3 Effective Inversion Table Exercises

By Michael Grimes

woman doing exercise

Inversion table exercises have traditionally been known to reduce back pain and it therefore comes as no surprise that chiropractors use them for physical therapy in various orthopedic conditions.

Apart from pain relief, there are many other benefits of inversion therapy. For instance, these exercises are great ways of strengthening ones muscles. Stronger and more flexible muscles are ultimately less likely to sustain injuries and this also helps in ensuring there is less neck pain. Strong core muscles are also important in ensuring a firm posture.


Exercising using the inversion table is also beneficial for healthy individuals in prevention of stress buildup in the joints and muscles. These exercises help the body relax from the normal upright posture. So these exercises are not just for those seeking to cure their back pain. While the jury is still out on the subject, some experts believe that stretching exercises can help you grow taller.

Inversion Table Exercises

Let's look at 3 common but effective examples of inversion table exercises that you can try out in the comfort of your home:

  • 1. Inverted Squats

To achieve inverted squats, you first have to do the inversion. After you are in position, bend your knees and then pull the upper body towards your feet much the same way you do in normal squats. Hold in this position for a couple of seconds then release your lower body gently into the original position.

  • 2. Back extensions

Doing this entails forming an arch against the back of your table. You achieve this by placing the hands behind the head and then gently tilting back the head until you form an arch or a crescent shape. Hold yourself in this position for a couple of seconds and then slowly ease back to the starting position.

  • 3. Inverted sit-ups

Inverted sit-ups work just the same way as the normal crunches. Once you are in an inverted position, contact your stomach’s muscles then attempt to bring your chest towards the knees. Once you reach as far back as you can, hold for a couple of seconds before easing back to the beginning point.

  • Caution for beginners
  • Just like when doing any other exercise, make sure to do some warm-up first. It is a good idea to do these exercises with your trainer if possible. You should also avoid too vigorous exercises as that could cause the table to tip over. For those seeking for pain relief, do not engage in any of these exercises before contacting a licensed chiropractor. The chiropractor will help you know which exercises are best suited for you after evaluating your back pain and how to avoid any risks associated with inversion.

    It is also important to ease gradually into these exercises. As you start out, you might not be able to achieve full inversions so you can just begin with 20-30 degree inversions for 1-2 minutes. After doing this consistently for 2 weekly, you should start getting accustomed to the exercises and you can gradually increase the intensity of the exercise and the inversion angle until you finally reach the recommended 60 degrees.

So... there you go, 3 very effective exercises you can do on your brand-new inversion table!

You're welcome!