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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.

1.1. What is the main reason for F1 drivers to include neck exercises in their routines?

A To deal with common tech neck.

B To adapt to strong sideways pulling forces.

C To achieve higher speed when turning.

D To lower the risk of racing accidents.

解析：选B。B细节理解题。根据第一段中的描述，F1车手在弯道中会受到高达五倍重力的侧向拉力（pulled from side to side by forces up to five times gravity），为了应对这种情况，他们才长期将颈部强化训练纳入体能计划。这说明最主要的原因是适应强大的侧向拉力，因此选B。A项“应对常见的科技颈”是后文引申的普通人问题，并非F1车手的主要原因；C项“过弯时达到更高的速度”在文中未提及，训练是为承受力量而非提升速度；D项“降低比赛事故的风险”则曲解了原文，强壮的脖子是为了抵抗过弯时的力，并未直接用来降低事故风险。故选B。

2.2. What does the underlined phrase “the healthy foundations” in Paragraph 2 refer to?

A General physical health.

B Proper medical treatment.

C Expert professional advice.

D Basic training principles.

解析：选D。D词义猜测题。根据第二段“The healthy foundations are the same for the normal person and for the driver. Where you would start is exactly the same… The key is to build strength safely and gradually.”可知，教练认为普通人和F1车手在颈部健康方面的入门方式、训练核心要求一致，指代的是基础训练原则，因此D选项“Basic training principles”符合原文。A选项“General physical health”范围过于宽泛；B选项“Proper medical treatment”、C选项“Expert professional advice”均和上下文语境不符。故选D。

3.3. What can be inferred about F1 drivers’ neck-training?

A It can be done without special equipment.

B It mostly needs a seated posture.

C It aims to strengthen the back.

D It proves tough for ordinary people.

解析：选A。A推理判断题。根据第三段“Simple body-weight exercises can help.”可知，车手可以借助简单自重训练锻炼颈部，无需额外特殊器材，由此可推断这项训练不用器械就能完成，因此A选项“It can be done without equipment”符合原文。B选项“mostly needs a seated posture”与文中躺卧在长凳上训练的内容相悖；C选项“aims to strengthen the back”错误，训练目的是强化颈部而非背部；D选项“proves tough for ordinary people”与原文训练耗时短、简单易操作的表述不符。故选A。

4.4. Which of the following is the best title for the text?

A Dangers of F1 Racing

B Dealing with Neck Pain

C Neck Training for All

D Secrets of F1 Success

解析：选C。C主旨大意题。根据最后一段“their simple, time-saving training routines are clearly useful for everyone living in the digital age.”以及全文内容可知，文章先介绍F1车手颈部训练的原因和方法，再说明这套训练适合普通人改善颈肩不适，核心是颈部训练适用于所有人，因此C选项“Neck Training for All”最适合做标题。A选项“Dangers of F1 Racing”偏离文章主题；B选项“Dealing with Neck Pain”只片面提及颈痛问题，忽略F1训练方法的核心内容；D选项“Secrets of F1 Success”范围太笼统，未聚焦颈部训练。故选C。