There’s a new trend in wellness, and it’s all about abandoning squats in favor of lying on the floor. Called “Adult Belly Time,” this movement is gaining traction online as a way to combat the modern issue of Tech Neck, which many believe helps maintain better posture.
To get a clearer picture, three physical therapists shared their insights on whether this trend could actually be beneficial or if it might lead to more neck issues. Here’s what you should consider before trying it out.
Understanding Tech Neck
Things like scrolling, typing, and slouching can take a toll on our bodies.
According to experts, Tech Neck refers to neck pain and stiffness stemming from constantly looking down at our devices. As Caitlin Reed, a clinical director at a physical therapy center, explains, this often involves tilting the head forward, forcing the neck to bear extra weight. It’s not a small burden, either.
Dr. James Higgins, a physical therapist in New York City, pointed out that every time the neck tilts forward, it can add about 10 pounds of weight to the cervical spine. He’s noticed a rise in patients experiencing these symptoms, particularly among office workers. While it’s tough to pin down exact numbers, some research suggests around 73% of college students and 65% of remote workers deal with neck or back pain. If ignored, these issues can lead to more serious problems like chronic pain and even nerve damage.
What’s “Adult Belly Time”?
If you’ve ever spent time with infants, you might be familiar with their tummy time, which plays a vital role in their physical and cognitive development.
Reed emphasizes that tummy time strengthens neck and upper body muscles and helps with coordination. “For adults, it’s about countering bad posture,” she explained. “In Adult Belly Time, you stretch your neck and hips to correct imbalances caused by poor positioning.” This movement can relieve joint pressure in the neck and hips, according to Higgins.
Does It Really Work?
Many physiotherapists endorse this position, noting that it can counteract poor posture by stretching and strengthening the relevant muscles. Reed suggests that just 10 minutes a day could ward off Tech Neck.
Higgins adds that it can also relieve pain for those suffering from various injuries related to pregnancy or strain.
Proceed with Caution
While Adult Belly Time is accessible, it’s not for everyone. Higgins cautions that individuals with certain conditions like stenosis or osteoarthritis may find it worsens their symptoms. Reed echoes this, advising that those with significant neck or back pain, recent surgeries, or specific complications should be cautious — especially pregnant women nearing their due date.
Finding a comfortable position is key; discomfort could indicate a need to consult with a healthcare provider for advice.
Tips for Successful “Belly Time”
To get started, it’s best to choose a firm surface like a yoga mat. Avoid softer areas like couches. According to Higgins, proper positioning involves having your elbows under your shoulders and looking straight ahead. Start small, maybe 5 to 10 minutes, and if you experience sharp pain or discomfort, it’s essential to stop.
Not Ready to Hit the Floor? Alternatives Exist
If lying on the floor doesn’t sound appealing, there are many exercises you can do to combat Tech Neck. Strengthening the neck, shoulders, and back is vital, and Reed suggests stretches and movements like neck rolls, arm circles, and yoga poses.
Higgins emphasizes that as we lean forward while working or using devices, our necks follow suit. Strengthening upper back muscles can help keep the neck in a more favorable position.
The takeaway? Movement is crucial. Our bodies are not designed for prolonged stillness, so incorporating movement into your day and maintaining an active lifestyle is essential for long-term health.
