Things You'll Need:
- Inversion table
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Step 1
Start slowly. Begin with a 15 degree inversion for only one or two minutes. Even with this mild inversion you should begin to feel increased blood and lymph flow and a gentle stretch in your muscles. Do this once or twice a day for the first week to become acclimated. Turn upright if uncomfortable; if 15 degrees is comfortable, deepen to a 20 or 30 degree inversion.
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Step 2
Go to 60 degrees. Once comfortable with the basic sensation of inversion, experience a 60 degree inversion, which puts you roughly parallel with the rear legs of a standard table. Most people can experience the full benefits of inversion with 5 to 15 minutes at 60 degrees once or twice per day.
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Step 3
Do basic stretches. From the position of 60 degree inversion, there are several stretches and exercises that can be done to decompress the spine. Turn gently from side to side or rock back and forth at the pelvis to stretch the lower back. Gently rotate your neck from side to side to help relieve neck pain. Simply relaxing and breathing deeply also can help relieve upper back pain.
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Step 4
Exercises for the athlete. This group of exercises is not for the relief of back pain. You can strengthen your back and certain muscle groups by doing more strenuous exercise in the fully inverted position. At 90 degrees, sit-ups, reverse squats and back extensions can provide a vigorous workout for an athlete. An inverse squat uses the arms as the legs would be used in an upright squat, and a back extension uses the arms to push away from the table arching the back.
