a simple neck exercise that requires no weights or even equipment. You can even use a towel.

 

Racers,

Definitely trying to keep up with all the requests from you all to give you more exercises that you can do in your home without weights that really build strength and stamina in important racer muscles. Recently we talked about protecting the vulnerable low back, but strengthening the core. A big one is the neck. A strong, powerful neck is important for the obvious need to be able to control the car without fatigue.  A racers eyes feed the reactions needed to make split second turns and maneuvers. The neck is going to bear the brunt of the weight of the helmet and will maintain a very tense state throughout a competitive race.  If not properly conditioned it will tire and distract a racer.

 

Linda Blair: an icon of neck flexibility in "The Exorcist".

With that in mind, we must meet a goal I talk about often when we are working out. The idea is to have the physical stamina and conditioning to head off physical fatigue and take it completely out of your mind. Working out is beneficial as much for the mental confidence as it is physical. If I know I am better prepared than my opponent, my focus will always be better.

Let's get to the neck and really go after it. Bottom line on working the neck: We often neglect it and if we work it, we are way ahead of the game.  Most racers don't pay any attention to it and it is to their detriment. We are looking for stamina, strength, and control without discomfort.

We'll be highlighting the neck much more in future editions. The first exercise is called Towel Side Neck Resist: (diagram at the top of the post.) Note that this works well with an elastic exercise band too.

--Sit with a good posture engaging your low back and core muscles (simulating sitting in a car)

--wrap the towel around one side of the head, hold with opposite hand

--hold towel firm and push head against the towel giving slack with the opposite hand each time you feel your neck tense up.

--Proceed slowly and breath normally throughout the exercise with the idea to get your chin to the upper clavicle.

--Do three to five sets on each side.  Do them every day. You will notice a massive difference in your strength and control with a helmet on. Easy as pie without any fancy equipment.

Over time, if you want to get an elastic band neck exerciser with differing resistance, do so.  I have a whole array of no weights necessary home exercises in my Couch Potato's Workout, a free bonus in The Racers Workout.

 

Filed under: Workout Tips

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