How To Use An Inversion Table
Posted on: 02 December 2018 by Nancy Lee
The inversion table is mainly used in order to treat the back pain. It is designed in such a way so as to use maximum gravity and to make traction in the pelvis and spine region.
This will help in removing the pressure from the discs, nerves and the compressed joints. There is the famous inversion therapy, which requires a person lying down in the downward angle, but the person should not be complete upside down. The inversion table can be used for this.
- Step 1: Keep the inversion table in an open space
When placing the inversion table at home, make sure that there is enough space to comfortably keep the table. Lot of space around the table should be left free so as to make sure that the person does not get hurt with injuries while performing the exercise.
To avoid the table sliding away or becoming unstable, keep it on a rug or a mat. The inversion tables meant for home use are quite affordable. Keep the inversion table in the basement or rec room or even in the garage where there is a minimum of five-foot space around it.
- Step 2: Set the height accordingly
Most of the inversion tables have the option to adjust the height. By achieving the right height the efficiency will increase. The inversion table also has bars with measurements to make the adjustment accordingly. Make sure your height falls within the advised range in the manual before using the table.
- Step 3: Begin with the lower degrees
Start with setting the initial degree to around 10. It is always best to start with the lower angle. In case the inversion table is a totally new experience for you then start with a much lower angle so that your head is slightly lower than your feet. Most of the inversion table can be set to even 60 degrees.
But too much inversion might cause dizziness. Hence work your way up to the inclination angles little by little. By increasing the angle slowly the body will get adjusted to the flow of the blood to the head and the change in the blood pressure. Keep the safety strap on at all times.
- Step 4: Slowly glide to the table
After adjusting the height get on the table and make your backrest on the table. You should be in a position where you are looking up to the ceiling. Do a partial sit-up so as to secure your feet with the help of the straps. Try wearing shoes as it will be much more comfortable. Now raise your hands and slowly witness the table glide towards your head. Get help from someone initially to get on the table until you are used to it.
- Step 5: Gradually increase the duration
While some feel good for 15 minutes thrice a week on the table others prefer longer sessions. It depends on the individual. Start with five minutes and increase the frequency and duration as you progress.
- Step 6: Feel Better!
Once you follow the above steps correctly, you’ll definitely start to feel your back pain dissipate. It took about three days of inverting 3x per day to see my back pain go away completely. Like anything in life, as long as you are consistent and make it a normal part of your daily routine, you’ll see results.
This guest post was written by Ben Breda from BestHealthGear. Ben is a certified personal trainer and fitness enthusiast. You can follow him on social media using these links: LinkedIn, Facebook, Twitter, Instagram.