Elite Performance Institute

03/06/2026

4 levels of glute exercises
Progress from control → strength → challenge.

Save this and work through the levels over time.

02/27/2026

5 Levels of Adductor Strength.

Build control.
Build strength.
Progress.

02/22/2026

Nagging shoulder stiffness isn’t always a shoulder problem. The way your thoracic spine moves plays a huge role in how your shoulder functions. When upper-back mobility is limited, the shoulder often gets forced to compensate. Start by improving thoracic mobility, then challenge the shoulder at its end range with controlled movement, and finally add load so the new range is something you can actually control — not just temporarily feel looser.

02/18/2026

Ice vs Heat — which one should you use?

• New injury + swelling → ice
• Tight, stiff, achy pain → heat

Both help with symptoms. The goal is always better movement.

02/11/2026

Spinal mobility plays a bigger role in pain than most people realize. When the spine bends, rotates, and extends well, movement is shared throughout the body. When it doesn’t, other areas like the hips, shoulders, or knees are forced to compensate — and that’s often where pain shows up. Improving spinal mobility helps everything move better.

02/04/2026

Ever wonder why foam rolling actually makes you feel better?

Post-workout tightness usually isn’t muscle damage — it’s your nervous system holding tension. Foam rolling helps signal safety, improve blood flow, and restore movement without needing to be painful.

A little goes a long way: 30–90 seconds per muscle group is enough.

01/30/2026

Dealing with IT band pain on the treadmill?
A small incline (1–3%) combined with quicker, shorter steps can help reduce overstriding and joint loading.

It’s a simple adjustment that can make running feel smoother and more comfortable.

Worth trying on your next run.

01/22/2026

Sit-ups are fine for exercise, but they don’t match how your body actually moves in real life.
If your low back is irritated, forcing a sit-up is often the last thing you should be doing.

Rolling to your side, bracing, and pushing up is a more functional, controlled way to get up—from the bed, couch, or floor—while still challenging your core in a way that actually matters.

Try this instead and see how it feels.

01/13/2026

Looking down at the treadmill screen is one of the fastest ways to lose your posture.
Eyes forward helps you stay tall and stacked, avoid drifting into “backside” mechanics, and run more efficiently.

Try it on your next run and tell me if you feel the difference. 👇

01/07/2026

A simple shoulder circuit combining thoracic mobility, banded shoulder work, and controlled shoulder CARs—great as a warm-up, finisher, or standalone movement session to keep the shoulders moving well and feeling strong 💪

08/04/2025

Congratulations to our former intern Max! 🔥 We are excited to welcome him back in November for a preceptorship to finish his chiropractic education.

Congratulations to Maxwell Warren for being named Palmer Chiropractic Clinics Intern of the Month for August 2025!

Max was nominated by Dr. Kevin Percuoco.

The nomination said, “Max’s clinical performance has been truly exceptional. Throughout his training, Max has navigated a steep learning curve—what could be described as “drinking from a fire hose”—while managing a high-volume and often complex caseload. Many of the patient cases he’s handled would present challenges not just for students, but for seasoned practitioners as well."

"Max’s professionalism, clinical knowledge, coaching skills, and calm patience have consistently earned the respect and gratitude of his patients. His work is further distinguished by strong attention to detail, critical thinking, and thorough follow-through. Congratulations, Max—your dedication and excellence have not gone unnoticed. Keep up the outstanding work!”

Congrats, Max!

08/02/2025

Congratulations to our super fast patients James and Laura on winning the men’s and women’s divisions at the Summer’s Last Kick 5k today! 🔥🥇🔥