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

@FitFounder

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 @FitFounder

Dan Go

@FitFounder

Feb 23

I just did a body fat scan and my visceral fat was almost non-existent.

Visceral fat is a silent killer and the most dangerous types of fat on the body.

Here's what I did to get my visceral fat to near zero:

How much is too much visceral fat? There are a few ways to measure it:

1. For body fat percentage: Visceral fat should be about 10% of your total body fat3.

2. Using waist circumference as an indicator:

For women: Less than 35 inches (88.9 cm).
For men: Less than 40 inches (101.6 cm).

3. Using waist-to-hip ratio:

For women: Less than 0.855.
For men: Less than 0.905.

Using DEXA scan:

Visceral fat levels should be under 13 on a scale of 1 to 591.

Here's what I did to get my visceral fat down to almost zero:

1. Eating a nutrient dense diet with an emphasis on veggies and meat

My diet consists of moderate carb intake in the morning and afternoon and minimal carb intake at night.

I have breakfast 1-2 hours after waking and eat a high-protein, fiber-rich meal that satisfies me for the day.

Read 10 tweets

Dan Go

@FitFounder

Feb 22

I'm 45.

As I age, I become more at risk for the 4 horsemen of disease:

Heart disease, cancer, diabetes & Alzheimers.

Here are 6 health tests I'm taking now that might save my life:

#1 - Coronary Calcium Scan

Heart disease is the leading cause of death for men and women, resulting in the death of 1 in 5 people.

A coronary calcium scan helps assess the risk of coronary artery disease (CAD) & future cardiovascular events.

#2 - MRI Cancer Screening

Cancer results in 1 in 6 deaths globally & one of the largest health problems in the world.

Regular screenings can help identify cancer before symptoms appear, increasing the likelihood of successful treatment and potentially saving lives.

Read 10 tweets

Dan Go

@FitFounder

Feb 18

I’ve been a health coach for 20+ years now, and here are 10 secret traits I’ve noticed amongst people who have successfully lost the weight and kept it off. It gets better as you slide.

1. Working out is a basic form of hygiene.

I've seen this in every successful body transformation where people look at exercise as a basic form of hygiene. Like brushing their teeth they feel dirty if this miss a session.

2. When it comes to food they practice some form of cognitive restraint:

Some people count calories. Others follow a diet (keto, carnivore, plant based etc..). They have some form of restraint when it comes to the foods that go into their mouths and this is a part of their every day life.

Read 14 tweets

Dan Go

@FitFounder

Feb 11

Creatine is one of the safest most effective supplements on the planet.

But most people aren't taking it because they think it's a steroid or are afraid of potential side effects.

Here's a guide on Creatine and how to take it (bookmark this):

1/ What is Creatine?

Creatine is a natural substance found in your muscles and brain.

It’s made of amino acids and acts as a quick energy booster for your workouts while also having a positive impact on your brain.

2/ Is Creatine Safe?

Yes, creatine is one of the most studied and safest supplements out there.

At a normal dosage of 3-5g/day it's been shown to not harm kidneys or liver or cause baldness

If you're healthy, you can take it with confidence.

Read 15 tweets

Dan Go

@FitFounder

Feb 8

27 microhabits that will change your life:

1. Follow the One Minute Rule: If something takes one minute (responding to a text, hanging a jacket etc..) or less to complete do it immediately.

2. Drink water before coffee in the morning to hydrate & increase energy.

3. Park backwards into a spot so you can leave quicker and more safely.

4. Do walking meetings to stimulate the brain and get steps in.

5. Eat protein with every single meal to increase satiety and build muscle.

6. Make a rule to keep phones away from the dinner table to be more mindful about your food.

7. Brush your teeth with your off hand to stimulate brain activity & create new neural connections.

Read 14 tweets

Dan Go

@FitFounder

Feb 4

A healthy V02 max is the key to living a long life.

One of the best ways to increase V02 max is a method called The Norwegian Protocol.

Here's what it is and how to use it:

VO₂ max is the maximum amount of oxygen your body can absorb & use during exercise.

It's a measure of your aerobic fitness levels.

It's also one of the most important biomarkers for longevity.

Having a high VO₂ max is correlated with living a longer life.

The Norwegian 4x4 protocol is a form of HIIT training & one of the gold standard training methods for increasing VO₂ max.

The key is to do a lot of easy miles & few hard ones to maximize your stimulus to various types of cardiovascular adaptations.

Here's how you do it 👇🏼

Read 10 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 @FitFounder

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!