Can adult tummy time undo the dreaded ‘tech neck’ that comes from hunching over a screen? | Donna Lu

Among the overwhelming amounts new parents have to digest are instructions to ensure that their child gets the right “tummy time” every day.

As the name suggests, it refers to the period of time that lies on the belly. Miss Hepenhead.

Adults use this practice as a way to correct posture, as they are not satisfied with having their infants enjoyable. Online, “Adult Belly Time” has gained traction in recent months and video has been filmed The tic talker rings It has gained millions of views.

What is adult tummy time?

Although there are actually variations, adult tummy times are usually carried by baby-like belly lies and passively supported by the elbow (yoga sphinx pose) or the hand (cobra pose). Other videos show static holds without arm support in the arched Superman position.

Various claims have been made about adult tummy time on social media. This can “correct” your posture, relieve neck and back pain, and restore the “technology neck.”

Posture and pain

Think about “good posture.” You may think of a soldier-like Ramrod image in your mind. “There are very strong cultural beliefs about what a good attitude is,” says Professor Leon Straker of Curtin University.

However, despite the assumption that it was strongly speculated that lowering posture increases the risk of neck and back pain, the researchers say there is little convincing evidence that this is actually the case.

1 Studying as a teenagerco-authored by Straker, there was no association between sitting posture and neck pain. Young Adult Tracked Over five years, we have discovered, surprisingly, that “people who have truly direct attitudes that we usually think are good actually had a slight increase in the risk of pain.”

“The conclusion there is that posture is really important to function, but it’s not strongly linked to the risk of pain,” says Straker.

“There is some evidence [in adults] Suzanne Snodgrass, head of physical therapy at Newcastle University, says people with neck pain tend to lean forward, for example, while sitting at a computer. However, the relationship is not causal. Front head position It causes neck pain or whether people maintain that posture because They have neck pain.

Snodgrass says when people sit down, “There’s certainly an ideal posture that we tend to talk about.

But people should not hang too much in trying to try and rigidly in a perfect position at all times. “It’s very important to feel the comfort of moving in and out of different positions.”

“Many people have what they call poor posture and no pain,” says Bruno Saragiotto, an associate professor, Physical Therapy President at Sydney Institute of Technology. He points out that lower back pain is more strongly associated with lower physical activity, stress, emotions and sleep than mechanical factors.

Can I “fix” my tech neck during my stomach time?

For a long time in front of the screen Gimmick dolls made by an office equipment company It will make us believe and ultimately turn us all into leaning-back Kasimod.

“Is your posture stuck like that after sitting for so long? I think there’s some benefit to that,” Snodgrass says. “For much of your life, you can turn things around by exercising and moving.”

The rationale for adult tummy time is that if your spine is in the opposite position, if you place it in it, it will be rounded for many days. [extension] Position, you’re like balancing it,” she says. “Belly time will probably help your lumbar spine [the lower back] It’s more than helping your neck. ”

But when it comes to “correction” postures, “I won’t change the way I sit. I just have to move my spine differently to give me a little more mobility when I’m doing other things.”

Saragiotto feels the idea of ​​”correcting” posture is a problem. This is because it suggests that “position is a mechanical defect and often leads to fear of excessive medical care, anxiety, and normal posture fluctuations.”

“A better idea is to build posture tolerance through exercise,” he says. “Posture is dynamic, adaptable and not “correct””.

For those who tend to bare more time, Snodgrass advises to keep your neck neutral. “There are probably some people who can’t get up in their elbows because their backs are too stiff. Just lie on the ground with their heads on the stomach and you’ll be a little more flexible and you can get out of your elbow.”

From a biomechanics perspective, Straker says, “I say it makes sense that people are trunking. [and] “Neck extension activities to counter the bent activities that we spend a lot of time on.” Evidence does not suggest that adult tummy times change the risk of posture or neck pain over time, but the extension position of the back may help maintain range of movement, he says.

He emphasizes that “you need to start gently and proceed wisely with it, so you don’t actually have to…create pain by doing things your body isn’t used to.”

Other moves to try

“There is no single ideal posture associated with pain prevention,” says Saragiott. While the tummy time position is less risky and easy to do, “there are better interventions supported by evidence, such as Pilates, a healthy lifestyle, and even walking.”

In an office environment, “taking breaks and moving during the day is usually more useful than taking a fully ergonomic attitude,” he says.

Snodgrass recommends some simple moves during the day. “I’m really trying to get back to the wall and pull my shoulder blade back in the first place. I also pull up the muscles in my lower abdomen, pull up my shoulders and lift my head up, I’m getting a good, long, taller.”

“At home, you can lie down on your hips, bend your knees and put your arms out to the side, like you would draw an angel in the snow, so you can stretch your arms out.

For strength, Straker also suggests exercises that involve lifting the head and neck against gravity such as swimming.

Continuous pain should be assessed by a medical professional, experts say.

• Donna Lu is the assistant news editor for Guardian Australia

• Antiviral drugs It’s a two-week queue to question the evidence behind health headlines and question popular wellness claims.