Pannell Performance Group

08/31/2026

**Groin pain when you plant, cut, or squat wide?**

Adductors are not just a "tight" muscle group — they take a huge amount of lengthening load every time you plant a foot, change direction, or catch a wide squat. If they do not have capacity in that lengthened position, they grab.

Here is the version we actually program:

1. **Test** — adductor squeeze on a ball at about 45° hips. Note the strength feel and pain 0–10.
2. **Fix** — adductor machine, slow out. Squeeze the pads together for 1–2 seconds, then take 4–5 seconds to control your legs back out. That slow out is the eccentric. 3 × 6–8, light-to-moderate, 2x/week.
3. **Retest** — repeat the squeeze. It should feel equal or stronger with pain no higher. Mild inner-thigh soreness for 24–48 hours is normal.

No adductor machine? Use a cable or band pulling one leg out to the side, or a Copenhagen regression.

Green/yellow/red: keep symptoms 3/10 or less during the set, and back to baseline within 24 hours. Sharp pinch, worsening pain, or a limp the next day means the load or the range was too much.

Save this for your next lower-body day. Full follow-along is on YouTube.

This is for education only. Stop if pain becomes sharp, symptoms worsen, or numbness/tingling increases.

08/28/2026

If you do dead bugs and only feel your hip flexors — or your low back keeps arching off the floor — you’re probably not getting the core stability benefit you’re after.
The goal of a dead bug is simple:
✅ Keep the low back controlled
✅ Move slow
✅ Exhale through the hard part
✅ Feel your abs doing the work — not your hip flexors or low back
In this video, I walk through a simple 3-step dead bug progression:
1️⃣ Heel Taps — easiest
2️⃣ Opposite Arm + Heel Tap — intermediate
3️⃣ Full Dead Bug / Straight Leg Extension — hardest
Here’s the rule:
Pick the hardest level you can do with perfect form.
If your low back arches up, don’t force it — go back to Step 1 and build control there first.
Try this for:
2–4 sets of 6–10 reps per side
3–5 days/week
Watch the full video here:
https://youtu.be/4MJolXksZVk
Comment “DEADBUG” and I’ll send you the quick checklist I use to make sure you feel this in your abs — not your hips.
Educational only. Stop if pain, numbness, tingling, or symptoms worsen. This is not medical advice.

If you do dead bugs and only feel your hip flexors (or your low bac...

08/26/2026

Tight hips? Try this couch stretch — but make sure you’re actually feeling it in your hip flexor.

The couch stretch is a great drill for opening up the front of the hip, especially if you sit a lot, squat, run, or feel like your hips are always tight.

But here’s the key:
If you arch your low back to get deeper, you’re probably missing the hip flexor.
How to do it:
Put one knee close to a couch, bench, or wall.
Bring the other foot forward into a half-kneeling position.
Squeeze the glute on the back-leg side.
Gently tuck your pelvis under — think “belt buckle toward ribs.”
Keep your ribs down.
Shift forward slightly only after you feel the stretch in the front of the hip.
You should feel this in the front of the hip, not mainly in your low back or knee.

Quick test:
Try a squat, lunge, or hip extension test before the stretch.
Do the couch stretch for 30–60 seconds.
Then retest and see if your movement feels smoother.

Book a Performance Reset if you want help finding what is actually driving your hip tightness.

Educational only. Stop if pain, numbness, tingling, dizziness, or symptoms worsen. This is not medical advice.

08/24/2026

Football season is here. 🏈
If you’re a football player in Pontotoc, Tupelo, or North Mississippi, your recovery matters just as much as your training.

At Pannell Performance Group, we help athletes move better, recover smarter, and stay ready for game day.

What we offer:
Pre-game recovery sessions
Post-game recovery sessions
Compression therapy
Mobility work
Stretching and soft tissue work
Movement assessment
Pain and injury screening
Performance-based rehab
Return-to-sport support

Whether you’re dealing with soreness, tight hips, shoulder/elbow irritation, low back stiffness, knee pain, ankle issues, or just want to feel better before kickoff — we can help you find what’s limiting you and build a plan around it.

This is not just “recovery.”

It’s test → treat → retest so we know what actually changed.

📍 Located for athletes in Pontotoc, Tupelo, and surrounding North Mississippi areas.

If you’re a football player, parent, or coach and want your athlete feeling better before or after game day, message us to ask about the Pre-Game Recovery Clinic.

Move better. Train stronger. Stay active longer.

Educational only. Stop if pain, numbness, tingling, dizziness, or symptoms worsen. This is not medical advice.

08/20/2026

Shoulder pinch when you reach overhead or press?

In this video, I’ll show you a quick test → fix → re-test sequence to help you figure out what might be driving it.

You’ll learn:
Why your ribs, shoulder blade, or arm position may be causing the pinch
3 quick fixes you can try right away
How to re-test and see if it actually changed

Watch the video, try the drills, then comment where you felt the pinch and which fix helped the most.:https://youtu.be/V9qB1Y_Oi0E

If you’re in North MS — Tupelo, Pontotoc, or Houston — and want help finding the root cause, book a Performance Reset.

Educational only. Stop if symptoms worsen. This is not medical advice.

If you feel a pinch in the front/top of your shoulder when you reac...

08/19/2026

If lat pulldowns bother your neck, shoulders, or low back, the issue may not be the exercise — it may be how you are setting it up.

A better lat pulldown starts with position:
Sit tall with your ribs stacked over your pelvis
Use a slight lean back, not a huge swing
Pull your shoulder blades down before bending your elbows
Drive your elbows down toward your sides
Pull the bar to the upper chest
Control the weight on the way back up

The goal is to feel your lats working along the sides of your back, not your neck or low back taking over.

Try this on your next back day.

Move better. Train stronger. Stay active longer.

Book a Performance Reset if you want help finding what is actually driving your movement compensations.

Educational only. Stop if pain, numbness, tingling, dizziness, or symptoms worsen. This is not medical advice.

08/17/2026

Big upgrade coming soon to Pannell Performance Group.

We just ordered the VALD ForceFrame, and we’ll be using it soon to bring even more objective testing into our rehab, performance, and return-to-training process.
So why are we investing in this?

Because guessing is not good enough.

The ForceFrame allows us to measure isometric strength with precise force data. That means we can test how much force someone can produce in specific positions — such as hip, knee, shoulder, trunk, and lower-body patterns — and compare side-to-side differences, strength deficits, and progress over time.

Instead of only asking, “Does this feel stronger?” we can actually measure it.

This helps us:
Identify strength asymmetries
Track rehab progress with real numbers
Make better return-to-sport and return-to-training decisions
Find weak links that may be contributing to pain or compensation
Re-test after treatment to see if the plan is actually working
Build more individualized strength and performance programs

At Pannell Performance Group, our goal is simple:
Test better. Train smarter. Move stronger. Stay active longer.
The ForceFrame is another step toward giving our clients and athletes a more objective, data-driven experience — whether they are recovering from pain, rebuilding after injury, or trying to improve performance.

More updates coming soon.
Book a Performance Reset if you want help finding what is actually driving the problem.

Educational only. This is not medical advice.

08/12/2026

Shoulder pinch when reaching overhead?
If you feel it during pressing, pulling, lifting, or even putting on a t-shirt, don’t just stretch harder or push through it. Test it, fix what you can, then re-test.

In this video, I walk through a quick Test → Fix → Re-test sequence for front/top shoulder pinching.

You’ll check:
Overhead reach
Wall slide
Hand-behind-back motion

Then we look at 3 common reasons the shoulder may pinch:
Rib flare or poor rib/pelvis position
Shoulder blade not rotating well
Humeral head gliding forward in the socket

Then I show 3 simple fixes to improve shoulder mechanics and see what actually helps.

Watch here: https://youtu.be/BABdHiMSX20

Comment where you feel the pinch and which drill helped the most.
This is general education, not medical advice. Stop and get evaluated if symptoms are worsening, you had recent trauma, you can’t lift your arm, you have constant night pain, progressive weakness, numbness/tingling down the arm, or sharp/radiating symptoms.

If you feel a pinch in the front/top of your shoulder when you reac...

08/11/2026

Pain with squatting? We don’t guess — we assess.

At Pannell Performance, we look at how you move, measure what matters, and find the reason your body is compensating.

In this session, we looked at squat mechanics, checked strength with handheld dynamometry, identified the likely limiting factors, treated the problem areas, and then re-tested the movement.

The goal is simple:
Move better. Feel better. Train smarter.
Whether you’re dealing with pain, trying to get back to lifting, or just want to understand why something feels “off,” our clinic combines assessment, treatment, and performance-based rehab to help you make measurable progress.

Pannell Performance
Assessment → Treatment → Re-test → Progress

08/10/2026

Tight or pinchy front hip during lunges or squats?
This band hip distraction lunge is a great mobility drill to help create space in the front of the hip before lower-body training.
The band gently pulls the front hip outward while you move in and out of the lunge. This can help reduce that blocked or pinching sensation and improve how the hip moves under load.
Try this:
Place the band high on the front hip.
Step into a lunge position.
Let the band pull the hip outward.
Keep the front foot flat.
Shift forward slowly.
Perform 10–15 controlled reps.
You should feel a stretch, pressure, or improved motion — not sharp pain.
If hip mobility is limiting your squat, lunge, or training, this is a good place to start.