For back pain and tech neck, try tummy time

Like baby tummy time, adult tummy time, the exercise of lying on your stomach and propping yourself up with your forearms, helps improve posture by promoting spinal extension and strengthening your back and neck muscles.

To moms with infants, “tummy time” is a TikTok trend that involves laying baby awake on its chest for a few supervised minutes at a time. Advisable for infants that are at least 3 months old, it is said to strengthen a baby’s neck, shoulders, and back.

Given tummy time’s benefits to baby, experts figured that tummy time can help adults too. “In adult tummy time, you lie on your stomach, prop yourself up with your forearms, and keep your neck aligned with your spine,” explains Ma. Elena Lourdes R. Tan, MD from top hospital in the Philippines, Makati Medical Center (MakatiMed). “This helps improve posture by promoting spinal extension and strengthening your back and neck muscles. It also relieves you of ‘tech neck’ or the strain you feel on your neck and shoulders from sitting hunched forward and staring down at a cellphone or computer.”

“Think of adult tummy time as the opposite of slouching and leaning forward while you sit for hours,” adds the MakatiMed health expert.

Is adult tummy time for you?

Although lying on your belly may seem easy, adult tummy time isn’t for everyone, says Dr. Tan. “If you have severe or chronic back pain, spinal stenosis, osteoporosis, or degenerative disc disease, skip adult tummy time until you get clearance from your physician. Certain health states, such as pregnant women, particularly those in their second and third trimesters, shouldn’t attempt it either, as do individuals who just underwent surgery may not be a target population for this exercise.”

Adult tummy time, step-by-step

Got the go signal from your doctor? Start slowly. Lie on your stomach on a sturdy surface like a mat on the floor. Prop yourself up with your forearms. Keep your shoulders relaxed, and make sure your neck is aligned with your spine and your abdomen engaged.

Hold the position for a few minutes, rest, then repeat until you’re strong enough to go longer. This, however, isn’t a test of endurance. “Staying in adult tummy time position for 30 minutes or more may do more harm than good,” warns Dr. Tan. “You could develop neck and back pain, which are the very things you were trying to treat. Stop when you feel a strain and discomfort from the position.”

No time for adult tummy time? Do these instead

You can still get the benefits of adult tummy time through other positions that promote good posture and ease the aches and pains of your back and neck tech. “Looking up at the ceiling relieves neck strain and realigns your head with your spine,” says Dr. Tan. “Try wall angels: Stand straight and lean your back against a wall, making sure your head, shoulders, and pelvis are in contact are touching the wall. With your arms stretched to your sides, slowly raise them up and down as you would when you’re doing snow angels.”

“The simplest thing anyone can do is to take walking breaks every 1 to 2 hours pr when you start to feel stiffness or discomfort anywhere in the back while sitting behind a desk,” adds Dr. Tan. “This gets you out of that hunched position that’s responsible for your back and neck pain.”

For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.

 

The Worth-It Way to Celebrate Chinese New Year in Hong Kong and Macau

 

Sneaker Street

When you think of traveling to Hong Kong, it’s easy to see why Macau is often visited too—they’re just so close! With its endless shopping spots, iconic attractions, and mouthwatering delicacies, these places have become popular holiday destinations for many Filipinos - especially during Chinese New Year.

Trips to these cities can feel pricey, especially if you’re traveling with family. But it doesn’t always have to be that way! There are plenty of cool spots and tasty eats in both cities where you can score great value without sacrificing the experience.

With your GCash Visa Card and e-wallet, every swipe, scan, or tap helps your money go further—thanks to lower forex rates, more deals, easy payments, real-time spend tracking, and no more counting change.

And if you want great value, you can get that for sure when you use the ultimate shopping hack from GCash. All you need is your GCash Visa Card and e-wallet so you can Swipe- Scan-Tap. When you do, you can stretch every peso, thanks to lower forex rates, more deals, easy payments, real-time spend tracking, and no more counting change.

If you’re heading to Hong Kong and Macau for the Lunar New Year, check out these stops that are perfect for families and guaranteed to give a worth it experience.

