Tech Neck Exercises: How Adult Tummy Time Can Help

If your neck aches after hours on your phone or computer, you are not alone. Many people deal with what is now called tech neck. This is the stiffness, soreness, and headaches that come from leaning forward over screens. 

A simple, viral idea called adult tummy time is getting attention online as a quick way to ease this posture. But is lying on your stomach enough to fix tech neck? Let’s break it down and share the exercises that actually help. 

What Is Adult Tummy Time? 

You may have seen the trend on TikTok or Instagram: adults lying face down on the floor, propped up on their elbows. It is called adult tummy time, and it is inspired by the same activity babies do to build strength and posture. 

• • Why it is popular: It feels good after sitting and slouching, and it is easy to try at home. 
  • What it does: Lying prone (on your stomach) helps stretch tight chest muscles, gently extends the spine, and gives your neck a break from its usual forward position. 
  • What to keep in mind: It is a helpful reset, but not a stand-alone solution. Most people need a mix of stretching, strengthening, and posture habits to fully relieve tech neck. 

Five Simple Tech Neck Exercises You Can Try 

These moves are safe for most people. If anything makes pain worse, stop and adjust.

1. Sphinx Hold (Adult Tummy Time)

Lie on your stomach and prop up on your forearms with elbows under shoulders. Keep your gaze slightly down, neck long, and breathe for 60–90 seconds. Repeat up to 3 times.

2. Mini Press-Ups

From the floor, place your hands near your ribs and gently press your chest up while keeping hips on the ground. Lift only as high as feels comfortable. Do 5–8 reps.

3. Shoulder Blade Squeezes

From sphinx, draw your shoulder blades down and back. Hold for 3 seconds. Repeat 8–12 times.

4. Chin Nods

Lie on your back with your head supported. Slowly nod as if saying “yes,” without lifting your head. You should feel light effort in the front of your neck. Do 8–12 reps.

5. Movement Snacks

Every 30–60 minutes, stand up, roll your shoulders, and walk for a minute. These small breaks are often more effective than one long stretch session at the end of the day. 

How to Know If You Need More Support 

Tummy time and tech neck exercises are a great starting point. Still, it may be worth exploring additional guidance if you notice: 

• • Neck pain when turning to check your blind spot 
  • Frequent headaches or trouble sleeping due to stiffness 
  • Pain when washing your hair or putting dishes away overhead 
  • Difficulty getting up from the floor after playing with kids or grandkids 

These are common patterns people experience when the neck and upper back muscles need more than quick resets. 

Safety Tips 

• • Stop if you feel sharp pain, numbness, tingling, or dizziness. 
  • If you have osteoporosis, spinal stenosis, are pregnant, or recently had surgery, check with a clinician before trying prone positions like tummy time. 
  • Start small. Even one or two minutes of these positions sprinkled throughout your day can add up. 

FAQs

Tech neck is a modern problem, but it does not need a complicated solution. Small changes like adult tummy time and simple daily exercises can make a real difference in how your neck feels. 

Our team of Physical and Occupational Therapists is here to help you prevent injury, stay active, and move pain-free all season long.

Treatment is covered by insurance, no referral is required to start, and with flexible in-clinic and virtual appointments available, you can find a time that works with your schedule.

Call 716-458-1990 or use this button to schedule online: