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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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Dan Go

@FitFounder

May 11

Over 7 billion people in the world have a butt.

But most don't know how to train it properly.

Here are the 5 best exercises to build a stronger set of glutes:

1. The Hip Thrust

Hip thrusts are an amazing exercise for the glutes.

They're safe because they don't load your back.

They're effective because they create tension on the glutes you begin the movement while getting peak muscular activation at the top of the movement.

2. Low Bar Squats

The squat is one of the most effective glute-training exercises.

It targets all of the glute muscles, quads, hamstrings, calves & core.

The low bar squat emphasizes the posterior chain leading to more glute activation.

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Dan Go

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May 7

A new list came out of foods that could be banned in certain states due to dangerous chemicals in their ingredients.

Are you carrying these in your kitchen?

Check them out below 👇

1. Lucky Charms, Fruit Loops & Trix

Ingredients in this cereal as well as Trix have been linked to adrenal tumors in rats.

It's also suggested that these can cause hyperactivity in both adults & children.

2. Skittles

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Tasting the rainbow never felt so dirty.

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Dan Go

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May 4

5 simple ways to test how long you'll live:

Living longer is not just about adding years to your life. It's about reducing risk.

Aside from doing bloodwork or a VO2 max test, there are 5 simple tests you can do at home to assess your risk for mortality.

Do these and see how you score:

Passive bar hangs

This tests upper body strength & grip strength, which is an indicator of longevity.

You just hang from a bar for as long as you can.

60 seconds or higher is advanced. 40 seconds is a pass. 30 seconds or less needs work.

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Dan Go

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Nutrition cheat codes I know at 44 I wish I knew at 24:

1. Stop drinking alcohol. It's empty calories, bad for your health, increases stress & anxiety, and uplevels your appetite making you want to eat more.

2. Stop eating at least 3-5 hours before sleeping to improve the quality of your sleep and aid in digestion.

3. Don't eat until you feel stuffed. Eat until you're at a fullness level of 8 out of 10.

4. Put your body on a regular schedule of eating. This helps train your hunger.

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Dan Go

@FitFounder

Apr 27

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.

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