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Dan Go

@FitFounder

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.

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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 @FitFounder

Dan Go

@FitFounder

Jul 1

This is Vincent Dransfield.

He's 110 years old, still drives a car, walks up stairs, and has less health issues than his grandchildren.

He also doesn't workout, eats burgers, and drinks alcohol on occasion.

Here are his secrets to longevity:

Vincent is considered to be a supercentenarian, which is a human who is 110 years or older.

Only 1 out of every 1000 centenarians are supercentenarians.

Only 10% of them are men.

What makes Vincent special is that he's still living independently.

Lesson #1 - It's not just about quantity. It's about quality.

Vincent still has a fit mind & body

He can still drive his car & walk up & down stairs without help.

Aside from achy knees & other minor issues, he's lived a long life while being both mentally & physically healthy.

Read 11 tweets

Dan Go

@FitFounder

Jun 28

5 exercises that should be mandatory for people who sit at desks:

Dangers of sitting for too long

· Heart disease
· Low back pain
· Type 2 diabetes
· Neck & shoulder pain
· Having a croissant-like posture

And increased risk of all-cause mortality.

These 5 exercises should be mandatory for people who sit at desks 👇

1. The World's Greatest Stretch

This move does 3 things at once:

The 1st move mobilizes your hips & glutes.

The 2nd move activates your T-spine.

The final move mobilizes your hamstrings & calves.

This is literally the best bang-for-buck exercise on the planet.

Read 10 tweets

Dan Go

@FitFounder

Jun 24

Harsh truths I know at 45 I wish I knew at 25:

1. You spend life with one person, which is you. If you don't like yourself, you will have an issue.

2. Growth is painful. Staying in the same spot as last year is even more painful.

3. You can't help someone who doesn't want to be helped.

4. People who tend to hate on others on social media are usually projecting their insecurities.

5. People you admire in life carry the traits you have inside but are too scared to bring out.

6. To achieve a goal you've never achieved you need to change into a person you've never been before.

7. As you grow you will lose friends & find new ones. No one grows at the same rate. It is what it is.

8. Your parents did more with less. Give them the respect they deserve.

Read 18 tweets

Dan Go

@FitFounder

Jun 21

80% of weight loss come from your nutrition.

But most people don’t know there are simple ways to hack your eating to get better results.

Here are 21 eating hacks that will lead to greater fat loss:

1. Avoid drinking alcohol. It's negative calories, ruins sleep, and makes you hungrier while lowering your energy and focus the next day.

2. Chew your food until it becomes liquid. this improves digestion and increases your feelings of fullness.

3. Eat from smaller plates as this tricks your brain into thinking it had more food.

Read 14 tweets

Dan Go

@FitFounder

Jun 17

23 things I wish I knew for faster, easier fat loss:

1. Stop drinking alcohol. Trying to lose weight while drinking alcohol is playing the game on hard mode. Give it up and bring it back once you've hit your target.

2. Take 5 grams of creatine a day to help support muscle growth, recovery, and workout performance. Take 10+ grams for the mental benefits.

3. Stop using your workouts to burn fat. Use them to build muscle. When you hit the gym try to do a bit more in strength, volume, or both.

4. The best workouts are repeated over 12 weeks or longer. You can't get better if you keep on changing your exercises.

5. Front load your workouts & backload your calories. This means getting your workouts done earlier in the day and saving the bulk of your calories at the end.

Read 14 tweets

Dan Go

@FitFounder

Jun 14

If you want to create the healthiest home on the planet, read this:

Your home can be the biggest source of sickness or health.

The air you breathe. The water you drink. The light you see.

Most people focus on diet and exercise but ignore the 90% of time spent indoors.

If I were to build the healthiest home on the planet, here's what I do 👇

1. AIR: Clean Your Lungs

· HEPA filters in main rooms
· Keep humidity at 40-60% (get a cheap hygrometer)
· Open windows when air quality is good
· Clean your A/C regularly (mold grows fast)

Read 11 tweets

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