Improve Your Posture With the Viral Adult Tummy Time

Whether you’re sitting at a desk or typing on a computer all day, it can take a toll on your posture. Tech neck, mouse arm and the frustrating effects that stem from them, like aches and muscle soreness, are no joke. While it’s true that standing desks and ergonomic chairs can help, TikTok has delivered a more creative solution: Adult tummy time. The technique used to help babies build strength in infancy is trending for adults across the platform. Think it sounds silly? You’re not alone. The idea of lying on your stomach may feel ridiculous, but it can be an asset for improving your posture. Devices often rule our day. Between laptops, phones and tablets, we’re constantly looking down from a seated or standing position, causing neck and back issues. But can adult tummy time really be the answer?

What is adult tummy time?

“Adult tummy time is a practice borrowed from pediatrics that involves lying face down, supporting your elbows or hands, to open the chest, lengthen the front of the body, and lifting the head,” says integrative medicine expert Dr. Elizabeth Trattner. She explains that the position activates postural muscles in the back and gives space to tight tissues in the front of the body. You may have come across the practice on TikTok, as adult tummy time has become a viral wellness trend with Gen Z and Millennials. The simple act is effective, but its uptick is no accident. According to Dr. Trattner, it’s not uncommon for healthy adults in their 20s, 30s and 40s to have issues such as neck and upper back pain, headaches, hyper-rotated shoulder joints and stiff shoulders. The common thread? Hours spent hunched over laptops or phones. “This forward‑flex posture, often called ‘tech neck,’ tightens the chest, weakens the upper back and compresses the cervical spine,” she says.

Benefits of adult tummy time

Lying on your stomach is a simple act that can benefit your entire body. “When you lie prone, the chest opens, the hip flexors lengthen and the spinal extensors engage,” says Dr. Trattner. “Adult tummy time helps reverse the sustained forward bend created by prolonged screen use, improving muscle activation, spinal mobility and postural alignment in torso stability exercises,” she adds. More than a trend, adult tummy time is an easy and effective way to realign the body and strengthen your muscles. According to Dr. Trattner, the position benefits the connective tissue (fascia) surrounding and supporting muscles, which can shorten and lose elasticity from a sedentary lifestyle. A scientific study reported that static stretching reduced fascia stiffness significantly and correlated with improved mobility.

How to do adult tummy time

If you’ve ever done yoga, you’re probably familiar with the cobra pose. The position for adult tummy time is similar. “The extension encourages deeper breathing by giving the ribcage and diaphragm more room. That helps release tension in the neck and shoulders, where many people hold stress and hours of computer time,” says Dr. Trattner. To try it, she recommends positioning yourself on a mat or carpet, lying face down. Then place your hands under your shoulders or lay your forearms flat on the floor before you. Next, gently lift your head and chest while keeping your shoulders down. Hold for a few slow breaths, then release. Start with about 30 seconds at a time, a few times a day, and build up slowly. While adult tummy time has its benefits, she cautions against trying the method if you have spinal issues, such as spinal stenosis, spondylosis or osteoporosis. The same goes for those who have recently had surgery, stomach issues or are pregnant, especially in later trimesters

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