Pannell Performance Group

05/26/2026

NEW: Stretch Reset Sessions with Daniel Russell 💪

Not a full training session — this is a 15–30 minute guided assisted stretch “reset” built for fast recovery and better movement.

If you’re feeling locked up (hips/hamstrings, shoulders/pecs, low back stiffness), this is a quick, repeatable way to walk out feeling looser the same day—no sweat, no workout.

Choose your reset:
✅ 15-min Stretch Reset — $20
Best for one tight area (hips or posterior chain or shoulders/pecs)
✅ 30-min Stretch Reset — $35
Best for a full upper or full lower body reset, or multiple tight areas

Packages (save when you bundle):
15-min: 4 for $70
30-min: 4 for $130

Want to book? Comment “STRETCH” or DM us and we’ll get you scheduled.

05/25/2026

If you start hurting more in your 50s/60s, it’s usually not “age.” It’s lost capacity from years of sitting, moving in fewer ways, old injuries, and declining strength.
I sat down with Dr. Phill Carson to break down what causes joint pain as we age—and what to prioritize to stay strong:
✅ strength
✅ mobility
✅ balance/coordination
✅ consistency > intensity
Watch the full episode here: [PASTE LINK]
North MS (Pontotoc / Chapel Hill / Tupelo area): if you want a plan tailored to you, call/text 662-205-8171 or book at pannellperformance.com.

05/21/2026

tight shoulders/neck or overhead pinch? Try this 30–60 sec reset daily.

If you want this tailored to you, start with our 2‑visit Performance Reset ($150). Comment REACH and we’ll message the link.

05/21/2026

North MS (Tupelo / Pontotoc / Houston): if your low back feels stiff/tight (especially after sitting, lifting, or waking up), try this first.

I posted a 7–10 minute low back stiffness routine on YouTube that we use all the time as a “reset” before you train. It’s simple, it’s repeatable, and the goal is to help you move better today, then build strength on top of it (not just stretch forever).

Watch it here: https://youtu.be/zMyGvQeIGgU
Do this for 2 weeks:
7–10 minutes, 3–5 days/week
Then re-test: squat/hinge/deadlift setup or just how you feel getting out of a chair
If you want me to help you figure out what’s actually driving your back stiffness and give you a plan, new clients start with our 2‑visit Performance Reset ($150).
Comment BACK and I’ll message you the link.

Low back stiffness is one of the most common issues for athletes and active adults. In this video, I walk you through a 10-minute low back mobility routine d...

05/18/2026

North Mississippi (Tupelo / Pontotoc / Houston): if your shoulders or neck feel tight and overhead reach feels “pinchy,” try this wall reach + breathing reset.
Do 30–60 seconds, 1–2 rounds/day for 2 weeks.
If you want this tailored to your body, new clients start with our 2‑visit Performance Reset ($150).
Comment “REACH” and we’ll message you the link.

05/15/2026

A lot of “SI joint pain” isn’t something being “out of place.”

Often it’s irritated tissue + stiff hips + your low back doing too much.

This 60‑second combo can help some people feel more even and less pinchy:
Lacrosse ball on the side of the upper glute/hip (not on your spine)
Hold 20–30 seconds with slow breathing
Add knees side-to-side (windshield wipers), small controlled range, 6–10 reps
Re-test a squat, hinge, or walking

If symptoms travel down the leg, or you get numbness/tingling, stop and get evaluated.

Comment “SI” and we’ll send the step-by-step checklist (and tell you what to do instead if this isn’t a good fit).



This content is for general education and is not medical advice. If you have severe pain, a recent injury, numbness/tingling, progressive weakness, or symptoms that worsen, stop and consult a qualified healthcare professional. Train and mobilize within a comfortable range and modify based on your current ability.

05/13/2026

Tight all the time? Neck, low back, hips, shoulders, knees.

If you feel tight everywhere, it is usually not because you “need to stretch more.”

Most people are tight because they sit or stand the same way all day, breathe shallow, and stop moving well through the hips and upper back.

Here is a quick 2-minute daily reset:
1) 90/90 breathing (1 minute)
2) Hip flexor stretch with glute squeeze (30 seconds each side)
3) Wall shoulder slides (10 reps)

If you want the exact step-by-step with coaching cues, comment RESET and I will send it.

05/11/2026

Most people “do planks” but don’t realize they’re actually feeding their low back.

In this video I break down the 3 cues that change everything:
how to set up your body line
how to turn on your abs and glutes

the common mistakes that dump stress into the low back

Watch it on YouTube here: https://youtu.be/hR38KqFSe7A

If it helps, subscribe for weekly content on performance, rehab, and biomechanics.

How to Do a Perfect Plank (Avoid These Mistakes)

05/07/2026

A lot of training setbacks are not about willpower. They are about position, control, and load tolerance.

If you are tired of “working around” pain, Pannell Performance Group helps active adults and athletes get back to pain-free lifting with a clear plan:
Assess what is driving the issue
Fix the movement pattern
Retest to confirm it worked
Load it the right way so it sticks

Message the page “START” and tell us what keeps flaring up (low back, shoulder, hip, knee, or foot). We’ll help you choose the right next step.

Disclaimer: This content is for general education and is not medical advice. If you have severe pain, numbness/tingling, or worsening weakness, stop and get evaluated by a qualified healthcare professional.

05/05/2026

If you “feel side planks in your low back,” it’s often a stacking + hip control issue.

Test: 5-sec side plank (do you rotate or cramp?)

Fix: short-lever side plank + hip abduction

Exhale, ribs down

Hips forward

Lift top knee without opening the pelvis

Dose: 2–5s hold + 6–10 reps, 2–3 rounds/side

04/30/2026

Recovery is training.

This is what we use in the clinic to help people bounce back between hard sessions and stay consistent: compression recovery boots + guided reset work so your legs feel lighter and you can train with better quality.

If you are dealing with:

- heavy, beat-up legs after lifting or running
- tight calves and hips that never seem to loosen up
- soreness that keeps you from training the way you want
- feeling “stuck” between workouts

Send us a message with “RECOVERY” and we will tell you what we would recommend based on your goals (and what we would *not* do if it is not a fit).

Disclaimer: This is for general education and is not medical advice. If you have pain, swelling, numbness, a recent injury, or any medical condition, check with a qualified healthcare professional before trying new recovery methods.