A Healthy Trick to Ease Neck Pain
Pediatricians recommend placing children on
their stomachs for a certain amount of time during the day to
strengthen their neck, shoulder, and arm muscles – this is already
well-known. What's surprising is that today, quite a few people are
recommending doing this for adults as well to address issues of neck
pain and stiffness caused by poor posture from using smartphones and
computers for many hours throughout the day. Some of them are fitness
trainers, and even doctors report that there is something to their
claims. "Stomach time allows adults to strengthen the posterior muscles
of the body and back," says Dr. Jason Snib, an orthopedic surgeon from
Los Angeles. "These muscles are very important for maintaining proper
posture and spinal stability," he adds. So, what exactly is stomach time
for adults, and how do you do it? We’ll explain everything to you now.
What is 'stomach time'?
Stomach time involves lying on your stomach with support from your
elbows, with your back arched. You can also lift your arms, legs, and
upper body off the floor while staying on your stomach, and this is
exactly what Dr. Leah Rispoli, a pain management specialist and
physiotherapist from California, recommends. According to her, this
strengthens the back and neck muscles, which reduces pain and stiffness
in those areas.
This position also helps improve the range
of motion in the back, claims Dr. Heather Jeffcoat, a physiotherapist
from Los Angeles. "Stomach time can align the spine and counteract the
forward tilt created when using mobile devices throughout the day.
Can stomach time really help with neck pain?
Estimates suggest that the average person
spends about 4 hours a day on their mobile phone, and this doesn’t
include the time spent in front of a computer. During most of this time,
we are leaning forward, placing the weight of the head (about 5 kg) on
the neck and upper back muscles, which is what causes the neck pain we
experience. Dr. Snib says that since the neck is strained and we don’t
use the muscles to support it, stomach time can build strength in these
muscles, which is necessary for stabilizing the neck.
Lying on the stomach essentially mimics a position that physiotherapists
recommend for aligning the spine and creating a more natural posture,
as well as building strength in the back and neck muscles, which
ultimately helps prevent pain and improve posture. Additionally, in this
position, you also stretch the abdominal muscles and hip flexors,
which, according to Dr. Jeffcoat, are two muscle groups that tend to be
tight from prolonged sitting.
How to do stomach time for adults?
Experts provide several tips for stomach time and explain how to do it:
Lie on your stomach on a yoga mat or the floor.
Support your upper body with your forearms, resting on your elbows.
You can lift your legs and arms off the floor to increase the
exercise’s effectiveness.
Keep your neck aligned with your spine – avoid stretching it beyond
the spine’s natural position.
Engage your abdominal muscles to prevent back strain.
Look forward with your eyes and keep your head raised in this
position.
Avoid overarching your back.
Hold this position for 10-15 seconds, then relax your body.
If you experience pain, stop immediately. If, on the other hand, you
feel you can continue a bit longer, stay in this position for a few more
seconds.
Who should avoid stomach time for adults?
This exercise can be beneficial for almost everyone, but there are some
people who should avoid it. First, if you experience discomfort while
performing the exercise, it’s recommended not to do it and instead
consult a doctor to understand the cause of the pain you’re experiencing
and how to treat it. Second, if the pain stems from a recent injury,
you should also avoid it. Don’t push yourself to do the exercise if it
causes pain, as this could worsen the issue you’re dealing with.
Other methods for dealing with neck pain
and stiffness
While stomach time for adults can definitely help, there are other
exercises that can provide relief, improve the neck’s range of motion,
and reduce pain in the neck and upper back, such as:
Rowing with dumbbells, resistance bands, or a rowing machine.
Lat pulldown exercise on a fitness machine.
Plank
These exercises help open the chest, improve posture, and increase
flexibility. They also work your muscles in general, which strengthens
them.
In summary
Stomach time for adults is a recommended exercise for those suffering
from neck pain and stiffness, and it, along with other additional
exercises, can definitely improve your posture if you work long hours in
front of a computer and use a smartphone extensively throughout the
day. It’s recommended to dedicate a few seconds a day to it—it doesn’t
take more than 10-15 seconds - but if you feel discomfort or pain, it’s
advisable to consult a doctor to understand how to properly address the
issues you’re experiencing.