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Dan Go Profile picture
@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: Image
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.
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:
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 @FitFounder

Dan Go Profile picture
Jul 27
Your gut is the control center for your mind & body.

It affects your skin, brain function, heart, immune system & metabolic health.

But most people don't know what it is or how to improve it.

Here's a guide on how to build a healthy gut: Image
What Is The Gut?

The gut is like a bustling metropolis living inside your intestines.

It's made up of trillions of microorganisms, including bacteria, viruses, fungi, and other microbes.

It's like an invisible ecosystem that plays a crucial role in your overall health. Image
Symptoms Of Poor Gut Health

· Fatigue
· Skin Problems
· Digestive Issues
· Frequent Infections
· Sleep Disturbances
· Autoimmune Conditions
· Unexplained Weight Changes
· Mood Swings and Mental Health Issues

Thankfully, you can heal the gut using this protocol:
Read 15 tweets
Dan Go Profile picture
Jul 23
An MIT-educated neurosurgeon created a viral video for quitting his 9-year medical career.

He didn't quit due to burnout or money. He quit because of the system.

Here's why he gave up his medical career: Image
Who is he?

Dr. Goobie (not his real name) did his undergrad at MIT, went to 4 years at an unknown medical school & 6 years of neurosurgery training.

Now, he does videos on YouTube under the name Goobie and Doobie.

After 10 years as a neurosurgeon, he left his career due to dissatisfaction & ethical concerns about the effectiveness of his surgeries.
His job was to do surgeries for patients dealing with back pain. In his words,

"It's like you have a house & the roof, the top of your house has a leak somewhere & rainwater is coming down into the house, ruining the drywall."

He said his surgeries were like tearing down and rebuilding the drywall, but he did not fix the leak.
Read 12 tweets
Dan Go Profile picture
Jul 20
17 things to STOP DOING after 30 to enjoy life more:
1. Stop compromising your health. You only get one body for the rest of your life. Take care of it now because it doesn't get easier later.

2. Stop worrying. Worrying doesn't take away tomorrow's trouble; it steals today's peace.
3. Stop hanging around shitty people. Hanging around people who always get you down is a good way to always feel like shit. Avoid.

4. Stop watching the news. If you don't watch the news, you are uninformed, but if you watch the news, you are misinformed.
Read 12 tweets
Dan Go Profile picture
Jul 17
21 unwritten rules everyone needs to follow at the gym:

1. Always put your weights back according to how much they weigh.
2. Don't be a filthy animal and wipe down your equipment when you're done with it.

3. If you film yourself at a public gym, you are in people's way. Don't be stupid and get offended when someone steps in your video.
4. Wear deodorant or at least smell like you've showered in the past day. No one likes the BO aftertaste when you walk past them.

5. Don't block someone's view of themselves in the mirror. When they are working out, go around them or wait until they're done.
Read 12 tweets
Dan Go Profile picture
Jul 16
This is Chuando Tan.

He is 58 years old and looks like he's in his late 20's or early 30's.

Here are his secrets to looking half his age: Image
DIET

He eats a high protein low carb diet.

Daily meals include Hainanese chicken, fish, rice, eggs & legumes.

He also prioritizes water intake & limits sugar, preferring to consume it during the daytime if necessary.

He attributes 70% of his youthful appearance to his diet.
WORKOUTS

He trains with weights 3-5x per week with up to 1.5 hours each session.

3x a week he does low-intensity cardio (running exercises with weight training & the occasional yoga session. Image
Read 9 tweets
Dan Go Profile picture
Jul 13
Despite eating right & exercising, there are still a few sneaky things that could be harming your body.

Here are 10 everyday habits that are secretly ruining your health:

(the last one will surprise you)
1. Mouth breathing

Mouth breathing can lead to dry mouth, bad breath, dental issues, sleep apnea & reduced oxygen intake, impacting overall health.

Fix this by practicing nasal breathing or taping the mouth.

Thread on mouth breathing:
2. Using your phone upon waking & before going to sleep

Phone use before sleep disrupts melatonin production, causing poor sleep.

Morning use can spike dopamine & stress, which hinders a calm start.

Fix this by bookending your days with phone avoidance.
Read 12 tweets

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