How to Do Side Bends on an Inversion Table

Inversion tables are a great way to reverse the effects of gravity which weigh our bodies down and compact our spinal columns each and every day. An inversion table helps to open up joint spaces and the spinal column, relieving pain and preventing spinal deterioration. To further increase the benefits of the table, you can add strength exercises, such as side bends, to your routine.

Difficulty: Moderately Easy

Instructions

1. Come to a full inversion on your table, pushing the body support platform back to gently lock into place so that you are hanging freely from the ankles. Remember, if you feel any discomfort in your knees, hips or back or are recovering from a spinal injury, you should not perform free-hanging exercises. Instead, perform these side bends with your table in partial inversion, secured with the safety strap.

2. Bring your arms to your sides with your palms flat against your sides. Inhale deeply and on the exhale, bend to the right, drawing your hand as far down your leg as possible. Hold the peak position for the duration of your exhale and then slowly release on the inhale.

3. Come back to center position and on the next exhale, lift to the left and hold. Repeat your side bends, alternating sides. It is extremely important to keep your movement slow and controlled, as fast, jerking movements can increase the risk of pulled muscles.

4. Perform as many repetitions as you like, increasing the hold time if desired. Start slowly, only performing 2 to 5 reps on each side, as the effects of inversion table exercises can be surprising. Increase repetitions only as you gain strength.

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