Shop sulit and smart hauls at wholesale stores and markets

Hong Kong is admittedly a shopping haven - but if you want to shop smart, you need to know where to go. Lung Fung Mall offers beauty, skincare, and health products at friendlier prices than malls. You can find fragrances, skincare, and other beauty products at reduced prices at their many locations across Hong Kong.

Meanwhile, if you’re finally ready to buy that brand new item you’ve been saving up for, like new running shoes, a bag, or workout gear, Citygate Outlets is your best option. They carry many brands, such as Lululemon, Evisu, Marimekko, and many more.

For seasoned travellers who frequent Hong Kong, going to Mong Kok to buy clothes, snacks, and a wide variety of anik-anik is also a no-brainer. If you’ve ever heard of Sneaker Street and Ladies Market, you can find things for you and for your pasalubong back home. The best part is that you can still haggle the prices in certain stores, making shopping in the area even more budget-friendly—so get your tawad skills ready!

And when carrying multiple bags after your pasalubong spree becomes a hassle, you can tap your way to easy, convenient payments with GCash Tap to Pay. Available for all NFC- enabled Android smartphones, it lets you pay with just one tap—making it much easier to get around the often-crowded streets.

Discover hidden gems and family fun in Macau

Macau isn’t just about its famous landmarks and beautiful architecture – though it is worth going just to see them for yourself. But there are also many fun experiences that the family can enjoy, and it’s all just a convenient ferry ticket away! These boat trips take about an hour from the Hong Kong-Macau Ferry Terminal, and you can secure your tickets by paying with GCash Scan to Pay for a hassle-free experience. Simply generate your QR code and select

Pay Abroad with GCash, and look for merchants with a QR code bearing the A+ logo to scan. If you’re looking for local delicacies, head over to Taipa Village, where you can stock up on crowd favorites like beef jerky and almond cookies. These treats are delicious, affordable, and loved by locals! You can also book tickets to teamLab SuperNature Macau, an incredible interactive art space with 8-meter-tall, colorful exhibitions that kids and adults will enjoy.

Here’s a secret hack when paying with GCash abroad: some merchants also offer special promos and discounts up to PHP 1,500 off, just tap Travel and go into Travel Treats to browse what’s available.

Eat without the splurge at Yung’s Tangerine Peel Roast Goose and Cheung Hing Kee

One of the best parts of traveling to Hong Kong and Macao is the food. You can’t leave Hong Kong without trying their roast goose, and a great spot to try is Yung's Tangerine Peel Roast Goose. Yung’s is rich and flavorful, and best of all, budget friendly.

When you hear that a restaurant has been recognized by Michelin, would you believe that you don’t have to pay a fortune for high-quality food? Because that’s what you can expect from MICHELIN Bib Gourmand Cheung Hing Kee Shanghai Pan-fried Buns at Lock Road. Other than their pan-fried buns, their scallion noodles and wontons are a must-try—perfect bites to snack on when you want to refuel while exploring the city.

Scan, Swipe, and Tap for a sulit and enjoyable trip

Traveling on a budget doesn’t have to mean limiting yourself. When you pay with GCash abroad, you get real-time control over your spending, low forex rates updated instantly in-app, and fast, convenient transactions throughout your trip — all while enjoying to the fullest. Remember to scan, swipe, and tap for an experience you’ll definitely say is worth it! Download the GCash app today to get started.

Put Yourself First with These Health & Beauty Treatments

 

In the rush of daily responsibilities, it is easy to place your own needs at the bottom of the priority list. Work deadlines, family commitments, and social obligations often take center stage, leaving little time to focus on personal wellbeing. Yet choosing to put yourself first is not selfish; it is essential. Investing in your health and appearance can strengthen confidence, support mental wellbeing, and help you show up as your best self in every area of life.

Modern health and beauty treatments are tools that can help you feel more comfortable, refreshed, and aligned with how you see yourself. If you have been considering making a change, this could be the moment to explore options that genuinely support your wellbeing.

