Inversion tables use the law of gravity to help reverse back aches, stress and fatigue. An individual starts inversion therapy by being fully strapped to the table and laying flat. Gradually the table reverses backwards and as this is happening, gentle traction is applied, thus releasing pressure from the neck and spine and increasing space for blood to flow between spinal discs and nerve roots. First time use of an inversion table can be tricky. Always consult a health professional before trying a new form of exercise.
Start Out Slow
Initially when tipped upside down, blood will flow very fast to the head, causing a light-headed feeling or head rush. To help get used to this side effect, it is best to begin the inversion at a 15 degree angle for only one to two minutes, one to two times daily for up to one week. This will offer a gentle stretching of the neck and back muscles. Once acclimated, the angle can be gradually increased. Eventually a 60 degree angle for five to 10 minutes per day can be achieved. Anytime a feeling of discomfort arises, revert back to the upright position.
Maximize Inversion Benefits
For athletes and those who want to improve inversion therapy effects, exercises such as back extensions, sit-ups and reverse squats can be added to the inversion table routine. This is suitable for stretching larger muscle groups, by using gravity as a natural resistance and decreasing pressure to the spine and neck.
Extreme Is Dangerous
For many individuals, hanging upside down may be a childhood pastime, so it is important to respect the body's ability to adjust to inversion slowly, and not over do it. Overstretching can cause pulled muscles, torn tendons and damaged nerves. This is why it is suggested to start slow and let the body adjust to the different angles of inversion. The Seek Health Answers website states that by inverting to 45 degrees, most of the benefits of inversion table use can be achieved.
Safety First
To prevent slipping or falls of any kind, always use provided safety clamps and straps when using the inversion table, especially if performing exercises while using the table. According to the Best Inversion Tables website, at steeper inclinations, it is advisable to have a spotter on hand for assistance. Individuals with certain medical conditions such as pregnancy, high blood pressure or glaucoma should not use an inversion table without at least notifying a physician first.
