Parents often associate tummy time with babies. They are supervised moments when infants are placed on their stomachs while awake to help strengthen their neck, back, and shoulder muscles. But did you know that this simple activity can benefit adults too? As our lives become increasingly sedentary and screen-heavy, revisiting this childhood exercise might just be the solution we need.
What Is Adult Tummy Time?
“For adults, tummy time is done by lying flat on the stomach with the chest slightly lifted using pillows or their forearms,” Dr Akram Syed MBBS, MD - Paediatrics Apollo Medical Centre, Koramangala, explains. “It also involves gently stretching, lifting their head slightly and doing breathing exercises in that position. This exercise can reduce the negative effects of prolonged sitting and poor posture, especially in today’s digital age.”
Unlike high-impact workouts, this form of movement is gentle and can be done by most healthy individuals with minimal risk, provided it's done correctly and at the right time (on an empty stomach, for instance).
Also Read: Why You Should Stretch Before Getting Out Of Bed In The Morning?
Benefits Of Tummy Time For Adults
Counters The Effects Of Prolonged Sitting
In today’s digital age, desk jobs, binge-watching, and constant scrolling contribute to poor posture and weakened core muscles. Tummy time stretches out tight hip flexors, opens up the chest, and encourages a more neutral spinal position. This can relieve some of the strain on your lower back caused by hunching over desks or screens all day.
Strengthens Core And Postural Muscles
When you’re in the tummy-down position, your core muscles are subtly activated to support the body. Over time, this can help improve overall posture, stabilise the spine, and reduce mid-back stiffness. Strengthening these muscles also supports daily movements like bending, lifting, and even breathing.
Relieves Neck And Back Tension
Lying on your stomach and gently stretching can release tension in the neck and upper back, especially when paired with mindful breathing. It offers a natural counter-stretch to the slouched, forward head posture many of us adopt throughout the day.
Encourages Deep, Diaphragmatic Breathing
The prone position helps expand the back of the rib cage, allowing for more diaphragmatic breathing. This can be calming and beneficial for lung function, especially when done mindfully.
Also Read: From Pain To Posture Issues: 5 Ways Tight Hips Affect Your Body, And How to Fix It
When To Avoid Tummy Time
While this gentle activity suits many, it isn’t advisable for everyone. People with the following conditions should avoid or modify tummy time and consult a healthcare provider first:
- Spinal injuries or recent back surgery
- Abdominal surgeries or hernias
- Pregnancy
- Severe acid reflux or gastrointestinal discomfort
- Respiratory issues
Also, it shouldn’t be done on an empty stomach, Dr Syed warns.
Conclusion
Adult tummy time isn’t just about nostalgia; it’s a gentle, effective way to counteract the effects of modern lifestyles. While it’s not a substitute for medical care in chronic pain or spinal conditions, it can complement your daily wellness routine and promote a healthier posture. So the next time you find yourself slouching at your desk, try dropping down for a few minutes of tummy time.