Many fitness companies make inversion tables for inversion therapy. Inversion therapy aides people with back problems, often helping people return to work after being on bed rest. There are general guidelines for inversion therapy as to how long you should invert so that you can adjust to being upside down on the table without becoming dizzy or nauseous.
Mild Inversion
When first using an inversion table to hang upside down, a mild inversion for a short amount of time is safe. One to two minutes is an appropriate amount of time for people who have never used an inversion table before. Start with a 20-degree inversion. However, return to the upright position slowly if you begin to feel queasy even if you have only been inverted for a couple of seconds.
Moderate Inversion
Moderate inversion is suitable for individuals used to mild inversion. A 50 to 60 degree inversion constitutes moderate inversion. Start with inverting for one to two minutes. Intermittent traction and rhythmic traction are two other options for use with moderate inversion. For intermittent traction, invert to 50 to 60 degrees for one to two minutes and then come up for 30 seconds. Rhythmic traction is faster. Move up and down on the table more quickly at approximately 20 to 30 seconds in each position for rhythmic traction. Perform oscillating inversion of either intermittent or rhythmic traction for up to 10 minutes or longer.
Full Inversion
Full inversion lets gravity impact the spine even more for extra traction and this suitable for athletes. Other people may perform full inversion as well if it is comfortable. Full inversion for a few minutes at a time is where to start but then you can work up to five minutes. Five minutes is the longest amount of time recommended for stationary inversion, according to the BodyFlex Inversion Table owner's manual. Oscillation is generally not advised for full inversion, but exercises such as sit-ups and squats may be performed when the table is locked in full inversion.
Benefits of Inversion Therapy
Inversion therapy provides many benefits for users. Blood circulation improves, posture becomes better and flexibility and range of motion increases, according to the Healthy Back Institute. Inversion therapy relieves stress, makes one more alert mentally and combats spinal decompression due to aging. Gravity pulls the spine into alignment after workouts. All of these benefits are possible with a 60-degree angle inversion or more.
References
- The Healthy Back Institute: 2000 Year Old Back Pain Treatment
- Teeter Hang Ups F5000 & F6000 Inversion Table Owner's Manual; STL International, Inc.; 2004
- Weslo Inversion Flex System User's Manual; ICON Health & Fitness, Inc.; 2002
- BodyFlex Inversion Table Owner's Manual; Body Flex Sports Inc.
