If you’ve ever caught your reflection hunched over your phone or laptop and thought, ‘Crikey, when did I start morphing into a question mark?’—you’re not alone.
The modern plague of ‘tech neck’ is real, and it’s not just teenagers glued to social media who are feeling the pinch.
But what if the solution to our slouching woes was as simple as lying on the floor, baby-style? Enter: adult tummy time.
Yes, you read that right. The same practice that paediatricians recommend for bubs to strengthen their necks and avoid flat heads is now being co-opted by grown-ups in search of better posture and less pain.
Videos of adults sprawled on their bellies, propped up on elbows or hands, are racking up millions of views online. But is this just another wellness fad, or could it actually help us undo years of hunching over screens?
What exactly is ‘adult tummy time’?
At its core, adult tummy time is about getting down on your stomach and holding yourself up—either on your elbows (think yoga’s sphinx pose), on your hands (cobra pose), or even with arms and legs lifted off the ground (the so-called Superman).
The idea is to counteract the hours we spend bent forward, whether at a desk, on the couch, or peering at a phone.
Social media is awash with claims that this simple move can ‘fix’ your posture, banish neck and back pain, and reverse the dreaded tech neck. But what does the science say?
The truth about posture and pain
We’ve all been told to ‘Sit up straight!’ at some point, and the image of perfect posture—back ramrod straight, shoulders back, chin up—is deeply ingrained.
But according to Professor Leon Straker from Curtin University, the link between posture and pain isn’t as clear-cut as we might think.
Surprisingly, research shows that slouching doesn’t necessarily cause neck or back pain. In fact, one study found that people with the most upright posture actually had a slightly higher risk of pain over time.
The real takeaway? Posture is important for function, but it’s not the sole culprit behind our aches and pains.
Professor Suzanne Snodgrass, head of physiotherapy at the University of Newcastle, points out that while people with neck pain often sit with their heads forward, it’s not clear whether the posture causes the pain or vice versa.
And Associate Professor Bruno Saragiotto from UTS adds that factors like low physical activity, stress, emotions, and poor sleep are more strongly linked to back pain than posture alone.
Can adult tummy time really ‘fix’ tech neck?
So, will a daily dose of tummy time transform you from Quasimodo to upright citizen? Not quite. While lying on your belly and extending your spine can help counteract the hours spent hunched over, it won’t magically ‘fix’ your posture or erase pain overnight.
What it can do, according to the experts, is help maintain your spine’s range of movement and give your back a much-needed stretch.
It’s a gentle way to remind your body that it can move in more ways than just forward flexion. But as for permanently changing how you sit or stand? That’s a bigger ask.
Professor Straker says it makes sense biomechanically to balance out all that forward bending with some extension, but warns to start gently and progress slowly—especially if you’re not used to these movements.
And if you’re particularly stiff, just lying on your tummy with your head down can be a good starting point.
Credit: Dr Dan, DPT / TikTok
Beyond tummy time: What really helps?
While adult tummy time is low-risk and easy to try, the experts agree that there are more effective ways to build resilience and reduce pain.
Regular movement is key—whether that’s walking, swimming, Pilates, or simply taking frequent breaks from sitting.
In the office, don’t obsess over perfect posture. Instead, focus on moving regularly and changing positions.
At home, try simple exercises like standing against a wall and pulling your shoulder blades back, or lying on your back and stretching your arms out to the side.
These moves help open up the chest and lengthen the spine, counteracting the effects of hunching.
For strength, activities that lift the head and neck against gravity—like swimming—are particularly beneficial.
And remember, posture is dynamic and adaptable. There’s no single ‘correct’ way to sit or stand, and trying to hold yourself rigidly upright all day can actually do more harm than good.
Credit: Better Day Chiro- Charlotte, NC / Instagram
When to seek help
If you’re experiencing ongoing pain, don’t just tough it out. Persistent discomfort should be assessed by a health professional, who can help tailor a plan to your needs.
The bottom line
Adult tummy time isn’t a miracle cure for tech neck, but it can be a useful addition to your movement toolkit—especially if you’re looking for a gentle way to stretch out after a long day at the desk. The real secret? Keep moving, mix up your postures, and don’t stress about being perfectly upright all the time.
Have you tried adult tummy time, or do you have your own tricks for tackling tech neck? Share your experiences and tips in the comments below—we’d love to hear from you!
Also read: Exercise boosts brain health regardless of weight, study finds
