How To Use An Inversion Table

At Home Workout Routine for Beginners

If you have never used an inversion table before, then you may be wondering where to start. It can seem daunting at first and the sensation of being upside down can take some getting used to. But the benefits undoubtedly make all this worthwhile. This article has all the advice you need on how to use an inversion table and you will soon be inverting in no time!

Inversion tables are very effective at relieving pains because the spine becomes decompressed whenever you are in an inverted position. They also help to relax your muscles and increase blood circulation.

To use an inversion table, there are some other essential pieces of equipment that you will need. Also, there are some things that you will need to bear in mind:

  • Wear clothes that are comfy so that you remain comfortable during the workout
  • Use socks that are thick as this will  prevent the straps from digging into your ankles
  • Choose a place with a lot of open space so that there is plenty of room for when the table becomes inverted
  • Have someone to watch you in the unlikely event that you have difficulty with it

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Steps To Use An Inversion Table

Once you have all of this in place then you should adhere to these 4 simple steps.

1. Find Enough Space

Remember that the inversion table will be moving when it is in use. So when you are finding a space for the table to go, you will need to take this account when assessing if you have enough room. It will need to be placed on a flat floor, and some people use a mat to provide extra friction, which is something you may want to try if you are worried about the table slipping.

2. Adjust The Height

Inversion tables come with adjustable height so you will need to set it to your own height. It is also recommended that you add an extra inch when setting the height. You will get taller when you are inverted as the spine will be decompressed.

3. Set The Angle

You can set the angle that you want to invert to, and the table will stop at this point when you begin to turn. You should start off with smaller angles and increase this gradually as you begin to feel more comfortable. It may be a while before you are able to invert to the full 180 degrees, but this is common and you will get there in your own time.

4. Raise Your Arms

Raising your arms will shift your center of gravity and it is this action which will cause you to begin to turn. As long as you have set the height correctly, you will begin to invert slowly as soon as your arms are raised. Lowering your arms will shift the center of gravity again, and this will enable you to return to a standing position.

Important Tips

  • Don’t go for full inversion on your first try. Start off with a smaller angle of between 30 and 60 degrees.
  • Read the instruction manual thoroughly before you start and again while you are setting the table up.
  • Always consult your doctor before you start any form of inversion therapy as it is not recommended for people with certain conditions.

How Long To Use An Inversion Table?

When you are first starting out on an inversion table, it is recommended that you do not invert for more than a few minutes at a time. The length of time can be increased as you become more experienced. You should not really need to spend more than fifteen minutes at a time on an inversion table and you can do this twice a day.

How To Use An Inversion Table For Sciatica

When you are using an inversion table, the force of gravity eases pressure on the sciatic nerve which can help with pain relief. Even when you have come off the table, you will still continue to be pain-free for some time afterward.

How To Use An Inversion Table For Neck Pain

Using an inversion table helps to soothe muscles all over the body by stretching them gently. If you suffer from neck pain, then your muscles will be stretched in a way that does not cause you any additional discomfort. Inversion also increases circulation of blood in the neck area which can also help to alleviate pain.

How To Use An Inversion Table For Back Pain

Helping with back pain is the main reason that people choose to use an inversion table. The process of becoming inverted stretches out muscles in the back, and reduces pressure on the spine which in turn puts less pressure on the nerves that cause back pain.

Inversion therapy is thought to be more successful in treating back injuries that are recent, but people with long term back problems have also found that using an inversion table brings them relief that they have not found elsewhere.

So What Are The Benefits?

Inversion therapy is commonly used as a non-invasive answer to back disorders, sciatica and neck pain, especially for people who are looking to avoid surgery. Once you have the hang of it, it is one of the most effective forms of pain relief that is available to you.

You can set up an inversion table in your own home and do it whenever you have ten minutes to spare. Remember that you should always have someone there with you in case you get stuck. You do not need to make appointments in the same way as you would with a chiropractor for example.

Many people also worry about the effect that taking painkillers can have on their health in the long term. Using an inversion table is an alternative to taking pills and the problems with addiction that this could possibly bring. Even if your doctor recommends that you still take painkillers, you may be able to take a reduced dose.

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If you are thinking of investing in an inversion table, you can click here to get more information about the best inversion tables you can get in the market.

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