Why Adults Need Tummy Time Too

Last week I was working with a client who'd been struggling with a really tight upper back for months. You know that feeling where your shoulders seem glued together and turning to look behind you feels stiff and awkward? That was him.

Instead of stretching harder or digging into tight muscles, I asked him to lie on his stomach.

He looked at me and said, "I never lie on my stomach."

When I asked when he last had, he laughed and said, "Probably when I was a kid".

A few minutes later, after making him comfortable with some padding and exploring a few gentle movements, something began to change. His breathing became easier. His ribs moved more freely. His upper back softened. When he stood up, turning to look over his shoulder felt noticeably easier.

No force. No cracking. No painful stretching.

Just... tummy time.

Isn't tummy time just for babies?

No!

It's true that babies spend lots of time on their tummies because it's an important stage of learning to move. Tummy time is where they discover how to lift their head, organise their spine, push through their arms, roll and eventually crawl.

Those early movements build coordination, strength and body awareness.

But as adults, we often stop spending time on our stomach. We sit. We stand. We lie on our backs or our sides instead.

Why lying on your stomach helps

One of the biggest benefits is what happens to the shape and mobility of your spine.

Because one of your spine's main movements is bending backwards (called extension). But years of sitting, driving, gardening, working at a computer or simply repeating the same movements can leave your spine, particularly your upper back, feeling rounded and stiff.

Lying on your stomach gently invites your spine into extension. It gives your upper back a chance to move in ways it probably hasn't all day, making it easier to twist, reach and look around.

You'll probably notice your breathing changes too. As your ribs begin to move more freely, your breath often becomes easier and deeper without you having to "take a deep breath."

Tummy time also wakes up the deep muscles through your front and back that support your trunk. Rather than trying to "strengthen your core", your body learns how to organise those muscles so they work together with less effort.

Then there's your head. Your head weighs around 4-6 kg. If your upper back is stiff, your neck often ends up doing far more work than it needs to. As your spine becomes more mobile and your trunk supports you better, your head can find a more balanced, effortless position. Many people notice their neck feels lighter without doing any neck stretches at all. The interesting thing is that your brain and body never stops learning. Development isn't something you finish at two years old. You can keep improving the way you move throughout your life by giving your body new movement experiences. That's one of the things I love about the Feldenkrais Method®. Instead of forcing change, we create the conditions for your brain and body to discover easier ways of moving.

"But I hate lying on my stomach..."

You're not alone.

Lots of people tell me they can't get comfortable.

In fact, I used to be one of them.

Lying on my stomach made my lower back ache, so I avoided it whenever I could. Especially those yoga poses where you have to arch your back…. Urgh. No thanks. If someone had told me I'd one day enjoy spending time on my stomach (and even occasionally sleep that way!) I would have laughed.

So I know from personal experience that it's possible to go from loathing this position to loving it. But it’s not an overnight transformation. 

It takes a bit of playing, experimenting... and yes, quite a lot of cushions to begin with.

The goal isn't to tough it out or lie flat like a pancake. The goal is to be comfortable enough that you can relax, breathe easily and hang out in this position for a moment or two. 

Sometimes that takes a little trial and error.

Place a folded towel or small cushion under your chest or belly to see how that feels. Some people also like support under their shoulders or head. A little (or a lot of) padding can make a huge difference. Move it around until it feels more possible and easy. And try starting on your bed if the floor feels too challenging.

What do I do with my head and arms?

This is where a lot of people get stuck! The thing is, there isn't one perfect position, so play around and notice what feels easiest.

You could:

• Bend your right arm so your hand rests near your face, with your left arm down by your side. Turn your head to look to the right. (or swap arms and head to other side).

• Rest your forehead on a folded towel if needed, with your arms down by your sides or up somewhere comfortably near your head.

• Stack your hands, palms down and rest your forehead on the back of your hands.

• Slide one knee up towards your belly, keeping your head in the middle or turned towards the same side as your knee.

  
  

Keep exploring until you find a position where you can settle and breathe comfortably for a minute or two.

It's not about staying still

One mistake people make is thinking they have to hold one position perfectly still. 

Please don't!

Especially if your head is turned to one side. Staying there for more than several minutes can make your neck grumpy if it's a position you're not used to.

Feel free to wriggle. Change sides. Adjust your cushions. Move your arms. Find another position for your head.

Because comfort is something you can keep creating.

And moving can help you find even more ease. 

Lift your head a little.

Gently push through your hands.

Come up onto your forearms and elbows.

Let your head move from side to side.

Turn to look behind you.

Notice what your ribs, shoulders and spine are doing. What feels easy? What feels less easy? How's your breathing?

These aren't exercises or movements to perform correctly. They're simply opportunities to notice something new.

Even one or two minutes is enough. The aim isn't endurance. It's curiosity.

Maybe it's time to try tummy time again

Next time you're reading a book, scrolling on your phone, watching the kids or grandkids play or relaxing on the beach, try spending a few minutes on your stomach like you probably did as a kid.

Use towels or cushions if you need them.

Keep changing position.

Stay comfortable.

Stay curious.

You might discover, just like my client did, that one of our earliest developmental positions can leave you with a freer upper back, easier breathing, a more balanced head and neck and a stronger sense of support.

If you'd like to explore movements like this with some guidance, that's exactly what we do in my Feldenkrais® "Not Yoga" classes and one-to-one sessions. Together we'll help you discover easier, more comfortable ways to move, so you can keep doing the things you love for longer. Get in touch here for more information.

P.S. If you overdo it with your tummy time and your back feels a little tight afterwards, simply roll onto your back, bring your knees towards your chest and gently rock around for a minute. Think of it as giving your back a chance to release and reset.