Purpose of tummy time
Tummy Time (for Parents) - Nemours KidsHealth
Reviewed by: Mary L. Gavin, MD
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What Is Tummy Time?
Tummy time is laying babies on their stomachs for brief periods while they're awake. It's an important way to help babies strengthen their neck and shoulder muscles, and improve motor skills.
Be sure to stay with your baby and watch closely during tummy time.
What Can Tummy Time Help With?
Tummy time is good for:
- Newborns and infants 1–3 months old who are just developing neck control. Tummy time helps develop the muscles they'll need to roll over, sit up, crawl, and walk. Always stay with your baby during tummy time.
- Older babies, 4–7 months old. They should still spend some supervised time on their bellies, even if they can roll over and sit with some help. Tummy time helps them practice lifting their head and chest further by straightening their arms. This strengthens arm, chest, and back muscles.
- Newborns who have a neck condition called torticollis (tor-ti-KOLL-iss). Tight neck muscles keep the baby from turning their head. Tummy time encourages babies to look around, and along with exercises your doctor will show you, can help your baby's neck muscles relax.
- Babies with flat head syndrome (positional plagiocephaly). This happens when babies spend too much time on their backs in the first few months of life. This can cause a flat spot, either on one side or the back of the head.
How Do I Do Tummy Time?
Newborns
Start newborns on tummy time by placing them belly-down on your chest or across your lap for a few minutes at a time, two or three times a day. While lying on their belly, they can practice lifting their head and strengthening the neck and shoulder muscles. As your baby gets used to it, you can go for a little longer.
Older Babies
Place a blanket down in a clear area on the floor. Place your baby on their stomach on the blanket for 3–5 minutes to start, several times each day.
Your baby may get fussy and frustrated in this position. Keep the first sessions of tummy time brief and gradually lengthen them. It's also a good idea to do tummy time when your baby is fed, changed, and happy.
As your baby gets used to it, place your little one belly-down more often or for longer periods of time. Experts recommend that babies work up to about 1 hour of tummy time a day by the time they're 3 months old.
Make some noises or shake a rattle to get your child to look up and push up. Place a favorite toy in front of your baby to encourage reaching and forward movement.
Babies With Torticollis or a Flat Spot
This exercise is good for babies with torticollis and/or a flat spot, and can help treat both problems:
- Lay your baby on your lap for tummy time. Position your baby with their head turned away from you. Then, talk or sing to your baby. Encourage your little one to turn and face you. Do this exercise for 10–15 minutes.
What Else Should I Know?
- Always stay with your baby during tummy time.
- Always place babies on their backs (never on their bellies) to sleep to help prevent SIDS (sudden infant death syndrome).
- Do tummy time on a low, safe surface. Don't put your baby on a sofa or bed, where they could roll off or suffocate on pillows or a soft surface.
If your baby doesn't seem to enjoy tummy time, add some variety. Sing songs, keep colorful toys nearby, get down on the floor and eye-to-eye with your baby, and have others join you. Don't give up! Tummy time is important, and some babies just need a little extra time to get used to it.
Reviewed by: Mary L. Gavin, MD
Date reviewed: October 2019
When To Start and 4 Benefits – Cleveland Clinic
Babies spend a lot of time on their backs looking up at the ceiling — in their crib, in their car seat and in your arms. Flipping them over onto their stomachs not only gives them a different perspective, but also plays an important role in their development.
Pediatrician Matthew Badgett, MD, explains the main benefits of “tummy time” and how to do it safely.
What is tummy time?
Think of tummy time as your baby’s first exercise. “Tummy time is as simple as putting a baby or infant on their tummy for short periods of time every day to help train them,” Dr. Badgett says.
Tummy time seems (and is) simple, but it has big benefits for your baby. There are four important reasons to prioritize it.
1. Helps motor skill development
When they spend time on their bellies, little ones use and develop the muscles that allow them to lift their heads up, roll and, eventually, crawl.
