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Sometimes, the simplest movements can have the most profound impact on your body. Such is the case with adult tummy time, a stretch currently trending on TikTok that invites you to counter the hunching effects of contemporary life with an infant-inspired position—which just so happens to bear an uncanny resemblance to a familiar yoga pose.
Adult tummy time finds you lying on your stomach, your torso propped up by flat forearms (ironically, and conveniently, an ideal posture for typing and scrolling). A quick turn through TikTok finds many pausing in a pose akin to Sphinx for a few breaths before lowering down; others with stomachs draped over pillows to alleviate back pain. The majority of sharers insist that the practice is the key to better posture.
Along with the minimal effort required to access tummy time, Lauren Glisic PT, DPT, CSCS, and co-founder of Athletic Lab in Los Angeles, notes that the foundational position requires no equipment and can aid in breathing, spinal health, and, yes, improved posture.
The Benefits of Adult Tummy Time
Tummy time offers a direct contrast to the shape that many of us take throughout the day—aka hunched over screens and steering wheels.
According to recent research, prolonged smartphone and screen time use directly affects the cervical and thoracic spine, resulting in postural compensations and muscle fatigue known as tech neck, which is chronic neck or shoulder pain caused by a consistently rounded upper body.
While spending less time on your devices is an obvious solution, tummy time can provide additional, and accessible, relief.
“When an adult gets into a prone (face-down) position, we’re encouraging spinal extension, the opposite of the forward-flexed posture most people fall into during screen time,” says Glisic. Though for most adults this is largely a passive position, a lot is actually happening while you’re chilling on your belly. According to Glisic, tummy time activates deep neck extensors, thoracic spine extensors, scapular stabilizers (including the lower traps and serratus anterior), and the deep core, engagement that encourages spinal alignment.
Glisic adds that the pose also takes the pressure off of areas that may be overworked for those who spend their days sitting, giving your pecs, hip flexors, and neck flexors—all of which become tight in a prolonged seat—a welcome break. Plus, time spent lying on your belly and undoing daily stress patterns can increase body awareness, as it can be difficult to understand and address what’s happening in the body until you unpack these habitual shapes. With the addition of an open chest and diaphragm creating smoother, deeper breathing patterns, tummy time becomes a solution to more than one everyday ailment.
Adult Tummy Time Tips
Like a midday Savasana session, tummy time is a pose you can drop into whenever you need a spine-lengthening stretch.
Glisic recommends enjoying the posture as a reset pre- or post-workout, or a standalone for 3-5 minutes a day, increasing that time range if it feels good in your body. If you experience lower back pain while on your stomach, elevating the body atop a pillow, bolster, or stability ball can help reduce strain. Additionally, be sure to place your feet at hip’s width distance or even wider to minimize strain in the lumbar region.
Once you’re comfortable in the pose, Glisic suggests building in movement-based variations, such as arm lifts, head nods, or subtle backbends. If you need us, we’ll be alleviating our tech-heavy days with deep breaths in Locust and Upward-Facing Dog.
