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Dan Go

@FitFounder

May 30 • 11 tweets • 4 min read Twitter logo

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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

May 27

5 exercises I do every morning to supercharge my energy & loosen up the body:

Doing movement first thing in the morning is one of the best habits I do for my body.

It helps release any tension or pain from the night before & increases blood flow so my brain can work better.

It doesn't need to be long either.

This sequence takes 5 minutes:

Downward dog to cobra

This movement helps me activate my chest, shoulders & glutes.

It also stretches my hips, hamstrings, lats & calf muscles.

As I transition into the cobra I make sure to squeeze my glutes & breathe out.

I do 6 reps of this exercise.

Read 10 tweets

Dan Go

@FitFounder

May 23

Strongs lungs lead to a longer life.

But 99% don't know how to improve lung health.

Here are 5 powerful methods to build stronger lungs:

Between the ages of 30-50 we lose up to 15% of our lung function. By age 80, we can lose up to 30%.

The older we get the weaker our lungs become & when lung function decreases your risk of heart failure increases.

Use these 5 exercises to make your lungs healthier:

@AJA_Cortes

Zone 2 cardio

This is a form of cardio where you're going just above the intensity of being able to have a conversation.

Zone 2 improves the mitochondria in your body while improving your VO2 max & oxygen supply.

@AJA_Cortes did a great thread on zone 2 you can check out here:

https://twitter.com/19370504/status/1586801706293141506

Read 9 tweets

Dan Go

@FitFounder

May 20

8 alarming visuals about health you should know about:

10 companies control the foods you buy.

When you're buying food you're most likely going through these companies one way or another.

This is especially true for many of the "health" brands you see on the market.

Obesity rates are on the rise.

The WHO found that a rise in fast food sales correlated to a rise in body mass index.

Fast food makes up 11% of the standard American diet.

If no action is taken more than half of the world's population will be overweight or obese by 2035.

Read 11 tweets

Dan Go

@FitFounder

May 16

7 bad habits that sabotage your brain health:

1. Not exercising

Not exercising on a regular basis is a recipe for brain atrophy.

Exercise improves memory by increasing brain-derived neurotrophic factor (BDNF).

This helps you form new synapses and improves learning & memory.

Want a healthy brain? Your body needs to move.

2. Not getting quality sleep

Without good sleep habits you can't form or maintain pathways in your brain that help you learn & create new memories.

It'll also be harder to concentrate & respond quickly.

Depriving yourself of sleep long enough can lead to neurological disease.

Read 11 tweets

Dan Go

@FitFounder

May 13

5 exercises I'm doing to build stronger knees:

Why the knees?

The knee is responsible for walking, running, decelerating & absorbing impact.

This is why knee pain becomes more common as we age.

You knees take on 1.5x our bodyweight in pressure. This wears on them especially if the muscles & ligaments get weaker over time.

The muscles I'm targeting:

Weakness in the vastus medialis oblique (VMO), is a common cause of knee pain & instability.

The common causes of patellar tendinopathy are weak quadriceps, hamstring, & glutes.

And the tibialis can strengthen the muscles around the knee joint.

Read 12 tweets

Dan Go

@FitFounder

May 9

The Asian Squat Test

Step 1 - Drop down into a full squat with heels on ground
Step 2 - Hold for 60 seconds
Step 3 - Monitor foot angle & how the body feels

If you can’t hold this position for 60 seconds without feeling pain then you've got some issues to work on.

Here's why:

The Asian squat should be natural to us. Babies are good examples of this.

But due to sitting in chairs we train ourselves out of this position.

Genetics can play a factor but most struggle with this due to tightness in their hips, adductors & ankles.

So what can you do?

The first step is to practice.

Spend more time sitting in this squat position. Time yourself to see how long you can hold it. Use support if needed.

To be more comfortable in this position you must hold it.

You can use support to hold onto as you practice until you get better.

Read 10 tweets

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