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MX Safety Part 3 – More Neck and Back Training

I apologize for the delay in posting part 3 of this article series as I have been quite busy working on the 3rd edition of my book, Motocross Fitness, which will be available very soon. As for part 3, the focus is on exercises for the neck and back that don’t require any special equipment. Here’s a short list of some very effective exercises.

Exercises that don’t require equipment:

*Front Neck Bridge
*Wrestler’s Bridge
*Wall Walking
*Gymnastics Bridge
*Plank Raise for core strength – Regular and side
*Neck Isometrics – partner assisted
*Hyperextensions on the floor
*Superman movement for the lower back
*Core Training – V-Ups, Situps, Leg Raises, etc.

If you could only pick one exercise to do out of this bodyweight exercise list, it would be the Wrestler’s Bridge. And, if you combine that with deadlifts (mentioned in part 2), you would wouldn’t need much more. As for the different types of bridges, they are all outstanding exercises for building neck and back strength, and they require no equipment – just you and the floor! However, you must start slowly with them and make sure that you are strong enough for that type of resistance. If you have had a neck or back injury, you should consult your doctor before attempting any of these exercises. The descriptions and photos of these exercises can be found in Motocross Fitness along with many other exercises and workouts.

A good starting point for this type of training is the front neck bridge – a fairly simple exercise.

You may want to start with this type of bridge before advancing to the wrestler’s neck bridge because it is probably less stressful on the neck if you are weak in that area. Start by using your hands for support before letting the neck and head take all of the pressure. Start with 30 seconds, or 3 sets of 10 seconds for at least a week before slowly adding time until you reach a hold of 3 minutes.

Before advancing to a Wrestler’s Bridge (sometimes called a back bridge), you might need to work on your strength and flexibility. There’s a couple of ways to do this.

First, you can start by using a stability ball for support until you gain strength and flexibility.

Before taking the ball away and putting more pressure on your head and neck it might be a good idea to work on Wall Walking. Here’s a description and photos from Matt Furey – whose books and website are a good source for bodyweight training:

“Wall Walking stretches and strengthens all the muscles along the spine, and works the abdominals. Stand three feet from a wall, with your back to the wall. Lean backwards with your hands stretched above your head. Slowly move your hands down the wall. Continue ‘walking’ until the top of your head lightly touches the floor. Turn to your stomach and stand up again. Repeat.”

Wall walking will help you adjust to the feeling of being upside down and moving into the back bridge position. It is a good starting point for those wanting to advance into a full Wrestler’s bridge with your nose to the floor.

As promised – the best exercise for your neck and back (in my opinion) – the Wrestler’s Bridge. Many people who do this movement, wrestler’s included, only bridge to the top of the head. To maximize the strength and flexibility capabilities of the exercise, you should try to work towards getting your forehead to the floor, then the nose. This sounds difficult (and it is), but once you can hold that position for several minutes, you will have really accomplished something. Plus, you will build some serious neck and back strength once you accomplish a full bridge without hand support. In my opinion, this is an awesome strength builder for your neck and spinal column. And the cool part is it takes very little time – a couple of minutes 3 or 4 times a week – and it pays big dividends in the end.

For safety’s sake, be sure that you start off the movement by supporting yourself with your hands by your head. Once your neck is strong enough, then you can take your hands away and rely solely on your neck strength for support. As previously stated, DO NOT do any neck movements if you have had any previous injuries to your neck or back without your doctor’s approval. I take no responsibility for your actions. Safety is the most important part of any physical activity, so make it your priority!

The Gymnastics Bridge is also an excellent exercise for building strength, stability, and flexibility in the the spinal column. The gymnastics bridge is similar to the wrestler’s bridge, except you will push your head up and support yourself with your arms, which is great for shoulder and arm strength.

Partner assisted isometrics are another good neck developer. Have your partner provide resistance against your head (front, back, and each side) while you fight the pressure. You can also work through an entire range of motion with slight pressure – either way will help with neck development.

A strong core (midsection) is also very important in supporting and protecting the spinal column. And the core should be worked from different angles as well. V-ups, situps, lying leg raises, hanging leg raises, side crunches, hyperextensions, plank raises, medicine ball drills, etc. are all good exercises for developing a balanced core.

But remember, whichever core exercises that you choose to do should provide a balance between the front, back, and side of the midsection. Strengthening the ENTIRE CORE is a priority. Simple crunches are NOT enough – you need flexibility and strength throughout all the muscles of the midsection. Don’t neglect this area – it’s important!

Hopefully the exercises found in this article series will help you create your own training program to strengthen your neck and back muscles. It is important to get started now and work on these areas consistently. I am convinced that this should be a high priority in your training. No one can guarantee that they will save you from a major injury, but I know that I wouldn’t want to shortchange myself by skipping these areas in my training. Do yourself a favor and put these exercises (parts 2 and 3) at the top of your training list – you won’t regret it!

If you want to learn more about these exercises and many others, check out the Motocross Fitness training manual found at Moto X Fitness. It will definitely point you in the right direction when it comes to creating your own home training program!