How To Use An Inversion Table

There are a lot of inversion tables on the market nowadays, ranging from ones with just the bare bones features to tables with infrared heating pads and back massagers.

Luckily, the basic inversion functions for these largely remain the same.

How To Use Your Inversion Table Safely

  1. Make sure your table in positioned on a flat surface with enough clearance both at the foot end and at the top of the inversion bench. The last thing you want to do is for the thing to tip over or hit your head or feet while starting to invert.
  2. Most inversion equipment has an adjustable height feature, please make sure to set it before hopping on. This will help with balancing. Also, be aware that you may have to adjust the height feature to either below or above your actual height. This is important because not everyone's body weight distribution is the same.
  3. Check if the footrest can be adjusted. You'll want this to be as close to the ankle holders in order to prevent you sliding down a few inches if you attempt a steep inversion angle.

What Inversion Angle Should I Use?

  • Beginner Inversion
    If you are inverting for the first time, you should start by inverting for only a couple of minutes, say five, once a day. The body needs time to adjust to being at an inverted position. In addition, you should only be inverted at an angle in the range of 20-30 degrees. A full-blown inversion for beginners might aggravate the back pain instead of helping to alleviate it
  • Parallel Inversion
    This form of inversion is referred to as parallel inversion because you will literally be parallel to the back legs of your table. You should only attempt parallel inversion of trying the beginner inversion for a number of weeks until you are completely comfortable on the table. With parallel inversion, you will be inverted at an angle of 60 degrees and this will help you to enjoy the full benefits of inversion therapy. Achieving an inverting of 60 degrees should therefore be the goal of every beginner.
  • At the 60 degree inversion, the spine will get the maximum traction it needs to achieve a complete decompression. For this reason, must inversion table users do not even need to go beyond this degree.

  • Full Inversion
    Also referred to as expert inversion, the full inversion is achieved by being inverted at 90 degrees. At this angle, the body freely hangs at the 90 degree angle and this allows you to perform stretches and other workout routines.

    It is important to note that you do not really need to achieve a full inversion except if you are completely comfortable. In fact, some tables are configured not to allow a full inversion because very few people actually need it.

    When you first start out inverting fully, you might need to alternate between inverting and resting the hands on the foam grips until you are completely comfortable with hanging freely. You should also invert for only a minute or two until the body has adjusted to the new position and you are now okay with inverting fully for longer.

    Full inversion is recommended for top athletes because they often have stronger ligaments and muscles, which need higher loads in order to fully decompress.
    Whichever form of inversion therapy you use, medical professionals recommend intermittent inversions, i.e., alternating of approximately 30 seconds of inversion with returning upright.

As a general rule, don't overdo it, both in terms of inversion angle or time spent inverted.
This is not a competition, there are no records to break, the only focus should be your health.

Happy Inverting!!

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