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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

Mar 16

If you sit for 8 hours a day, do this before bed:

As we prepare ourselves for bed we want to go into a "rested and relaxed" state.

This is the mode for digestion & calm.

One of the best ways to get there is through a few simple movements.

Here's a 5 minute evening flow to prep yourself for a great night of sleep 👇🏼

Trigger point therapy x 2 minutes

This relaxes your body through your fascia.

Use a foam roller or lacrosse ball & use the trigger point technique:

When you find a sensitive area, stop & do 5-10 deep breaths.

You'll find the pain subsides as you do more breathing.

Example:

Read 7 tweets

Dan Go

@CoachDanGo

Mar 14

We have 3 months left until we hit summer.

If I woke up 30 pounds overweight and needed to lose it by summer, I'd copy these systems:

The system has five parts:

· Fuel Architecture
· Strength Training
· Step Automation
· KPI Tracking
· Identity Upgrade

It's the same system that helped our client Jay drop 33 pounds in 90 days and countless others.

Here it is:

1. Fuel Architecture

Focus on two numbers: calories and protein.

Aim for a 500-700 calorie deficit. For protein, aim for .7 to 1 gram per pound to protect muscle.

You want each meal to be roughly around 40+ grams of protein spread across 3 or so meals.

Read 10 tweets

Dan Go

@CoachDanGo

Mar 7

If you want to lose 75% of your visceral fat in 90 days, copy this:

Why is visceral fat different?

It wraps around your organs.

It's not the fat you can pinch. It's the fat that's slowly killing you.

It releases toxic compounds directly into your bloodstream 24/7.

Those compounds drive chronic inflammation, which are linked to:

· Heart disease
· Diabetes
· Alzheimer's
· Certain cancers

And here's the part most people miss is you can lose weight and STILL not lose visceral fat.

Read 10 tweets

Dan Go

@CoachDanGo

Mar 5

95% of people aren't getting enough of this nutrient and it may be killing them.

It's not protein. It's fiber.

Fiber protects against colon cancer, fights heart disease and even helps you lose fat.

Here are 10 high-fiber foods to eat every week:

1. Psyllium Husk

I put a tablespoon in my morning Greek yogurt every day.

It forms a gel that softens stool, slows glucose absorption, lowers LDL cholesterol & feeds gut microbes.

This is the easiest fiber hack I know.

2. Chia Seeds

Two tablespoons have more fiber than most people eat in a meal.

They absorb 10x their weight in water, expand in your gut, and slow digestion to keep blood sugar stable.

Read 12 tweets

Dan Go

@CoachDanGo

Mar 1

Creatine is one of the most studied and effective supplements for your body and your brain.

But the benefits change depending on the dosage.

Here's the benefits (and drawbacks) you'll experience at different dosages of creatine:

5 Grams Per Day: The Gold Standard

This is the dose that’s been studied for decades.

It boosts strength, lean muscle, and recovery by increasing cellular energy (ATP).

You’ll also see gradual improvements in working memory, mood stability, and mental clarity.

At 5 grams per day:

- Increases muscle mass & power output
- Improves recovery between workouts
- Enhances focus & resistance to mental fatigue
- Slightly improves mood & reduces depressive symptoms in some people

It’s the foundation. Think of it as your daily baseline.

Read 10 tweets

Dan Go

@CoachDanGo

Feb 27

8 tests that predict how long you'll live (90% of people fail #8):

Test 1: Metabolic Health Markers

Waist to height ratio: under .5
Fasting glucose: under 100 mg/dL
HbA1c: at or below 5.6
FFMI: above 18 (men) / 15 (women)

This is the foundation. Every other test builds on it.

Test 2: Sit-to-Stand Power Test

From a chair, stand up and sit back down 5 times. No hands. Under 12 seconds.

Power declines faster with age than strength does. Most people in their 40s assume they'll pass this easily.

Try it with a timer before you decide.

Read 10 tweets

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