Pannell Performance Group

04/10/2026

If your back tightens up when you squat/deadlift, you probably don’t need more random stretching.

We use a simple test → fix → retest approach so you know what’s driving it and what to do in the gym this week.

DM BACK for scheduling options (Tupelo). Open Tuesdays + Friday afternoons.

04/09/2026

Cervical traction in action.

Today’s session focused on reducing neck compression, improving joint space, and helping restore more natural movement through the cervical spine. This technique can be highly effective for clients dealing with stiffness, nerve-related symptoms, or postural strain from long hours sitting or working.

The goal isn’t just temporary relief—it’s to create space, calm the system, and set the foundation for better movement and long-term function.

Every treatment is intentional. Assess → Treat → Reinforce.

If your neck feels tight, compressed, or just not moving the way it should, it’s worth addressing before it turns into something bigger.

04/08/2026

If your single-leg RDL feels unstable or turns into a squat, you’re missing the point.

This contralateral kettlebell variation forces your body to stabilize, control rotation, and actually load the hamstrings and glutes the way they’re supposed to work.

Better balance. Better movement. Less compensation.

Add this into your program 2–3x/week and focus on control before load.

If you want structured training built around how your body moves, reach out or book a session.

04/06/2026

Most people don’t “just get aches” in their 50s and 60s because of age.

Joint pain usually builds over decades from small habits:

too much sitting, not enough movement variety, old injuries that never got fully addressed, and strength slowly dropping.

I sat down with Dr. Phill Carson to break down what actually drives joint pain as we age (and what to do about it before it turns into injections or surgery).

In this video we cover:

- Why joint pain often starts after 50
- The biggest posture + movement mistakes (especially prolonged sitting)
- Exercising vs training (and why it matters)
- How to tell if pain is coming from stiffness, weakness, or poor coordination
- What to prioritize in your 60s/70s: strength, mobility, balance
- Simple strategies to protect your joints and respect pain signals without getting weaker

If you’ve got a parent, spouse, or friend who “can’t do what they used to,” share this with them.

Watch here: https://youtu.be/Xp7Y2Y_DZbg

Work with me:

pannellperformance.com
Call/Text: 662-205-8171

Tupelo, MS

Disclaimer: This content is for educational purposes only and not medical advice. Always consult a qualified healthcare professional for diagnosis/treatment.

Most people don’t suddenly start hurting in their 50s or 60s because of age alone. Pain usually builds over decades of small habits—too much sitting, limited...

04/06/2026

Groin pain that keeps coming back isn’t random and it’s usually not just “tightness.”
Most athletes I work with have undertrained hip adductors, especially in lengthened positions where injuries actually occur.

In this video, I break down how to use the hip adduction machine the right way—with an eccentric focus to build real strength, improve pelvic control, and reduce strain risk.
If you’re dealing with:
• Recurring groin strains
• Hip instability
• Poor pelvic control (anterior tilt dominance)
• Pain with sprinting, cutting, or lateral movement

This is directly relevant.

You’ll learn:
• How to set up the machine for proper alignment
• How to control pelvic positioning (no compensation)
• How to load the adductors eccentrically
• Why lengthened-position strength is critical for injury prevention

This is a staple in high-level rehab and performance programming when the goal is durability not just symptom relief.

Link: https://youtu.be/5T4Fih1n6vk

If this helped, do two things:
Subscribe to the YouTube channel for more rehab + performance breakdowns
Share this with someone dealing with groin pain or hip issues

Presented by Pannell Performance Group.

Disclaimer:
This content is for educational purposes only and is not medical advice. Always consult a qualified professional before starting any exercise program. Perform at your own risk.

Groin pain, recurring groin strains, and hip instability are often caused by weak or under-trained hip adductors—especially in lengthened positions. In this ...

04/03/2026

If your shoulder, back, or knee hurts when you squat, press, or run—don’t guess.

In session we’ll test what’s driving it, apply 1–2 fixes, then re-test the movement the same day so you leave with a plan.

Want help? DM me the word that matches you:

SHOULDER / BACK / KNEE/PAIN

Pannell Performance • Tupelo

04/02/2026

New video breakdown is LIVE

A lot of youth pitchers can look like they have “good mechanics” at full speed, but when you slow things down and actually measure timing, sequencing, and force transfer, you sometimes see where unnecessary stress on the arm begins.

In this video, I analyze a 10-year-old travel baseball pitcher using slow motion, objective measurements, and age-appropriate biomechanical benchmarks. The goal isn’t to criticize mechanics—it’s to understand how the body is transferring force and where development should focus.

