For moms with infants, “tummy time” is a familiar routine—popularized on TikTok as a few supervised minutes of laying babies awake on their stomachs to help strengthen the neck, shoulders, and back. Recommended for infants at least three months old, it’s widely recognized as essential for early development.

Now, experts say tummy time isn’t just for babies anymore.

According to Ma. Elena Lourdes R. Tan, MD of Makati Medical Center (MakatiMed), a similar position can offer posture and muscle benefits for adults—especially those battling long hours of screen time.

“In adult tummy time, you lie on your stomach, prop yourself up on your forearms, and keep your neck aligned with your spine,” explains Dr. Tan. “This position promotes spinal extension, strengthens your back and neck muscles, and helps counteract ‘tech neck’—the strain caused by hunching over phones and computers.”

She adds, “Think of adult tummy time as the opposite of slouching forward for hours while seated.”

Is Adult Tummy Time Right for You?

Despite its simplicity, adult tummy time isn’t for everyone. Dr. Tan advises caution for individuals with certain conditions.

“If you have chronic or severe back pain, spinal stenosis, osteoporosis, or degenerative disc disease, you should avoid adult tummy time unless cleared by your physician,” she says. Pregnant women—especially in the second and third trimesters—and those recovering from surgery should also skip this exercise.

How to Do Adult Tummy Time Safely

If you’ve been given the go signal by your doctor, start slow.

Lie face down on a firm surface, such as a yoga mat on the floor. Prop yourself up on your forearms, relax your shoulders, engage your abdomen, and keep your neck aligned with your spine. Hold the position for a few minutes, rest, and repeat.

“This is not an endurance challenge,” Dr. Tan emphasizes. “Staying in position for 30 minutes or more may actually cause neck or back pain—the very issues you’re trying to address. Stop once you feel strain or discomfort.”

No Time for Tummy Time? Try These Alternatives

Short on time or uncomfortable lying on your stomach? You can still reap similar benefits with other posture-friendly movements.

“Looking up at the ceiling helps relieve neck strain and realign your head with your spine,” says Dr. Tan. She also recommends wall angels: stand with your back against a wall, ensuring your head, shoulders, and pelvis touch it. Slowly raise and lower your arms like you’re making snow angels.

Perhaps the simplest fix of all is movement. “Take walking breaks every one to two hours—or whenever stiffness sets in,” Dr. Tan advises. “Standing up and moving helps undo the hunched posture responsible for much of today’s back and neck pain.”

For more information, contact MakatiMed On-Call at +632 8888 999, email [email protected], or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.