So you’re suffering from back pains and you’re tired of being dependent on pain relievers; if this is the case, a great option is to try using an inversion table. However, before even considering using an inversion table, you should always consult with your doctor.
A good choice of inversion table would be one by Teeter Hang Ups and this article shares some Teeter Hang Ups Inversion Table Exercises that beginners can do.
Teeter Hang Ups Inversion Table Exercises
Below is a list of the exercises you can do on your inversion table. For each of your sessions, begin by inverting to a moderate angle. Breathe deeply, concentrate, and relax your muscles.
Angle to Use: 30-45°
Duration of session: 1-3 minutes, once to twice a day
(1) Intermittent Inversion
Move alternately between 0° in horizontal form and 30-45° in equal periods of time. This is a way to condition yourself for the session. Also, it will help you get used to how the equipment operates.
(2) Overhead Stretch
Straighten your arm in and bring it to an overhead position. Stretch. Repeat with the other arm.
(3) Neck Stretch
Use your left hand and position it at the right side of your head. Gently pull your head towards your left shoulder. Repeat using the other hand.
(4) Side Arches
lace both your arms in an overhead position. Bring your waist into a C-shape by making your shoulders and hip lean towards each other. Repeat on the other side.
(5) Light Rotation
With your left arm still in its overhead position, reach the handles at the left side of your body using your right hand. Gently pull and rotate your torso and hips to the left. Repeat using the other side.
Angle to use: 45-60°
Duration of session: 3-5 minutes, once or twice a day
Lengthen tether strap to about 60° and the roller hinges to C or B setting. Shift your arms’ weights up and down in a rhythmic pattern to generate a rocking motion.
(2) Moderate Rotation
Reach your arm across your body and hold onto the bed of the table. Gently rotate your torso and hips while keeping your weight aligned with the table’s center.
(3) Moderate Decompression
(4) Lower Back Stretch
Place your right arm in an overhead position. Grasp the left handle using your left hand and push away while slowly rotating your hips towards the right. This stretches your lower back muscles. Repeat with the other side.
Tips to Remember
The longer you use your inversion table, the better you become. Take note that before proceeding to the advanced level, you should first be able to do the Teeter Hang Ups inversion table exercises in the right form, angle, and duration. Avoid aggressively using the machine at it may be a cause for injury. Make sure to follow all Teeter Hang Up instructions and heed all warnings while doing exercises on your inversion table.
As mentioned above, you should always consult your doctor before using an inversion table.