Inside the breakdown:
• How knee height, stride length, and hip lead influence timing
• Why some movements that look “wrong” can actually be protective in youth pitchers
• Where arm stress increases when trunk and lower-body contribution are limited
• Why professional mechanical benchmarks are often inappropriate for youth athletes
• How to identify development priorities without chasing velocity too early

This type of analysis helps:
• Parents who want to protect their child’s arm
• Pitching coaches working with youth players
• Strength and performance coaches supporting throwers
• Clinicians evaluating throwing mechanics and injury risk

This isn’t about perfect mechanics.

It’s about building durable pitchers with a long-term development plan.
Watch the full breakdown here:
https://youtu.be/hzEmZGYecM8

What looks like “good mechanics” in youth pitching can still place unnecessary stress on the arm if timing, sequencing, and force transfer are off.In this vi...

04/01/2026

The Step-Up with Rotation is a great exercise for building single-leg strength, hip stability, and rotational control.

This movement challenges your body to stabilize through the hip and knee while coordinating controlled torso rotation—an important component for many athletic movements like cutting, running, and changing direction.

When used appropriately, exercises like this can help improve:
• Movement efficiency
• Core stability during rotation
• Lower-body strength and balance
• Injury resilience in athletic populations

If you want more evidence-informed training, biomechanics-based exercise instruction, and injury prevention strategies, follow Pannell Performance.

Subscribe on YouTube for more exercise demonstrations and performance training content.

03/30/2026

Many of our clients come to Pannell Performance Group through referrals.

Someone tells them:
“I finally figured out why my shoulder kept tightening up.”
“My hips move better than they have in years.”
“I can train again without my back locking up.”

That’s the goal of what we do.

Hands-on movement work combined with targeted strength training so active adults and athletes can keep doing what they enjoy.

If someone you know is dealing with recurring movement limitations during workouts or daily activity, feel free to share this with them.

Movement matters more than most people realize.

03/26/2026

Nothing is better than seeing someone start moving and feeling like themselves again.

This client came in frustrated with daily aches, pains, and mobility limitations that were affecting the exercises he loves to do. After putting in the work and committing to the process, the results speak for themselves.
⭐️⭐️⭐️⭐️⭐️

“I honestly didn't know what to expect, but I was very frustrated with daily aches and pains. Mobility was an issue in certain exercises that I enjoy doing. I've been completely blown away from the treatments! I'm in my early 50's and I'm moving better in the gym, and in life than I have in the last twenty years. If you're on the fence, do it. Invest in yourself, invest in a better life. Alex is the man!”

Helping people move better, train better, and live with less pain is what this is all about.

If aches, stiffness, or movement limitations are holding you back in the gym or in daily life, there is usually a reason — and a solution.

Invest in your body. It has to last a lifetime.

03/25/2026

Most athletes train how high they can jump.
Very few train how well they land.
In this demo, the tennis ball shows the difference between poor force absorption and efficient landing mechanics.

If the ball rolls off the dumbbell, the landing force is too hard.
If it stays in place, the body is absorbing force the way it should.
Hard landings increase stress on the knees, hips, and spine, which can contribute to injury over time.
Learning to land quietly and absorb force properly is a key skill for athletes, runners, and anyone doing plyometric training.

Follow for more content on:
• biomechanics
• injury prevention
• rehab and performance training
• movement efficiency

If you want help improving movement or training around injuries, message to book an assessment.

03/23/2026

Running is a high-impact, single-leg plyometric repeated thousands of times. If the body doesn’t have the movement capacity to handle that load, running doesn’t build fitness—it simply exposes the weak link.
In this video I explain:

• The 5 movement prerequisites your body should have before you start running
• What research shows about why running injuries happen
• Why pain often shows up after the run instead of during it
• Who should pause running for now
• What to do instead of running to maintain conditioning
• How to earn running back safely

Most running injuries are not caused by running itself.
They come from poor tissue capacity, poor load management, and inefficient mechanics under fatigue.

If you want to run longer, stay healthier, and reduce injury risk, this will help you understand what your body actually needs before logging miles.

Watch the full video here:
https://youtu.be/-X62_EEPviM

This is designed to help you train smarter and return to running with resilience—not just tolerance.

Running is not a basic exercise.It is a high-impact, single-leg plyometric repeated thousands of times.If you skip the movement prerequisites, running doesn’...