Motocross racing is an endurance sport that requires strength in the body and neck. The force placed on the body while racing and weight of the helmet add stress to the muscles in the neck. Completing neck exercises for strength and flexibility will lower the risk of injury.
Flexibility
Complete this exercise by standing straight with your feet firmly on the floor. Relax your body, including your shoulders, and tuck your chin into your chest. Slowly turn your head to the right to look over your shoulder. Hold the position for five seconds. Lower your head back to the starting position slowly and place your right ear on your shoulder. Hold the position for five seconds. Repeat both exercises three times on each side.
Strength
Complete this exercise by standing straight with your feet placed firmly on the floor. Keep your head in a neutral position, so it is directly over your shoulders and you can feel a small curve in the back of the neck. Place the palm of your hand on the right side your head. Gently press on your head, but do not allow your head to move by using your neck muscles to hold the head in place. Hold the push for five seconds and slowly release. Repeat this exercise on the left, front and back side of the head. Maintain correct posture while performing the exercise.
Weighted Helmet
Complete neck strengthening exercises by wearing a weighted helmet specifically designed for racers. Stand straight with proper posture and your feet firmly on the floor. Slowly tip your head to the right side, until you feel a mild stretch in the neck. Use your neck muscles to hold the head in position for five seconds, then slowly return to the starting position. Repeat the movement on the left and front side of the head. Avoid over-stretching or causing pain in the neck.
Warning
Contact your physician if you have a neck injury or feel neck pain while performing exercises. Avoid racing with a race injury or neck pain. Ask your doctor for recommended exercises based on your condition, to help strengthen the neck if you experience regular neck pain while racing.
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