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Dan Go

@CoachDanGo

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

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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.

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More from @CoachDanGo

Dan Go

@CoachDanGo

Nov 30

I just turned 46.

If you're in your 40s, do this:

1. Stop putting your health on the back burner. This is your make-or-break decade for getting in shape. Take your health seriously now, or life will start to get worse.

2. Make lifting weights a non-negotiable. This will improve your quality of life for ages to come.

3. You are what you eat. Food is fuel and has a direct impact on mood and performance. The older you get, the tighter your diet has to be.

4. Do cardio for a longer life. Having a strong base of cardio increases life expectancy. Also, life is easier when you have healthy lungs.

Read 23 tweets

Dan Go

@CoachDanGo

Nov 29

The #1 muscle that predicts how sharp your brain stays as you age is not your chest or your arms.

It’s your legs.

Here’s why skipping leg day might be shrinking your brain:

A 10-year study of 300-plus female twins with an average age of 55 found something crazy.

Those with stronger legs at baseline had better memory and thinking skills a decade later, while brain scans showed they had more gray matter volume.

Stronger legs = Healthier brains

The craziest part is that this held true even for identical twins.

Same genetics, same upbringing, same environment, the twin with more leg power kept more brain power.

That means it wasn't luck, it was muscle strength driving brain health.

Read 7 tweets

Dan Go

@CoachDanGo

Nov 25

20 reasons why walking is the most underrated exercise on the planet:

1. It burns fat. Walking uses fat as a primary fuel source. You don't need to do hours of cardio to lose fat. You need to move more.

2. It lowers visceral fat. Daily walking has been shown to reduce harmful belly fat that wraps around your organs, even without making any changes to diet.

3. It makes you more insulin sensitive. A 15-min walk after meals can slash blood sugar spikes by 30%.

4. It boosts your NEAT. This stands for non-exercise activity thermogenesis, which is more important to your health than the exercise you get at the gym.

5. It regulates appetite. Just 20 minutes of walking can suppress the “hunger hormone” ghrelin, helping you eat less.

Read 11 tweets

Dan Go

@CoachDanGo

Nov 22

Visceral fat is the hidden fat that wraps around your organs.

It’s the most dangerous kind and has been linked to heart disease, diabetes, cancer, and even brain shrinkage.

Here are 6 science-backed ways to burn it off (without starving yourself):

Why visceral fat?

Unlike fat you can pinch, visceral fat is inflammatory.

It surrounds your liver, pancreas & intestines and releases cytokines that trigger chronic inflammation.

Also, it prevents blood flow from going to the brain, literally making you dumber.

How to track your visceral fat?

The best way to do this is through a CT scan or a DEXA scan.

The simplest way is to use a waist-to-height measurement:

If it is 0.9 or higher then chances are you are carrying around too much visceral fat.

Here are 6 science-backed ways to remove it from your body ↓

Read 10 tweets

Dan Go

@CoachDanGo

Nov 15

I'm about to turn 46.

Here are 33 micro-habits that have quietly changed my life:

1. Drinking water before coffee. When we wake up, we naturally produce cortisol. We are also dehydrated. We don't need to mainline caffeine. We need water.

2. Brushing + flossing my teeth in the shower. I have trouble with flossing, so combining both makes it more likely to happen.

3. Wearing blue light blockers at night. This helps me block blue light, which in turn improves the quality of my sleep.

4. Walking using an under-the-desk treadmill. This helps me get my steps in while I'm in meetings or doing work.

5. Before I leave my desk for the day, I raise my table and put the treadmill underneath. This forces me to take steps in the morning.

Read 20 tweets

Dan Go

@CoachDanGo

Nov 11

If you want to lose 20+ pounds of fat while adding muscle by the end of this year, copy this:

This is the exact protocol we use to help our client Jay:

- Lose over 30 pounds of fat
- Gained 3 pounds of lean mass
- Reduced his visceral fat by 75%

All in just 90 days. If he can do it, you can too.

1. Stop drinking alcohol

Every drink slows recovery, disrupts sleep, dehydrates you, and blunts muscle growth.

It also spikes empty calories that stall fat loss while increasing your chances of gaining visceral fat.

Alcohol makes everything harder. Best to get rid of it.

Read 10 tweets

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