F1车手的“铁颈”是怎样练成的？低头族可直接照抄

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F1车手为承受高速过弯的巨大侧向拉力长期锻炼颈部，这套专业训练方法如今也能帮现代人缓解屏幕久坐引发的颈肩酸痛，简单省时，人人都能练。

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Keeping your eyes on the road is vital at 200 mph (322 kph), and a strong neck helps. This is a daily reality for Formula 1 drivers, who are pulled from side to side by forces up to five times gravity through corners. To cope, they have long included neck-strengthening exercises in their fitness routines. Now, these techniques are drawing attention beyond the racetrack, offering lessons for ordinary people suffering from “tech neck” — neck and shoulder pain from long hours of looking at screens.

According to Antti Kontsas, a performance coach who worked with F1 champion Sebastian Vettel, the basics of neck health are the same for everyone. “The healthy foundations are the same for the normal person and for the driver. Where you would start is exactly the same,” he said. The key is to build strength safely and gradually. When in doubt, consult a doctor, especially with a history of neck injuries.

So how do the professionals train? A key part is never overlooking the neck when exercising the back and core. Simple body-weight exercises can help. One is lying on a bench on your back with your head hanging, then holding your head in a flat line. “That’s a good way to train the front neck muscles,” Kontsas explained. To increase the challenge, drivers use resistance bands or head harnesses. Training doesn’t require much time; even F1 drivers may only do neck exercises for 10 to 15 minutes, two or three times a week.

For people spending hours at a desk, improving neck health can start with checking posture. Dr. Neeru Jayanthi suggests chin tucks to correct forward head position. “You sit in front of the computer for two, three, four hours, and you never realize your head was in the wrong position the entire time,” he said. “Just remind yourself every 30 to 60 minutes.” Neck training is also “one of the most accessible, least expensive” options for concussion recovery and prevention.

Life in F1 can literally be a pain in the neck. While ordinary people don’t need a driver’s neck, their simple, time-saving training routines are clearly useful for everyone living in the digital age.

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