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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

Dec 18

The 12 best health purchases I made in 2025:

1. Reverse Osmosis Water Filter (with re-mineralizer)

RO removes microplastics, heavy metals, PFAS, chlorine, fluoride, and hundreds of contaminants.

Use it with a remineralizer and it makes the water elite.

2. Home Air Purifier

Indoor air is often more polluted than outdoor air.

Dust, mold spores, chemicals, microplastics, pet dander ... you breathe all of it.

A great purifier clears your air and gives your lungs, brain, and sleep a cleaner environment.

3. Subscription

This became my “focus button.”

The sound patterns help you enter deep concentration or calm within minutes.
I use it for writing, planning, and flow work.

If you get distracted easily, this is a performance multiplier. Brain.fm

Read 12 tweets

Dan Go

@CoachDanGo

Dec 13

We’ve been told 8 hours of sleep is non-negotiable and anything less is “dangerous.”

Yet in Japan, the average adult sleeps just 6 hours a night
and still lives longer and stays leaner than anyone else on Earth.

Here's the Japanese secret to sleeping less and being healthier 👇🏼

The Sleep-Longevity Paradox

Japan’s life expectancy:

Women: 87.1 years
Men: 81.1 years

Obesity rate? 4-6%
The U.S.? 40%+

They sleep less, move more, and somehow thrive.

The secret isn’t genetics. It’s how they sleep.

Quality > Quantity

Japanese sleep isn’t about quantity, it's about quality.

Consistent pre-sleep rituals drop them into deep, non-REM sleep faster.

Cool rooms (60-65°F), warm baths before bed, and firm futons keep the spine aligned and micro-awakenings low.

Read 9 tweets

Dan Go

@CoachDanGo

Dec 6

If you want to get your body metabolically healthy in 2026, copy this:

Most people think they're “pretty healthy.”

But here’s the truth: 88% of adults are metabolically unhealthy.

That means blood sugar swings, poor energy, higher inflammation, and a faster path to chronic disease.

Here’s how to fix that 👇

Step 1: Know your numbers.

You can’t improve what you don’t measure.

Track your:
- Weight & waist size
- Blood pressure
- Fasting glucose
- Triglycerides
- HDL and LDL
- HBA1C

Your body is your GPS, and these numbers are your coordinates.

Read 9 tweets

Dan Go

@CoachDanGo

Dec 2

There's a viral walking trend that's actually backed by science.

It's called the 12-3-30 workout, and it's been shown to improve your V02 max, muscle endurance, and fat loss.

Here's why it works and how to make it work for you:

This workout is simple:

You walk 3 miles per hour on a 12-level incline for 30 minutes.

It sounds easy until minute 3 when your legs start negotiating with your brain.

But here's the thing, that burn, it's doing something real:

Incline walking doubles your calorie burn vs. flat walking.

A 5% incline = 52% more calories burned.
A 10% incline = 113% more.
At 12%, you’re entering fat-torching territory.

Low impact. High reward.

Read 8 tweets

Dan Go

@CoachDanGo

Nov 30

I just turned 46.

If you're in your 40s, do this:

1. Stop putting your health on the back burner. This is your make-or-break decade for getting in shape. Take your health seriously now, or life will start to get worse.

2. Make lifting weights a non-negotiable. This will improve your quality of life for ages to come.

3. You are what you eat. Food is fuel and has a direct impact on mood and performance. The older you get, the tighter your diet has to be.

4. Do cardio for a longer life. Having a strong base of cardio increases life expectancy. Also, life is easier when you have healthy lungs.

Read 23 tweets

Dan Go

@CoachDanGo

Nov 29

The #1 muscle that predicts how sharp your brain stays as you age is not your chest or your arms.

It’s your legs.

Here’s why skipping leg day might be shrinking your brain:

A 10-year study of 300-plus female twins with an average age of 55 found something crazy.

Those with stronger legs at baseline had better memory and thinking skills a decade later, while brain scans showed they had more gray matter volume.

Stronger legs = Healthier brains

The craziest part is that this held true even for identical twins.

Same genetics, same upbringing, same environment, the twin with more leg power kept more brain power.

That means it wasn't luck, it was muscle strength driving brain health.

Read 7 tweets

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