Tummy Time: Why It Matters And How To Make It Easier

Tummy time is simply giving your baby short spells lying on their tummy while they are awake and watched. It helps them build the neck, shoulder and back strength they need for rolling, sitting and crawling, and it can help reduce flattening at the back of the head.

If your baby hates tummy time, you are not alone. The trick is usually not to force longer sessions. It is to change how you do it: tiny amounts, lots of times a day, in easier positions (like on your chest or across your lap), at the right time (not straight after a feed), with you down at their level.

What tummy time is (and what it is not)

Tummy time is play time in a tummy-down position. It might look like your baby lifting their head for a second, turning to one side, pushing through their forearms, or just getting used to the feeling.

It is not about putting your baby to sleep on their tummy. For sleep, the current UK safe sleep advice is to place babies on their backs. Keep tummy time for when they are awake and you are actively supervising.

You can do tummy time on the floor, on you, or across your lap. What matters most is that your baby is:

• Awake
• Supervised (close enough to respond straight away)
• On a safe surface (firm, stable, not near edges)

Why tummy time matters

It builds the strength needed for later milestones

When your baby lies on their tummy, they are working against gravity. That effort builds strength and control through:

• Neck (lifting and turning the head)
• Shoulders and arms (pushing up, weight-bearing through forearms and hands)
• Upper back and core (stability needed for rolling and sitting)

This strength is the groundwork for gross motor milestones like rolling, sitting, crawling and eventually standing. If you want a clear picture of how these skills typically build, see gross motor skills: what they are, milestones and activities.

It gives their head a break from lying on the back

Most babies spend a lot of time on their backs (which is right for safe sleep), and some also spend time in car seats, prams and bouncers. Tummy time is one of the easiest ways to give the back of your baby's head some time off the surface.

Tummy time is not the only factor in head shape, and some flattening can still happen. But as part of a normal day, it helps by changing pressure points and encouraging your baby to turn their head in different directions.

It supports sensory development and play

Tummy time changes your baby's view of the world. They feel different pressure through their body, they learn where their arms are, and they start to coordinate eyes, head and hands. It often looks like effort, because it is effort.

If you want low-fuss play ideas that also support development, you might find sensory play for babies at home: simple ideas by age helpful.

When to start tummy time and how to build it up

You can start tummy time from birth, as long as your baby is well and you are watching them. In the early days it might be a few seconds at a time, on your chest, while you are reclined and fully awake.

A realistic way to think about it

Instead of aiming for one long session, think: little and often.

• Week 1 to 2: a few seconds, several times a day
• Over the next weeks: build towards a minute here and there
• Over the next months: gradually increase as your baby tolerates it

The exact amount will vary. Some babies happily stay on their tummy and others need months of gentle building. What matters is the overall pattern: most days, some tummy time happens.

Pick moments you already have

Tummy time is easier to stick with if it is attached to something you already do:

• After a nappy change (often a good time because their tummy is emptier)
• After a short spell of upright cuddles
• After a nap, when they are more settled
• As part of a play routine on the floor

Avoid tummy time straight after a full feed, especially if your baby tends to posset or seems uncomfortable.

Easy tummy time positions (including ones that do not feel like tummy time)

If your baby hates lying flat on the floor, start with positions that make it easier to lift their head. You are still building the same muscles, just with a gentler angle.

1) On your chest

Sit or lie in a safe, stable position where you are fully awake, for example on the floor with cushions behind you or in a supportive chair, and avoid using a sofa or bed if there is any chance you might doze off. Place your baby tummy-down on your chest, their head to one side. Talk to them, or just breathe and let them settle. This counts.

• Why it helps: your baby is slightly angled, and your voice and face are close
• Tip: start before they are overtired. Tummy time is much harder when they are already upset

2) Across your lap

Sit down and lay your baby across your thighs tummy-down, with their head turned to one side. You can gently rub their back or talk to them.

• Why it helps: it is supported and often calming
• Tip: keep one hand on them at all times so they feel secure

3) On the floor with a small lift under the chest

Use a small, firm rolled towel under your baby's chest (not under the neck), keep their face and nose clear, and bring their arms forward so they can rest on their forearms. The aim is a tiny boost, not a big ramp.

• Why it helps: it makes head lifting more achievable
• Tip: place yourself on the floor at their eye level. Your face is often the best motivation

4) Side-lying play (a brilliant stepping stone)

Side-lying is not tummy time, but it develops similar control and is often better tolerated. Lay your baby on their side on the floor and, if needed, place a small, firm rolled towel behind their back, well away from their face, staying with them the whole time and removing it straight afterwards. Offer a toy at eye level (or just your face) and encourage them to bring hands together.

• Why it helps: less pressure through the tummy, easier breathing, easier hands-to-mouth play
• Tip: do both sides across the day

5) Tummy-down carry

Carry your baby tummy-down along your forearm, with your hand supporting between their legs and your other hand supporting their chest if needed. Keep their head turned so their airway is clear. This can be a short, soothing way to build tolerance.

• Why it helps: they practice head control in a moving, supported way
• Tip: keep it brief, especially at first

If your baby hates tummy time: what usually helps

Some babies complain because it is hard work. Some complain because something about the position feels uncomfortable. Your job is not to win a battle. It is to make it doable, build tolerance, and keep it safe.

1) Do it before they are hungry or exhausted

The fastest route to screaming is trying tummy time when your baby is already running on fumes. Try it after a nappy change, after a nap, or after a bit of upright cuddle time.

2) Keep it very short and stop before they melt down

Seconds count. If your baby starts to get upset, roll them onto their back, pick them up, reset, and try again later. If every session ends in full distress, they learn to dread the position.

A useful goal is: finish on a small success. That might be one head lift, one turn, or simply staying calm for ten seconds.