Prioritize Skincare That Supports Long-Term Health

Healthy skin is often associated with vitality, and caring for it goes far beyond aesthetics. A consistent skincare routine can protect against environmental damage, slow visible signs of aging, and improve overall texture. If you can set aside time for professional treatments, such as medical-grade facials, gentle chemical peels, or laser therapies, you can target concerns like uneven tone, fine lines, and congestion more effectively than over-the-counter products alone. The bonus of this self-care act is that it can become a calming ritual, your reminder that you deserve moments of care within a busy schedule.

Do Not Overlook Preventive Health Measures

Putting yourself first also means staying proactive about your physical health. Consider whether you have been postponing appointments or ignoring minor concerns. Addressing them now can provide reassurance and prevent unnecessary stress later. True self-care often involves the steps that protect your future wellbeing, even if they seem small today. When your health feels stable and supported, it becomes far easier to focus on the things that bring you joy.

Restore Confidence in Your Smile

Your smile plays a powerful role in how you present yourself to the world. If you feel self-conscious about chipped, uneven, or discolored teeth, it can quietly influence how often you smile or speak with ease.

For those seeking a long-lasting enhancement, Houston veneers are a popular cosmetic treatment. These thin, custom-made shells are bonded to the front of the teeth to improve their shape, color, and overall symmetry, and because they are designed specifically for each individual, the results typically appear natural rather than overly polished.

Beyond the physical transformation, many people notice a meaningful boost in confidence after improving their smile. Feeling proud of your teeth often encourages you to engage more freely in conversations, laugh without hesitation, and approach social or professional situations with greater assurance.

Support Your Mental Wellbeing

Health and beauty are not limited to what you see in the mirror. Emotional balance is equally important, yet it is frequently overlooked. Carving out time for activities that restore your energy, whether that means exercise, mindfulness practices, creative hobbies, or speaking with a professional, can significantly improve how you feel day to day. Even small adjustments, such as setting clearer boundaries or allowing yourself proper rest, can have a lasting impact .When your mind feels supported, confidence tends to grow naturally.

Step Into a More Empowered Version of Yourself

Making your health and beauty a priority is not an indulgence, and it’s not about becoming someone new; it is an investment in the life you want to lead. It is about giving yourself permission to feel as strong, capable, and confident as you truly are.

How Small Facial Changes Can Make a Big Difference

 

When it comes to confidence and self-perception, what might seem like a subtle change to one person can feel monumental to another. Small facial enhancements can create harmony, balance, and a refreshed appearance without dramatic transformation. Whether you’re considering a non-invasive treatment or a minor surgical improvement, knowing how these adjustments influence overall facial aesthetics can help you make empowered decisions about your appearance.

Understanding Facial Proportions

The face is a complex structure of lines, curves, and symmetry. Even minor variances in one area can affect how the entire face is perceived. A slight imbalance in the eyelid position, cheek volume, or jawline contour can draw attention or create a tired look, even if you feel well-rested.

Facial proportions are often so subtle that we don’t notice them until a change occurs. A refined eyebrow arch, improved skin texture, or a slightly lifted eyelid can restore a sense of balance. These small tweaks work together to create a face that looks more vibrant, open, and aligned with how you feel inside.

The Power of the Eyes

One of the most expressive features of the face is the eyes. They communicate emotion, energy, and vitality. As we age, the skin around the eyes can lose elasticity and begin to droop or appear heavy. Droopy brows or excess upper eyelid skin might make the eyes seem smaller or more fatigued than they really are.

Addressing this with a targeted approach can yield impressive results. For example, individuals seeking a refreshed look might explore options like upper eyelid rejuvenation, whether through non-surgical treatments or surgical refinement like an upper blepharoplasty near Danville, CA, to remove excess skin and create a more open, youthful eye appearance. When your eyes look more awake, the entire face can radiate energy and positivity.

Softening Lines and Restoring Volume

Wrinkles and fine lines are natural signs of expression and aging, but when they deepen, they can distort light and shadow on the face. Treatments that soften lines around the mouth, forehead, or between the brows can subtly update your look without changing who you are. These adjustments can be especially impactful because they improve the flow of the face, helping it reflect light more evenly and appear smoother overall.

Volume loss in areas like the cheeks or lips also contributes to an aged or tired appearance. Carefully placed volume restoration can bring back youthful contours that support the facial structure, giving a natural boost rather than an overdone look.