“Having them on the floor helps develop core muscle strength as well as their back, neck and arms,” Dr. Badgett says. “Tummy time leads to milestones like crawling and rolling a little bit earlier.”
Studies have shown that infants who don’t spend time in this position are more likely to experience a delay in motor development.
2. Reduces chances of skull deformity
Babies should sleep on their backs, which can help reduce the risk of sudden infant death syndrome (SIDS). But babies who spend too much time on their backs can develop flat head syndrome, or positional plagiocephaly — which tummy time can help prevent.
Plagiocephaly is fairly common and usually not dangerous or permanent. Some types of plagiocephaly, though, can be caused by a serious condition called craniosynostosis, so if you notice a flat area on your baby’s head, have your pediatrician take a look.
3. Promotes sensory development
Being on their bellies allows babies to experience different body positions and movements, and they start learning how their arms and legs move. It also shows them a completely different view of the world — literally.
“In the beginning, babies spend almost all their time on their backs, so this forces them to flip their world upside down for a bit,” Dr. Badgett notes.
4.
Opportunities to bondIn the beginning, there aren’t a lot of opportunities to have fun with your newborn. And even though tummy time isn’t initially all that interactive, your baby will become more engaged as their skills develop,
“Importantly, tummy time is an early chance for interaction and play with your baby, which is a really crucial bonding activity,” Dr. Badgett explains.
When should babies start tummy time?
The American Academy of Pediatrics says you can start right away — as soon as your baby is home from the hospital.
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But bear in mind that babies of any age should never be left alone face down, even if they’re propped up. Tummy time needs to be supervised.
“You can’t just put your baby on their tummy and set a timer and a walk away,” Dr. Badgett cautions. “You need to keep an eye on them because if they slip, or their face is down and they lack the ability to lift their head up, they might not be able to breathe.
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How to do tummy time
Tummy time is simple, but you may have lots of questions. What is the best way to do tummy time? How long should tummy time be? What should you do if your baby can’t stand tummy time?!
But, really: Keep it simple.
Begin with short sessions where you lay your baby on their belly on a firm surface (avoid beds or other furniture they could fall off of) for just a few minutes at a time, a few times each day. And you don’t need an expensive blanket or fancy pad; carpet or even a clean hardwood floor is fine.
Tummy time at 0-2 months
“Newborns can’t lift their heads very much, if at all, so when you put them on their stomach, you want to make sure their face isn’t in the ground,” Dr. Badgett advises. “You can roll up a small towel to prop up their chest.”
You can even lie on your back and put your newborn on your own stomach, tummy to tummy. “It’s a chance for physical bonding, and it still counts as tummy time,” Dr.
Badgett says.
Your goal should be to do tummy time two or three times a day for three to five minutes apiece, working up to 20 or more minutes a day. To start, your baby won’t be able to do much, and they may hate tummy time. It’s OK if you can only make it a couple of minutes before they start fussing. (More on this in a moment!)
Tummy time at 2-4 months
As your baby begins getting stronger, they’ll become more aware of what’s around them. They’ll start tolerating longer stretches of tummy time, and they may even come to enjoy it.
“As they get older, they’re going to develop better head control, and they can keep their head up longer,” Dr. Badgett says. “They might not need that towel to prop them up anymore.”
This is also when babies’ vision starts improving, so you may notice them beginning to fixate on you and interacting a little bit more while they’re on their tummies.
Tummy time at 4-6 months
Now tummy time is getting fun! At this point, your baby will have better core strength, and they might start rolling over, from stomach to back and back to stomach.
“That’s when they can start playing more,” Dr. Badgett says. “They’ll start to get the ability to push up more with their arms and be a lot more independent.” At this point, you can start introducing toys for them to grab and other interactive elements.
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Tummy time after 6 months
Work up to a full hour of tummy time each day until your baby starts crawling. In fact, they may even start to crawl during tummy time itself.