3) Get down to their level

From your baby's perspective, tummy time can feel like being face-down and stuck. If you are standing over them, they cannot see you properly. Lie on the floor so your face is close, talk gently, sing, or copy their noises. Your presence makes it tolerable.

4) Make the arms easier

Many babies struggle because their arms end up tucked back by their sides, so they cannot push up. Help them bring elbows forward under the shoulders, so they can rest on forearms. A small rolled towel under the chest can help, as above.

5) Use simple visual interest

You do not need lots of toys. One or two things are usually enough:

• An unbreakable baby mirror (not glass) placed securely in front of them so it cannot fall onto them
• A high-contrast image or simple shape
• Your face, close up, moving slowly side to side to encourage head turning

Avoid overstimulating them if they are already upset. For some babies, less is more.

6) Change the surface

Some babies dislike the feel of a cold mat or slippery surface. Try a different blanket on the floor (still flat and firm). If they slip, they work harder and get frustrated faster.

7) Try a different position for a while

If the floor is a no, switch to on your chest, across your lap, side-lying play and tummy-down carry for a week or two. You are still building strength and tolerance. Then reintroduce the floor in tiny doses.

Reflux, prematurity and other situations that can make tummy time harder

If your baby has reflux or brings up milk often

Tummy time can increase pressure on the tummy, which some babies with reflux find uncomfortable. This does not mean you should avoid it completely, but you may need to adjust:

• Do tummy time before feeds, or a good while after a feed
• Start with on your chest or across your lap rather than flat on the floor
• Keep it short and calm, and build gradually

If reflux symptoms feel severe, your baby is in pain, feeding is difficult, or weight gain is a concern, speak to your health visitor or GP. Tummy time advice should sit alongside proper medical advice about feeding and reflux.

If your baby was premature

Premature babies can tire more easily and may have different muscle tone patterns. Tummy time can still be helpful, but you may need to go slower and celebrate smaller steps.

• Keep sessions very short
• Use supported positions more (chest, lap, towel roll)
• Ask your neonatal follow-up team or health visitor what is appropriate for your baby

If your baby always turns their head one way

Many babies have a preferred side. Sometimes it is just habit. Sometimes it is a sign of stiffness in the neck (often called torticollis) or a positional preference that needs help.

You can start gently encouraging looking both ways during play, feeding and carrying. If the preference is strong or getting worse, ask your health visitor. You may be referred to a physiotherapist for specific exercises.

When to ask your health visitor (and when to seek medical help)

You do not need to cope on your own if something does not feel right. Ask your health visitor for a check if you notice any of the following:

• Your baby feels very floppy or very stiff most of the time
• They always turn their head to one side, or you cannot easily guide them to the other side
• They seem very uncomfortable in tummy time even with adjustments
• By a few months in, they are not starting to lift and turn their head during tummy time
• You are worried about their head shape, or you are seeing flattening that is getting more noticeable

Seek urgent medical advice (NHS 111 or 999 depending on severity) if your baby is struggling to breathe, has repeated vomiting and seems unwell, is unusually sleepy and hard to rouse, or you are worried they are seriously ill. Trust your instincts.

Where occupational therapy fits

Most parents doing tummy time just need reassurance, a few position tweaks and a plan they can actually stick to. But sometimes tummy time problems are part of a bigger picture: feeding stress, reflux discomfort, low muscle tone, sensory sensitivities, awkward positioning, or a baby who never seems settled on the floor.

A private occupational therapist visiting at home can help by looking at the whole routine and the environment, not just a single exercise. That might include:

• Practical handling and positioning ideas that fit your baby and your home
• Play set-ups that support early movement skills without overwhelming your baby
• Advice on building tolerance gently if your baby avoids certain positions or sensations
• Suggestions for daily routines so practice happens without taking over your day

If the main issue is neck stiffness, joint range or specific movement patterns, a physiotherapist is often the right lead professional. If there are feeding and swallowing concerns, a speech and language therapist is usually best placed to advise. Your health visitor can guide you to the right service.

If you want to understand what children's occupational therapy can cover more broadly, read paediatric occupational therapy: how OTs help children thrive or see paediatric OT home visits.

Frequently asked questions

When should I start tummy time with a newborn?

You can start from birth with very short, calm spells, as long as your baby is awake and you are watching them. For many newborns, tummy time on your chest is the easiest place to begin.

How long should tummy time be each day?

There is no magic number that suits every baby. A good approach is little and often, building up gradually over weeks and months. If you can add a few short spells most days, you are on the right track.

My baby cries as soon as I put them on their tummy. Should I keep going?

If they are crying hard, stop and reset. Aim for very short attempts that finish before they get distressed, and use easier positions (chest, lap, towel roll). Over time, those small wins usually add up to longer tolerance.

Can I do tummy time on the bed or sofa?

The safest place is usually the floor, on a firm flat surface. Beds and sofas have edges and soft surfaces, so there is a higher risk of rolling or sinking into bedding. If possible, avoid beds and sofas and use the floor instead. If you ever use a bed or sofa for a very brief, awake play moment, stay right next to your baby the whole time and do not do this if you feel tired or might fall asleep.

What if my baby has reflux?

Try tummy time before feeds or well after a feed, and use supported positions like on your chest or across your lap. If reflux seems painful, feeding is hard, or you are worried about weight gain, speak to your health visitor or GP.

Does tummy time help prevent a flat head?

It can help by giving the back of the head a break from pressure and encouraging head turning. It works best alongside other everyday changes, like varying how your baby lies for play and limiting time in equipment when they are awake.

Next steps

If you would like tailored help with tummy time, early play skills and routines at home, see our paediatrics page or sensory needs, check current guide prices, and choose your area below.