Pannell Performance Group

12/18/2025

It always hits different when someone walks in hurting and walks out moving with confidence again.

I’m grateful for every person who trusts me with their recovery, and reviews like this remind me why I love what I do.

If you’re dealing with shoulder pain—or any pain that’s holding you back—you don’t have to push through it or settle for “hoping it gets better.”

You can feel strong again. You can move without fear again. And you can start that change today.

💪 Convenient.
💰 Affordable.
✅ Research-based and personalized care.

Send me a message if you’re ready to feel better. I’ve got you.

12/18/2025

Your shoulder loves stability, and the 90/90 cable external rotation delivers exactly that.

This drill targets the rotator cuff—especially the infraspinatus and teres minor—to help you control overhead motion, reduce impingement stress, and build strength where you actually need it.

How to do it:
• Stand sideways to the cable at Bottom
• Keep your arm in 90/90
• Rotate the forearm back without letting the elbow drop
• Smooth, controlled motion — no flaring or twisting

HEP Dosage:
2–3 sets • 10–12 reps • slow tempo • 3–4x/week

Great for: overhead athletes, lifters, postural control, scapular stability, anyone managing shoulder fatigue.

12/15/2025

Feeling stiff in your back, hips, or ankles? Mobility restrictions in these areas change the way you move, load your joints, and stabilize during workouts or daily tasks. The good news—consistent mobility work improves movement efficiency, posture, and overall comfort.

I just posted a quick 3-minute routine that walks you through simple drills to open things up:

• Thoracic spine — supports better rotation, extension, and overhead motion
• Hips — improves flexion, rotation, and extension for squats, lunges, and walking
• Ankles — boosts stability and helps you absorb force more efficiently

The routine fits athletes, active individuals, and anyone who sits for long stretches. It’s short, effective, and easy to repeat daily.

Move with control, keep your core engaged, and focus on smooth, quality reps.
Your body responds well to consistency.

🎥 Watch the full video here:https://youtu.be/VNDi0kRrADM

If it helps you, feel free to like and subscribe for more quick mobility sessions.
⚠️ For education only. Check with a healthcare provider before starting any new exercise routine, and stop if something doesn’t feel right.

Feeling stiff in your back, hips, or ankles? Tightness in these areas can limit your workouts, posture, and everyday movements—but it doesn’t have to!In this...

12/11/2025

Most people still reach for an ice pack when something hurts… but what if I told you the creator of the RICE method doesn’t even recommend icing anymore?

Dr. Gabe Mirkin — the same doctor who introduced RICE — publicly retracted his stance after research showed icing can slow the body’s natural recovery response.
So if you’re still using ice as your go-to, you might actually be delaying your healing.
I just dropped a new video breaking everything down in a simple, evidence-based way.

In the video, I cover:
✅ Why icing doesn’t work the way you think
✅ How the RICE method was debunked by its own creator
✅ What actually speeds up recovery and tissue repair
✅ Why muscle activation beats “rest and ice” every time
✅ Strategies that help you return to performance faster

If you train, lift, run, play sports, or deal with nagging pain — you need to watch this. It may completely change the way you recover.

🎥 Watch the full video here:

👉https://youtu.be/0rVMmPCQyIs

And if you learn something new, hit the Subscribe button — it helps the channel grow, and it lets me keep creating content that actually helps people move better, recover faster, and perform at a higher level.

🔗 The Pannell Project – Peak Performance. Rapid Recovery.
Serving Pontotoc, Tupelo, & Houston
📲 Follow:

Did you know that Dr. Gabe Mirkin, the creator of the RICE (Rest, Ice, Compression, Elevation) method, has retracted his stance on icing injuries? If you’re ...

12/10/2025

Most people crank out regular pushups… but the decline pushup is the upper-body cheat code that levels up shoulder stability, upper-chest strength, and core control fast.

When you elevate your feet, you shift the load toward your upper pecs and anterior deltoid. Research shows that increasing the angle boosts muscle activation in the clavicular head of the pec while demanding more stiffness through the trunk. Athletes love it because it builds power and control without stressing the shoulder joint the way heavy overhead work can.

Here’s what I look for:
✔️ Ribs stay down
✔️ Head stays in line
✔️ Elbows track at ~45°
✔️ Core stays locked like a plank
✔️ No sagging low back

If one of those breaks… that’s your weak link.
And that’s the part I help you fix.

If you want a custom strength plan that improves mobility, fixes compensations, and gets you stronger without guessing, send me a message with “DECLINE” and I’ll reach out.

🔗 My Go-To Training Tools
Crossover Symmetry Bands: https://crossoversymmetry.com/?ref=Thepannellproject
SAGA BFR Bands: https://saga.fitness/THEPANNELLPROJECT

📲 Connect with Me
Instagram:
TikTok:
Email: thepannellproject@gmail.com

⚠️ Disclaimer
I am a licensed Occupational Therapist and Certified Hand Therapist. These videos are for educational purposes only and are not a substitute for personalized medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before beginning any new exercise program, especially if you experience pain or have an existing condition.
Trusted Partners

💪 FB: 300 Fitness Gym | IG: 300 Fitness Gym – 300 Fitness Gym in Pontotoc
🏋️ FB: Houston Fitness | IG: – Houston Fitness in Houston
🔥 FB: Eddie Neal | IG: – Eddie Neal, Personal Trainer & Fitness Instructor
⚡ FB: | IG: – Tupelo Premier Fitness

12/07/2025

🌟 Client Success Story 🌟

“Before I started therapy, I felt pain in my knee just driving, and I was afraid to even try a single-leg squat. For years, I couldn’t go six months without hurting my knee—it was exhausting. After therapy, I can now do a single-leg squat, recover some of my athleticism, and most importantly… no pain! I would recommend this approach to anyone. Four weeks of therapy vs. a possible lifetime of pain—it was definitely worth it!”

