Pannell Performance (@pannellperformance)

Single-leg stance test → banded eversion hold → retest. Steadier? Keep it. No change? Check ankle mobility. #anklestability #anklesprain #balance #footstrength #tupelo

Back tight during lifts? Pallof press: exhale, press straight out, ribs down, don’t rotate. 2×6–12/side. #pallofpress #coreworkout #antirotation #lifting #tupelo

Back arching on core work? Heel taps → add arm reach → full dead bug. Back flat or go back a level. 2–3×6–12/side. #deadbug #coreworkout #corestrength #backpain #tupelo

Neck tight? Rows + carries, 3 rounds. Ribs down, elbows back, no shrug. Walk tall, shoulders heavy. #neckpain #tighttraps #posture #strengthtraining #tupelo

Pinch overhead? Rate it 0–10, exhale ribs down, 6 wall slides, retest. Save this 👇 Scapular control, not more force. #shoulderpain #shoulderrehab #overheadmobility #physicaltherapy #tupelo

Turn left and right. Tight? Ribs down, thoracic extension, wall slides, then retest. Did it help? Tell me below. #neckpain #deskposture #mobility #posture #thoracicspine #worklifehealth

Your dumbbell flys aren't hitting your chest — here's why Test → Fix → Retest 🎯 Stop turning your fly into a press. One cue changes everything. Follow for more form fixes. Educational only. Stop if symptoms worsen. Not medical advice. #PannellPerformance #TrainWithPannell #TupeloFitness…

Arch collapsing in your squat? Knees caving in? 👀 Try the tripod foot fix — big toe, heel, small toe pressure → shift big toe to small toe → progress to single leg. 3–4 sets of 10–15. Harder progression (plantar fascia pain) linked below. #archcollapse #tripodfoot #flatfeet #footpain…

Shoulder Pain When Reaching Overhead? Try This Quick Test & Retest Do you have pain, pinching, or stiffness when lifting your arm overhead? Start by testing your shoulder flexion: ✅ Raise both arms overhead ✅ Note any pain, tightness, restriction, or asymmetry Next, perform 10-15 controlled wall…

If your shoulder pinches when you reach overhead, your shoulder blade might not be rotating right. Try this. Square up to a wall, push your shoulder blades into it, then slide your arms up while letting the shoulder blade rotate around. Slide back down slow and reset. Keep pushing into the wall…

Stretching a cranky groin usually feels good for 20 minutes and changes nothing. Adductors respond to load — especially slow, lengthening load. Test → adductor squeeze, 0–10. Fix → adductor machine: 1–2 sec squeeze in, 4–5 sec slow out, 3 × 6–8. Retest → same squeeze. Equal or stronger, pain no…

Tight hip flexors? Don’t just arch your back through the couch stretch. Try this: Back knee near the couch or wall Foot up behind you Squeeze the back-leg glute Tuck your pelvis under Keep ribs down Shift forward slightly You should feel it in the front of the hip, not your low back. Test your…

Feel lat pulldowns in your neck instead of your back? Try this: ✅ Ribs down ✅ Chest tall ✅ Elbows to your sides ✅ Pull to upper chest ✅ Control the way up Don’t pull behind the neck. Don’t shrug every rep. Don’t turn it into a row. Save this for back day. #LatPulldown #BackTraining…

Front hip pinch when you lunge? Try this band hip distraction drill before squats, lunges, or lower-body training. Band high on the front hip → pull out to the side → slow lunge rocks. 10–15 controlled reps. Should feel like relief, not sharp pain. #hipmobility #hippain #lunge #squatmobility…

Median nerve sliders/gliders and tensioners are not the same. Sliders = gentle nerve flossing. Tensioners = more nerve stretch. If symptoms are irritable — numbness, tingling, burning, or easy flare-ups — start with sliders/gliders first. More stretch is not always better. #MedianNerve…

Tight hips? Don’t just stretch them. Build hip flexor strength with this long-sitting leg lift progression. Start assisted → progress to controlled leg lifts → keep posture tall. Comment HIP for the progression. #hipmobility #hipflexors #leglifts #mobilitytraining #strengthtraining #TupeloMS

One band. 3 static stretches. Hamstrings + quads in 5 minutes. 30–60 sec each • 1–2 rounds/side • breathe slow Comment BAND for the flow. #mobility #flexibility #hamstringstretch #quadstretch #couchstretch #recovery #warmup #injuryprevention #strengthtraining #PannellPerformanceGroup

Dumbbell bench press

Dead quad? Do this: towel under knee → press down → hold 5 sec. 10 reps × 2–3 rounds. Comment QUAD for the checklist. #kneehealth #quadactivation #vmocues #kneepainrelief #rehabexercise #injuryprevention #strengthtraining #mobilityandstrength #PannellPerformanceGroup #TupeloMS #TupeloFitness…

Hamstring curls that don’t cramp: Hips heavy. Ribs down. Slow reps. Comment HAMSTRING for the 2‑week plan. #hamstrings #injuryprevention #strengthtraining #kneepain #lowbackpain #athletetraining #tupeloms #northmississippi #PannellPerformanceGroup

Knee pain when you squat? It might not be your knee. Try these 2 fixes first: 1) 90/90 hip switches (IR/ER) 2) Knee-over-toes ankle rocks (heel down) Save this for leg day. Comment KNEE if you want the next test. #kneepain #squatform #hipmobility #anklemobility #painfreelifting #tupeloms…

Joint pain after 50 isn’t “age.” It’s habits + lost capacity. Strength + mobility + balance. Consistency > intensity. Full episode link in bio / comment LONGEVITY. #JointHealth #HealthyAging #Longevity #StrengthTraining #Mobility #BalanceTraining #Posture #Biomechanics #PainFreeMovement…

Wall reach + breath control = fastest way to clean up rib flare + shrugging. Do this 30–60 sec/day for 2 weeks. Comment REACH if you want the full plan.

Single-leg glute bridge (no talking) — do this, not your low back. Ribs down. Heel close. Drive through heel. Hips level. Pause at the top. Control down. Comment “GLUTES” for the progression. Disclaimer: Educational only, not medical advice. Stop if pain, numbness/tingling, or worsening weakness…

Low back “SI” pinch? Lacrosse ball (upper glute/hip) + knees side-to-side x 6–10. Re-test squat. Comment SI for the checklist. #lowbackpain #hipmobility #sijoint #glutemobility #mobilitytraining

Fix your squat fast: Elbows tucked. Knees over toes. Feet glued down. Stay stacked. Drive through heels. Comment SQUAT for the checklist. #strengthtraining #glutetraining #hamstring #hiphinge #injuryprevention #personaltraining #sportsperformance #mobilityandstrength #PannellPerformanceGroup…

Side plank make your back light up? Try short-lever + hip abduction: ribs down, hips forward, lift top knee without twisting. 2–3 rounds/side. #pannellperformance #sideplank #coretraining #glutemed #hipstability

Single-leg RDL fix in 30 seconds: Hips back. Heel long. Hips square. Ribs stacked. Comment RDL for the checklist. #singlelegrdl #rdl #glutetraining #hamstring #hiphinge #injuryprevention #personaltraining #sportsperformance #mobilityandstrength #PannellPerformanceGroup #PannellPerformance…

Most people do this WRONG ❌ Fix your balance + build real strength with this one tweak #fitness #rehab #strength #balance #rdl

Most people do step-ups wrong. Try adding controlled rotation to train hip stability, balance, and athletic movement patterns. #strengthtraining #movementtraining #athletetraining #injuryprevention