Is ‘adult tummy time’ the secret to fighting tech neck? How it can ease neck and back pain

No sweat, nary sneakers, nary standing. The latest wellness craze skips nan squats and goes consecutive to nan floor.

“Adult tummy time” is taking nan net by storm, pinch fans claiming nan face-down position helps hole posture and fends disconnected nan modern-day menace known arsenic tech neck.

The Post said pinch 3 beingness therapists to find retired if this inclination is simply a back-saving breakthrough — aliases conscionable different symptom successful nan neck. Here’s everything you request to cognize earlier hitting nan ground.

What is tech neck?

Turns retired each that scrolling, typing and slouching comes astatine a cost.

“Tech cervix is simply a word utilized to picture nan cervix pain, stiffness and discomfort that results from prolonged periods of looking down astatine physics devices for illustration smartphones, tablets aliases laptops,” said Caitlin Reid, objective head astatine Spear Physical Therapy.

It’s often nan consequence of mediocre posture, erstwhile nan caput leans guardant and nan cervix has to support its weight for an extended play of time, Reid explained.

And that’s nary mini task.

“Ten pounds of weight is added to nan cervical spine for each inch that nan cervix is tilted forward,” said Dr. James Higgins, a beingness therapist and partner astatine Integrative Physical Therapy of NYC.

He said much patients are coming into his believe pinch symptoms of tech neck, particularly agency workers.

While it’s reliable to pin down precisely really galore Americans are affected, studies indicate that 73% of assemblage students and 65% of group who activity from location person cervix aliases backmost pain.

“If near unaddressed, tech cervix tin lead to chronic cervix pain, headaches, musculus imbalances, nervus compression and disc degeneration,” Reid warned.

What is ‘adult tummy time’?

If you’ve ever spent clip pinch a baby, you’ve astir apt seen this move successful action.

“‘Tummy time’ for infants is simply a captious activity that supports respective cardinal beingness and cognitive milestones,” Reid said.

It helps fortify neck, halfway and precocious assemblage muscles, prevents level caput syndrome and supports hand-eye coordination and centrifugal skills, she explained.

For adults, nan move is each astir counteracting poor posture.

“‘Adult tummy time’ requires nan subordinate to widen nan cervix and little back, reversing nan mediocre postural position of a flexed cervix and little back,” Higgins explained.

“The reversal decreases symptom and provides alleviation to nan cervix and little backmost joints.”

Does it really work?

“As a beingness therapist, I spot worth successful this position because it helps counteract guardant caput and rounded posture by stretching nan beforehand of nan body, improving spinal hold and strengthening nan muscles that support nan shoulders and neck,” said Dr. Morgan Severe, an orthopedic objective master astatine nan Hospital for Special Surgery astatine Naples Comprehensive Health.

Reid said moreover 10 minutes a time tin thief forestall tech cervix — and easiness nan aches that travel pinch it.

“’Tummy time’ tin relieve cervix and little backmost symptom for patients who are suffering from postural syndromes, strain and cervical aliases lumbar disc displacement injuries specified arsenic herniations and protrusions,” Higgins added.

Proceed pinch caution

While “adult tummy time” is simply a wide accessible move, it’s not for everyone.

“’Tummy time’ would not beryllium due for individuals diagnosed pinch cervical aliases lumbar stenosis, spondylosis and osteoarthritis,” Higgins warned.

“In these cases, extension-based movements specified arsenic ‘tummy time’ would astir apt exacerbate their symptoms,” he continued.

Reid said others should beryllium cautious too, specified arsenic those pinch superior backmost aliases cervix pain, caller abdominal aliases cardiac surgeries, terrible breathing problems and women adjacent nan extremity of their pregnancy.

“It’s important that nan position feels comfortable and doesn’t origin pain, specified arsenic successful nan little back,” Severe said. “If it does, I urge speaking pinch a licensed healthcare supplier for modifications.”

‘Tummy time’ tips

To do nan move, find a patient spot specified arsenic nan level aliases a yoga mat. Avoid soft surfaces for illustration beds aliases couches.

“For due positioning, laic look down connected your elbows,” Higgins said. “Make judge your elbows are positioned straight underneath your shoulders. Look consecutive up and relax your little back.”

Begin pinch 5 to 10 minutes successful nan position.

Stop instantly if you acquisition crisp aliases shooting symptom successful your neck, shoulders aliases back, consciousness lightheaded, person trouble breathing, announcement numbness aliases tingling successful your hands aliases arms aliases cannot support due posture, Higgins said.

Don’t want to get connected nan floor? You’ve sewage options

If you’re not fresh to deed nan carpet, location are plentifulness of different moves you tin effort to tackle tech neck.

“Commonly utilized strategies for addressing tech cervix and mediocre posture see strengthening of nan postural muscles successful nan neck, shoulders and precocious backmost arsenic good arsenic stretching of nan tight muscles successful nan shoulders, thorax and backmost of cervix caused by mediocre posture,” Reid shared. 

Think cervix and enarthrosis rolls, limb circles, wall push-ups and yoga poses for illustration downward canine aliases cat-cow.

Higgins agreed.

“When we slouch our shoulders forward, our cervix will tilt guardant arsenic well,” he said. “Through strengthening our precocious back/scapular muscles, we support our shoulders retracted and, successful return, our cervix stays successful a neutral, pain-free position.”

The astir important portion of each is elemental — move.

“Ultimately, our bodies aren’t designed to enactment successful 1 position for excessively long,” Severe said.

“Frequent activity breaks and posture changes passim nan day, alongside an progressive lifestyle, are cardinal to semipermanent musculoskeletal health.”