Pannell Performance Group

06/01/2026

Does overhead reaching (or pressing) make your shoulder feel cranky—then your neck/upper traps get tight for the rest of the day?
That’s often a scap control problem more than a “weak rotator cuff” problem.
If the shoulder blade doesn’t upwardly rotate + stay stable, your body borrows motion from the neck/ribs and things get irritated.
What we do at Pannell Performance Group:
1) Test the movement that hurts (overhead reach / press / pull)
2) Fix the driver (usually serratus + lower trap + rib position)
3) Re-test immediately so you know it’s the right input
4) Load it so it holds up in the gym + daily life
📍Tupelo / North MS
New clients start with a 2‑visit Performance Reset ($150) (assessment + plan).
Comment “RESET” and we’ll message you the booking link.

05/28/2026

North MS (Pontotoc / Chapel Hill / Tupelo area): tight hips that make your low back or knees take over?
Try this 10‑minute hip mobility + stability routine (not just stretching).
Watch here: https://youtu.be/hx_AATeX23E
Do it 3–5 days/week for 2 weeks as a warm-up.
Want a plan tailored to you? New clients start with our 2‑visit Performance Reset ($150).
Comment HIPS and we’ll message the booking link.

05/28/2026

if your hips feel tight and it’s starting to show up as low back tightness or knee discomfort, this is the routine I want you doing.
I just posted a 10-minute hip mobility + stability routine (not just stretching). We combine breathing + mobility + strength so the changes actually stick.
Watch here: https://youtu.be/hx_AATeX23E
What it helps:
Hip internal + external rotation
Less low back compensation
Hip flexors/adductors open up
Better glute activation + control for squats/lunges
Do it for 2 weeks: 3–5 days/week as a warm-up.
If you want me to tell you what your main limiter is (hip vs back vs knee mechanics), new clients start with our 2‑visit Performance Reset ($150).
Comment HIPS and I’ll message the booking link.

Tight hips pulling on your low back or knees? This 10-minute hip mobility and stability routine is designed to restore hip rotation, improve movement quality...

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.