Is the discovery call free?

Yes. The discovery call is completely free, takes about 15-20 minutes, and there is no pressure to book further care. It is how we make sure we are a good fit before you commit to anything.

Do I need a referral to see a chiropractor at RXN Performance?

No. You can come straight to us — no doctor referral or PT note needed.

Does RXN Performance take insurance?

We are an out-of-network practice, which lets us spend the full hour with you instead of rushing between rooms. We can provide a superbill you can submit to your insurance for potential reimbursement.

How is RXN Performance different from a regular chiropractor?

Traditional chiropractic often focuses on quick adjustments and short visits. RXN is built for active people who want lasting results — we combine chiropractic with movement assessment, soft-tissue work, and rehab so you do not end up back here every two weeks.

How long until I feel better?

It depends on what is going on, but most patients feel meaningful improvement within 2-4 visits. We will give you an honest timeline on the discovery visit, not a sales pitch.

Where is RXN Performance located?

We are inside Switch Fitness at 4812 Bryan St in Uptown Dallas. Parking is available and the front desk will direct you when you arrive.

What should I bring to my first visit?

Comfortable clothes you can move in (gym clothes are perfect). If you have recent imaging (X-ray, MRI), bring it. Otherwise, just yourself.

How to Fix Tight Hips from Sitting at a Desk

If you sit for most of your workday and feel like your hips are tight, achy, or restricted by the time you get up, you are dealing with one of the most common patterns we see in our Uptown Dallas chiropractic practice. The good news: it is fixable. The better news: the fix is mostly free and takes about 10-15 minutes of consistent work per day.

Why does sitting make your hips so tight?

When you sit, your hip flexors (the muscles on the front of your hip that pull your knee up toward your chest) are in a shortened position for hours at a time. Over weeks and months, the tissue adapts to that shortened length. At the same time, your glutes — which should be the primary movers of your hip — are in a stretched, inactive position. The result is a body that struggles to fully extend the hip and uses the wrong muscles to do basic movements like walking, standing, and squatting.

This pattern shows up as: tight feeling at the front of the hip, low back pain (because the lumbar spine compensates for the lack of hip extension), weak glutes, and a feeling that no amount of stretching ever quite fixes it.

Why stretching alone usually does not work

Most people respond to hip tightness by stretching the hip flexors. That is part of the answer but not all of it — and often not the most important part. Stretching feels good in the moment because it sends sensory information to the brain that signals safety to the tissue, but the underlying weakness in the opposing muscles (the glutes and deep stabilizers) is what allows the tightness to come back the next day. You have to address both.

The 10-minute hip routine that actually works

Do this once a day, ideally before training or first thing in the morning. Spend roughly 1-2 minutes per movement.

Couch stretch (or similar hip flexor stretch) — 2 minutes per side. Kneel with one foot back on a couch or low surface, knee on the ground. Tuck your pelvis under (this is the part most people skip) and squeeze your back glute. You should feel the stretch in the front of the back hip, not just in the quad.
90-90 hip switches — 90 seconds. Sit on the floor with both knees bent at 90 degrees, one in front of you and one to the side. Rotate between sides slowly. This builds rotational mobility most people lose from sitting.
Glute bridge with pause — 2 sets of 10 with a 2-second hold at the top. Lie on your back, knees bent, feet flat. Drive through your heels to lift your hips, squeezing your glutes hard at the top. The pause is the important part — it teaches your glutes to actually work.
World’s greatest stretch — 5 reps per side. From a high lunge, place your hand on the ground next to the inside of your front foot, then rotate the opposite arm up to the ceiling. Hits hip mobility, thoracic rotation, and balance.
Dead bug — 2 sets of 8 per side. Lie on your back, arms up, knees bent at 90 degrees over your hips. Slowly lower opposite arm and leg toward the floor while keeping your low back pressed into the floor. Teaches core control while the hip moves.

Set yourself up to win during the workday

The routine helps but it does not undo eight hours of sitting on its own. The bigger lever is interrupting the pattern throughout the day:

Stand up every 30-45 minutes — even for 30 seconds. Set a timer if you need to.
Take phone calls standing or walking when possible.
If you have a sit-stand desk, alternate between sitting and standing every couple of hours rather than picking one position.
Add a quick 5-minute mobility break before lunch and at the end of the workday.

When to get professional help

If you have been doing consistent mobility work and your hips are still restricted or painful, you may have an underlying issue that needs hands-on assessment — hip impingement, joint restriction, or compensations from a previous injury that are not going to resolve with general mobility work alone. That is when it makes sense to come in for a movement assessment.

Want a personalized plan?

Book a free 15-minute discovery call with Dr. Ryan. We will look at what is driving your specific tightness and build a plan to actually fix it.

Book a Free Discovery Call

Written by Dr. Ryan Giniel, D.C., founder of RXN Performance in Uptown Dallas. More about Dr. Ryan →