Inversion tables are machines that have a supporting frame and a backrest with an ankle lock so that you can control a way to easily invert backward to different degrees. Tables stand upright, but once you lie on them they lean back to become parallel to the floor. This is the start point. From the parallel position, you can invert by raising your arms so that your body lines up at an angle from 15 to 90 degrees to the floor, head first.
Twenty Degrees
A 20 degree angle inversion is a beginner level that the Weslo Inversion Flex system owner's manual recommends that you use for at least the first week or two on an inversion table. Some stretching and relaxation of the muscles occurs at this degree, according to the Teeter Hang Ups F500 Inversion Table owner's manual. Bodyflex suggests that you begin with a 20 to 30 degree inversion but do not remain there for more than five minutes at a time.
Sixty Degrees
Sixty degrees of inversion is 2/3 of the way from flat to full inversion. Your head is close to the floor but because you are not completely straight up and down, gravity does not pull as much on your muscles and spine. The degree of influence is greater though than at 20 or even 30 degrees. Sixty degrees is enough for full decompression of the spine though, according to the BodyFlex Max Performance owner's manual. Work up to 60 degrees over time, gradually increasing the angle as you become accustomed. Incline at this angle for up to five minutes once or twice a day.
Ninety Degrees
Ninety degrees is full inversion with your head by the floor and legs pointing to the ceiling. Full inversion stretches the muscles the most amount possible on an inversion table, according to BodyFlex. Exercises such as inverted sit-ups, crunches and squats are possible only at a 90 degree angle of inversion. Inverted squats strengthen the glutes and hamstrings where inverted crunches and sit-ups strengthen your abs, according to The Healthy Back Institute.
Benefits of Inversion
Inversion therapy treats conditions including herniated and bulging discs, neck and back pain, pulled muscles in the back, sciatica, facet joint dysfunction, SI joint dysfunction and spondylolisthesis, according to The Healthy Back Institute. The institute recommends that you invert for between five and 15 minutes twice a day at the full 90 degree angle if you are able. Consistent usage is important if you want results. Back pain can reoccur if you stop using the table.
References
- The Healthy Back Institute: 7 Reasons Everyone with Back Pain Should Consider Inversion Therapy
- "BodyFlex Max Performance Owner's Manual"; Body Flex Sports, Inc.
- "Teeter Hang Ups F500 Inversion Table Owner's Manual; STL International, Inc."; 2004
- "Weslo Inversion Flex System Owner's Manual"; ICON Health & Fitness, Inc.; 2002
