Post

How to get URL link on X (Twitter) App

On the Twitter thread, click on or icon on the bottom
Click again on or Share Via icon
Click on Copy Link to Tweet
Paste it above and click "Unroll Thread"!
More info at Twitter Help

Dan Go

@CoachDanGo

May 30, 2023 • 11 tweets • 4 min read • Read on X

Scrolly

This 3 minute neck drill will change your life:

The neck is one of the most important parts of your body.

It moves & protects your head while improving overall mobility but it gets stiff after sitting for long periods of time.

This mobility sequence is only 3 minutes.

Do this consistently & it can change your life:

Looking left & right

Push the shoulder blades back then rotate the neck from side to side.

Try to turn your neck until it feels uncomfortable in a stretching type of way.

Do not turn the head so far that the neck snaps or hurts.

Do this for 15 seconds.

Looking up and down

Place two hands on the chest to focus on your neck.

Then, lift your head up to isolate the muscles & ligaments in the neck.

Next, look down.

Do this for 15 seconds.

Lateral neck stretches

Keep your hands on the chest to isolate the neck, then tilt your head by reaching your ear up.

Return the neck to a neutral position & do the same thing on the other side.

Do this for 15 seconds.

Cell phone stretch

Start by sucking in the chin back to make a double chin.

Then move the neck forward again.

Keep doing this motion to increase the forward & backward mobility of the neck.

Do this for 15 seconds.

Janet Jacksons

Start by keeping the eyes looking straight then slide the neck from side to side while keeping your head level.

Use a mirror to see how far you can slide the neck from side to side with the head level.

Do this for 15 seconds.

3 minute healthy neck mobility flow

1) Looking left & right
2) Looking up & down
3) Lateral neck stretch
4) Cell phone stretch
5) Janet jackson

While doing these keep your tongue at the roof of the mouth for proper posture.

@FitFounder

One of the most under looked parts of your body that doesn't get enough attention is your neck.

Use these stretches to keep it healthy & pain free.

If you liked this follow me @FitFounder

RT the tweet below to share this thread with your friends:

https://twitter.com/fitfounder/status/1663531531107815424

Ps. If you liked this thread you'll like my newsletter.

Every week I give tips on how optimize your health and body.

Join 93,000+ subscribers here:

danfounder.com/high-performan…

Here's another stretch that might help:

The Neck Car (controlled articular rotation)

Stand with a tall spine. Rotate the sides of your neck using the instructions in the video.

Start with 3 reps per side.

Your neck & posture will thank you for doing this.

• • •

Missing some Tweet in this thread? You can try to force a refresh

This Thread may be Removed Anytime!

Twitter may remove this content at anytime! Save it as PDF for later use!

More from @CoachDanGo

Dan Go

@CoachDanGo

Jan 6

Most people think aging means getting weaker, slower, and less capable.

That’s a lie.

After coaching 1000s of high performers, I’ve seen a few exercises that don’t just slow aging. They reverse it.

Here are 7 science-backed exercises that reverse aging:

1. Fast Walking

In longevity studies, walking speed is one of the strongest predictors of lifespan.

Every 0.1 m/s increase in walking pace lowers mortality risk by 4%.

Try the Japanese method: 3 minutes fast, 3 minutes easy, for 30 minutes.

Do it daily. Your heart, brain, and metabolism will thank you.

2. High-Intensity Interval Training (HIIT): The Mitochondrial Reset

HIIT rebuilds your mitochondria.

Just 4 weeks of HIIT can reverse biological age by 3 to 4 years and boost VO₂ max by 20%.

The good news? You only need to do it 1–2 times a week to turn the clock back.

Read 9 tweets

Dan Go

@CoachDanGo

Jan 4

If you want to get your shit together in 2026, do this:

1. Prioritize your health. Being fit, high energy, and confident will have a positive meta effect on every single area of your life.

2. Make a list of all distractions in your life. Systematically remove one at a time. Track your progress. No excuses.

3. Apply the theory of constraints to your life. Find the worst habit that holds you back. Subordinate everything to fix it.

4. Focus on systems over goals. Every goal needs a system to achieve it. Not getting results? Don't change the goal. Change the system.

