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What is Tummy Time?

Tummy time is the time an infant or child spends in the prone position (on their stomach). Tummy time usually starts pretty early into life and has a big impact on development the whole way down the body. There are various forms and positions for tummy that we will also discuss. As always, every child is different and tummy time is going to look different for every individual!

Why is it important?

Tummy time is important because it affects the body the whole way from the head down to the feet. It has an impact on full body development all through life. First, let’s start at the head/neck. Tummy time is important for head and neck control. When babies are first born, they have little to no neck control, hence the phrase “support the baby’s head”. Tummy time is a great way to build that neck control to be able to support the baby’s head. When they are born, a baby’s head accounts for a majority of their body weight (don’t worry, they grow into it!). Neck control is important for proper head alignment and also skull formation to prevent deformities (which I will touch on in a later post).

Now that we’ve establish head/neck control, as we move further down the chain of the body tummy time is just as important for the spine. In the womb, a baby is in the “fetal position” most of the time, or in a round curvature of the spine. As they develop, we need to strengthen the back muscles to be able to extend the back, and the best way to do that is through tummy time. By laying on the tummy, it stretches out the abdominal muscles and strengthens the back muscles to help hold themselves upright and start to form erect posture.

Next comes shoulder strength, as your baby gets stronger on their tummy, they will begin to push up onto their forearms and eventually their hands. This helps to form shoulder strength and also helps with shoulder stability in the socket as well. Shoulder/arm strength is needed all throughout development from crawling to pulling themselves up into standing. Tummy time is a great way to start to build the strength needed in the arms and shoulders.

Moving down the chain, we next reach the hips/gluteal muscles (butt muscles). Tummy time is a great way to stretch out the hips that were shortened and contracted in the womb due to that scrunched up fetal position. By lying on the tummy, it works as a passive stretch to the anterior (front) muscles of the hips. Additionally, as the hips are stretching, the butt muscles and hamstrings are strengthening. The glute muscles and hamstrings play a vital role in everything from crawling, to standing, to walking.

Lastly, tummy time is the foundation for all movements. It provides the skills needed for crawling and transitions which lead to standing, walking, and moving. Tummy time stretches muscles and strengthens muscles to be able to perform functional movements. It not only builds strength, but also helps develop skills such as reaching, alternating movements, and mobility in general. Tummy time plays a vital role in physical development.

How to do it and how often should it be done?

There is no “right” or “wrong” way to do tummy time and there are many different variations of tummy time! When a child is very young and just starting, they do not have the necessary strength or skills to perform tummy time on their own. Performing tummy time on your chest is a good starting point, in a reclined seated position by placing the child stomach down onto your chest the child is already getting some vital tummy time in and also creates a bonding experience with the child as well. Do not worry if they are not picking up their head right away, as it takes time to be able to pull the head up safely to build the neck strength and stability. Another starting point would be using a boppy pillow or any thick pillow in general to help prop up the child and also add more support for them as their muscles are still gaining strength. By placing the pillow or support across their chest just under the arm pits, they are getting the time on their tummy that they need, but also the added support as well. As they get stronger and improve, decreasing the size and level of the pillow or support (such as folding up a towel or blanket and placing it across the chest under the armpits) can help to challenge the child a little bit more and build more strength. Then, as they improve, the support can be taken away all together and they can safely and independently be on their tummy on the ground. As they improve even more, they will start to push themselves up on their forearms, and eventually their hands.

The amount of tummy time varies and depends on the age as well as the physical skills of the child. An infant just starting out requires only a couple of minutes of tummy time a day. As they get tired, their head will start to slowly fall or bobble and that’s when you know it is time to give them a break. Whereas a child who is a couple of months old and is gaining strength requires increased time on their tummy and can also tolerate a longer duration. Each child is different, but look at the age, physical abilities, and signs your child gives you to tell you whether they can tolerate more/be challenged more, or if they need to take a rest!

Activities to do in Tummy Time:

• reading a book to get them to keep eyes and head up to build head control and neck strength
• tracking activities: find a toy or object that catches the child’s attention, move the object side to side slowly and have the child following it with their eyes and head to build strength and work on neck mobility
• reaching activities: once they are strong enough place toys/objects in front and to the sides of them and have them try and grab the toys, as they get stronger move the toys further and further away for them to try and grab

My Favorite Tummy Time Products and Equipment: Tummy Time Favorites