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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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More from @FitFounder

Dan Go

@FitFounder

Jul 10

If you want to create a strong lower back, read this:

The key to building a stronger low back is by addressing the 4 pillars:

1) Hip mobility
2) Glute strength
3) Core stability
4) Movement
5) Mindset

Here are 8 effective exercises to build a stronger low back:

The World's Greatest Stretch

The WGS is a collection of stretches in one.

The forward instep mobilizes your hips & adductors. The windmill activates your upper back & the lean back stretches your hamstrings.

Breathe through each stretch & go within your range of motion.

Read 12 tweets

Dan Go

@FitFounder

Jul 7

For the past month I've been doing 2 minute bar hangs and my life will never be the same.

This is what happens to your body when you hang every day:

1. Improved Posture

Don't want to look like a croissant? Bar hangs help strengthen & mobilize your upper body.

They also provide a constant stretch on the shoulders, back arms & lats.

This helps reverse upper body posture defects that come from sitting for too long.

2. Increased Grip Strength

The grip of your hand supports your weight.

A good grip improves your performance across all exercises, like pull-ups, rows, deadlifts...anything requiring a strong grip.

It also makes daily activities easier, such as handshakes and opening jars.

Read 10 tweets

Dan Go

@FitFounder

Jul 5

This 3 minute thread will save you 10+ years of your life:

The average person spends 4-5 hours a day on their phone.

If they did this from the ages of 20 to 80 they would have spent a total of 10+ years of their lives on a screen.

Phones are a great invention but they're more toxic than you think.

That's not even the worst part...

Chronic phone overuse has been shown to change your brain chemistry.

It affects GABA production where disturbances can be a warning sign of addiction.

It triggers dopamine by giving it a short-term boost that leads to a letdown, which causes the brain to want more.

Read 19 tweets

Dan Go

@FitFounder

Jul 1

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.

Read 11 tweets

Dan Go

@FitFounder

Jun 28

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

Dangers of sitting for too long

· Heart disease
· Low back pain
· Type 2 diabetes
· Neck & shoulder pain
· Having a croissant-like posture

And increased risk of all-cause mortality.

These 5 exercises should be mandatory for people who sit at desks 👇

1. The World's Greatest Stretch

This move does 3 things at once:

The 1st move mobilizes your hips & glutes.

The 2nd move activates your T-spine.

The final move mobilizes your hamstrings & calves.

This is literally the best bang-for-buck exercise on the planet.

Read 10 tweets

Dan Go

@FitFounder

Jun 24

Harsh truths I know at 45 I wish I knew at 25:

1. You spend life with one person, which is you. If you don't like yourself, you will have an issue.

2. Growth is painful. Staying in the same spot as last year is even more painful.

3. You can't help someone who doesn't want to be helped.

4. People who tend to hate on others on social media are usually projecting their insecurities.

5. People you admire in life carry the traits you have inside but are too scared to bring out.

6. To achieve a goal you've never achieved you need to change into a person you've never been before.

7. As you grow you will lose friends & find new ones. No one grows at the same rate. It is what it is.

8. Your parents did more with less. Give them the respect they deserve.

Read 18 tweets

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