Formula 1 Drivers' Neck Training for Tech Neck

AP - At 200 mph (322 km/h), it is essential to keep your gaze fixed on the road. Having a powerful neck makes a difference.

Formula 1 drivers and neck strength

Neck-strengthening work is a fundamental part of the demanding world of Formula 1 racing. Many drivers take specialist equipment to each Grand Prix, part of a global championship that runs throughout the year.

Using weighted harnesses or intensive bodyweight stretches helps them keep their heads steady and their concentration on the circuit through rapid corners, as forces of up to five times gravity push their bodies from one side to the other.

People with "tech neck" are not exposed to such extremes, yet the training methods used by professional racing drivers draw attention to a muscle group that is frequently neglected.

According to Dr Neeru Jayanthi, an Atlanta sports medicine specialist who treats athletes of every age and from numerous sports, paying closer attention to posture during screen use and including neck exercises in a fitness routine may reduce discomfort.

"Does a normal person need to have a neck like an F1 driver? Probably not," said Antti Kontsas, an experienced performance coach who has worked with four-time F1 champion Sebastian Vettel and other leading figures in the sport.

Nevertheless, "the healthy foundations are the same for the normal person and for the driver. Where you would start is exactly the same," Kontsas told The Associated Press.

As with any other fitness activity, neck exercises should be performed safely, with due regard for each person's physical requirements and restrictions.

If you are unsure, consult a doctor or another medical professional, particularly if you have suffered a neck injury or cannot identify the cause of your neck pain.

Once you understand your boundaries, "it's just knowing the loading, exposing gradually. That's the safe way to progress," Konstas says.

Exercises for neck health and computer neck

The era of Formula 1 drivers smoking and drinking before a Grand Prix has long passed. Fitness was already central to the success of Michael Schumacher in the 1990s: the seven-time German champion focused on cardiovascular exercise and strength work.

After all, tiredness leads to errors.

A central feature of Kontsas' training programmes is ensuring the neck - also called the cervical spine - is not ignored when working the back and core.

Bodyweight movements can be helpful, including holding the head level with the shoulders while in a lateral, or side, plank. A further straightforward exercise is performed while lying down.

"The most simple thing is lying on your back on a bench with your head hanging and then holding your head in a complete horizontal line," Kontsas said.

"You're holding your head still and seeing how long you can hold that. That's a good way to train, particularly, the front musculature."

For greater difficulty, drivers generally use a resistance band or a weighted harness fitted around the head to train the neck muscles.

For those who spend substantial time working at a desk, better neck health may begin with a simple prompt to monitor posture, alongside uncomplicated stretches such as drawing the chin backwards to offset leaning towards a screen.

Jayanthi explains that "computer neck", a modern complaint associated with pain in the neck, shoulders and back, occurs when "your head sits in different positions off the spine" during work.

"You sit in front of the computer for two, three, four hours, and you never realize that your head was in the wrong position the entire time," he said.

"So we can go back to positioning our neck and actually doing chin tucks and isometrics to push your head in the correct position on the spine. Just remind yourself every 30 to 60 minutes."

Addressing the pain of 'computer neck' need not require much time. Kontsas said even F1 drivers may complete neck work for only 10 to 15 minutes per session, two or three times weekly.

Wider benefits of neck and trunk training

Jayanthi said there is evidence that a strong neck and trunk can also assist with other significant concerns.

For instance, he said neck training is "one of the most accessible, least expensive" approaches to concussion prevention and recovery.

Similarly, Jayanthi said spinal strength may indicate whether injuries can be prevented or lessened in tennis players.