How to Do Spinal Extensions on an Inversion Table

Inversion tables are not just therapy tools for elongating the spine and increasing flexibility, they can also be used to create a unique fitness routine. Lightweight and portable, inversion tables are a great addition to your home gym which can help to relieve and prevent back pain. With a few tips, you can begin working on spinal extensions on your inversion table today.

Instructions

Difficulty: Moderately Easy

1. Make sure that your inversion table is properly set up and resting on a flat, stable surface. The metal rod which holds your ankle support should be set and locked into place according to your height and weight. Additionally, the safety belt should be firmly attached from the frame to the body support and adjusted to a length which stops the table at your full desired inversion.
2. Step into your ankle supports and lock the support bar into place. Lean back and gently lift your arms overhead, allowing the table to slowly and gently invert. When the table is fully inverted, lift your arms fully overhead, resting them on the table above your head.
3. Breathe slowly in and out as you hold the full spinal extension on your inversion table. As you inhale, try to breathe into any tight areas and as you exhale, allow all of the muscles of your body to relax and slip a bit further into the extension.
4. Hold the spinal extension for as long as you like, feeling the healing stretch on your legs, hips and abdomen. When you are ready to come up, lean forward slightly as your draw your hands down towards your legs, slowly swinging the table to its upright position.