Pediatricians recommend placing children on their stomachs for a certain amount of time during the day to strengthen their neck, shoulder, and arm muscles – this is already well-known. What's surprising is that today, quite a few people are recommending doing this for adults as well to address issues of neck pain and stiffness caused by poor posture from using smartphones and computers for many hours throughout the day. Some of them are fitness trainers, and even doctors report that there is something to their claims. "Stomach time allows adults to strengthen the posterior muscles of the body and back," says Dr. Jason Snib, an orthopedic surgeon from Los Angeles. "These muscles are very important for maintaining proper posture and spinal stability," he adds. So, what exactly is stomach time for adults, and how do you do it? We’ll explain everything to you now.
What is 'stomach time'?
Stomach time involves lying on your stomach with support from your elbows, with your back arched. You can also lift your arms, legs, and upper body off the floor while staying on your stomach, and this is exactly what Dr. Leah Rispoli, a pain management specialist and physiotherapist from California, recommends. According to her, this strengthens the back and neck muscles, which reduces pain and stiffness in those areas.
This position also helps improve the range of motion in the back, claims Dr. Heather Jeffcoat, a physiotherapist from Los Angeles. "Stomach time can align the spine and counteract the forward tilt created when using mobile devices throughout the day.
Can stomach time really help with neck pain?
Estimates suggest that the average person spends about 4 hours a day on their mobile phone, and this doesn’t include the time spent in front of a computer. During most of this time, we are leaning forward, placing the weight of the head (about 5 kg) on the neck and upper back muscles, which is what causes the neck pain we experience. Dr. Snib says that since the neck is strained and we don’t use the muscles to support it, stomach time can build strength in these muscles, which is necessary for stabilizing the neck.
Lying on the stomach essentially mimics a position that physiotherapists recommend for aligning the spine and creating a more natural posture, as well as building strength in the back and neck muscles, which ultimately helps prevent pain and improve posture. Additionally, in this position, you also stretch the abdominal muscles and hip flexors, which, according to Dr. Jeffcoat, are two muscle groups that tend to be tight from prolonged sitting.
How to do stomach time for adults?
Experts provide several tips for stomach time and explain how to do it:
Lie on your stomach on a yoga mat or the floor.
Support your upper body with your forearms, resting on your elbows.
You can lift your legs and arms off the floor to increase the exercise’s effectiveness.
Keep your neck aligned with your spine – avoid stretching it beyond the spine’s natural position.
Engage your abdominal muscles to prevent back strain.
Look forward with your eyes and keep your head raised in this position.
Avoid overarching your back.
Hold this position for 10-15 seconds, then relax your body.
If you experience pain, stop immediately. If, on the other hand, you feel you can continue a bit longer, stay in this position for a few more seconds.
Who should avoid stomach time for adults?
This exercise can be beneficial for almost everyone, but there are some people who should avoid it. First, if you experience discomfort while performing the exercise, it’s recommended not to do it and instead consult a doctor to understand the cause of the pain you’re experiencing and how to treat it. Second, if the pain stems from a recent injury, you should also avoid it. Don’t push yourself to do the exercise if it causes pain, as this could worsen the issue you’re dealing with.
Other methods for dealing with neck pain and stiffness
While stomach time for adults can definitely help, there are other exercises that can provide relief, improve the neck’s range of motion, and reduce pain in the neck and upper back, such as:
Rowing with dumbbells, resistance bands, or a rowing machine.
These exercises help open the chest, improve posture, and increase flexibility. They also work your muscles in general, which strengthens them.
In summary
Stomach time for adults is a recommended exercise for those suffering from neck pain and stiffness, and it, along with other additional exercises, can definitely improve your posture if you work long hours in front of a computer and use a smartphone extensively throughout the day. It’s recommended to dedicate a few seconds a day to it—it doesn’t take more than 10-15 seconds - but if you feel discomfort or pain, it’s advisable to consult a doctor to understand how to properly address the issues you’re experiencing.
Subscribe and REMOVE ALL ADS
LOVE our articles but HATE our ads? For only $3.89 per month, enjoy a seamless, ad-free experience that lets you focus on what matters most โ enjoying all of our content, uninterrupted. ๐ 100% Secure Payment ๐ Cancel Anytime, No Strings Attached Unlock a cleaner, faster browsing experience today and gain the freedom to navigate without visual clutter.
Ready for a Ad-Free experience? Upgrade now for just $3.89/month!
To enable your Ad-Free Subscription, please fill the fields below
Thank you for your subscription!
Your subscription was successful, now you can enjoy an ad-free experience!! Note: To make sure you get no ads, please make sure to log in to your account. If you are logged in already, then refresh the page. The subscription can be cancelled at any time.
Subscribe
Want to Stay Smart and Healthy?
Get updates on new posts directly to your inbox!
Login
Login via Email
The new BabaMail app is now available at the app stores.