“Eventually, they’ll use it as a kind of practice, trying to push themselves up to see what happens,” Dr. Badgett adds. “As babies develop, tummy time slowly transitions into crawling, walking and playtime.”
What to do if your baby hates tummy time
If your newborn resists being on their belly, Dr. Badgett suggests choosing a time of day when you know they’re not too fussy — like after a diaper change or when they wake up from a nap. “You have to figure out your baby’s personality and when in the cycle of their day they’re going to be most open to it,” he says.
But sometimes, babies still just can’t stand it. After all, the tiniest of people have big opinions.
“To some degree, you want them to tough it out and challenge them to push through because it’s going to help them learn some skills earlier,” Dr. Badgett says. “But if your baby despises tummy time, you don’t want to torture them.”
Do what you can, and cut yourself a parenting break if you’re not hitting tummy time guidelines. Every baby is different, and Dr. Badgett says yours will be fine regardless of whether they get exactly the recommended amount of tummy time.
“Maybe your baby doesn’t crawl until 10 months instead of eight,” he says, “but that’s OK. Don’t grade yourself on these report cards and check boxes, because although they’re helpful, sometimes they can shame parents a little bit too much.”
A final reminder: No stomach sleeping
Remember: Although tummy time is great for development and exploration, babies should always sleep on their backs to reduce the risk of sudden infant death syndrome (SIDS).
If your baby falls asleep during tummy time, gently roll them onto their back — and feel free to let them sleep right there on the floor, so long as you keep an eye on them. After all, a sleeping baby is a blessing!
“Definitely get them off their stomach,” Dr. Badgett says, “but then, if the baby’s sleeping, just take that as a victory.”
To learn more from Dr. Badgett about the importance of tummy time, listen to our Health Essentials podcast episode, “Tummy Time: What You Need To Know.” New episodes of our Health Essentials podcast publish every Wednesday.
How to get a flat stomach
Many believe that a toned stomach (and with it cubes) appears in those who regularly play sports. This is not the case for everyone, but if you want to see the results of training on the stomach, here are some recommendations from fitness trainers.
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1.
There is no single formula Only a combination of diet and exercise is important for a flat stomach. Need strength exercises to strengthen the muscles, exercises for the spine, more movement during the day, proper nutrition with a calorie deficit to reduce fat. That's all! But if it were that easy...
2. Plank and crunches work
Some people think that planks don't work. On the one hand, this is true: one plank is not enough, but on the other hand, it helps to strengthen muscles, as well as twisting exercises.
3. You can study at home
If you don't like going to the gym, don't go. Most of the exercises can be done at home without sports equipment.
4. Don't underestimate the importance of diet
To achieve visible results, you need to eat right so that the body has an incentive to get rid of excess fat reserves.
You can use applications that calculate the ratio of proteins, fats and carbohydrates, or start by giving up fast food and sweets, but uncontrolled eating will not give results.
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5. Don't cut out carbohydrates
They are good for gym and muscle strengthening. The results for those who cut out carbohydrates and those who eat a balanced diet will be similar, but the latter will not have to fight the desire to eat so often!
6. Don't go overboard on cardio
It happens that a person spends many hours on the treadmill, but for the abdominal muscles this is not critical (but if you just need to burn excess fat, this is useful). In addition, some begin to train constantly, lose a lot of calories, they want to eat all the time, it gets bad - and they quit everything. Cardio training is good as a supplement, but it is not necessary to completely replace strength training with it.
7. If there are no results, maybe you are doing something wrong
Fat burning is influenced by many factors, and the process can be stopped, for example, by stress and increased levels of cortisol. If you train a lot and don't get enough sleep, there may not be an effect. It is best to train not once a week for three hours, but three times for an hour.
8. How to fix the result?
The most important thing is not to give up training and proper nutrition. And remember that you can’t burn fat indefinitely.
Anti-cellulite massage of the abdomen by a chiropractor: features of manual therapy for cellulite and methods of implementation
One of the indications for abdominal massage is cellulite. Anti-cellulite massage of the abdomen , along with other massage techniques, is performed in our center by a manual therapy doctor.
