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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.

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

@FitFounder

Mar 11

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

3 things that start happening to your upper body when we sit for 6 hours of more at a desk:

1) Your shoulders start to round forward
2) Your back starts to hunch forward.
3) Your low back starts to get tight.

If that's you then these 3 stretches will change your life 👇

1. Lat Peekaboos

Get a band or a towel & secure it to a stable anchor.

Grab the band with one arm, straighten it & breathe out while dropping down into a lat stretch.

Every few seconds peek to the other side to get a different angle of the stretch.

Do this for 6 reps.

Read 7 tweets

Dan Go

@FitFounder

Mar 8

I'm turning 46 this year.

If you're in your 40's read this:

1. This is your make or break year for health. Yes, you can change at any year but it will get harder each year that passes.

2. You can have 1000 problems in life until you have a health problem. Then you only have one.

3. A luxury that no one realizes is a luxury is having zero health problems.

4. Your 40s is not middle aged. Average life expectancy is 77 years old, so middle age is 38.5. Want to extend your life past 77? Give a fuck about your body.

Read 25 tweets

Dan Go

@FitFounder

Mar 4

One of the best supplements on the planet most people aren’t taking:

Magnesium.

The bad news? 75% of people are deficient in this key mineral.

Here’s everything you need to know about magnesium and how it can change your life: 🧵

What is Magnesium?

It's an essential mineral crucial for 300+ bodily functions including:

- Bone health
- Metabolic processes
- Stress management
- Energy production
- Blood pressure regulation
- Blood sugar regulation
- Absorbing vitamin D
- Muscle and nerve function

And much much more.

But up to 75% of people have been shown to be deficient in this key mineral.

Here's why:

75% of people are magnesium insufficient due to:

1. Depleted soil & food processing
2. Diets high in processed foods
3. Chronic Stress
4. Certain medications
5. Getting older

The best way to test for deficiency is a blood test.

Want to fix this? Here's how...

Read 11 tweets

Dan Go

@FitFounder

Mar 1

7 golden rules for getting rid of belly fat forever:

1. Stop drinking alcohol

Alcohol affects hormones that control appetite, hunger & stress.

It's also high in empty calories, making it more likely to increase your abdominal fat.

Want a slim belly? Stop drinking.

2. Match your carbohydrate intake to your activity levels

Carbs are fuel for performance.

If you're largely sedentary then eat less of them.

If you're an active person then eat more of them.

Carbs are a tool for energy. Match them to fit your lifestyle.

3. Use the Lean Body Water System

Drink water upon waking.
Drink water before & after meals.
Don't drink water while eating meals.
Drink water between meals instead of snacking

This helps you stay fuller throughout the day, which prevents you from eating.

Read 12 tweets

Dan Go

@FitFounder

Feb 25

5 stretches to do every day if you sit at a desk (bookmark this):

#1 - Couch stretch

The couch stretch is the king of all desk stretches.

It unfucks your tight hips and improves your posture while helping you relieve lower back pain.

It's simple, effective, and hurts so good.

#2 - 90/90s

These are like giving lube to your creaky joints.

They improve lower body flexibility and internal & external rotation while increasing the range of motion in your hips.

A great bonus is that it helps prevent muscle imbalances caused by sitting for too damn long.

Read 9 tweets

Dan Go

@FitFounder

Feb 23

I just did a body fat scan and my visceral fat was almost non-existent.

Visceral fat is a silent killer and the most dangerous types of fat on the body.

Here's what I did to get my visceral fat to near zero:

How much is too much visceral fat? There are a few ways to measure it:

1. For body fat percentage: Visceral fat should be about 10% of your total body fat3.

2. Using waist circumference as an indicator:

For women: Less than 35 inches (88.9 cm).
For men: Less than 40 inches (101.6 cm).

3. Using waist-to-hip ratio:

For women: Less than 0.855.
For men: Less than 0.905.

Using DEXA scan:

Visceral fat levels should be under 13 on a scale of 1 to 591.

Here's what I did to get my visceral fat down to almost zero:

1. Eating a nutrient dense diet with an emphasis on veggies and meat

My diet consists of moderate carb intake in the morning and afternoon and minimal carb intake at night.

I have breakfast 1-2 hours after waking and eat a high-protein, fiber-rich meal that satisfies me for the day.

Read 10 tweets

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