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

Feb 6

If you need to get your shit together in 2026, read this:

1. Stop being easily offended. If you’re easily offended you’re easily manipulated.

2. Get your body lean and healthy. Getting in shape is the lead domino that makes your entire life better.

3. Treat food as fuel for the brain and body. Put garbage in and you get garbage back. Put high quality foods in and you’ll improve your energy and mental health.

4. Sleep is your waste removal system. Prioritize it like your life depended on it.

Read 14 tweets

Dan Go

@CoachDanGo

Feb 1

Surprising numbers to track to see how long you'll live:

1. Body fat %
2. Bone density
3. Grip strength
4. 1 mile run time
5. Daily fiber intake
6. Resting heart rate

Here’s why 👇

1. Body Fat

Excess body fat, especially visceral fat, drives insulin resistance, inflammation, and chronic diseases.

Lower, healthy body fat means better hormones, better energy, and a longer healthspan.

Use the chart below to determine a healthy percentage %

2. Bone density

Low bone density increases fracture risk, loss of independence, and mortality.

You don’t “feel” bone loss until it’s too late. Strength training protects it early.

Strong bones are your insurance against aging.

Use a DEXA scan to track your score here:

Read 9 tweets

Dan Go

@CoachDanGo

Jan 31

After 20+ years of health coaching, here is every fat loss tip I could come up with:

1. Take 5 grams of creatine for the muscles. Take 10-15 grams of creatine for the brain.

2. To build muscle lift weights 3x a week, hitting each muscle at least 2x. Every session, add more reps or weight. Aim for an FFMI of 18.5-22 (men) or 15.5-18.5 (women)

3. To lose weight, eat at a calorie deficit of 500 or slightly higher depending on how much you have to lose.

4. Focus on 2 numbers: Calories and protein. For protein aim 30-60 grams a meal and a total of .7 to 1 gram per lbs of bodyweight.

5. Eat 3 nutrient-dense meals according to your circadian rhythms. No snacking. This improves energy and automates hunger.

Read 14 tweets

Dan Go

@CoachDanGo

Jan 28

Things I've learned becoming a dad at 40 years old:

1. Your health becomes the most important thing in your life. If you want a chance to see your kids grow up you need to take care of your body.

2. Lifting weights becomes a non-negotiable. This will be the difference between independence and the nursing home.

3. You can be 40 years old and feel like in your 20s if you do the right things for your body.

4. You never know how important good health is until you lose it.

5. Having children will light a fire under your ass and increase your capacity to earn.

6. Kids make you feel younger. The ability to see things through your child's eyes and how they embrace curiosity is a great way to ignite your desire to learn new things.

Read 12 tweets

Dan Go

@CoachDanGo

Jan 24

7 foods to avoid if you want to eliminate visceral fat permanently:

1) Alcohol
2) Fried Foods
3) Sugary foods
4) Refined carbohydrates
5) Processed meats
6) Fast foods
7) Sugary sodas

Here's why 👇🏼

1. Alcohol

Alcohol isn’t just empty calories, it's a metabolic roadblock.

When you drink, your body stops burning fat to clear the alcohol first. It also spikes cortisol, which contributes to belly fat storage.

Alcohol is the first to go if you want to eliminate visceral fat.

2. Fried Foods

When food is fried, oil gets absorbed into it, tripling the calories.

High-heat frying also creates trans fats and acrylamides both directly linked to inflammation and visceral fat gain.

Swap frying for baking, air-frying, or sautéing.

Read 11 tweets

Dan Go

@CoachDanGo

Jan 22

5 hidden signs you might live to 90 or older (87% of people will fail at number 3):

1. Walking speed

This is a sign of function and cardio.

A pace over 1 m/s (2.2 mph) predicts longer life. A stride of over 2.7 mph shows mortality risk drops dramatically. Fast walkers age slower.

2. Resting heart rate

A low RHR means your heart is efficient and your stress response is balanced.

Under 70 bpm is solid. Under 60 bpm is elite longevity territory.

If you’re above 80–90 bpm at rest, it's a sign that you need to build your aerobic engine.

3. Sit-and-rise test

Sitting on the floor and stand back up without using your hands is a display of strength, balance, mobility, coordination, and independence as you age.

By age 85, roughly 2/3's of all injury‑related deaths are due to falls.

Only 1 in 8 adults can do this.

Read 6 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!