Tummy time, originally a TikTok trend for moms with infants, involves laying babies awake on their stomachs for a few supervised minutes to strengthen their neck, shoulders, and back, particularly for those at least 3 months old. Interestingly, experts suggest that adults can benefit from a similar practice. Ma. Elena Lourdes R. Tan, MD from top hospital in the Philippines, Makati Medical Center (MakatiMed) explains that in adult tummy time, you lie on your stomach, prop yourself up with your forearms, and keep your neck aligned with your spine. This technique promotes better posture by encouraging spinal extension and strengthening back and neck muscles, while also alleviating ‘tech neck’—the strain on your neck and shoulders from hunching over smartphones or computers.
Is adult tummy time for you? “If you have severe or chronic back pain, spinal stenosis, osteoporosis, or degenerative disc disease, skip adult tummy time until you get clearance from your physician. Certain health states, such as pregnant women, particularly those in their second and third trimesters, shouldn’t attempt it either, as do individuals who just underwent surgery may not be a target population for this exercise.”
Adult tummy time, step-by-step. Got the go signal from your doctor? Start slowly. Lie on your stomach on a sturdy surface like a mat on the floor. Prop yourself up with your forearms. Keep your shoulders relaxed, and make sure your neck is aligned with your spine and your abdomen engaged.
Hold the position for a few minutes, rest, then repeat until you’re strong enough to go longer. This, however, isn’t a test of endurance. “Staying in adult tummy time position for 30 minutes or more may do more harm than good,” warns Dr. Tan. “You could develop neck and back pain, which are the very things you were trying to treat. Stop when you feel a strain and discomfort from the position.”
No time for adult tummy time? Do these instead. “Looking up at the ceiling relieves neck strain and realigns your head with your spine,” says Dr. Tan. “Try wall angels: Stand straight and lean your back against a wall, making sure your head, shoulders, and pelvis are in contact are touching the wall. With your arms stretched to your sides, slowly raise them up and down as you would when you’re doing snow angels.”
“The simplest thing anyone can do is to take walking breaks every 1 to 2 hours pr when you start to feel stiffness or discomfort anywhere in the back while sitting behind a desk,” adds Dr. Tan. “This gets you out of that hunched position that’s responsible for your back and neck pain.”
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