Pannell Performance Group

01/03/2026

Wearing high heels but dealing with constant low back pain?
Before you stretch your back again, test your hip flexor.
If your knee can’t straighten when pulled to your chest, your iliopsoas may be pulling your pelvis forward and stressing your low back.
This video shows a 2-minute test–retest using a lacrosse ball so you can see immediate change.
Try it. Retest.
Comment below if it worked for you.

01/02/2026

New year. Same goals. Better approach.

If you trained hard last year but still dealt with pain, stiffness, or nagging injuries, that’s not a motivation problem. That’s a movement problem.

At Pannell Performance Group, training starts with how your body moves. We focus on biomechanics, mobility, and performance-based strength so you can train hard without breaking down.

This is for:
• Athletes who want to perform at a higher level
• Lifters who want strength without shoulder, hip, or back pain
• Active adults who want to move well for the long term

The goal isn’t just to work out.

The goal is to move better, train smarter, and stay consistent.
January training spots are now open.'

DM “RESET” to get started.

12/31/2025

If your shoulders don’t move well overhead, don’t blame the shoulder first.

The thoracic spine drives shoulder mobility, posture, and overhead mechanics. When it stays stuck in flexion, the shoulders compensate and pain follows.

This lacrosse ball thoracic extension drill restores mid-back extension, unloads the neck, and lets the shoulders move the way they’re designed to.

Move slow. Breathe. Let the spine open instead of forcing range.

Save this for your warm-up or posture reset.

This video is for educational purposes only. It does not replace medical advice, diagnosis, or treatment. Stop if pain increases and consult a qualified healthcare professional if symptoms persist.

12/29/2025

Upper traps always tight… no matter how much you stretch them?

After workouts.
After long shifts.
After sitting all day.

That constant tension starts to feel normal—but it doesn’t have to be.
Most people think their traps are weak or “too tight.” In reality, they’re overworking because your mid-back isn’t moving well and your shoulder stabilizers aren’t doing their job.

I just dropped a video breaking this down and walking you through a simple 10–15 minute daily routine that helps take pressure off your neck and shoulders and reset how your shoulder blades move.

This routine focuses on:
• Releasing overworked upper traps
• Improving mid-back mobility
• Restoring shoulder blade control
• Calming neck tension

👉 Watch the full video here: https://youtu.be/4SH9elX8Qv8

Do it consistently for 1–2 weeks and most people notice less tension, better posture, and easier movement.

If your neck and shoulders always feel “on,” this one is for you.
And if you know someone who lives with tight traps, send this their way.

Ready to fix that shoulder pain and move better? In this video, I’ll show you 3 simple, evidence-based exercises to help your scapula move more efficiently—w...

12/26/2025

💥 New Year, Move Better 💥

Start 2026 moving and performing your best! For new clients only, our Mobility Reset + Performance Jumpstart includes:

✅ Full Evaluation (mobility, strength, movement)
✅ Hands-On Session (stretching, joint mobs, IASTM, MFR, activation)
✅ Personalized Home Program
✅ $50 credit toward your first 4-week plan if booked within 7 days
✅ BONUS: First 10 new clients also get a free 15-minute compression boots session (legs, hips, or shoulders)

Current PPG / Premier Fitness clients: You can request one free 15-minute compression boots session if available.

Normally $250+ — now $150 for January only.
📩 Message me RESET to claim your spot. Limited availability!

12/24/2025

If your medial knee pain keeps showing up, don’t skip this. Research shows that when hip rotation is limited, the knee has to compensate with extra tibial rotation—especially during cutting, jumping, and accelerating. That extra stress lands right on the medial compartment.

In this video, I show you a quick test to check your hip rotation, then walk you through a banded hip distraction that helps reduce pinching, improve joint glide, and open up internal and external rotation. When the hips move the way they should, the knee finally gets relief.

Try it and let me know how your retest feels.
Tag an athlete who needs this ⚡️

12/22/2025

🔥 Stop Cold Stretching Before You Train!

I just dropped a new video on YouTube that breaks down why hitting a deep hamstring stretch before you sprint, lift, or play your sport can actually slow you down and raise your injury risk. Most athletes don’t realize cold static stretching decreases force production and delays muscle activation—so I break it all down in a simple, practical way.

In the video, I cover:
✅ What cold stretching does to your muscles
✅ Why it reduces power before explosive movements
✅ Dynamic warm-ups that prep your hips, glutes, and core the right way
✅ When static stretching is helpful (post-workout!)
If you want to move better, stay healthy, and train at a higher level, this video gives you clear steps you can start using today.

👉 Watch the full video here:

https://youtu.be/3LKK7EBClxc

And hit subscribe so you don’t miss the next performance breakdown.
📌 Dynamic Warm-Up Ideas You’ll See in the Video:
• Leg swings and hip mobility drills
• Glute bridges
• Bodyweight squats and controlled shoulder rotations
• Shuffles, hops, and acceleration prep

💡 Stretch after your training session when your tissues are warm. Your speed, strength, and joints depend on it.

Disclaimer:
This content is for educational purposes only. Always consult a healthcare professional or qualified trainer before starting any new exercise program, especially if you have an existing injury.

