That’s right, tummy time is for adults, too.
“Like any exercise, you want to execute an appropriate progression before launching into an advanced exercise; this decreases the risk of injury and/or compensation with other muscles,” she explains. “The muscles along the spine are endurance muscles, so the ideal program includes three sets of 15 reps. However, for those starting out, sets of fewer reps is just fine; you can build up as you get stronger.
With that in mind, Shroyer points out that if you’re on your stomach and you find that your back hurts, you may be moving too quickly. “If you are in this position and feel fatigue, aching, or pain in the low back or neck, it is an indication that you are compensating and the position isn't improving your posture as intended,” she says. Pull back on the exercises and tummy time, and consider getting the advice of a physical therapist to make sure you’re engaging the right muscles.
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