Doctors and physical therapists say these TikTok users may be on to something.
“Tummy time for adults allows people to strengthen the muscles on the posterior side or back of the body,” says Jason Snibbe, MD, an orthopedic surgeon in Los Angeles. “These are critical muscles for posture, spinal stability, and stabilization of the lower extremities.”
What Is Adult Tummy Time?
Tummy time involves lying on your stomach, propped up on your elbows, while slightly arching your back. You can also raise your arms, legs, upper body, and trunk off the floor while keeping your abdomen on the ground, says Leia Rispoli, MD, a pain management specialist and physiatrist at DISC Sports and Spine Center in Newport Beach, California. (Physiatrists are doctors who treat a wide range of conditions affecting your physical body, as opposed to specific internal organs like your heart or kidneys.)
This engages and strengthens the muscles in your back and the back of your neck, which may ease pain or stiffness in these areas, Dr. Rispoli says.
The position can also help improve your spine’s range of motion, says Heather Jeffcoat, DPT, a physical therapist and owner of Fusion Wellness and Femina Physical Therapy in Los Angeles.
“Tummy time works to straighten the spine and work towards extension, reversing the forward curve of being on a phone or other devices throughout the day,” she says.
Can Adult Tummy Time Really Help Tech Neck?
Your neck also tends to be flexed, and you’re not using the muscles in the back of your body, Dr. Snibbe says. “Tummy time addresses this by improving shoulder and neck posture while building strength in these critical muscles for stability.”
Lying on your stomach replicates a position physical therapists often suggest to help align the spine into a more neutral position, build strength in the back and neck, relieve pain, and improve posture overall, Rispoli says. So “it’s possible” the exercise could help tech neck, she says.
Being propped up on your elbows also improves the spine’s mobility and gently stretches the abdominal muscles and hip flexors, Dr. Jeffcoat explains, “two muscle groups that tend to get tight with prolonged sitting postures.”
How to Try Adult Tummy Time
There is an ideal adult tummy time position, and the experts we spoke to have some tips:
- Start by lying on your stomach on a mat or the floor.
- Prop yourself up on your forearms.
- Lift your legs and arms up off the ground.
- Keep your neck in line with your spine — avoid extending your neck beyond where it aligns with the natural curve of your spine.
- Engage your abdominal muscles to protect your back.
- Keep your eyes straight ahead.
- Avoid arching your back too much.
Start by doing tummy time for short periods, such as holding the position for 10 to 15 seconds and then relaxing, Rispoli says. If it’s painful, stop, she emphasizes. If it feels good, you can hold the position for longer periods, Jeffcoat says.
Who Should (and Shouldn’t) Try Adult Tummy Time?
Tummy time can be beneficial for just about anyone, Snibbe says.
However, if you generally have back or neck pain, or the exercise causes discomfort, you should avoid it, he says, and talk to your doctor about identifying the underlying cause of this pain. It’s also not advised if you have a recent injury.
Never push through any pain, as it could make the problem worse, Jeffcoat notes.
Other Effective Strategies to Combat Tech Neck
While tummy time may help tech neck, several other exercises can offer relief, too, by improving your neck’s range of motion and strengthening your neck and back, Snibbe says.
These exercises include:
- Rows with hand weights, a weight machine, or resistance bands
- Pull-downs with weights or a weight machine
- Planks
- Lying on your back along a foam roller with your arms to your side
- Using a foam roller on your upper back
These moves help open your chest, improve posture, and increase flexibility, Snibbe says. They also “make the muscles work against gravity,” which boosts strength, Jeffcoat adds.
The Bottom Line on Adult Tummy Time
Tummy time is one exercise that can help “offset the daily hours of poor posture that we all end up doing,” Rispoli says. But, if the problem persists, talk to your doctor or seek out a physical therapist.
