Adult “Tummy Time” vs. Tech Neck: What Works, What Doesn’t—A Guide by Dr. Rory Dopps (Overland Park, KS)

Why your feed is full of “tummy time”

If you’ve seen creators lying on their bellies, propped on elbows, claiming it fixes “tech neck,” you’re not alone. Adult tummy time (borrowed from infant development) has gone viral as an easy, equipment-free way to counteract hours of sitting and scrolling. Many sources highlight its ability to open the chest, encourage spinal extension, and give stiff necks some relief. HealthThe Times of India

At the same time, lifestyle coverage warns that visible upper-back rounding—often called a “dowager’s hump”—is showing up in younger adults due to chronic device posture. That can come with neck pain, headaches, shoulder tightness, and reduced breathing efficiency. It’s trending because people recognize themselves in those photos and headlines. New York Post

What tech neck really is (and isn’t)

“Tech neck” is the lay term for the forward-head posture we slip into while staring at phones and laptops. When the head drifts forward, the effective load on the cervical spine increases, stressing discs, joints, and soft tissues; over time that can reinforce a rounded upper-back habit. Health systems and universities continue to publish accessible explainers because the problem is so common. UT Health Austin Purdue University University of Alabama at Birmingham UCLA Health

But posture isn’t the only variable. Movement variety, stress, sleep, and overall activity also influence symptoms. That’s why a single drill—no matter how trendy—won’t solve everything. The Guardian

Where Adult “tummy time” helps

Short bouts of prone positioning can:

• Counter the flexed, rounded position most of us live in.

• Encourage thoracic extension and shoulder opening.

• Serve as a nervous-system “downshift” when paired with calm, nasal breathing.Physical therapists and medical writers generally frame it as beneficial—when used in moderation and combined with broader strategies. HealthVerywell Health

Who should be cautious: People with spinal stenosis, recent spinal surgery, pregnancy, osteoporosis, or degenerative disc disease may need alternatives or supervision. Always stop if symptoms worsen. HealthVerywell Health

Dr. Rory Dopps: What we see in the clinic

“We love anything that gets patients moving in the right direction. But we also see where trends fall short. A lot of people can extend on the floor and still struggle to hold neutral posture at a desk. That’s where assessment, precise adjustments, and muscle re-education change the game.” — Dr. Rory Dopps

A practical game plan (Overland Park edition)

Step 1: Assess, don’t guess

At Dopps Chiropractic, your first visit focuses on a posture & movement screen. If indicated, we use digital X-rays to evaluate structural changes and rule out red flags before building your plan. (This is what viral trends can’t do.)

Step 2: Adjustments to restore motion

Gentle, targeted chiropractic adjustments help restore segmental motion and reduce joint irritation in the cervical and thoracic spine—often easing nerve-related tension that drives headaches and trap tightness.

Step 3: Re-train the system

We pair adjustments with a minimalist, sticky routine you can actually do:

• Micro-resets: 30–60 seconds, 3–6×/day

  • Chin nod (deep neck flexor activation)

  • Wall angels or band pull-aparts (scapular control)

  • 4–6 calm nasal breaths to down-regulate

    
    

• “Adult tummy time” (optional add-on):

  • 2–5 minutes prone on elbows, 1–3 sets/day; breathe slowly.

  • If elbows bother you, try a pillow or bolster.

  • Stop if you feel tingling, dizziness, or pain. Verywell Health

    
    

• Workstation tweaks that matter:

  • Screen at eye level; elbows near your sides; feet grounded.

  • Phone up to eye line; don’t drop the chin for long periods. University of Alabama at Birmingham

    
    

Step 4: Strength that sticks

Two or three short sessions per week make improvements hold:

• Deep neck flexor holds (towel roll)

• Mid-back pulls/rows to balance rounded shoulders

• Thoracic extension on foam roll (gentle, controlled)

Step 5: Lifestyle cues—make it automatic

• Use a 20-20-20 reminder: every 20 minutes, look 20 feet away for 20 seconds.

• Anchor posture checks to daily moments—unlocking your phone, opening your laptop, or walking through a doorway.

What about decompression, hanging, or “ASMR” chiro clips?

Hanging/“dead hang” decompression, massage-gun clips, or viral adjustment videos also churn through feeds. Some people love them; some flare up. We test tolerance in-clinic and integrate only what’s safe for your spine—no single trick is universally helpful. (Social content here is mixed and often lacks nuance.) Newsweek

A Designs for Health support stack (optional)

Nutrition isn’t a cure, but it can support soft-tissue recovery and inflammation balance while you correct mechanics:

• Magnesium (glycinate or malate): supports muscle relaxation and nerve function.

• Omega-3 (high-EPA/DHA): inflammation balance for overworked joints and soft tissue.

• Collagen peptides (Type I/II blend): connective-tissue support for tendons, ligaments, discs.

• Inflammatone®-style proteolytic blend: to be used short-term around flare-ups (if appropriate).

Ask us for your Designs for Health protocol and dosing guidance at your visit.

When to book—don’t wait on pain

If you have lingering neck/upper-back pain, headaches linked to screen time, tingling into the arm/hand, or a visible bump at the base of the neck, get evaluated. Early correction is faster, cheaper, and more durable than waiting.

Schedule with Dr. Rory Dopps: doppskc.com We’re in Overland Park, Kansas—serving Johnson County and the KC metro.