💪 Ready to move pain-free and get back to the activities you love? Let’s make it happen!

12/04/2025

🔥 Struggling with foot pain or worried about plantar fasciitis? You’re not alone—and you don’t have to suffer in silence!

In my latest video, I break down the key risk factors for plantar fasciitis AND show simple, effective exercises that can reduce pain and improve your foot health. Whether you’re an athlete, on your feet all day, or just want to prevent future foot problems, this video is for you.

Imagine walking, running, or playing sports without that nagging heel pain—that’s exactly what we’ll work toward! 👣

Watch now and start your journey to pain-free feet: https://youtu.be/nR4W3u2_EXs

💥 Don’t forget to subscribe to my YouTube channel for more actionable tips and follow me for daily updates:

📸 Instagram:
🎥 TikTok:

Your feet deserve the best care—let’s get you moving pain-free!

Disclaimer: This content is educational and not a substitute for professional medical advice. Always consult a healthcare provider for any pain or injury.

Are you struggling with foot pain or wondering if you're at risk for plantar fasciitis? In this video, we’ll explore the key factors that increase your risk ...

12/04/2025

Build Muscle Faster With BFR Training 💪

I’m using the SAGA BFR bands today to break down how you can build muscle quicker without loading the joints heavy. Research shows BFR boosts muscle protein synthesis, increases growth hormone response, and activates fast-twitch fibers—even when you lift as light as 20–30% of your 1RM.

That means you get real hypertrophy and strength gains while keeping joint stress low. Great for athletes, lifters with aches, or anyone trying to level up without grinding through heavy sets.

If you want more performance-based recovery, strength basics, and athlete tips, check out my partners below 👇

Trusted Partners
💪 FB: | IG: – 300 Fitness Gym in Pontotoc
🏋️ FB: | IG: – Houston Fitness in Houston
🔥 FB: .Nealhms | IG: – Eddie Neal, Personal Trainer (Pontotoc + Houston)
⚡ FB: | IG: – Premier Fitness in Tupelo

My Go-To Training Tools
Crossover Symmetry Bands: https://crossoversymmetry.com/?ref=Thepannellproject
SAGA BFR Bands: https://saga.fitness/THEPANNELLPROJECT

📲 Connect with me:
IG:
TikTok:
Email: thepannellproject@gmail.com

⚠️ Disclaimer:
I am a licensed Occupational Therapist and Certified Hand Therapist. These videos are for educational purposes only and are not a substitute for personalized medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before starting a new exercise program, especially if you experience pain or have an existing condition.

12/01/2025

You ever hit that point where your body feels tired before your mind does?
Where you want to train hard… but every rep reminds you that something doesn’t feel right anymore?

The tight shoulder. The stiff lower back. The knee that used to bounce back overnight but now hangs onto soreness for days.

I’ve been seeing so many people push through pain because they’re scared to stop.
Scared to lose progress.

Scared to fall behind.

But here’s the truth — you don’t have to choose between chasing your goals and taking care of your body. You can do both. You can build strength, reduce pain, and move with confidence again. You just need the right plan, the right eyes on your movement, and the right approach for your body.

If you’re tired of guessing…
If you’re tired of hurting…
If you’re tired of feeling like your potential is right in front of you but you can’t reach it…

I’m opening a few more spots for clients who are ready to make a real change — not just in how they look, but in how their body feels every day.

Send me a message if you want to:
✨ Feel strong again
✨ Move without fear
✨ Train without constant flare-ups
✨ Finally break out of the cycle of pain → rest → repeat
✨ Get a plan that actually fits your body and your goals

You don’t have to push through this alone.

You just need someone who understands how the body works — and how to get yours performing again.

📲 DM me “READY” and I’ll send you details.

11/27/2025

'❄️ Thinking about trying cold showers? Before you jump in, watch this!
In my new video, I break down the real pros and cons of cold showers — what the research says, what I’ve experienced myself, and whether this trend actually lives up to the hype.

💡 Learn how cold exposure affects recovery, energy, and overall wellness — and when it might do more harm than good.

🎥 Watch here: https://youtu.be/FOY-wXM0oRI

If you’re serious about health, fitness, and understanding how the body works, you’ll want to catch this one.


👉 Go check out my other videos while you’re there — there’s plenty more coming your way!

Thinking about trying cold showers? In this video, we dive into the surprising benefits and potential downsides of cold showers. I'll share research-backed i...

11/27/2025

📣 Schedule Update for Pannell Performance Group

We’re taking a short break this week to spend time with family and enjoy the Thanksgiving holiday. The gym will be closed Thursday through Sunday.
Training picks back up on Monday.

Enjoy the food, the rest, and the time with your people — you’ve earned it.
Have a great Thanksgiving! 🦃💪

— Pannell Performance Group

11/26/2025

🖐️ Tight wrists? Try this full mobility stretch combo!

If your wrists feel stiff, weak, or achy — these stretches are for you.
We’re hitting extension, flexion, and rotation (pronation/supination) to help restore your wrist’s full range of motion and balance the muscles that control grip and hand function.
👉 Perfect for anyone who types, lifts, climbs, or does repetitive hand work.
Take it slow, breathe through the stretch, and move with control — your wrists will thank you!

Disclaimer:
This content is for general education and does not replace individual medical assessment or treatment. If you have persistent pain or injury, please consult a licensed medical professional.