Do you want to engage in inversion therapy and are wondering how to use an inversion table? Now that you bought an inversion table, it is only great if you can use it at home without compromising your safety. Instead of visiting your chiropractor/physiotherapist every day, you can use an inversion table to relieve pressure on your spine from home if you have the proper information that you need.
At one point in our lives, we suffer from back pain or spinal problems. A lot of studies have been done and different methods adapted to ease back pain among patients. An inversion table is one of those many methods. It may not necessarily treat your health problem, but it will ease the pain. The following tips will help you get the best performance from your inversion table.
So How to Use an Inversion Table?
Seek professional advice
First things first, you have to consult your doctor if it’s safe to use an inversion table. You will know if it will be safe depending on your problem.
There are conditions that don’t allow you to use an inversion table especially alone. So if you’re pregnant, suffering from severe back pain, hip pain, hernia, hypertension or any other serious health problem, you may need to see your doctor first.
You can also get the services of a chiropractor. They recommend these tables. So if you feel not too qualified to use the table on your own, you can use their inversion tables or ask them to give you a home visit and show you how the inversion table works.
Know the usefulness of the table
An inversion table isn’t the same as inversion boots or racks. You need to do inversions in a comfortable position to increase blood flow.
An inversion table works great in relieving pain. However, it doesn’t take the place of your doctor, chiropractor, physiotherapist or drugs. You have to do follow up and consult even when you feel better after using the inversion table.
If you want to get the best results when using inversion tables, use it frequently and you will find it helpful in solving your health problems.
If you suffer from brain, blood and eye problems like glaucoma, high blood pressure or migraines, you may need to use inversion tables carefully. This is because your blood pressure increases as you’re inverted.
Place it in a spacious area
When you use an inversion table, you’ll be slightly inverted at a degree or fully inverted. To make it happen, you’ll need enough space to prevent accidents like banging your head on the wall or on other objects in your house.
You may need to place it in the basement, attic, guest room (if you have one) or the garage. Ensure that the table is five feet away from any object.
It may be helpful to put a non-slip rug under the table. If you’re a bit weighty, the rug will ensure you’re firmly secured on the ground.
Make the right adjustments
We all have different heights. So you need to adjust the inversion table to match your height.
This will ensure that you’re comfortable and you also won’t strain when getting on/off the table. You need to take your time and correctly adjust the table.
If you’re having problems on how to adjust your inversion table, you can go through the instruction manual. This is the baseline on how to use an inversion table before you start using the table.
Get onto the table carefully
If it’s your first time using the inversion table, you need to be careful as you get on the table. You may trip and fall and that will be very unfortunate.
As long as you adjust the height and the correct degree is set, you’re good to go. You can ask someone to assist you to get on the table just for extra caution.
If your body isn’t used to being inverted, you may feel uncomfortable at first. Your body has to adapt before it gets used to being inverted. Some people can even feel some slight pain, it’s very normal, you should not be worried.
It’s also safe to secure your feet. It will give you the stability you need on the table and it will ensure that your back is straight on the table.
Start low and slow
Do not go with full force on the table if you’re just starting. Your body can go into shock and you’ll get more problems.
For example, if it’s your first time don’t start at 60degrees. It’s advisable to start from the lowest degree and gradually increase (not on the same day of course).
Start at a neutral position so that it feels like you’re lying on a bed. As your body gets used to the unusual increase in blood flow, you can start inclining at 5degrees or less. As you get used to it, you can then increase the angle of incline per week.
Do it as often as you can
When you start out, it’s advised to use the inversion table once or twice a week depending on your physician’s instructions.
However, as you use it continuously, it’s advised that you get inverted as often as you can. Instead of spending 5 minutes per session, you can increase it to 15-20 minutes per session thrice, four times a week or every day of the week.
This is where the magic actually happens. The frequency of use of the table increases blood flow that will in turn help relieve any kind of pain like back pain, neck pain or even hip pain, you’re going through.
You should however not overdo it because you may end up straining your body. Here is a more advanced video demonstration from an expert:
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Top 5 Effective Inversion Table Exercises:
1. Inverted sit ups
Inverted sit ups are very helpful in curing the lower back pain. If you are facing your back pain, you can try inverted sit ups that will work for your entire back pain as well. Inverted sit ups are more powerful than the regular sit ups and can be easily done using an inverted table. The method of inverted sit ups is very simple. All you need is holding our position in full inverted form. After this, you will have to stretch your arms just like you are going to spread them to the legs. After this, try to touch your toes remaining in the same position. Repeat this process according to your body position and your curing level.
