How to Improve Health With Inversion Therapy

Unless you live on the moon, you are probably familiar with the inevitable "shifts" that take place as you age. You can't escape it, but you can force gravity to work in the opposite direction. Inversion therapy has loads of health benefits. From relieving back pain to relieving depression--it's guaranteed to turn your world upside down.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Inversion equipment

1. Choose a method. An inversion rack with gravity boots is an inexpensive option; however, this method is only for physically fit folks. Inversion tables make it easier to get into an inverted position. Some models are even motorized.
2. Begin conservatively. Only invert 15 to 20 degrees at first. You can experience all the benefits of inversion without fully inverting. Even the most experienced inverters find 20 to 60 degrees sufficient.
3. Remain inverted only as long as you are comfortable. Listen to your body. If something hurts, come up. Gradually work up to 15 to 20 minutes once or twice a day.
4. Come up slowly. Let your body readjust to an upright position before standing alone or walking.
5. Add a light exercise routine when you feel comfortable with your inversion schedule. Any movement--like rocking, rhythmic intermittent traction (pull and release) or stretching--helps circulation.
6. Invert regularly. As with any fitness regimen, inversion therapy requires a commitment to see results. Find a schedule that works for your body, and stick to it.

Tips & Warnings

• Usually only serious athletes would benefit from a full 90-degree inversion. The risk of injury to a novice is not worth the risks involved in full inversion.
• Pulled or strained back and neck muscles are common in beginning inverters. These injuries are often a result of overdoing it.