People are buzzing about “Adult Tummy Time” – here’s why it’s truly remarkable.

      Logging hours on my laptop and phone (yes, scrolling through TikTok for the latest wellness trends counts as part of the job) has not been kind to my posture and tech neck. I’m definitely not alone in this—approximately 65 percent of remote workers experience neck or back pain, largely due to laptops and smartphones.

      I haven't yet tested the posture-correcting “Power Bra” made popular by Taylor Swift (not convinced enough to spend $178 on it), and I don't have the motivation to consistently perform neck, shoulder, and back exercises that claim to ease the strain. However, I do enjoy lying on my stomach while watching Étoile (Gilmore Girls fans, rejoice), unloading my thoughts, or browsing TikTok for research. According to social media trends, this so-called “adult tummy time” could be a fantastic (and free) way to enhance posture and alleviate tech neck, requiring just 10 minutes. But is adult tummy time truly as beneficial as it seems? Experts have shared their insights.

      ### Experts Consulted

      At The Everygirl, we emphasize that wellness advice should be grounded in accurate, science-based information so our readers can make knowledgeable choices regarding their health and well-being. That's why we seek out trustworthy experts, ensuring that every piece of content we present is reliable and empowering.

      **KRISTINA RUDZINSKAYA**

      Kristina Rudzinskaya is a certified Pilates and yoga instructor and the founder of Etalon, a posture wellness brand. With a tech background and a strong passion for alignment and movement health, she merges scientific understanding with real-world experience to help women feel empowered, supported, and comfortable in their bodies. Kristina offers a distinctive perspective on posture, anchored in functional movement and mindful practices.

      **ROBYN GAILLARD**

      Robyn Gaillard is a wellness educator and clinician focused on holistic healing through the nervous system, circadian biology, and cellular health. Certified in HeartMath, Reiki, and Applied Quantum Biology, she assists clients in reconnecting with the body's natural healing capabilities.

      ### What Is “Adult Tummy Time”?

      Inspired by the infant activity known as “tummy time,” which promotes development of neck, shoulder, and core strength, the adult variant involves lying on your stomach [resting on your forearms] to gently reintroduce spinal extension and activate the postural muscles that become dormant after long periods of sitting. Kristina Rudzinskaya explained, “It can surprisingly be an effective way to reset the spine, recalibrate breath, and restore postural balance.”

      After going viral (thanks to TikTok creator @chsnwhn, who asserted that “tummy time solves tech neck”), numerous individuals have started trying adult tummy time for themselves. Jenn Ashley, a posture and fitness coach, enjoys watching TikTok during her tummy time, while Sam Rus, a yoga instructor, combines hers with laptop work or reading for 10 minutes a day. While some may take the face-down position to multitask, others opt to incorporate it into a yoga or Pilates pose, such as sphinx, cobra, swan, and swimming.

      ### What Are Its Benefits?

      The human body was never designed to endure prolonged periods of forward flexion (i.e., sitting at a desk or looking at a phone), which shortens the front body and weakens the back. “Our tech habits lead to forward head posture, curving the cervical spine,” explained Robyn Gaillard, a wellness educator specializing in the mind-body connection. To counteract the time spent hunched over in a tech neck position, adult tummy time stretches and strengthens the neck, back, and core. “Tummy time encourages spinal extension rather than rounding, which is a much-needed relief from extended sitting,” Gaillard affirmed. Moreover, since the body adapts to the postures we frequently adopt, regularly practicing tummy time can enhance the range of motion in your spine.

      In physical therapy, extension exercises and prone positioning have been effective methods for improving posture and alleviating pain. Rudzinskaya notes that adult tummy time not only opens the chest and promotes a neutral spinal curve, but also activates deep postural muscles, like the transverse abdominis, known for supporting spinal stability in Pilates. Beyond strengthening the upper body, lying on your stomach enhances body awareness, improves performance, reduces injury risk, and helps regulate your nervous system (maintaining a balance between “fight-or-flight” and “rest-and-digest” states).

      ### How to Try It

      Though it seems straightforward, there is a right way and a wrong way to perform adult tummy time. Whether you do it on your bed, couch, or the floor, and whether you choose to do it solo or alongside another activity, ensure you're properly positioned for the practice using Rudzinskaya’s advice:

      1. **Find neutral spine in prone:** Lie on your stomach with your legs extended, gently pressing your pubic bone into the mat