Abdominal cellulitis is a widespread problem.
The skin on the abdomen is loose and thick, and therefore metabolic disorders often occur in this area. In addition, the physiological characteristics of the body are such that fat deposits appear most often in the abdomen.
Stages of cellulite
Before anti-cellulite massage of the abdomen, the specialist must determine the stage of cellulite. There are 4 stages of cellulite, each of which is characterized by certain signs:
- I stage . When squeezing the skin, depressions and small tubercles become noticeable on it. There is swelling of tissues, excess fluid. Hematomas resulting from accidental injuries may persist for a long period of time;
- Stage II . The tubercles become noticeable when the abdominal muscles are tense. Inside the tissues, pressure rises, the fat layer thickens and the connective tissue becomes unable to properly hold it;
- Stage III . Irregularities of the skin surface are clearly visible even with slight squeezing.
Blood supply worsens, excess fluid, toxins and toxic substances are difficult to remove.
- Stage IV . Bumps on the skin occur even at rest. There may be symptoms such as coolness of the skin, its cyanosis, pain when touched. This is due to a violation of the blood supply process and this condition poses a serious health hazard.
A special massage is indicated for any stage of cellulite development.
Indications for this massage
Cellulite (syn. - gynoid lipodystrophy ) is characterized by trophic disorders of the skin and subcutaneous fat layer. The essence of these disorders lies in the local deterioration of blood microcirculation, and in the stagnation of tissue fluid with waste products or slags dissolved in it.
This is accompanied by the appearance of pathological foci in the form of characteristic lumps on the skin that has lost elasticity and elasticity. The typical location of cellulite is places with pronounced subcutaneous tissue.
These are the back, hips, buttocks, and, of course, the stomach.
It is quite logical that the more subcutaneous fat on the abdomen, the greater the predisposition to cellulite. Therefore, cellulite foci are very often formed with obesity . Obesity itself proceeds in different ways. It may have a so-called. type of apple, when fat is deposited mainly on the abdomen. This type is mostly found in men and women in the postmenopausal period.
The pear type with fat deposits on the thighs and buttocks is typical for young women. However, it would be a mistake to assume that cellulite is necessarily associated with obesity. This disorder also occurs in persons with normal weight and correct distribution of subcutaneous adipose tissue.
The reasons are very different: metabolic disorders, stress, diseases of the internal organs. In women, abdominal cellulitis often occurs after pregnancy. The task of the massage therapist for abdominal cellulite is to improve lymph drainage , increase local blood circulation, and increase the firmness and elasticity of the skin of the anterior abdominal wall.
Belly massage technique
The procedure is carried out on a massage table in a specialized room of our center. Before massaging, the anterior abdominal wall and hands of the massage therapist are treated with oil. Massage of the abdomen begins with light circular strokes - first clockwise, then counterclockwise.
Stroking is followed by rubbing, kneading, and vibration. Rubbing is done with fingers, the surface of the entire palm or a fist, kneading with fingers or the base of the palm. Vibration has the character of shaking, shaking. Along with vibration, tingling can also be carried out.
Each element of the massage has specific goals. For example, rubbing along the longitudinal lines contributes to the outflow of lymph . At the same time, the amount of liquid is reduced. Accordingly, the volume of the abdomen decreases.
Kneading and vibration are aimed at improving blood circulation and increasing muscle tone. And the result of pinching is the restoration of skin firmness and elasticity. The effectiveness of the massage is indicated by slight hyperemia (redness) and a slight increase in the temperature of the skin of the abdomen.
At the same time, all influences must be unhurried and gentle. The massage therapist's hands are immersed in the soft tissues of the abdomen while the patient is inhaling. Breathing is even, not forced.
The bottom line is that the abdominal wall is not protected by a bone frame, and the digestive organs are projected onto it. Based on this, anti-cellulite massage should be done no later than 2 hours before meals, and no earlier than 3 hours after.
