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Dan Mehmet Profile picture
Dan Mehmet
@Danmehmet_
Osteopath | Injury Rehab | Martial Arts | Fitness| Came back from multiple traumatic injuries, will help you do the same. The Iron Neck Protocol 👇
Nov 7, 2025 • 4 tweets • 2 min read
Pencil neck identified.
Let me break this down as a PhD (Neck)

Arteries veins and nerves are not that fragile that they need to be perfectly aligned and there is no perfect neck alignment .

He’s got it backwards. Someone with anxiety or depression or just feeling bad might adapt a more forward neck posture, as feedback from the nervous system in a protective state.

No amount of exercise and postural drills will override that.

Then you’ve also got the adaptations from desk work or some sports like grappling .

On which case the person can benefit from neck training but again posture is sensory, so they will need to consciously put effort to stand up straight. Which is a bit easier if you move through large ranges of motion through the neck and thoracic spine

Again this is not pulling muscles or joins into place but training bio feedback/ proprioception. Wanna improve your posture? Move regularly, explore ranges of motion and stand up straight .
Aug 9, 2025 • 13 tweets • 5 min read
Crawling is fucking STUPENDOUS for the shoulder, as it integrates almost everything from the hand all the way down to the foot.

If you're dealing with shoulder pain, try this.

10 crawling variations to help your shoulders feel good again👇Image 1. Bear Crawl
Works the core and shoulders evenly

-Keep lower back horizontal
-Small, steady steps
-Push strongly through the floor

Difficulty: 1/10
Jun 9, 2024 • 8 tweets • 3 min read
Here's a beginner/intermediate neck workout that will increase strength, size and flexibility of your neck.

NOTE: The warmup exercises can be useful enough if you're new to neck training.Image Warm up: Shoulder Bridge - 2 x 20 reps.

- Start on your back with knees bent

- Push through the legs over the shoulder

- Look in the direction you are going and try to touch the floor

-Actively use your neck to push
Apr 19, 2024 • 5 tweets • 3 min read
Here’s 3 quad and calve focused exercises for ACL and PCL rehab.

I filmed these for my own ACL rehab but I’m currently using them with a patient who is recovering from a PCL tear sustained in a BJJ match. Image Isometric on the quads with a more soleus biased calve raise.

With PCL injuries, maintaining strength of calves and quads play a crucial role in recovery as the hamstring will pull the lower leg backwards.

Use a range that you feel comfortable.
Feb 26, 2024 • 14 tweets • 3 min read
CAN YOU GROW TALLER AFTER PUBERTY?

Let me easily breakdown here why this is fucking bullshit to stop you young kids getting scammed. (If you're over 21 and believe this BS it's on you).

Thread 🧵 Note : Talking about HGH IGf1, thyroid hormones is only relevant for those who haven't had growth plates closed yet.

Eg. In some adults who get pituitary tumors (supraphysiological release of Hgh), they don't get taller, they just suffer from acromegaly. Image