Skin Quality: The Foundation of Facial Aesthetics

Healthy, glowing skin amplifies every other facial feature. Improving texture, tone, and clarity can make a dramatic difference in how the face looks at any age. Treatments that enhance skin quality, such as chemical peels, laser resurfacing, or targeted skincare routines, can minimize the appearance of large pores, pigmentation, and dullness.

When the complexion is luminous, smaller features like lips and eyes stand out more, contributing to a balanced, harmonious look that feels effortless.

Confidence in Subtlety

It’s important to remember that enhancing your appearance doesn’t always mean changing your identity. Small facial changes honor your natural beauty while addressing areas that may lessen your confidence. The goal of any aesthetic improvement should be to help you feel more like yourself, only refreshed, balanced, and aligned with how you want to present to the world.

Whether you’re exploring minor surgical refinements or non-invasive enhancements, embracing subtle changes can lead to significant emotional and aesthetic benefits. Small adjustments can elevate your natural features, giving your face renewed harmony and vitality that resonates well beyond physical appearance.

A Look At The Wellness Trends That Are Focused On Healing

 

The wellness industry has shifted in recent years from purely aesthetic or performance-driven goals toward practices that promote deep healing and holistic well-being. Consumers are increasingly seeking approaches that address physical, mental, and emotional health simultaneously. From ancient remedies to cutting-edge therapies, healing-focused trends are shaping how we approach self-care.

Mindful Movement and Stress Relief

One of the most prominent trends in wellness today is the integration of mindful movement practices. Activities like yoga, tai chi, and Pilates have long been recognized for their physical benefits, but their role in mental and emotional healing is gaining recognition. By focusing on breathwork, body awareness, and intentional motion, these practices help reduce stress, improve circulation, and restore balance in the nervous system. Meditation and mindfulness sessions are also being incorporated into fitness routines to encourage emotional resilience and mental clarity.

Plant-Based and Functional Nutrition

Nutrition is no longer just about calories or macronutrients. It is increasingly viewed as a healing tool. Plant-based diets, functional foods, and superfoods are at the forefront of wellness trends. Consumers are turning to foods rich in antioxidants, adaptogens, and anti-inflammatory compounds to support cellular repair, boost immunity, and enhance overall vitality. Probiotic-rich fermented foods and natural supplements are also gaining popularity for their role in gut health, which is closely tied to both physical and mental wellness.

Regenerative Medicine and Innovative Therapies

Regenerative medicine is another area experiencing a surge in interest. Treatments designed to restore or stimulate the body’s natural healing processes are increasingly sought after. Procedures like platelet rich plasma therapy in Irvine offer patients a way to harness their own biology for recovery and repair. These therapies can aid in reducing inflammation, accelerating tissue repair, and improving overall joint or skin health. Such approaches reflect a growing desire for solutions that do more than mask symptoms. They actively promote long-term healing.

Holistic Mental Health Practices

Mental health has become a central component of wellness, with trends focusing on integrative approaches to emotional healing. Techniques such as breathwork, sound therapy, and biofeedback are being combined with traditional counseling or coaching to address trauma, anxiety, and stress. Journaling, digital detoxes, and nature immersion experiences are also widely adopted to foster emotional balance and self-reflection.

Sleep Optimization and Recovery

Healing-focused wellness trends also emphasize the importance of rest and recovery. Sleep optimization strategies, including sleep tracking devices, relaxation rituals, and circadian-friendly lighting, are helping people enhance restorative sleep. Adequate sleep supports cellular repair, hormonal balance, and mental clarity, proving that healing is not just an active process. It is also deeply connected to rest.

The Rise of Personalized Wellness

Finally, personalized wellness is gaining traction as individuals seek treatments and routines tailored to their unique needs. Genetic testing, microbiome analysis, and personalized fitness or nutrition plans allow people to understand their bodies more intimately and implement strategies that support both prevention and healing.

From mindful movement to regenerative medicine, these trends highlight a clear shift toward wellness practices that nurture the body, mind, and spirit. As more people embrace holistic healing, the wellness industry continues to evolve, offering a diverse range of options designed to restore balance and promote lasting health.