Originally published on July 7, 2021 by Vital Physiotherapy & Wellness, now part of the Bravella Health network. Original author: Dr. Shaila Callaghan.
Over a decade ago, a Back to Sleep campaign was launched alongside our cultural shift which promoted the regular use of car seats, swings, play circles, and other containers.[1] With this shift, our babies have been spending more and more time on their backs and tummy time has become more important than ever before.[3] Tummy time is essential for both motor and sensory development, prevents flattening of the skull, helps your little one to master basic skills like lifting their head and rolling over, has a big impact on developmental milestones like sitting, crawling and walking, and also works to create trust and connection with their parents and/or loved ones.[2]
As a family chiropractor, every baby I see in my office ( and I LOVE to see your babies!) gets tummy time as homework. Each baby will be prescribed their own specialized version of tummy time to meet their individual needs and requirements and ensure their tummy time is both successful and fun.
Tummy time can be fun for both you and your baby! I promise – and I’m here with some tips and tricks to prove it to you! I will be sharing my top tummy time tips that work for most babies in the hopes that you can utilize one or a few and stop dreading this particularly important time for and with your baby.
TIP #1: Tummy time should start on DAY 1!
You should start tummy time from birth.[1,4] For the first two weeks of life, tummy time should be done on a parent or loved one’s chest only, not on the floor. Those short moments when your baby is active and alert, place them on your chest, recline back, and watch the magic happen while you enjoy this bonding time looking into their eyes, and/or skin to skin.
TIP #2: After the first two weeks, it’s time to start moving to the floor for tummy time.
Some key things to consider:
1. The surface and space should be firm and flat. I like a play mat or yoga mat on the floor. I discourage doing tummy time on a bed/couch/ottoman as those surfaces are softer.[4] Think about it – when was the last time you did a push up on the couch? Try it – it’s much harder to accomplish than on the firmer floor. Choosing a “tummy time spot” can help as well. When there is a routine, including a dedicated space that baby will come to recognize, it becomes easier for them to expect what is coming and know that fun time is about to begin!
2. Attire – yes, attire! Have your baby mostly unclothed. A short-sleeved onesie or just a diaper are fantastic options. Your baby gains important sensory information from their skin contacting the ground and will get better grip which will make lifting their head or pressing up much easier for them. If your baby wears a cloth diaper, consider giving them some tummy time in a disposable or undiapered altogether. Cloth diapers are bulkier and can hold the hips in a position that makes it more difficult for them to utilize their full range of motion.
3. Toys – things to keep your baby interested while on their tummy. At first, your face and voice will work magic. Contrast colors, lights, rattles and mirrors are also fantastic options. Keep a small basket in your tummy time space with some fun options to always have them available.
TIP #3: The no-cry Tummy Time plan
Start with your baby laying down on their back. Engage them, play with them and help them feel safe and comfortable. Once they seem ready, slowly roll them over one side of their tummy. Once there, get down on the floor in front of them (if you are able to) and play with some of the toys you have chosen, or talk to them, sing to them, coo with them, encourage them. Keep a close eye on their behavior. They will show you when they have had enough time on their tummy – some common signs are grunting and squirming. Every moment they are on their tummy, their excitement level will be increasing. Once they have reached their peak, they will cry. The goal is to catch them before they reach the peak excitement level and before they cry. Once you see that they have had enough (be it 10 seconds or 10 minutes), roll them back over to their back again and allow their excitement levels to come back down. The fun thing about babies is they can go from 0-100 in a split second, so if they start crying, don’t panic. Before you pick them up, roll them back over to their back, then pick them up and hold them to your chest to calm them down before placing them back down on their back. Once they are calm and engaged again, roll them back onto their tummy the opposite way that you did the first time and start the cycle again. Aim to do this 3-5 times each tummy time session. Try to do 3-5 sessions per day.[4]
TIP #4: Don’t be afraid to consult with a professional
Although this technique works most of the time, some babies will need more help. Some common signs that I see in my office of a baby who needs more are:
· Baby fusses or cries consistently during tummy time
· Baby arches their back consistently
· Baby has difficulty turning their head from side to side
· Baby is unable to touch their face or mouth with a hand while in tummy time
· Baby spends less than 10 minutes total in a day doing tummy time[3,4]
The KEY to success is repetition and consistency. This helps your baby’s nervous system feel safe and supported while they build their self confidence and their trust in you.
You got this! Happy Tummy Timing!
Warmly,
Dr. Shaila
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Dr. Shaila Callaghan is a family chiropractor with a strong focus in prenatal care, postnatal care and pediatrics. She is certified in the Webster technique (specific to pregnant women) and has been expertly trained by the International Chiropractic Pediatric Association. As a mom, she understands the value and importance of raising healthy families with proactive health practices. Using her advanced training in a variety of techniques, along with her intuition and knowledge of the body, she has successfully cared for hundreds of patients in all stages of pregnancy and of all ages. Dr. Shaila graduated Summa Cum Laude from McMaster University in 2007 and completed her Doctor of Chiropractic Degree at the Canadian Memorial Chiropractic College, receiving the Vern Welsh Memorial Award for excellence in radiology upon her graduation in 2011. She is a member in good standing with the College of Chiropractors of Ontario and maintains an active membership with the International Chiropractic Pediatric Association.
References
- Moon RY, Carlin RF, Hand I; Task Force on Sudden Infant Death Syndrome; Committee on Fetus and Newborn. Sleep-related infant deaths: updated 2022 recommendations for reducing infant deaths in the sleep environment. Pediatrics. 2022;150(1):e2022057990. doi:10.1542/peds.2022-057990
- Hewitt L, Kerr E, Stanley RM, Okely AD. Tummy time and infant health outcomes: a systematic review. Pediatrics. 2020;145(6):e20192168. doi:10.1542/peds.2019-2168
- Tremblay MS, Chaput JP, Adamo KB, et al. Canadian 24-Hour Movement Guidelines for the Early Years (0–4 years): an integration of physical activity, sedentary behaviour, and sleep. BMC Public Health. 2017;17(Suppl 5):874. doi:10.1186/s12889-017-4859-6
- Eunice Kennedy Shriver National Institute of Child Health and Human Development. Benefits of tummy time. Safe to Sleep®. Accessed September 24, 2026. https://safetosleep.nichd.nih.gov/reduce-risk/tummy-time
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