Inversion therapy is believed by some to have been used as early as 400 B.C. as a way to reverse the negative effects of gravity on the body. Today, you can purchase a home inversion table that allows you to recline only as far as you are comfortable. While inverted, you may engage in a number of different exercises and training routines to suit your fitness capabilities and goals.
Starting Inversion Training
When you first begin using an inversion table, you must progress slowly with how deeply you are inverted. It is advised that you begin with somewhere between 15 and 20 degrees of inversion, which is enough to stretch your muscles. It is important to pay attention to your body when you first begin inversion therapy. If you begin to feel light headed or dizzy, slowly return to an upright position. Once you are comfortable with the feeling of being inverted, you may add light stretching and exercise to your training.
Stretching and Exercise
The maximum benefits of using an inversion table are felt at 60 degrees of inversion and beyond. At that point, gravity will greatly enhance the amount you are able to stretch your muscles. Apart from stretching, you can perform more intensive exercise like sit-ups, dumbbell press and back arches. Inversion tables can greatly strengthen your core muscles with these more advanced exercises.
Benefits
Using an inversion table can provide temporary relief to back pain, though there is not scientific evidence to support it as a long-term treatment option. Some advocates of inversion therapy believe that oscillating between an inverted and horizontal position forces fresh fluid into the discs of your spine that separate your vertebrae. This is believed to expel waste and relieve pressure on your spinal nerves. Some people also say that inversion therapy can help to relieve stress and will improve your circulation.
Safety
The Mayo Clinic website notes that inversion table training can be dangerous to your health if you have certain health conditions. Inverting will slow your heartbeat and raise your blood pressure, so avoid it if you have any type of cardiovascular disease. It can also put pressure on your eyes, so it may be dangerous for you if you have detached retinas. Consult with your physician before attempting inversion table training.
