Strengthening and stretching through inversion reduces back pain, but there is more than just one use for an inversion table. Inversion therapy whereby you hang upside down to decompress the spine is one possible use of an inversion table. Exercises for the core muscles such as the rectus abdominus and obliques also are activities you can do on an inversion table.
Static Inversion
You can use an inversion table for stretching. Lying on an inversion table and leaning back to invert stretches the back through static inversion. Static inversion means that you pick an angle of inversion such as 60 degrees or a full 90 degrees and then remain there for a few minutes. Gravity acts to pull on the muscles for stretching and the spinal column to relieve pressure on the vertebrae and the nerve roots. This is one way to achieve spinal traction. Spinal traction reduces back pain.
Intermittent Inversion
Intermittent inversion differs from static inversion. Instead of remaining in one unmoving inverted position, intermittent inversion is when you lie on a table and move in a rocking motion from an upright position to an upside position every 20 to 30 seconds. Using an inversion table with intermittent inversion creates a pumping action that moves waste out of the back area and brings fresh blood to the spine. Blood flow also relaxes the muscles to decrease future muscle spams.
Inverted Crunch
Besides stretching and traction exercises, you can use an inversion table to strengthening your core. The inverted crunch exercise strengthens the rectus abdominus muscle of the abs, also known as the "six pack muscle." The obliques assist in this exercise too. Strong abdominal muscles support the back. Instead of lying on a floor, stability ball, ab machine or a bench to do crunches, inverted crunches begin in a fully inverted position on an inversion table. This means your head is near the floor and your feet point to the ceiling. Then, cross your arms on your chest and raise your shoulders toward the ceiling. You need only go about one-third of the way up.
Inverted Rotation
Inverted rotation is a challenging exercise that goes beyond basic stretching. The inverted rotation stretches the muscles that twist your spine and torso. To begin, hang in full inversion. Then, reach across your chest with your right hand and grab the left table leg. Hold with your left arm too and pull your to the left until you feel a stretch. Repeat to the right. The table holds your legs in place so that your upper body can rotate without difficulty.
References
- The Healthy Back Institute; 7 Reasons Everyone with Back Pain Should Consider Inversion Therapy; Steven Hefferon, CMT, PTA, CPRS
- MayoClinic.com; Does Inversion Therapy Relieve Back Pain? Is it Safe; Randy A. Shelerud, M.D.
- SportsInjuryClinic.net: What is Inversion Therapy
- Weslo Inversion Flex System User's Manual; ICON Health & Fitness, Inc.; 2002