Duration of anti-cellulite massage of the abdomen - about 15 minutes. We focus on the fact that a single massage will not be enough for a full-fledged result. You need a long course, accommodating 10-15 sessions. First, excess fluid leaves the abdominal wall. Then blood circulation improves, muscles become stronger, skin becomes elastic.
We also recommend that in case of cellulite you go beyond massage of the abdomen.
Everything should be in the complex. Therefore, together with the stomach, we often act on other problem areas - the back, hips, buttocks.
Features of anti-cellulite massage of the abdomen
The primary task of anti-cellulite massage of the abdomen is the restoration of the normal process of blood supply to tissues. The elimination of stagnation is achieved through a deep study of the problem area.
The peculiarity of this type of massage lies in the inadmissibility of performing too intense, abrupt movements, techniques and techniques. This is due to the proximity to the area of influence of vital organs.
Effect of the procedure:
- increased intensity of lymph flow;
- restoration of normal intracellular metabolism;
- removal of bumps on the skin, restoration of its elasticity;
- cellulite removal;
- reduction of subcutaneous fat deposits.
Preparing for the procedure
Shower before anti-cellulite massage.
It is important that the skin is as clean as possible, and therefore gentle scrubbing is encouraged. You need to come to the procedure 15-20 minutes earlier than the scheduled time so that you can relax and sit quietly.
Stages of anti-cellulite massage of the abdomen
The division of an anti-cellulite massage session into stages is conditional. The criterion for separation is the intensity of the impact. There are three consecutive stages of anti-cellulite massage of the abdomen:
- I stage. Relaxing, light movements are performed;
- Stage II. A deep active study of the abdomen is carried out;
- Stage III. Smooth techniques are performed, the purpose of which is to soothe the skin.
Contraindications
Before anti-cellulite massage, it is necessary to reliably exclude possible contraindications to the procedure. These include:
- oncological pathologies;
- tuberculosis;
- diabetes mellitus;
- dermatological disease;
- violation of the integrity of the skin in the abdomen;
- acute inflammatory processes;
- severe cardiovascular pathologies;
- varicose disease;
- thrombosis, atherosclerosis;
- menstruation, pregnancy, postpartum period within two months.
Recommendations after the procedure
After a session of anti-cellulite massage of the abdomen, it is recommended to replenish fluid reserves in the body. The best option is to drink 300 ml of mineral water, which helps to rid the body of toxins and toxins. Herbal tea will also help. In the absence of these drinks, you can drink plain water. Strengthening the effect of anti-cellulite massage will help to perform simple physical exercises for 10-15 minutes. They strengthen the muscles, ensure the preservation of heat in the cells, saturate them with oxygen and activate the processes of blood circulation.
After the massage, you should refrain from increased stress on the spine and muscles, avoid hypothermia. The first meal after the anti-cellulite massage of the abdomen should be light and consist of fruits, berries, low-fat foods.
Recommendations after completion of the course of anti-cellulite abdominal massage
In order for the achieved results to be preserved for a long time, it is necessary:
- adhere to a correct, balanced diet;
- exclude sharp fluctuations in body weight;
- maintain a drinking regimen, consuming at least 1.
5 liters of drinking water daily, along with other liquids; - in the presence of endocrine pathologies, a regular appointment with an endocrinologist and tests to assess the hormonal background are indicated;
- wear comfortable, non-restrictive clothing that is not capable of causing disturbances in the process of blood microcirculation in tissues;
- give up bad habits;
- Maintain regular physical activity.
Benefits of anti-cellulite massage in the medical center "Proxima"
All our specialists are qualified, have a high level of professionalism and many years of experience. During the massage, only high-quality, certified creams and oils are used, which enhance the effectiveness of the procedure. Each patient is guaranteed an individual, delicate approach. All this makes the process of getting rid of cellulite as comfortable as possible. The specialist will answer all your questions and give valuable recommendations that help maintain the achieved result.
