levels, muscle recovery, headaches, and digestion all give clues.

Save this as a reminder to check in with your body. Small habits like hydration support healing more than you realize. Send me a DM if you want the link to my gallon water bottle that has time based goals for drinking all day!

Address

309 W. Eldorado Pkwy Suite 104
Little Elm, TX
75068

Opening Hours

Monday 10am - 6pm
Tuesday 7:30am - 2:30pm
Wednesday 10am - 5pm
Thursday 7:30am - 2:30pm
Friday 10am - 5pm

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