Adults across the country are now lying on their stomachs like babies to combat the growing epidemic of “tech neck,” a condition caused by hours of hunching over screens, but many are surprised by the dramatic results of this simple practice.
At a Glance
- “Adult tummy time” is emerging as an effective technique to combat tech neck pain and improve posture
- The average adult spends 3-8 hours daily looking down at screens, with up to 67% of cell phone users experiencing neck pain
- Just 5-10 minutes of daily tummy time can help strengthen neck muscles and reverse the effects of poor posture
- This practice works by balancing the spine, loosening front muscles, and tightening back muscles
- Neck pain is the fourth leading cause of disability worldwide, making simple preventive measures crucial
What Is Tech Neck and Why Is It a Problem?
Tech neck refers to chronic neck and shoulder pain resulting from poor posture while using smartphones, tablets, and computers. According to Mayo Clinic experts, “Bending your head forward at a 45-degree angle to look at a cellphone or tablet can dramatically increase your chances of having a tech neck.” This position places tremendous strain on the cervical spine, essentially forcing your neck muscles to support the equivalent of a bowling ball at an awkward angle for extended periods.
With the average adult spending between 3 to 8 hours daily looking down at screens, it’s no surprise that neck pain has become the fourth leading cause of disability worldwide. Physical therapist Gina Williams notes, “Someone who’s doing seated desk work hunched over, they tend to get a little bit more frequency of pain.” The condition affects up to 67% of cellphone users, creating a silent epidemic of discomfort that impacts quality of life and productivity.
How Adult Tummy Time Works
Tummy time, traditionally reserved for infants developing neck strength, has been reimagined for adults suffering from tech-related posture problems. The practice involves lying on your stomach, typically propped up on forearms, to strengthen the muscles in the neck, shoulders, and back. This position naturally counteracts the forward head posture that develops from looking down at screens all day.
The technique works by balancing the spine, loosening the chronically tight front muscles, and strengthening the weakened back muscles. When practiced consistently, tummy time can improve posture, reduce pain, and increase mobility. Physical therapist Heather Jeffcoat notes, “Tummy time works to straighten the spine and work towards extension, reversing the forward curve of being on a phone or other devices throughout the day.”
Practical Implementation for Adults
Starting an adult tummy time practice doesn’t require special equipment or a significant time commitment. Experts recommend beginning with just five minutes daily and gradually increasing duration as comfort improves. Some people incorporate the practice into their existing routines by responding to emails or scrolling through social media while in the tummy time position rather than hunched over in a chair.
For optimal results, physical therapists recommend lying on your stomach with forearms on the floor, elbows under shoulders, and neck in neutral alignment. More advanced practitioners can add gentle neck extensions or incorporate props like pillows under the chest for comfort. Breaking tummy time into mini-sessions throughout the day may be more manageable than one longer session.
Additional Benefits Beyond Neck Pain Relief
While addressing tech neck is the primary motivation for many adults trying tummy time, practitioners report numerous additional benefits. Yoga instructor Sam Rus promotes the practice, stating, “10 minutes a day will passively stretch your core and hips, increase spine mobility, aid in digestion and reverse the effects of sitting for long periods of time.” These comprehensive benefits make tummy time an effective countermeasure to our increasingly sedentary, screen-focused lifestyles.
For complete spine health, experts recommend complementing tummy time with other exercises targeting tech neck, including rows, pull-downs, planks, and foam roller exercises. Additionally, taking regular screen breaks, adjusting device height to eye level, and strengthening core muscles all contribute to improved posture and reduced neck strain. However, persistent pain should prompt a visit to a healthcare provider, as it may indicate a more serious condition requiring professional intervention.
