Unlocking the Benefits of Adult ‘Tummy Time’: Why Physical Therapists Are Advocating This Trend
Have you heard of the trend called “adult tummy time”? This innovative practice is gaining traction on platforms like TikTok, where it’s being touted as a solution to improve posture and alleviate pain. Many creators are actively sharing their experiences, and experts seem to support the idea as well. In this article, we’ll explore what adult tummy time entails, its benefits, and additional strategies to maintain a healthy posture.
Proponents of adult tummy time advocate lying on your stomach for at least 10 minutes daily while engaging in activities like watching TV or reading. This simple practice is believed to help combat poor posture and relieve “tech neck”—the tension in our necks and shoulders that arises from prolonged phone and laptop use.
According to Leah Verebes, PT, DPT, GCS, an assistant professor at Touro University, the forward tilt caused by tech neck exerts up to 60 pounds of pressure on the cervical spine. This excessive stress can lead to muscle strain, joint tension, and even disc issues. Research indicates that approximately 73% of university students and 65% of remote workers suffer from neck or back pain due to their screen time.
So, is adult tummy time a legitimate solution for these issues? Let’s delve into its mechanics and benefits.
What Is ‘Adult Tummy Time?’
Tummy time typically refers to the practice of lying on one’s stomach—a method often recommended for infants to strengthen key muscle groups necessary for development. The American Academy of Pediatrics suggests that babies engage in tummy time starting from birth, gradually increasing the duration to an hour or more per day.
For adults, this practice has gained popularity as a countermeasure to the hours spent sitting or slouching over screens. Joseph Hribick, DPT, a clinical assistant professor, remarks that it’s used to reverse poor posture associated with prolonged forward leaning.
During tummy time, individuals might simply lie on their stomachs or adopt more structured poses, similar to yoga and Pilates exercises such as:
- Sphinx
- Cobra
- Swan
- Swimming
W. Zach Smith, PT, DPT, highlights that although “tummy time” might be a trendy term, the underlying concept is a well-established practice in therapy, particularly for patients with lower back disc injuries.
Does Tummy Time Work For Adults?
Experts confirm that adult tummy time offers benefits, especially in combating the forward position created by screen usage. By lying on your stomach, you engage the upper back and neck muscles, promoting a healthier spine alignment.
Smith explains, “This position encourages neck extension instead of flexion, countering the effects of tech neck.” Numerous exercises in physical therapy utilize similar principles to enhance posture and alleviate discomfort.
Despite the benefits, tummy time isn’t suitable for everyone. Individuals with conditions like spinal stenosis, degenerative disc disease, or significant discomfort while lying on their stomachs should proceed with caution. Pregnant women, particularly in the later trimesters, and individuals with recent surgeries should also avoid this practice.
As with any new exercise, start small! Gradually increase the duration of tummy time, aiming for no more than 30 minutes daily to prevent exacerbating neck or back pain.
When to Seek Professional Help
If neck or back pain disrupts your daily activities or sleep, consider consulting a physician or a physical therapist. Notable signs that warrant professional advice include:
- Numbness or tingling sensations
- Persistent burning pain
- Increased dependence on pain relief medications
Other Ways to Improve Posture and Combat ‘Tech Neck’
While tummy time can be beneficial, it’s essential to recognize that it’s just one tool in addressing neck, shoulder, and back discomfort. McDowell emphasizes that it’s a part of a broader approach to physical wellness that requires multiple strategies for effective pain management.
Consider implementing the following expert-recommended strategies:
- Look Up: Even if you can’t lie prone, frequently looking up can counteract the hunch caused by looking down.
- Adjust Device Height: Ensure your screens are at eye level to maintain a neutral neck posture.
- Engage in Other Exercises: Incorporate activities like wall angels and yoga poses to strengthen upper back muscles.
- Take Movement Breaks: Set a timer to remind you to rise and stretch every 30 to 60 minutes.
- Try a Standing Desk: If possible, switch to a standing desk to change your posture throughout the day.
Small changes in your daily routine can lead to profound benefits over time. Follow these tips to gradually improve your posture and reduce the symptoms associated with tech neck.
In summary, while tummy time can provide relief, it won’t eliminate all aches and pains. Integrating it with other strategies will yield the best results in managing discomfort.
