A new wellness trend called adult tummy time is making waves online as a simple, floor-based method to combat tech neck – the stiffness, pain, and poor posture caused by prolonged screen use. Inspired by infant development exercises, adult tummy time involves lying face-down, propped up on your elbows, to stretch the front of the body and strengthen the neck, shoulders, and spine. Physical therapists say this position can help counteract the harmful effects of slouching, reduce tension, and promote better spinal alignment. With millions of views on social media, the trend is gaining traction as a low-effort, equipment-free solution for modern aches and pains, especially among office workers and remote employees.
What is tech neck?
Tech neck refers to the neck pain and stiffness caused by long periods of looking down at electronic devices. This posture puts excessive strain on the cervical spine, adding up to 10 pounds of pressure for every inch the head tilts forward. Over time, this can lead to chronic discomfort, headaches, nerve compression, and even spinal degeneration. With the rise in remote work and screen time, more people, especially students and office workers, are experiencing symptoms of tech neck.
How does adult tummy time help?
Just like tummy time helps infants build neck and core strength, adult tummy time encourages spinal extension and muscle activation in the neck, shoulders, and lower back. By lying on the stomach and lifting the upper body, the position reverses the effects of constant forward flexion. Experts say as little as 10 minutes a day can improve posture, relieve muscle tension, and prevent strain-related injuries. It’s particularly helpful for those with mild postural syndromes or sedentary lifestyles.
What’s the right way to do it?
To practice adult tummy time:
- Lie face-down on a firm surface like a yoga mat or carpeted floor
- Rest on your elbows, making sure they’re aligned under your shoulders
- Keep your head neutral and look forward, not down
- Breathe normally and relax your lower back
Start with 5–10 minutes per session and stop immediately if you feel sharp pain, dizziness, or numbness.
When to avoid it
While generally safe, adult tummy time isn’t suitable for everyone. People with cervical or lumbar spinal conditions (like stenosis or arthritis), those recovering from recent surgery, or pregnant women should consult a doctor before trying it. Individuals with severe neck or back pain may also require modified stretches tailored by a physical therapist.
Other options to fight poor posture
If you prefer not to lie on the floor, several other exercises can help combat tech neck. These include:
- Neck and shoulder rolls
- Wall push-ups
- Arm circles
- Yoga poses like cat-cow and downward dog
The key is strengthening postural muscles and stretching tight areas like the chest and back of the neck.Experts agree that the best way to prevent tech-related aches is regular movement. Long hours in a single position, whether slouched or upright, can strain muscles and joints. Taking frequent breaks, alternating posture, and incorporating simple mobility exercises can go a long way in preserving long-term spinal health.
