Experts Claim This TikTok Trend Boosts Posture

The Benefits of Tummy Time for Adults

Tummy time is a common practice for infants, helping them develop essential neck, arm, shoulder, and core strength. However, in recent years, adults have started to explore tummy time as a way to improve posture, alleviate "tech neck," and reduce muscle pain. This trend has gained traction on platforms like TikTok, where users share their experiences and tips for incorporating tummy time into daily routines.

To try tummy time, start by lying face down on the floor or bed, then prop yourself up on your elbows. Ensure your neck is aligned with your spine and avoid letting it hang down or flex. Gently pull in your abdominal muscles to protect your back, and roll your shoulders down and back to engage your shoulder girdle muscles and reduce strain on your neck.

Begin with short sessions, such as 10 seconds, and gradually increase the duration. Aim for 3 to 6 repetitions initially, and do tummy time every 2 to 3 days as long as you don’t experience any increase in shoulder, neck, or back pain. Over time, you can work up to 10-minute sessions or longer.

Understanding the Role of Tummy Time

For adults who spend a lot of time sitting, tummy time can be particularly beneficial. Prolonged sitting can lead to slouching, which may cause tight neck and abdominal muscles. Tummy time helps stretch these tight flexor muscles and strengthen spinal extensors, promoting better posture and keeping the spine in neutral alignment.

Another potential benefit is its effect on "tech neck." Leaning over computers and phones can create a forward curve in the neck, leading to tension and discomfort. Tummy time may help reduce this forward curve, easing pressure on the neck and back.

Recognizing Symptoms of Poor Posture

Poor posture can manifest in various ways. According to some health experts, if you experience pain in your back, neck, and shoulders, stiffness, or issues like heartburn or gastrointestinal discomfort, it could be related to poor posture. These symptoms often worsen when you're slumped or hunched.

Safety Considerations

While tummy time can be beneficial, it's not suitable for everyone. Individuals with back issues should avoid lying on their stomachs, as it can counteract the natural curve of the spine and cause painful pressure. Pregnant individuals should also avoid tummy time during their second and third trimesters and consult with their healthcare provider before trying it.

It’s important to monitor how you feel after trying tummy time. Pain or discomfort during or after the exercise should be taken seriously, and you should stop if necessary.

Alternative Ways to Improve Posture

If tummy time isn't right for you, there are other ways to improve posture:

• Practice the Perfect Position: When standing, extend your spine and keep your shoulders back. When sitting, relax your shoulders, ensure your feet are flat on the floor, and support your lower back with your chair.
• Keep Moving: Avoid holding any position for too long. Change positions frequently, especially if you're sitting or standing for extended periods.
• Limit Screen Time: Sedentary behaviors like leaning over screens can contribute to neck pain. Try to take regular breaks from electronic devices.
• Get Evaluated: If you've tried multiple methods to improve your posture without success, consider consulting a physical therapist. They can assess your condition and provide personalized recommendations.

Final Thoughts

Tummy time can be an effective tool for improving posture, but it's crucial to listen to your body and seek guidance from a healthcare provider to ensure it's safe for you. By combining tummy time with other lifestyle changes, you can work towards better posture and overall well-being.