Why Adult Tummy Time Is the Posture Trick You're Missing, According to Experts
But could this practice also help adults? Or is it just another ill-advised TikTok fad? We asked experts for their take.
The practice is as simple as it sounds—you lie on your stomach with your elbows on the ground. Tummy time enthusiasts say it helps with posture and neck pain, especially if you work at a computer or spend a lot of time looking at your phone, which many of us do. When your head reaches forward, the center of gravity of your head also moves forward, putting stress on your neck in different directions, Lefkowitz explains.
Adult tummy time can help alleviate some of the discomfort caused by sitting this way for hours, says W. Zach Smith, DPT, and owner of HIDEF Physical Therapy in Seattle. 'I personally do a ton of time on my stomach when I am hanging out at home and playing with my kids to help with a disc injury and improve the extension of my back. There's a ton of benefits to lying on your stomach and getting extension, especially after a long day of sitting in a flexed posture,' Smith says. 'It helps reduce the flexion-based posture that most people in tech or desk jobs are in throughout the day. Tummy time encourages extension of the hips, lumbar spine, and thoracic spine, which is great to battle the posture you are in when sitting.'
It's best to start slowly. 'You will need to build up a tolerance to this over time,' Smith says. 'I usually do it while answering emails at night, watching TV, or reading a book.' He recommends trying it for 10 minutes a day and building up to what feels comfortable. (Some people do it for an hour or more, he says.) If that feels like too much, you can scale back.
As with most things, consistency is important. 'The more time spent in these positions helps build resilience over time and can help individuals to sit with better posture,' Lefkowitz says. 'As people spend more time in tummy time, it can help open up the tightness people may feel in their chest by stretching the pecs. When chest tightness decreases, it will help reduce the rounded shoulders or slouched position that many people experience.'
However, she cautions that people with certain conditions should avoid tummy time or consult with their doctors before trying it out. These include people with: back issues, such as spinal stenosis, advanced osteoporosis with risk of compression fractures, recent spinal surgery, spondylolisthesis, neck injuries, rotator cuff tears, women in the later stages of pregnancy, and people who have had abdominal surgery. And if you're not sure whether it's safe for you, then it's best to check with your physician.
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