Many people use inversion therapy to maintain spinal health and reduce back pain. Inversion exercises are performed while hanging upside down, and use gravity to remove pressure from joints in the body. Negative inversion exercises promote circulation to the spinal vertebrae and support healthy lymphatic drainage. Many of these exercises also strengthen core muscles of the stomach and back without straining the back.
Inverted Squat
Do this exercise while fully inverted on an inversion table or in inversion boots. Start with both legs straight. Use your hamstrings and glutes to pull your body up into an upside-down squat position.
Inverted Crunch and Sit-Up
The starting position for both the inverted crunch and inverted sit-up is fully inverted on an inversion table or using inversion boots. For the crunch, cross your arms at your chest and contract your abdominal muscles to bring your upper body up 1/3 of the way. For the sit-up, stretch your arms toward your feet and contract your abdominal muscles to try to touch your toes.
Inverted Rotation
For the inverted rotation exercise, start in the fully inverted position on the inversion table. Reach across your body to the inversion table leg on the opposite side. Hold your body in rotation for 10 seconds. Complete the exercise on your other side.
Considerations
Consult a medical professional before beginning a new exercise regimen. Inversion exercises may not be a good option for people with certain conditions, including congestive heart failure, vascular disease, pregnancy, glaucoma, arterial hypertension, recent surgery and hiatal hernia.
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