How to Help Your Baby Strengthen Neck and Back Muscles
 Category | Motor activity |
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Medically reviewed by pediatrician and perinatal psychologist Polina Kizino
Strong neck and back muscles are essential for holding the head up, crawling, and other motor skills. Tummy time — placing the baby on their tummy while awake — helps build strength from the very first days. Start with 1–2 minutes a few times a day and gradually increase the duration.
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Quick takeaways
- Strong neck and back muscles are the foundation for motor skills: training prepares your baby to hold their head, crawl, and sit.
- Tummy time is the main exercise: start with 1–2 minutes, 2–3 times a day. Gradually increase duration to 10–15 minutes.
- See a doctor if by 2 months: there’s no attempt to lift the head, movements are asymmetrical, muscles are limp or stiff, or chin tremors appear.
- Safety: never leave baby on their tummy unsupervised; avoid exercises after feeding.
Training neck and back muscles is the foundation for future motor skills
Strong neck and back muscles help to:
- Prepare to hold the head—the first step to independence
- Develop visual perception by viewing the world from different angles
- Stimulate the vestibular system, which affects balance and coordination
- Lay a foundation for future crawling, sitting, and walking
- Improve digestion and reduce colic symptoms
Baby’s muscles strengthen gradually
Normal development by age:
- 1 month: baby can briefly lift their head to ~45° while on tummy; movements unstable, head wobbles when vertical.
- By 2 months: baby can hold head upright for several seconds, raise it higher on tummy using forearms. Eyes focus more, arms and legs move more during exercises, and baby shows interest in surroundings.
Tummy time — the main exercise for neck and back
Pediatricians call it tummy time.
- When to start: from day one—only when awake and supervised.
- Duration: begin 1–2 minutes several times a day; gradually increase to 10–15 minutes.
- How to do it: place baby on firm, flat surface—your lap or chest works. At around 2 months, add a rolled towel under the chest for forearm support. You can also use a fitness ball—always hold under the waist to ensure safety if the ball rolls.
- Safety: never leave unattended; wait 30–40 minutes after feeding before tummy time.
Other developmental exercises
- Create a calm environment—warm, soft light, no drafts—and work at a relaxed pace.
- Toy tracking: while on back, slowly move a bright toy from side to side to encourage head turns. Sound toys are fine.
- Airplane lift: hold baby under arms facing you, gently lift and lower while supporting the head—strengthens neck and back.
- Arms lift: lie baby on back, gently hold hands and lift to semi-sitting position while supporting head, then lower smoothly.
- Picture viewing: place bright, high‑contrast images 20–30 cm from eyes—baby will lift head to look. Mirrors work too.
- Interactive play: lay baby on changing table tummy‑down facing you and sit across. Speak or sing with facial expressions and gestures—baby strengthens back and builds emotional and articulation skills simultaneously.
When to consult a pediatrician
Call the doctor if:
- By 2 months baby doesn’t attempt to lift head
- Movements of arms or legs are asymmetrical
- You notice excessive stiffness or extreme limpness
- One side of the body seems more active
- Baby’s chin trembles even when not feeding or crying
Frequently Asked Questions About Strengthening Your Baby’s Neck and Back Muscles
When should a baby start lifting their head?
Most babies begin briefly lifting their head while lying on their tummy at 1 month. By 2 months, they can usually hold their head upright for a few seconds and push up higher on their forearms.
Why is tummy time important for babies?
Tummy time helps strengthen the neck and back muscles needed for head control. These muscles also support future milestones such as crawling, sitting, and walking.
How can I help my baby strengthen their neck and back muscles?
Start with 1–2 minutes of tummy time several times a day while your baby is awake and supervised. Gradually increase sessions to 10–15 minutes and add simple activities like tracking toys, looking at pictures, or face-to-face play.
When should I be concerned about my baby’s neck strength?
Talk to your pediatrician if by 2 months your baby is not attempting to lift their head. Other signs that need attention include asymmetrical movements, unusual stiffness or floppiness, or chin tremors when the baby is not crying or feeding.
With care
Our articles are based on evidence-based medicine and reviewed by pediatricians. However, they do not replace a consultation with your doctor. Every child is unique — if you have any concerns, please consult a medical professional.
Sources
- Hewitt L, Kerr E, Stanley RM, Okely AD. Tummy Time and Infant Health Outcomes: A Systematic Review. Pediatrics. 2020 Jun;145(6):e20192168. doi: 10.1542/peds.2019-2168. Epub 2020 May 5. PMID: 32371428. https://pubmed.ncbi.nlm.nih.gov/32371428/. Accessed 2 Apr. 2026.
- “Back to sleep, tummy to play”, American Academy of Pediatrics, (2017), https://www.healthychildren.org/English/ages-stages/baby/sleep/Pages/Back-to-Sleep-Tummy-to-Play.aspx. Accessed 1 Apr. 2026.
- “Infant development: Birth to 3 months”, Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/infant-development/art-20048012. Accessed 15 Apr. 2026.
- Park HS, Kang MY, Choi CW, Koo JW, Jeong YG. The Relationship Between Postural Torticollis Abnormalities and Plagiocephaly on the Early Motor Development Milestones of Lying and Rolling Activities in Infants: A Retrospective Study. Dev Neurorehabil. 2024 Jul-Aug;27(5-6):179-185. doi: 10.1080/17518423.2024.2374543. Epub 2024 Jul 4. PMID: 38965666. https://pubmed.ncbi.nlm.nih.gov/38965666/. Accessed 15 Apr. 2026.
- Santos Sampaio SS, de Amorim Rodrigues NA, Moura JR, de Lima-Alvarez CD, Pereira SA. Effects of Prone Positioning on Head Control in Preterm Infants: Randomized and Controlled Clinical Trial Protocol. Int J Environ Res Public Health. 2023 Jan 29;20(3):2375. doi: 10.3390/ijerph20032375. PMID: 36767742; PMCID: PMC9915948. https://pubmed.ncbi.nlm.nih.gov/36767742/. Accessed 15 Apr. 2026.