A new wellness trend is capturing the attention of millennials and Gen Zers looking to alleviate neck pain caused by excessive technology use. Known as adult tummy time, this practice involves adults lying face down on the floor to counteract the effects of tech neck. Influencers on social media platforms like TikTok are championing the movement, drawing millions of views and inspiring others to join.
"I got my journal and my book—my legs kicked up. Let's see what this does for my body," gushed influencer Ari Viscera, who racked up over 3.5 million views for showing herself on her stomach, journaling, and stretching while calling out her "horrendous" posture, according to the New York Post.
"To the person that suggested tummy time to correct tech neck, thank you," said influencer Megan Jo, adding that she "already feels a difference" in her body by spending more time on her belly, as reported by the New York Post.
The concept of tummy time is not new. For most parents, it refers to the practice of placing a baby on its stomach while awake and under supervision to strengthen the baby's neck, shoulder, and arm muscles. "Pediatricians recommend tummy time early and often to encourage babies to strengthen their neck and upper back muscles and to help them see the world from a different vantage point," explained Dr. Tiffany Fischman, a pediatrician with Sollis Health. "Tummy time is quite literally a baby spending time lying in the prone position on their belly," Dr. Fischman told Vogue.
Now, adults are embracing this simple exercise as a means to combat the strain caused by prolonged screen time. The average adult spends between three to eight hours a day looking down at screens, according to the New York Post. This prolonged downward head tilt is contributing to tech neck, a term used to describe any form of chronic neck or shoulder pain, soreness, or stiffness caused by bad posture while using technology, as defined by the Mayo Clinic.
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Neck pain has become the fourth leading cause of disability worldwide, with an annual prevalence rate exceeding 30%. Studies indicate that 73% of university students and 65% of people who work from home have neck or back pain, demonstrating the widespread nature of the issue.
Physical therapists and medical professionals are acknowledging the potential benefits of adult tummy time. "As a physical therapist, I see value in this position because it helps counteract forward head and rounded posture by stretching the front of the body, improving spinal extension, and strengthening the muscles that support the shoulders and neck," said Dr. Morgan Severe, an orthopedic clinical specialist at the Hospital for Special Surgery at Naples Comprehensive Health, according to the New York Post.
"Tech neck results from poor posture, where the head leans forward and the neck has to support its weight for an extended period," explained Caitlin Reid, clinical director at Spear Physical Therapy. She warned, "If left unaddressed, tech neck can lead to chronic neck pain, headaches, muscle imbalances, nerve compression, and disc degeneration," as reported by the New York Post.
"Tummy time helps strengthen neck, core, and upper body muscles, prevents flat head syndrome, and supports hand-eye coordination and motor skills," stated Reid. She said even 10 minutes a day of adult tummy time can help prevent tech neck and ease the associated aches.
"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," said W. Zach Smith, DPT, and owner of HIDEF Physical Therapy in Seattle, who recommends starting slowly with adult tummy time, according to Real Simple.
However, professionals caution that adult tummy time may not be suitable for everyone. Conditions for which people should avoid tummy time or consult with their doctors include 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.
"Find a firm spot such as the floor or a yoga mat for adult tummy time and avoid soft surfaces like beds or couches," advised Dr. James Higgins, a physical therapist and partner at Integrative Physical Therapy of NYC, according to the New York Post. He recommended starting with five to ten minutes in the position and stopping immediately if experiencing sharp or shooting pain.
"The reversal decreases pain and provides relief to the neck and lower back joints," stated Dr. Higgins. He explained that adult tummy time requires the participant to extend the neck and lower back, reversing the poor postural position of a flexed neck and lower back.
"Instead of scrolling on my phone, sitting in a chair and looking down, I'm just on my tummy and I'm scrolling with my phone in front of me," said Bek, a content creator, in her TikTok how-to, encouraging others to try this simple adjustment to their daily habits, according to the New York Post.
"Ultimately, our bodies aren't designed to stay in one position for too long," Dr. Severe noted. "Frequent movement breaks and posture changes throughout the day, alongside an active lifestyle, are key to long-term musculoskeletal health."
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