No gym. No fancy gear. No standing. A new wellness trend is encouraging people to hit the floor — literally — to find relief from the everyday strain of tech-related posture problems.
Dubbed “adult tummy time,” this simple position has gone viral across TikTok, with millions of views praising its potential to reverse the effects of “tech neck,” the stiffness and pain caused by constantly looking down at phones and laptops. But is this grown-up version of a baby’s core-strengthening move really the answer to modern back and neck issues? Experts say it just might be — with a few important caveats.
What Is Tech Neck?
Tech neck refers to pain and discomfort in the neck and upper back due to prolonged forward head posture — a common result of looking down at screens for extended periods.
According to Caitlin Reid, clinical director at Spear Physical Therapy, “Tech neck is caused by sustained flexion of the neck, which forces the cervical spine to support extra weight.” For every inch your head tilts forward, it adds roughly 10 pounds of pressure to your spine.
With more people working from laptops, scrolling on smartphones, or slouching through video calls, tech neck has become increasingly common. In fact, research shows that up to 73% of university students and 65% of remote workers report neck or back pain.
Enter: Adult Tummy Time
Inspired by the infant exercise that helps babies build neck and upper body strength, adult tummy time is a grown-up adaptation designed to reverse the effects of tech-induced posture.
“Lying on your stomach with your elbows under your shoulders encourages spinal extension,” explained Dr. James Higgins, physical therapist at Integrative Physical Therapy of NYC. “It’s essentially the opposite of slouching — your head lifts, shoulders retract, and your back gets a much-needed stretch.”
And while it might seem too simple to be effective, physical therapists say the benefits are real. According to Dr. Morgan Severe of the Hospital for Special Surgery, “This position improves posture by opening up the chest, stretching tight muscles at the front of the body, and activating the muscles that support the spine and neck.”
How to Do It Right
You don’t need a yoga class or a trainer — just a flat, firm surface like a mat or floor (skip your couch or bed).
Start by lying face-down with your elbows under your shoulders.
Keep your forearms on the ground, shoulders relaxed, and look straight ahead.
Avoid overarching your lower back; the position should feel supportive, not painful.
Experts recommend beginning with 5 to 10 minutes a day and gradually increasing as needed. And if the floor isn’t your thing? Chair-based posture exercises like shoulder rolls, wall angels, or cat-cow stretches can help too.
Proceed With Caution
While adult tummy time can benefit many, it’s not for everyone.
Dr. Higgins warns that people with cervical or lumbar stenosis, osteoarthritis, or recent spinal injuries should avoid this position unless cleared by a medical professional. Pregnant individuals, those with recent abdominal surgery, or anyone experiencing breathing issues should also proceed carefully.
“If you feel sharp pain, numbness, tingling, or dizziness, stop immediately,” Higgins advised.
Tummy Time and Long-Term Health
The growing popularity of adult tummy time highlights a broader issue: our bodies weren’t meant to sit or slump all day.
“Movement is medicine,” said Dr. Severe. “Our joints, muscles, and ligaments all depend on regular activity. Getting out of a forward-hunched position, even for a few minutes a day, can help maintain mobility and reduce pain over time.”
While tummy time alone won’t undo years of poor posture, it’s a step in the right direction — especially when combined with daily stretching, strengthening, and regular breaks from screens.
So the next time your neck starts to ache after a few hours at your desk, consider doing what the babies do: get down on your belly and give your spine a break.