Inversion Exercises – Types and Benefits

Inversion Exercises – Types and Benefits
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This piece will address the common types of inversion exercises and their benefits.

If you are experiencing persistent back pain and the regular visits to the doctor are not helping, then you might find this article quite helpful.

If you want to lower your back pain and enhance the flexibility of your body, then inversion exercises using an inversion table can really help. Upside down workouts cut down the stress that’s usually added to your spinal discs and vertebral when upright.

An inversion table helps you train your back muscles without having to strain your back.

Types Of Inversion Exercises

Inverted Squat

Performed in an inverted position, this is just like a typical squat. The inverted squat trains the hamstrings, calves, and glutes. While hanging upside down, flex your hips to pull the torso towards your feet. Slowly lower yourself to the starting position and perform three sets of ten to fifteen repetitions.


Sit-ups are best for the flexor and abdominal muscle tissues. Here, the inversion table has to be locked in position until you are done. So, fold your arms across the torso and keep your chin tucked towards the sternum. Flex the chest muscles and bend over at the waist and hips so that you can raise your body outwards. A complete sit-up is when your arms come in contact with your upper thighs. Ideally, you will want to perform three sets of ten to fifteen repetitions.


This one trains the stomach muscles. While hanging, lock the inversion table in position and then fold the arms across the upper body. The crunches are done by flexing the upper body while contracting the stomach muscles. Of course, here the movement range is limited as you are mostly focused on isolating the muscles of the stomach. Also, avoid moving your hips while doing crunches for the best results. Ideally, pause at the top of each repetition and do three sets of ten to fifteen repetitions.


The twist is done by rotating your body gradually. While hanging, keep your right arm across your upper body and hold the table’s left side. Slowly pull yourself in that particular direction and this enables your torso to rotate. Repeat the same procedure with the left hand and on the right side of the table and complete three sets of ten to fifteen repetitions for each side.

The above exercises are the most common inversion table exercises. So, what are their benefits?

  • First, as we all know, these workouts help alleviate the general back pain by providing spine traction.
  • Using an inversion table reverses the gravity that pressurized the spine.
  • By doing inversion exercises, you help stretch and elongate the muscles which reduces back pain.
  • Ideally, hanging on an inverted table and stretching the spine helps lower the strain on the discs which is common with back pain.
  • Inversion therapy is a form of traction – This means that it can help alleviate the pain that’s related to rheumatoid arthritis.
  • Inversion exercises often take the pressure off the backbone and so, helps reduce the impact of gravity. As a result, you get to sit and stand more easily, and you will move better and with ease.
  • Also, during and inversion, the toes are above the heart, and this enhances oxygen and blood circulation to the brain. According to studies, undergoing inversion therapy improves your alertness.
  • Lastly, the inversion exercises benefit the tight muscles by getting rid of body wastes through the lymphatic system and the bloodstream.

As you can see, inversion workouts have numerous benefits, particularly if you are suffering from lower back pain.

Always remember to consult with your doctor before trying an inversion table.



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