Although race car drivers sit in cars for their sport, they still have to be as fit as other professional athletes.
Plus, their bodies must withstand the impact of gravitational force (g-force) during turns, breakaways, and passes — at speeds that can exceed 200 mph.
One part of the body particularly affected by g-forces and the tight, high-stress conditions of racing is your neck.
What Is G-force?
G-force is the feeling of extra weight in your body when you’re moving fast or changing direction quickly. Think about when you brake suddenly in a car and feel pushed forward, or when the roller coaster you’re riding drops from a height. Those feelings are g-force.
Race car drivers experience up to 5g when taking turns at high speeds and accelerating and braking quickly. The force of these movements affects your whole body. It makes the body and head feel up to five times heavier than they really are.
If you’re getting into racing and looking for ways to improve your fitness, especially pay attention to the strength of your neck muscles.
How Does Race Car Driving Affect the Neck?
During races, drivers sit in small cockpits wearing heavy helmets. As they gain speed and turn corners, their heads and helmets feel even heavier than they are. They become more at risk of bouncing around — much like your favorite bobblehead figure.
Race car drivers’ necks take the brunt of the force. The prolonged gravitational pull can cause neck pain, fatigue, and physical strain. This can affect focus and increase the risk of injury.
The neck is crucial to the sport of racing. Driving a race car requires hyper-focus, detailed perception, and the ability to quickly assess situations and make decisions at incredible speeds.
Neck training in motor racing can prevent injuries, increase performance, and boost concentration.
The neck has several muscle groups. Each has a specific job in keeping the head upright on the body. In auto racing, the two main neck muscles affected are:
- Sternocleidomastoid muscles (SCM) — Big muscles on either side of the neck responsible for rotating and stabilizing the head, two important abilities in racing.
- Trapezius muscle — Muscle in the back of the neck that extends down into the middle of the back, supporting posture and the shoulders. You need strength in this muscle to absorb g-forces during braking and accelerating.
How Can You Strengthen the Neck for Racing?
Professional race car drivers are no strangers to workout techniques that target certain parts of the body to augment specific skills. Neck strengthening is one common practice. It isn’t unusual for professional drivers to have daily neck stretching and strengthening routines.
If you’re looking for high-force body preparation and racing performance wellness tips, take a page from the books of professional drivers. Some of the most common motorsport neck conditioning techniques include:
- Doing neck stretches with a weight attached to the head.
- Exercises using a resistance band around the head to simulate g-forces.
- Wearing weighted helmets or specialized devices to condition the neck muscles.
Here are some other gentle neck strength techniques you can add to a daily regimen:
For mobility
- Flexing and extending the neck up and down, holding the chin to the chest, then bringing the chin to the sky.
- Neck stretches from side to side, holding for a few seconds and repeating in a set.
- Slow neck circles clockwise and counterclockwise.
For strength
- Putting a resistance band around your head and holding it in certain positions for up to 30 seconds.
- With supervision or careful planning, placing a weight on a neck harness and performing small movements, such as flexions and extensions.
For working other muscle groups
When doing your neck exercises, include some shoulder, upper arm, or upper back stretches. This can help keep your body limber and loose for building strength and stamina.
How Else Can You Stay Healthy as a Race Car Driver?
Besides neck exercises, it helps to include other movements and healthy habits in your routine. Examples include:
- Establishing a varied cardio routine — This could include running, cycling, swimming, hiking, or skiing, as well as their indoor equivalents.
- Exercising in heat — This can prepare drivers for the extreme temperatures on the track. Activities like hot yoga, outdoor training in the summer, or spending time in a sauna can simulate the race environment.
- Hydrating often — Include water and liquids with electrolytes to maintain salt and mineral content.
- Paying attention to diet — Focus on balanced meals that are both nutrient-dense and calorie-dense.
- Prioritizing mental health — Include therapy, rest, and processing races with trusted team members or friends and family.
Whether you’re a professional race car driver or an amateur enthusiast, strengthen and stretch your neck muscles as part of your fitness routine. A strong, mobile neck can help your body withstand powerful g-forces. It can also help your brain stay focused and help prevent racing-related injuries.
Sources
Bulsink, Pieter, The Ultimate Neck Training Guide for Motorsport Athletes. Accessed April 2024. https://mavericktraining.nl/the-ultimate-neck-training-guide-for-motorsport-athletes/ Link.
McKnight, Peter; Bennett, Luke; Malvern, Jon; P., David, Body Composition, and Neck Strength of Elite Motor Racing Drivers, 2019. Accessed April 2026. https://journals.lww.com/acsm-msse/fulltext/2019/12000/v_o2peak,_body_composition,_and_neck_strength_of.18.aspx. Link.
Hayes, Simon, Race Driver Neck Training (& Strengthening Exercises). Accessed April 2026. https://flowracers.com/blog/race-driver-neck-training/ Link.