Inversion Table Exercise Instructions

Inversion table exercises can produce many benefits along with a reduction in back pain.

Inversion table exercise has long been associated with reducing back pain, but there are also other benefits to this particular type of exercise. It promotes healthy circulation and improves strength and flexibility, which results in greater functional fitness. The exercises you do while on the table work major muscle groups without placing a load on your spine. Users have also reported many other benefits, including reduced stress and an overall sense of well-being.

Difficulty:

Moderate

Instructions

Beginners Start Slowly

1. Spend one to two minutes on the table at 15 to 20 degrees every day or every other day for approximately two weeks.

2. Work your way up to 15 minutes at 60 degree inversion over the next two weeks. You may also wish to try intermittent inversion, which involves alternating 30 seconds inverted and 30 seconds upright.

3. Try full inversion only when you feel comfortable and relaxed at the 60 degree level. In full inversion, you will be hanging completely upside down. Work your way up to staying inverted for 15 minutes once or twice a day.

Advanced Inversion Table Exercise

1. Begin in the full inverted position. Use your abs to lift your upper body toward your feet to perform a crunch.

2. Extend your arms from the inverted position to touch your feet to perform an inverted sit-up, working the abs.

3. Use your legs to pull your body toward the ceiling in the inverted position. This works the hamstrings and gluteus maximus.

4. Grab the table legs with your arms in the inverted position and pull down for decompression of the spine.

5. Rock back and forth for a full range of motion by raising and lowering one arm to move between the upright position and full inversion. Moving your arm redistributes your body weight, causing the rocking motion.

Tips & Warnings

• Check with you doctor before you begin. There are contraindications for inversion table use including severe cardiovascular disease, pregnancy, and glaucoma.

• Begin slowly. Start with a low angle and work your way slowly toward a greater angle of inversion. Too much to soon can be detrimental and even cause pulled muscles.

Resources

• Read this Article in Spanish