How to Do Spinal Rotations on an Inversion Table

Inversion tables reverse all of the natural movements of the spine, gently increasing the space between the vertebrae and improving circulation to the joint spaces. You can increase the benefits of your inversion table by adding gentle strength exercises and spinal rotation to your routine, helping to realign every part of the spinal column.

Difficulty: Moderately Easy

Instructions

1. Position yourself in a full inversion, pushing the body support platform back against the frame so that it gently locks in place. If you feel any discomfort or pain while in a free-hanging vertical position, or if you are recovering from a spinal injury, you should not perform exercises while fully inverted.

2. Intertwine your fingers and place your hands on the crown of your head. Relax your body as much as possible and slowly inhale. On the exhale, engage the muscles of your abdomen and turn your body to the right, rotating your spinal column and working the obliques.

3. Hold the position as you complete a full exhale and then inhale slowly as you come back to center. Relax briefly and on the next inhale, repeat the movements, this time turning to the left. Remember that your movements should be slow and controlled for the greatest benefits. Turning in fast, jerking motions can actually strain your spinal column and pull muscles.

4. Get a more advanced spinal rotation by releasing your hands and gripping the frame of your inversion table as you turn. While this move can help to stretch your oblique muscles, it should be performed with caution. Never rotate further than is completely comfortable. Repeat at least three rotations, increasing your repetitions and hold time as you gain strength.

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