Ever see someone hit a deep hamstring stretch before sprinting or lifting and think, “That looks fine”? Think again. In this video, I break down why cold sta...

12/18/2025

It always hits different when someone walks in hurting and walks out moving with confidence again.

I’m grateful for every person who trusts me with their recovery, and reviews like this remind me why I love what I do.

If you’re dealing with shoulder pain—or any pain that’s holding you back—you don’t have to push through it or settle for “hoping it gets better.”

You can feel strong again. You can move without fear again. And you can start that change today.

💪 Convenient.
💰 Affordable.
✅ Research-based and personalized care.

Send me a message if you’re ready to feel better. I’ve got you.

12/18/2025

Your shoulder loves stability, and the 90/90 cable external rotation delivers exactly that.

This drill targets the rotator cuff—especially the infraspinatus and teres minor—to help you control overhead motion, reduce impingement stress, and build strength where you actually need it.

How to do it:
• Stand sideways to the cable at Bottom
• Keep your arm in 90/90
• Rotate the forearm back without letting the elbow drop
• Smooth, controlled motion — no flaring or twisting

HEP Dosage:
2–3 sets • 10–12 reps • slow tempo • 3–4x/week

Great for: overhead athletes, lifters, postural control, scapular stability, anyone managing shoulder fatigue.

12/15/2025

Feeling stiff in your back, hips, or ankles? Mobility restrictions in these areas change the way you move, load your joints, and stabilize during workouts or daily tasks. The good news—consistent mobility work improves movement efficiency, posture, and overall comfort.

I just posted a quick 3-minute routine that walks you through simple drills to open things up:

• Thoracic spine — supports better rotation, extension, and overhead motion
• Hips — improves flexion, rotation, and extension for squats, lunges, and walking
• Ankles — boosts stability and helps you absorb force more efficiently

The routine fits athletes, active individuals, and anyone who sits for long stretches. It’s short, effective, and easy to repeat daily.

Move with control, keep your core engaged, and focus on smooth, quality reps.
Your body responds well to consistency.

🎥 Watch the full video here:https://youtu.be/VNDi0kRrADM

If it helps you, feel free to like and subscribe for more quick mobility sessions.
⚠️ For education only. Check with a healthcare provider before starting any new exercise routine, and stop if something doesn’t feel right.

Feeling stiff in your back, hips, or ankles? Tightness in these areas can limit your workouts, posture, and everyday movements—but it doesn’t have to!In this...

12/11/2025

Most people still reach for an ice pack when something hurts… but what if I told you the creator of the RICE method doesn’t even recommend icing anymore?

Dr. Gabe Mirkin — the same doctor who introduced RICE — publicly retracted his stance after research showed icing can slow the body’s natural recovery response.
So if you’re still using ice as your go-to, you might actually be delaying your healing.
I just dropped a new video breaking everything down in a simple, evidence-based way.

In the video, I cover:
✅ Why icing doesn’t work the way you think
✅ How the RICE method was debunked by its own creator
✅ What actually speeds up recovery and tissue repair
✅ Why muscle activation beats “rest and ice” every time
✅ Strategies that help you return to performance faster

If you train, lift, run, play sports, or deal with nagging pain — you need to watch this. It may completely change the way you recover.

🎥 Watch the full video here:

👉https://youtu.be/0rVMmPCQyIs

And if you learn something new, hit the Subscribe button — it helps the channel grow, and it lets me keep creating content that actually helps people move better, recover faster, and perform at a higher level.

🔗 The Pannell Project – Peak Performance. Rapid Recovery.
Serving Pontotoc, Tupelo, & Houston
📲 Follow:

Did you know that Dr. Gabe Mirkin, the creator of the RICE (Rest, Ice, Compression, Elevation) method, has retracted his stance on icing injuries? If you’re ...

12/10/2025

Most people crank out regular pushups… but the decline pushup is the upper-body cheat code that levels up shoulder stability, upper-chest strength, and core control fast.

When you elevate your feet, you shift the load toward your upper pecs and anterior deltoid. Research shows that increasing the angle boosts muscle activation in the clavicular head of the pec while demanding more stiffness through the trunk. Athletes love it because it builds power and control without stressing the shoulder joint the way heavy overhead work can.

Here’s what I look for:
✔️ Ribs stay down
✔️ Head stays in line
✔️ Elbows track at ~45°
✔️ Core stays locked like a plank
✔️ No sagging low back

If one of those breaks… that’s your weak link.
And that’s the part I help you fix.

If you want a custom strength plan that improves mobility, fixes compensations, and gets you stronger without guessing, send me a message with “DECLINE” and I’ll reach out.

🔗 My Go-To Training Tools
Crossover Symmetry Bands: https://crossoversymmetry.com/?ref=Thepannellproject
SAGA BFR Bands: https://saga.fitness/THEPANNELLPROJECT

📲 Connect with Me
Instagram:
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Email: thepannellproject@gmail.com

⚠️ Disclaimer
I am a licensed Occupational Therapist and Certified Hand Therapist. These videos are for educational purposes only and are not a substitute for personalized medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before beginning any new exercise program, especially if you experience pain or have an existing condition.
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