Body Flex is a company that makes inversion tables. Inversion tables allow you to do exercises on them to decompress your spine and stretch your body. You can also use your inversion table to strengthen your lower back with a gentle arch, as advised by Dr. Edward Riffel, the owner of Riffel Chiropractic Fitness Center. Exercising on an Body Flex inversion table should be comfortable and relaxing, though it may take you a while to get used to being upside down.
Partial Inversion with One Arm or Two
The partial inversion exercise takes you backward on the inversion table but without you becoming fully upside down. Body Flex owner's manuals recommend that you begin with a 20- to 30-degree inversion so that you adjust to being upside down. You do so by lying on the table and lifting one arm above your head. This should not cause you to become dizzy, get a headache or feel discomfort in your legs. Slowly get off the table if you feel any of this. Over time, trying inverting more by raising one arm overhead and raising the other to be perpendicular to your torso. This will take you to a 50 to 60 degree inversion. Relax with your body at a 60-degree inversion for spinal decompression and some full body stretching.
Full Inversion Stretch
The full inversion stretch is a complete 90-degree angle so that your body is perpendicular to the floor with your head near the ground as if you were doing a headstand. This position is recommended by the manual for maximum stretching, but is not necessary for spinal decompression. To do the full inversion exercise, lie face up on the table with your ankles locked into place. Raise one arm and then other to get to 60-degrees. Bring both arms overhead so that the table goes into complete inversion. Let your arms hang above your head with a slight bend in the elbows so that your hands do not touch the ground.
Back Exercise
The back exercise strengthens the muscles of your back as you bring your stomach and hip flexors into a more extreme stretch than they get from inversion. This exercise is similar to fish pose, or Matsyasana, in yoga. To begin, come into full inversion and hold the sides of the table near your head. Have your elbows bent. Then, slowly arch your back to bring your hips forward. Your shoulders, back and neck move off the table with only the back of your head near the top still touching. This is called an anterior forward lordotic curve. You should tighten your glutes as you move forward. You may feel your arms working a little too to press your body forward. Keep your stomach relaxed so that it can stretch.