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- Inverted sit ups will help you to cure your back pain.
- You can target your lower back to get rid of the pain by the help of inverted sit ups.
- Inverted sit ups are useful for spinal joints.
- Inverted sit ups can be very helpful for curing muscle pain.
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- Too much-inverted sit ups can cause for heavy back injury.
- Inverted sit ups are not for everyone. So if you try this without a reason, you may face some joint problems.
- High inverted sit ups rate can cause intestinal problems.
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2. Hanging crunches
Hanging crunches are very helpful for your body especially for your oblique. It targets the body to reduce the muscles pain and other body problems. Hanging crunches are also very useful for abdominals. The best thing about hanging crunches is you only have to do a little amount of it. Simply start with low reps set and you will surely notice the improvements in your targeted body parts. Just lock yourself in the inverted table upside down and try to crunch forward. Now hold your position for just a while and repeat the process.
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- Hanging crunches are fast and very effective.
- You can target your abs to enhance the muscles and reduce the pain.
- Hanging crunches can be very helpful to reduce love handles and to improve side abs.
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- Hanging crunches can bring some problems to your stomach including pain.
- Advance hanging crunches are not suitable for everyone. Try not to go fast while doing hanging crunches or you will get some issues.
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3. Body stretch
Body stretch is also another great exercise that you can perform on an inversion table. Body is a very useful exercise and targets the entire body. You needn’t specify a body part. Body stretches will help to reduce body pain and minor joint injuries. Besides inversion table, there is no any other body stretch machine.
You will have to do it naturally while lying down. On the other hand, if you are using an inversion table, simply lie down on the table upside down and completely stretch your body. Now while lying upside down, try to extend your arms as much as you can. That’s all!
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- Body stretches help you to stretch your spinal.
- If you maintain a good position on the inversion table, you will get some extra benefits like back pain relief and knees cure.
- Body stretches will help you to improve your posture.
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- Too much body stretches can cause high blood pressure in your upper body part.
- If you are having spinal injuries, try not to perform extreme body stretches as you may get some extreme pain problems.
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4. Inverted squats
Unlike traditional squats, you can get some extraordinary benefits with inverted squats. Inverted squats are very simple and you can easily do 5 to 15 reps a time when needed. Most of the people don’t know about inverted squats. We know that traditional squats can be performed while standing straight and perform sit ups considering knees in the position. In inverted squats, you will have to sit on the inversion table and hang the table upside down. Now stretch your body and try not to exceed the boundaries of your entire body. Now bend your knees and pull yourself up as much as you can. Keep in mind that you have to maintain a straight position.
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- Inverted squats can be used to target your legs and thighs.
- You can do inverted squats to improve your legs abilities.
- Inverted squats are also found helpful in core strength.
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- Extremely inverted squats can cause pain in your knees.
- Inverted squats can cause stretch marks.
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5. Inverted rotation
Inverted rotation is used to cure muscles pain and spinal problems. It is also used to increase the flexibility in your muscles and thighs. Inverted rotation is a very simple exercise that you can do on the inverted table. However, you will have to take care a bit in this exercise. Inverted rotation is a risky exercise we recommend to only do this exercise if you have proper information in it. The main problem in an inverted rotation is you have to take care of your rotation while hanging on the inverted table. If you don’t take care, you may get some serious injuries.
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- Inverted rotation is very effective in curing intestine and thighs pain.
- Inverted rotation can increase the flexibility in your muscles.
- Inverted rotation can improve your body and muscle strength.
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- It causes bone problems in your lower body area.
- Too much rotation can cause weakness to your diaphragm.
- Inverted rotation is also harmful to spinal joints.
- If you are not aware of inverted rotation, don’t try to perform it. It can cause some problems to your body.
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Conclusion
So there you have it, tips on how to use an inversion table safely. Don’t forget that it’s your body that will be hanging in gravity so you need to take the utmost precaution.
Also, remember to wear very comfortable clothes and shoes. It won’t make sense if you go on an inversion table with 6-inch stilettos.
Always make sure that your doctor/physician approves every activity involving inversion tables. If you’re not too sure, you can consult on the right degree to invert and maybe have them there as you’re inverted. I believe after going through the guide, you will not have trouble using an inversion table safely.