Pannell Performance Group

02/19/2026

Most people think spinal work is about “cracking” joints.
It’s not.

This is a low-grade posterior–anterior spinal mobilization—used to reduce pain, improve segmental motion, and restore how the nervous system perceives movement.

Low-grade mobilizations are intentional and precise.

They help calm irritated tissue, improve joint nutrition, and create a window where the body can move better and tolerate load again.

At Pannell Performance Group, hands-on treatment is never random.

It’s based on how your spine moves, how your body compensates, and what you actually need to get back to training, sport, or daily life without pain.

If you’ve tried rest, stretching, or “adjustments” and still feel stuck, this is where a deeper clinical approach matters.

📍 Performance-based rehab
📍 Athletes + active adults
📍 Pain reduction with long-term movement solutions

DM or book online to get assessed the right way.

02/18/2026

Thoracic spine rotation matters more than most people realize.

The Open Book exercise helps restore upper-back rotation while limiting stress on the low back and shoulders. When done with control, it supports better posture, breathing, and rotational movement for both daily life and sport.

This is a demonstration only—focus on smooth movement and staying relaxed through the hips and neck.
Educational content only. Not medical advice.

02/16/2026

We enjoyed having Occupational Therapist Alex Pannell at Premiere Lady to demonstrate some correct movements on the machines. If you want to move well and feel confident in or out of the gym, Alex can help. He targets movement patterns, mobility, and strength to support long-term performance and wellness. He’s so good at what he does and we’re glad to have his services at Premiere.

Follow Pannell Performance Group for more videos like this one and check out his website to learn more about all of his services.

https://www.pannellperformance.com/about

02/16/2026

Shoulder pain with push-ups or chest presses? It’s not weakness — your scapula isn’t controlling the load. When the shoulder blade loses control, tendons take the hit.
I show 6 pain-free scapular exercises to restore control, open your shoulder space, and make pressing safe again:
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✔️ Scapular Clocks
✔️ Seated Upward Rotation
✔️ Quadruped Scap Push-ups
✔️ Prone Y’s, T’s & W’s
✔️ Pec Minor Corner Stretch

Watch the full demo here: https://youtu.be/pfGhoh7DWIg

Control comes before load. Rebuild your shoulder foundation before pushing through pain.

⚠️ For educational purposes only — see a healthcare professional if pain persists.

If push-ups or chest presses light up the front of your shoulder, you’re not weak — your scapula isn’t controlling the load the way it should. When the shoul...

02/12/2026

Most people only see the workouts.

They don’t see the problem-solving, the hands-on work, or the moments when movement finally clicks again.

This is what I do every day as an Occupational Therapist and Performance Specialist—helping people move better, recover from injuries, and regain confidence in their bodies.

If you’re curious about anatomy, rehab, sports performance, or a career where you actually change lives, this video gives you an honest look at what the work really feels like.

🎓 Perfect for students, athletes, and anyone drawn to human movement and healthcare.

Watch here:
👉 https://youtu.be/tEDkijD1gZQ
If this path interests you, drop a comment. I’d love to hear where you’re headed.

02/11/2026

Nagging hip pain doesn’t always mean you need more stretching.

In many cases, the problem is weak or underactive glutes and hamstrings, not tight hips. When those muscles aren’t doing their job, the hips and low back take the hit.

Here’s a simple sequence I use to restore proper hip function:
• Hip extension release with traction
• Glute bridge activation
• Single-leg RDL for hamstring strength and control

Run this 2–3x per week and you’ll feel your hips working more efficiently with less pain.

If you want a follow-up or progressions, drop a comment below.

— Pannell Performance Group

02/09/2026

At Pannell Performance Group, we don’t chase symptoms—we identify root causes.
Every session integrates movement assessment, corrective exercise, and recovery strategies designed to improve performance and reduce injury risk.

Train with intent. Move with purpose. Perform with confidence.

📍 Pontotoc | Tupelo | Houston
📩 Message us to get started

02/06/2026

Most people think they’re training their glutes…

but their quads are doing all the work.

If your glute bridges feel more like thigh work, this quad-dominant pattern can contribute to tight hips, knee irritation, and low back pain over time—especially during workouts or daily movement.

I just posted a short YouTube video breaking this down, including:
• How to recognize quad-dominant movement patterns
• Why heel drive matters more than you think
• Step-by-step glute bridge setup for true glute activation
• How correcting this can reduce pain and improve performance

This is a small technical adjustment that makes a big difference in how your body moves and feels.

Watch the video here:
https://youtu.be/CjuO2xqOdAg

Save it and try the cues before your next workout. If you want individualized help correcting movement patterns, improving performance, or training pain-free, message me directly.

Are your glutes actually firing when you move, or are your quads doing all the work? Many people unknowingly rely on their quads during glute bridges, leadin...

02/04/2026

Upper trap tightness is usually a control and mobility issue, not just a flexibility problem.

If your shoulders live up by your ears, this quick sequence helps by:
• Reducing tone in the upper trap
• Improving mid-back mobility
• Teaching your shoulder blades to do their job again

This is a go-to routine for desk workers, overhead athletes, and anyone with chronic neck or shoulder tension.

Save this and try it 3–5x per week. Consistency beats stretching harder.

02/03/2026

Is your athlete’s arm really ready to pitch?

Most arm pain, loss of velocity, and inconsistent command in young pitchers does not start at the shoulder or elbow—it starts with missed movement elsewhere in the body.

I offer professional pitching analysis designed to identify why your athlete is compensating and what to fix before it turns into pain or injury.

What this includes:
• Video breakdown of pitching mechanics
• Full-body movement analysis (hips, core, thoracic spine, shoulder, and elbow)
• Clear explanation parents can understand
• Corrective strength and mobility program targeting identified deficits

Options:
Virtual – $150
Client-submitted video, full analysis report, and corrective program
In-Person – $250
Complete evaluation, video breakdown, detailed report, and customized workout program

This is ideal for:
• Youth and high school pitchers
• Athletes with arm pain, tightness, or fatigue
• Parents who want to be proactive—not reactive

If you want your athlete to throw better, safer, and longer, this analysis gives you a clear plan instead of guessing.

01/29/2026

If you’re an athlete dealing with medial knee pain or patellofemoral irritation, this video is worth your time.

Many knee issues are driven by limited hip internal and external rotation, not the knee itself. In this video, I break down how restricted hip motion increases knee stress—and how to address it with simple, targeted mobility drills.

What this video covers:
• Why hip mobility directly affects knee pain
• Banded hip distractions to reduce joint compression
• Active 90/90 drills to restore rotation
• A quick before-and-after mobility test

All you need is a resistance band and some floor space. These drills work well as a warm-up, recovery session, or part of an injury-prevention program.

Watch here:
👉 https://youtu.be/Y1gTkgrYtUQ

If knee pain has been limiting your training, this is a practical place to start.
Comment below what body part or movement you want covered next.

If you’re an athlete dealing with medial knee pain or patellofemoral irritation, this video is for you.We’re addressing the root cause — limited hip internal...

01/28/2026

Knee pain doesn’t always start at the knee.
A lot of times it’s coming from the hip.

If hip internal rotation is limited, the femur can’t rotate like it should — so the knee gets forced to twist during squats, lunges, running, and cutting.

This drill helps restore hip rotation so the hip controls the movement (not the knee).

If you’ve been dealing with knee pain during training or sports, message me “KNEE” and I’ll tell you what mobility + strength plan to start with.

📍Premiere Fitness / 300 Fitness Gym / Houston Fitness
PPG Performance + Rehab
Send “KNEE” to book a session.