Inversion therapy is a type of exercise that involves hanging upside down or in an inverted position in order to alleviate the downward pull of gravity on your spine. Proponents advocate that inversion exercise can help align the spine and assist with pain. However, there are significant health risks associated with these exercises, so you should speak with a doctor before beginning inversion therapy.
History
Inversion exercise can be traced by to 3000 BC, when ancient stone seals depicted inverted yoga poses. In 400 BC, Hippocrates used pulleys to harness the force of gravity, stretching his patients to relieve their ailments. Inversion exercise was revolutionized by Dr. Robert M. Martin, a chiropractor and osteopath, in the 1960s and '70s, introducing the effects of gravity for pain relief.
Uses
Inversion is used as a rehabilitative treatment for people with back pain. It helps rehydrate discs to shorten healing time, reduces nerve pressure, realigns your spine and relaxes tense muscles. Inversion can also reduce your heart rate through rhythmic rocking on the table and provides an upside down, full-body stretch. It improves circulation and cleansing of the lymph system and improves circulation to the brain.
Pros and Cons
Inverting helps work against the strain that gravity can cause on your body. For example, the spaces between the vertebrae are enlarged and stretched when you invert, relieving spinal stress and helping backaches or overtaxed muscles. Inverting also helps strengthen core muscles for a stronger spine. Inversion also works the cardiovascular system by increasing blood flow throughout your body. Inversion exercise helps fight varicose veins, increases oxygen to the brain and stimulates the upper regions of the inner ear. However, there are significant health risks for certain people and you should speak with a doctor before doing any of these exercises.
Poses
Just like with any good exercise routine, inversion exercises have beginner, intermediate and advanced exercises. Start Position Two Points Hang (Arms), Begin Inversion and Legs Hooked are examples of beginner inversion exercises. The Inverted Squat and the Inverted Sit-Up and Stretch are examples of more advanced poses. Before you begin, hang from you arms, raise your legs and hook your feet over the bar. Unhook and return to hanging. Repeat two to 10 times. Now repeat the exercise, but as your raise your legs and hook your feet, slowly invert and hang upside down for 45 to 60 seconds.
Considerations
You should not practice inversion exercises if you have a history of congestive heart failure, a history of space-occupying brain lesion, severe vascular disease, glaucoma, hernia, obesity or pregnancy. You should always progress slowly in your training in order to avoid injury. For the first few sessions, you don't have to invert at all. Gradually increase your inversion time as you feel comfortable and never invert without a spotter.
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