“Adult tummy time” sounds like a joke, but on TikTok, it’s apparently a full-blown wellness trend. Inspired by the same concept pediatricians recommend for infants, the idea is to lie flat on your stomach for at least 10 minutes a day. Why? To counteract the physical strain of modern life, particularly the so-called “tech neck” caused by hunching over screens for hours on end.
At best, it’s a DIY physical therapy move that’s easy to do at home. Just prop yourself up on your forearms or stay flat, and go about whatever you were doing—scrolling your phone, watching TV, or reading a book. Content creators claim it helps stretch out tight neck and shoulder muscles, improve posture, and reduce back strain.
The premise is rooted in real concerns.
“Tech neck” isn’t just a cute nickname; it’s a catch-all for the headaches, soreness, and reduced mobility that can result from constant downward gazing.
And unlike a trip to the chiropractor or massage therapist, this solution is free and accessible. But there’s a right way and a wrong way to do it.
Physical therapists and some TikTokers warn that poor form can make things worse. If you’re craning your neck upward, say, to watch TV or check your phone, that head tilt compresses your spine in the same problematic way as slouching, negating any benefits.
The better approach is to keep your spine and neck aligned. Reading a book placed flat on the floor or using a small cushion to prop your chest up slightly can help maintain good posture.
Like many viral wellness hacks, this one may not be a cure-all, but it could be a step in the right direction for people trying to be more mindful of their body mechanics.
The Vital Role of the Prone Position in Developmental Muscular Growth and Stability Spending time in a prone position, also known as ‘tummy time’ is a key developmental stage in infants for a crucial reason – it plays a significant role in developing the necessary stabilizing and postural muscles required to stand upright and move around eventually. The relevance of tummy time for babies is well-documented. As a study in the journal Early Human Development (2016) highlights this position being fundamental to the development of muscles and motor skills, contributing substantially to their physical growth. Without adequate tummy time, babies can experience a delay in developing crucial skills, such as rolling over, sitting up, crawling, and eventually walking. However, this position is not only vital for infants. The principles that make tummy time beneficial for babies also apply to adults, particularly when it comes to remedying postural issues and restoring functional capabilities. When adults spend time in a prone position, they can stimulate the development and conditioning of neglected muscle groups. The prone position facilitates the engagement of core stabilizing muscles, posterior chain muscles, and shoulder girdle muscles. These muscle groups are often neglected in day-to-day activities, leading to imbalance and postural complications. A study published in the Journal of Back and Musculoskeletal Rehabilitation (2018) highlighted the positive impact of prone position exercises on back pain patients. The research showed that such exercises significantly improved functional disability, pain intensity, and lumbar mobility. Give this position a try, but ease into it. For prone position to occur, your hips, pelvis, and spine must all be able to extend together, which is a challenging function for bodies that have adapted to sedentary lifestyles and spend most of their time flexed in chairs. Softly approach this, 5 min might not feel like much until it’s time to get out of it. If you want a more specific training plan of corrective exercises to do at home to restore your ability to move, check out the online movement program – link in bio 🙂
