Relieve pressure in your back and joints with hang up on an inversion table. Although they are designed primarily to elongate the back, you can also stretch your legs and hips. When doing hang-ups, though, be sure to move into the move carefully to ensure that you don't get injured.
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If you don't have an inversion table, you can also hang upside down on a stable pull-up bar or on playground equipment.
Read more: Inversion Table Benefits
Warm up with approximately 10 minutes of cardiovascular exercise, such as jogging, brisk walking or cycling, before using the Hang Up. Stretching cold muscles can result in injuries.
Make sure you are positioned correctly in the inversion table, with your head resting on the mat at the top and your feet securely strapped into the foot rests.
Lean back and slowly allow the table to turn you upside down. Stop at an angle that is comfortable and allows you to elongate your back. Raise your hands over your head and place them either on the ground, if reachable, or on the top of the table. At the same time, push your heels toward the ceiling. You should feel a stretch in your hips and legs. Hold the stretch for 10 to 20 seconds and release.
Consult a physician before using any type of inversion table, and stop immediately if you feel any pain — rather than simply discomfort — in your body Let your doctor know if you have high blood pressure or heart disease. According to Harvard Health Publications, anyone with a heart issue should not use an inversion table.
Read more: Stretching Exercises for Hip Pain