How to Properly Use an Inversion Table
Inversions are often practiced in yoga for their ability to relieve stress, elongate the spine and help the body's circulatory system; inversion tables give similar advantages, without having to balance on your hands or head. While securely strapped on the desk, you lean yourself upside down to your desired level. Once there, you can stretch or perform exercises with no pressure being put on your spine. Of course, simply hanging upside down and relaxing is obviously an alternative.
Step 1
Adjust the inversion table to your height; your head needs to rest comfortably on the bed of the table, not hang over the edge. Read the instructions carefully when adjusting your table since every manufacturer may use unique mechanics.
Step Two
Pick the level to which you would like to reverse. Beginners might want to start with the board in a slant, such as at 90 degrees instead of a whole 180 degrees; raise the degree of the inversion gradually as you acclimate to being upside down. Many inversion tables include a security strap which permits you to pick your inversion degree; adjust the strap to your specific preference.
Measure 3
Stand with your back from the desk and place your feet in the footrests. Follow your table's directions for strengthening your own feet. Lean back to rotate the table to invert. Hold onto the grips if appropriate. Move gradually rather than dropping back fast.
Measure 4
Breathe deeply, inhaling through your nose and exhaling through your mouthas you hang upside down and unwind. Beginners might find it more difficult to be upside down initially; consider inverting for only two to three minutes to begin and gradually work your way up to 10 to 20 minutes as you become more comfortable.
Measure 5
Stretch your back while you are inverted on the dining table. Engage your abdominal muscles and slip the shoulder blades down your spine. Reach your hands toward the floor behind your head so that your arms are straight and your spine is elongated. Hold the stretch for as long as you feel comfortable, though aim for at least 30 to 60 minutes.
Step 6
Strengthen your abs by performing crunches as you're inverted. Put your hands behind your head with your elbows pointing out toward the sides. Pull your abdominal muscles in toward your spine and slide the shoulder blades down your back. Hold the lift for one count and then return to starting position.
Measure 7
Pull yourself up with the grips when you are all set to come back to an upright position. Rotate very slowly to prevent feeling dizzy. Wait until you feel steady before unlocking the footrests and stepping from this inversion table.