Pannell Performance Group

03/12/2026

Old ankle injury? Hip issues? Limited your squats? 💪 This client saw huge improvement after just a few sessions with Alex. Your body deserves to move without limits—let’s get you there!

03/11/2026

Spanish Squats – Strengthen Quads & Glutes 🔥

Boost your lower body strength with Spanish squats! This move targets your quads, glutes, and helps with knee stability. Perfect for home or gym workouts. Focus on form, not weight. 💪

03/09/2026

Most people never connect their shoulder pain, low back stiffness, or knee irritation to how they trained in their teens and 20s — but that’s exactly where it starts.
You don’t feel it right away. You recover fast. You compensate well. But those compensations stack up.

In this video, I break down the most common movement patterns I see in the clinic and the gym that quietly lead to pain later in life — even in people who lift, train hard, and stay active.

We cover:
Why weak lower traps and serratus anterior lead to shoulder irritation and winging
How tight hip flexors push the pelvis forward and overload the low back
Why quad-dominant movement patterns stress the knees over time
How popular lifts like bench press, squats, deadlifts, lunges, and step-ups can make things worse when fundamentals are missing
Most importantly, what to start doing instead

You’ll learn:
How to build proper scapular control for long-term shoulder health
Mobility and activation work that protects your spine during squats and deadlifts
Core stability exercises that actually transfer to lifting
Why earning lifts matters more than loading lifts
This isn’t about avoiding big lifts. It’s about building a foundation that lets you lift for decades.

📺 Watch the full breakdown here: https://youtu.be/fMqTQBHf7NU

If this helped you, like the video, subscribe, and check out the next breakdown so you can keep training smarter — not just harder.

Disclaimer: This video is for educational purposes only and is not medical advice. Always consult a qualified healthcare or fitness professional before starting or modifying an exercise or rehab program. Individual needs and conditions vary.

Most people never connect their shoulder pain, low back stiffness, or knee irritation to how they trained in their teens and 20s — but that’s exactly where i...

03/05/2026

“Alex did a great job helping with my knee pain! Taught me the right exercises to do before and after my runs to help with my knees and I’ve had no trouble since!”

Knee pain can feel frustrating. It can make you question every run, every squat, every step. But most of the time, the knee isn’t the real problem. When you improve hip control, ankle mobility, and movement mechanics, the knee starts to calm down.

That’s exactly what we focus on:
✔️ The right prep before you run
✔️ The right recovery after you run
✔️ Strength where you actually need it
✔️ Mechanics that protect your joints

Pain-free miles are possible. You just need the right plan.

If knee pain is slowing you down, let’s fix the root cause and get you moving the way your body is designed to move. Send me a message and let’s get to work. 💪

03/05/2026

Thoracic rotation drives shoulder health.

If the mid-back doesn’t rotate, the lumbar spine and shoulder compensate.

This progression builds rotation from:
Quadruped → Elbow to ground → Controlled open rotation.

Focus on:
– Pelvis stays quiet
– Rib cage rotates
– Slow controlled tempo
– Full exhale at end range
6–8 reps per side.

Mid-back mobility first. Then load it.

Save this for later.

03/02/2026

Knee pain during squats can feel frustrating. But most of the time, your knees aren’t the real problem.
Limited hip rotation and poor ankle dorsiflexion change how your knees track and absorb force. When the hips and ankles don’t move well, the knees take the hit.

In this video, I show you exactly why this happens and walk you through simple drills to restore hip and ankle mobility so you can squat with confidence again.

Check it out: https://youtu.be/w8Q-L07Ywug

If you’re tired of knee pain holding you back, this is for you.

Watch the video, try the drills, and tell me how your squat feels after.

Knee pain during squats usually isn’t a knee problem. Most of the time, the issue starts at the hips or ankles. During a proper squat, the hips move into dee...

02/26/2026

💥 Recover Faster, Train Harder 💥

After an intense workout, your muscles need more than just rest. Compression boots increase blood flow, reduce swelling, and speed up recovery—so you can get back to your next session feeling fresh and ready.

Whether you’re an athlete, weekend warrior, or just looking to improve circulation, compression therapy helps reduce fatigue and soreness while promoting overall recovery.

Step in, relax, and let the boots do the work. Your body will thank you tomorrow. 💪

📅 Book your recovery session today and feel the difference!

02/25/2026

Do you feel shoulder pain when lifting or reaching behind? These 2 foam roller
exercises can help improve thoracic mobility and open up your chest.

✅ Foam roller along your spine – open chest, 30-60 sec
✅ Target below your shoulder blade – move up/down, 30-60 sec each segment

Check your motion after each stretch to see improvements!

⚠️ Remember: This is educational only. Consult a healthcare professional if pain persists.

02/23/2026

when your glutes and hamstrings aren’t doing their job—pulling your pelvis into an anterior tilt and straining the front of your hip.

I just posted a step-by-step, research-backed system on YouTube to help fix this:
1️⃣ Release your overactive hip flexors
2️⃣ Activate and strengthen your glutes to control pelvic position
3️⃣ Eccentrically strengthen your hamstrings to support hip extension

Follow along with clear cues so you feel the right muscles working—and start restoring balanced hip mechanics today. Consistency is key for improving load sharing and reducing hip flexor dominance.

👉 Watch the full video here: https://youtu.be/dqHR1F7DqDo
🎥 Don’t forget to subscribe to my channel for more practical, movement-focused strategies!

Nagging hip pain often comes from more than tight muscles. When your hip flexors take over because your glutes and hamstrings aren’t doing their job, your pe...

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