How to Use an Inversion Table

How to Use an Inversion Table

What is an inversion table I hear you ask?

With more and more people nowadays becoming increasingly concerned about their health, it isn’t really very surprising that many forms of exercise equipment are now attracting greater attention.

One of the more popular items being reviewed by many health enthusiasts is the inversion table.

What is an Inversion Table?

how to use an inversion tableAn inversion table is a device that enables individuals to become fully or partially inverted.

The device resembles a table and is almost exclusively used for inversion therapy.

According to studies, inversion is a way to encourage spinal traction and spinal decompression.

How Does It Work?

Users basically secure themselves on a table and control the device through several tilting angles.

Individuals can opt for a 45 degree angle to a 90 degree tilt which points their head directly downwards. This position prompts the body into experiencing various health benefits which will be discussed below.

Preliminaries

General

Before you consider using an inversion table, you first need to consult with your doctor to find out if you have any medical problems that might preclude using one. If he agrees that you can use an inversion table, then follow these steps.

Find a Good Location

First, look for a good open space in your home, somewhere with wide open space where the table can fit in comfortably. Keep in mind that the table will move in different angles so you need to make sure that the immediate space nearby is free and clear.

Check all Straps

Check the different straps to make sure that they are tightly attached to the machine. These straps will ensure that you are firmly anchored to the table and will not fall off during an inversion session.

Adjust the Height

Most inversion tables have an adjustable height, allowing you to fit it depending on your own length. This is important since you need to be comfortable during the inversion. If the length is incorrect, you might find yourself doing more harm than good. Adjust the device to your height and weight. Refer to the manual on how to set this properly.  For the height setting, remove your shoes and set the table one inch taller than your height for a safer starting position.

Jump On

Get into position and attach all the straps necessary. Wiggle a little to find out if the straps will hold you properly. Take as much time as you need to ensure that your body is laid out comfortably on the table as you won’t have a chance once the inversion starts.

Keep It Small

Start with an angle of 10 degrees first, allowing yourself to become used to the position. Some people may have an adverse reaction to the inversion so it’s crucial to watch yourself for any signs that the inversion should be stopped immediately. Blurring and a sudden sharp pain should tell you that the exercise must stop.

How to Use an Inversion Table:

For safety purposes, those who are using the device for the very first time are advised to have someone else with them.

Start off by wearing the right clothes. Something tight and comfortable without the possibility of hanging loose when you’re inverted would be perfect. Wear rubber shoes. This will help you retain your position throughout the exercise

Strap yourself in securely and comfortably, making sure that all the lines are solid and can hold you securely. Loose straps may lead to falling off the table during a full inversion. When inverting, start off at a flat angle first, choosing zero degrees. This is very important since you want your body to become accustomed to the process.

A full tilt inversion can cause headaches, nausea and dizziness when attempted too quickly.

Slowly, increase the angle by 10 degrees. Once you are comfortable, increase it by another 10 or 15 degrees until you reach 60 degrees.

Once you are inverted at 60 degrees, stop and rest for a minute or two.

Then gradually, go back to your starting (flat) position. Rushing back to your original position can cause light-headedness.

When lowering yourself to your original position, it’s also crucial to do so slowly. Like with diving, you need to get the body accustomed to the process in order to get good results.

Always take the time to read the equipment manual.

Control the table through different degrees of inversion without strapping yourself to it. This should let you become familiar with the controls before actually getting onto the machine.

Concentrate on breathing throughout the use of the inversion table. This will help you introduce air into your lungs, therefore helping to prevent headaches and dizziness. If you feel pain at any point during the inversion, slowly lower yourself back to the starting position and get off immediately

Try various tables out in your local gym before deciding to purchase one. This should also help you decide on the best brand as well as the features you want in the product.

The Health Benefits of Using an Inversion Table

Although there has been some criticism of inversion tables, there are many who have proven, and swear by, the benefits of the product.

The following are some of the different pros of using an inversion table for your health:

Relieving Back Pain: every time a person walks, his/her body is affected by gravity and is pulled downwards. Although it might not be noticeable, this regular event further pushes the bones and joints downwards and can result in pinched nerves. When this happens, it can lead to people experiencing back pain. Through the use of an inversion table however, individuals can reverse the problem by simply tilting it to a 90 degree angle. Gravity then helps the bones, joints and muscles retract and slot into their proper places, therefore relieving any pinched nerves.

Correcting Posture: many people adopt the bad habit of slouching, resulting in a misaligned spine. Some daily activities can also lead to misalignment of the hips – another common posture problem. Through inversion, the spine is given the opportunity to stretch, therefore correcting any problem along the spine area. The same also works for hip problems from various misalignments with the bones and joints.

Relaxing Muscles: Do you experience muscle tension or pain? The bones aren’t the only areas that benefit from the inverted position. This is also a natural way of stretching, allowing gravity to do the job and relieve pressure on the lower part of the body. The process can also trigger “bone cracking” all over the body which helps relieve build-up of pressure.

Flush Out the Lymph System: the lymph system is part of the circulatory system and has many functions. One of these is the removal of interstitial fluid. Since the lymphatic system only flows in one direction, there are instances when it can start to collect waste which can grow over time. By hanging upside down however, the lymphatic system becomes flushed out, allowing waste removal from the body as ascertained by the Natural Arthritis Relief body.

Better Blood Circulation: at the very least, inverting can help move the blood to the upper part of the body. The diverted circulation of the blood also helps flush out any waste build-up in the major organs such as the lungs, liver and heart.

Against Varicose Veins: inversion helps the blood vessels relax, opening up the veins and preventing the dark “rails” that appear on the legs. This kind of natural treatment can work well for light cases of varicose veins.

Height Maintenance: stooping can often make people look smaller, especially since it facilitates compression of the spine. Studies show that throughout the day, people shrink an average of ¾ inches along the spinal area. Inversion naturally triggers a decompressing action, allowing individuals to retain their height.

Criticisms of Inversion Tables

Some comments have also been made against the frequent use of an inversion table. When used improperly, the device can actually cause posture problems instead of solving them. Individuals with health issues such as blood clots or high blood pressure are advised not to use such tables.  

Before you use any product for health care, always consult with your physician or primary healthcare provider and seek the appropriate advice and supervision prior to use.

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