Most mother’s know what tummy time is. It’s when your child is a baby and you put them on their tummy to strengthen their core. That’s where they eventually get the strength to roll over and crawl. It’s a very important part of child development. As you know they have to get used to carrying that really large head. So they lay on their tummy and lift their chest. They do many poses that are in yoga and pilates.
I am not shy about my neck and shoulder pain. It comes and goes. I started to think about child development and how after years of a sedentary job my back had become weak and no amount of massages was going to help it. So I started to think maybe it was time for me to try some tummy time.
As a Yoga Instructor there are many poses that focus on strengthening your back. Sphynx, Cobra, Up-Dog, Bow and the list goes on. Pilates also has many as well. So I would do the Asanas and hold the poses for a breath or two but then move on.
I googled a YouTube Video about Tummy Time and they said that babies need to work up to 15 minutes per day. But actually what the lady said was to hold Sphynx pose for 15 minutes. Now I’m not sure if that’s accurate because that sounds like a long time to me. But I decided to do Sphinx pose for 5 minutes.
This picture can also be modified to where you keep your chin down. If you feel any pain back off. You also want to make sure to engage your abdominal muscles and your glutes. It’s not easy but you can do it. Consult a yoga instructor or physical therapist if you need help.
I would come out of it if I would feel any pain. The morning after I did this, I kid you not. When I woke up in the morning, I did not feel any pain or stiffness. I felt really strong. I told a friend about this and he tried it and said he felt better the next day too. Now keep in mind that you can modify this pose as well. There’s is also baby cobra which is a great place to start too.
Could tummy time be the answer to back pain? I also did rolling from back to tummy, happy baby, just kind of rolling around the floor and it felt amazing. Aim for two or three times a day, for three to five minutes at a time to start, and progress from there.
If it’s good enough for a baby, it’s good enough for you baby. Take care of yourself because we need you baby!!
Valerie is a health and wellness Coach and a Yoga Instructor. She’s healing herself after a 26 year career and sharing her wisdom with the world. To read about another simple healthy living tip about silence click here.