This Simple Stretch Can Relieve Neck Pain and Improve Posture

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.

Adult tummy time involves lying on your stomach, with your torso propped up by flat forearms (ironically, and conveniently, an ideal posture for typing and scrolling). A quick scroll through TikTok reveals many users pausing in the pose for a few breaths before lowering down; others are seen with their stomachs draped over pillows to alleviate back pain. The majority of sharers insist that the practice is the key to better posture.

Tummy time offers a direct contrast to the shape that many of us take throughout the day—aka hunched over screens and steering wheels.

Along with the minimal effort required to access tummy time, Lauren Glisic, a physical therapist and strength conditioning specialist in Los Angeles, says 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 can directly affect the cervical and thoracic spine, resulting in postural compensations and muscle fatigue, commonly referred to as tech neck. This condition is characterized by chronic neck or shoulder pain caused by a consistently rounded upper body posture.

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 the deep neck extensors, thoracic spine extensors, scapular stabilizers (including the lower trapezius and serratus anterior), and the deep core, promoting engagement that encourages spinal alignment.

Glisic adds that the pose also takes the pressure off 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 prolonged sitting—a welcome break.

Additionally, time spent lying on your belly and undoing daily stress patterns can increase body awareness, as it can be challenging to understand and address what’s happening in the body until you unpack these habitual patterns. 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

Tummy time is a pose you can drop into whenever you need a spine-lengthening stretch.

Glisic recommends enjoying the posture as a reset, either pre- or post-workout, or as a standalone for 3-5 minutes a day, increasing the time range if it feels comfortable 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-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.