Read 12 tweets

Dan Go

@CoachDanGo

Jan 3

If you want to lose up to 15 pounds in one month, copy this:

1. Do a protein-sparing modified fast.

This is a very low-calorie diet that's high in protein, very low in carbs, and fat. Its aim is rapid weight loss while preserving muscle.

It's typically used short-term and can help you lose a ton of weight at the beginning of a cut.

2. Do 3 days of strength training with 1 day of rest between sessions

Hit each muscle group 2x a week using these movements:

- Squat
- Bench
- Deadlift
- Horizontal row
- Vertical row
- Vertical press
- Lunge
- Carries

Add more weight or reps (or both) each gym session.

Read 10 tweets

Dan Go

@CoachDanGo

Jan 1

If you want a daily routine that will help you lose 20-30 pounds in 90 days on autopilot, copy this:

Morning: Hydration and Priming

Before coffee, drink water with electrolytes with 5g creatine.

Delay caffeine 60–90 minutes to avoid energy crashes.

Add meditation for 5-10 minutes to help reduce future cravings.

Hydrated, calm, focused. That’s how you start strong.

First Meal (1–2 hours after waking): Protein + Fiber + Fat

Level 1: Protein shake + fruit.
Level 2: Greek yogurt + protein powder + berries + chia seeds.
Level 3: Eggs + egg whites + sourdough + veggies.

Each option keeps hunger low, energy high, and fat loss steady.

Read 11 tweets

Dan Go

@CoachDanGo

Dec 31, 2025

Over the past 5 years, I've grow my audience to 3.5M, reduced my biological age, and 8x'ed revenue.

A big reason is a science based goal setting system I call the Personal Upgrade OS.

Use this framework before the year starts to turn your goals into reality:

Research on goal-setting shows:

· Process goals drive the biggest results.
· Performance goals help.
· Outcome goals alone barely move the needle.

Outcomes set your destination, process is your directions, and performance is your dashboard.

Step 1: Review your year

List your biggest wins and losses.

For wins: why did they work?
For losses: what was the lesson?

What moved you forward?
What quietly held you back?

Then audit your habits your habits and behaviors.

This reveals progress and gaps you need to fill.

Read 10 tweets

Dan Go

@CoachDanGo

Dec 29, 2025

Over the past 12 months, I made some of the biggest health breakthroughs of my life at 46.

Bloodwork pristine. Biological age 10 years younger. Lifting heavier than my 20s. Sprinting again. Even my vision improved.

I did it all without TRT, peptides or GLP-1s.

Here are the 10 health lessons from 2025 that actually changed my life:

Lesson 1: Two sets per exercise is enough

I ran a protocol I call the 2S Method:
- 2 sets/exercise
- 3 min rest
- 1 rep shy of failure
- Each muscle hit 2x/week

I found less volume meant more intensity.

I added lean mass, joints felt better and I spent less time in the gym.

Lesson 2: Red light therapy improved my vision & appetite

I started RLT for eye fatigue. After 2 weeks, reading small text at night was easier.

An expected bonus I saw was a quieter appetite and early data points to red light having a positive effect on leptin & Ghrelin.

It's still early but the returns are good enough to keep doing it.

Read 11 tweets

Support us! We are indie developers!

This site is made by just two indie developers on a laptop doing marketing, support and development! Read more about the story.

Become a Premium Member ($3/month or $30/year) and get exclusive features!

Become Premium

Don't want to be a Premium member but still want to support us?

Make a small donation by buying us coffee ($5) or help with server cost ($10)

Donate via Paypal

Or Donate anonymously using crypto!

Ethereum

0xfe58350B80634f60Fa6Dc149a72b4DFbc17D341E copy

Bitcoin

3ATGMxNzCUFzxpMCHL5sWSt4DVtS8UqXpi copy

Thank you for your support!

Share this page!

Enter URL or ID to Unroll

Dan Go

Try unrolling a thread yourself!

More from @CoachDanGo

Dan Go

Dan Go

Dan Go

Dan Go

Dan Go

Dan Go

Did Thread Reader help you today?

Don't want to be a Premium member but still want to support us?

Send Email!