If you’re a parent, you’re probably familiar with the concept of “tummy time”, laying babies on their stomachs, while they’re awake, so they can strengthen their neck and shoulder muscles, and improve motor skills.
If you’re a TikToker, you may be familiar with the latest trend: “ADULT tummy time.” Which is, well, the same, but for adults.
Content creators say you should be on your stomach for 10 or more minutes every day, even if you’re just watching TV, scrolling, or reading.
It’s supposed to counteract “tech neck”, the effects of the hours you spend hunched over computers, phones, and other devices.
Be careful though: One video warns that if you tilt your head back too much during tummy time, you’re basically just bending your neck and spine in the same way that you do when hunched over. So it’s better to keep your neck straight. Which is easier if you’re reading than if you’re trying to watch TV.
(Here’s one video, and another.)
@painacademyThe 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 🙂♬ original sound – Pain Academy
