We’ve all heard about tummy time for babies—a daily activity that helps them build neck and shoulder strength. But did you know that adults can benefit from tummy time, too? If you’re someone who spends long hours hunched over a desk, looking down at your phone, or struggling with stiff shoulders and a sore neck, adult tummy time might be the surprisingly simple fix you’ve been looking for. In this article, we’ll explore what adult tummy time is, how it helps with neck pain and stiffness, and how to safely try it at home.

What Is Adult Tummy Time?

Adult tummy time is just what it sounds like—lying on your stomach while supporting yourself on your forearms. This gentle posture mimics the “prone” position we encourage for babies, but it works wonders for adult posture and muscle relief, too.

It’s a simple, gravity-driven way to:

Reverse forward head posture
Relieve tension in the neck and shoulders
Activate back and core muscles
Stretch tight chest muscles

Why So Many Adults Have Neck Pain

We live in a world built around screens. Whether it’s working at a computer, scrolling on a smartphone, or binge-watching a show, we spend hours looking down—a posture that puts enormous strain on the neck.

This condition is sometimes called “tech neck.” Over time, this forward head position leads to:

Muscle imbalances
Stiffness in the upper back and neck
Tension headaches
Reduced mobility

And because the body adapts to repeated positions, the longer we stay hunched, the more uncomfortable we feel trying to sit or stand up straight.

How Adult Tummy Time Helps

Adult tummy time works by reversing the effects of slouching. When you lie on your stomach and lift your head gently, you’re activating the small but powerful muscles along your neck and spine—muscles that weaken when you sit slumped all day.

Benefits include:

Neck Decompression: Gently stretches the front of the neck and relieves pressure on compressed vertebrae.

Postural Reset: Encourages your spine to return to its natural curve.

Shoulder Mobility: Opens up the chest and improves shoulder blade movement.

Core Engagement: Activates deep abdominal and back muscles for better spinal support.

Mindful Movement: Encourages body awareness and helps you break the “slouching habit.”

How to Do Adult Tummy Time (Safely)

No fancy equipment needed! Just a yoga mat or soft surface. Here’s how to get started:

1. Start on Your Stomach

Lie down on your stomach on a flat surface. Keep your legs extended and relaxed.

2. Prop Up on Your Forearms

Lift your chest slightly and support yourself with your forearms, elbows directly under shoulders.

3. Keep the Neck Long

Look slightly ahead—not up—so your neck stays aligned. Avoid jutting your chin forward.

4. Breathe and Relax

Take slow, deep breaths. Keep your shoulders relaxed and away from your ears.

5. Hold for 1–5 Minutes

Start with short sessions (1–2 minutes) and build up gradually to 5–10 minutes daily.

When and How Often?

For best results, aim for 1–2 short tummy time sessions per day, especially after prolonged sitting. It’s great to do:

During work breaks
After long drives
After workouts
Before bed to unwind

Tip: Try pairing it with light neck stretches or a heating pad afterward for extra relief.

Important Safety Tips

Listen to your body: If anything feels sharp or painful, stop and adjust.
Avoid if pregnant or if you have recent abdominal or spinal surgery.
If you have a herniated disc, osteoporosis, or other chronic back conditions, check with a healthcare provider first.
Use a small pillow or towel roll under your chest if the position feels too intense at first.