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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.

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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

Apr 2

Men will lose 3-8% of muscle every decade.

This means a slower metabolism and a weaker body.

Here's your step-by-step game plan on how to stop it:

1. Focus on getting stronger in these movements

Squat, bench press, hinge, lunge, back row, pull-up, overhead press, and carry.

Choose one exercise per each movement and focus on using progressive overload and the next thing...

2. Mechanical Tension Is King

It’s not about how heavy the weight is—it’s about how much tension the muscle is under while moving it.

Controlled reps with intentional contraction taken close to failure will crush sloppy technique while keeping your body away from injury.

Read 9 tweets

Dan Go

@FitFounder

Mar 29

Not all exercise makes you healthier.

In fact, some sports may shorten your life by up to 10 years.

Here are the top 3 sports that increase your lifespan and 3 sports that could take years off it:

#3: Fencing (+6.6 years)

Basically chess with swords.

· Demands lightning-fast reflexes
· Boosts brain-body connection
· Low injury rate compared to other combat sports

#2: Gymnastics (+8.2 years)

Calisthenics on steroids.

· Builds strength, flexibility, and proprioception
· Gymnasts tend to develop lifelong movement skills
· Maintains youth-like agility well into later life

Read 10 tweets

Dan Go

@FitFounder

Mar 25

Everyone thinks they need to spend hours in the gym.

But the reality is that you can keep yourself healthy by doing some short exercise snacks a few times a day.

Here's a guide on exercise snacks and 16 time efficient workouts you can do anywhere:

Exercise snacks are short bursts of physical activity, typically lasting from 30 seconds to 10 minutes, designed to be incorporated into your daily routine.

They were designed for the time-strapped individual who can't dedicate hours to the gym.

Benefits of doing exercise snacks:

· Improved cardio
· Improved exercise performance
· Improved cognitive function
· Improved muscle strength
· Reduced blood sugar levels
· Enhanced insulin sensitivity
· Improved mood and reduced stress

Here are 16 you can do anywhere:

Read 11 tweets

Dan Go

@FitFounder

Mar 22

The Japanese have found a ground breaking walking technique that has 2x more health benefits than getting 10k steps.

It's called Interval Walking Training.

Here's how to do it:

Instead of just strolling at the same pace, IWT alternates between three minutes of slow walking and three minutes of fast walking.

You do it for a total of 30 minutes. That's it.

The results? Mind blowing.

People who do IWT see a 4x improvement in blood pressure compared to those who hit just 10K steps a day.

It's been shown to reduce depression and cut stroke risk by 40%.

It has also been shown to strengthen muscles, boost the immune system, and improve sleep efficiency by 12%.

Read 8 tweets

Dan Go

@FitFounder

Mar 18

I'm 45.

Here are health cheat codes I wish I knew in my 20's:

1. Time travel sleep tea

Mix chamomile tea with 5g glycine & a teaspoon of sea salt.

Chamomile helps you relax, glycine improves sleep quality & the sea salt prevents waking up to go pee.

Drink this 2 hours pre-bed for one of the best nights of sleep you've ever had.

2. The Lean Body Water System

Upon waking, drink 500 mL of water with electrolytes.

Before your meals, drink 500 mL of water. After your meals, drink another 500 mL of water.

This will not only help you boost energy but it will also help you keep full.

Read 12 tweets

Dan Go

@FitFounder

Mar 16

I've been drinking a special sleep tea 2 hours before bed and it's changed my life:

It contains chamomile, glycine, and sea salt.

The chamomile relaxes me while the glycine improves sleep quality.

The sea salt helps me absorb water so I don't wake up to go pee at night.

Benefits I'm seeing:

· Better quality sleep
· Falling asleep faster
· Not waking up having to go pee
· Sleeping straight through the night

I also combine this with magnesium glycinate to amplify the sleep effect.

Brands I use:

I use Yogi tea restful sleep for chamomile.

Can prev for glycine.

Himalayan sea salt.

Thorne Magnesium glycinate.

I have no affiliation to any of these brands.

Read 4 tweets

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