A Basic Guide to Using Inversion Tables

inversion table benefits
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Before you even consider purchasing and using inversion tables, always consult with your doctor, particularly if you suffer from any physical ailments including, but not limited to, heart disease, circulatory disorders, glaucoma, osteoporosis, hiatal hernia and high blood pressure to name but a few.

Also, if you are pregnant, you should not use an inversion table.

Before assembling and using the inversion table, make sure that you read through the User Manual and/or view the DVD that came with it.

Prior to using inversion tables, there are a few things that you should know about. These are important, particularly if you are new to inversion therapy. To enjoy the full benefits of this form of treatment, you have to use the table correctly. If used incorrectly, inversion therapy may not only be ineffective, it can even be dangerous, possibly leading to severe injury.

Using Inversion Tables

Before you start using inversion tables, you should:

  • Wear clothes that are comfortable and not too loose.
  • Wear comfortable shoes and thick socks for firm support. Hanging by your ankles could get sore if not properly supported.
  • Always thoroughly read the instruction manual and/or DVD that comes with the table.

It is also suggested that you have a friend or family member present with you the first time you use the table in case you have any problems.


Choose a suitable location to set up and use the inversion table. This should be on a flat surface in an open area with no obstructions nearby and that has no distractions. Most inversion tables come with skid-free feet/stabilisers for additional safety. However, if you feel it is necessary, or it makes you feel more secure, place a mat under the table to further increase friction on the feet.

Set Up

Open the “A-frame” to its maximum width and make sure that it is stable. Also check that all joints are securely and correctly connected.

Adjust the inversion table to suit your own height.

Check the safety strap is connected as per the user manual

Pre-set the inversion table to the minimum angle which is 10 degrees from most tables.


With your back towards the table, step one foot at a time onto the foot rests and lean forward to secure your ankles with the adjustable ankle locking mechanism. It is very important to make sure you do this correctly as your body weight will be supported by your ankles.

Make sure you are securely locked in place (each inversion table differs in how they secure your body in place) before you invert.

Next, raise your arms above the shoulders and you will slowly invert

Remain in the inverted position as long as you feel comfortable, but for no longer than a minute at first. AS with any other exercise, you have to start slowly and gradually. Over time you will be able to stay inverted for longer as you get more used to it.


When you return to the horizontal position, stay there for a couple of minutes to let your blood flow adjust and then slowly return to the starting position before releasing yourself and getting off.

Invert regularly and, as you get more used to using the table, you can gradually increase the angle of inversion to the next pre-set level. Eventually, you will reach the maximum level.

It is suggested that you take a few weeks or months to enable your body to adjust to inversion before trying steeper angles. Above all, you must feel comfortable when inverting.


The above are some very basic general steps on using an inversion table. However, remember that each brand and model of inversion table will have slightly different settings and adjustments and that you should always follow the instructions that come with the particular make and model of inversion table you are using.

ALWAYS consult with your doctor before embarking on inversion therapy.
ALWAYS read the User Manual or view the DVD before using the inversion table.

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