How Do You Properly Use an Inversion Table?
If you’re a beginner, observe these steps for a proper hang to avoid injuries or further problems. If you’re not a first time user, these might help you correct your old ways for a proper usage:
- Before every use of an inversion table, check the whole frame first to ensure that there aren’t any loose or broken bolts that may cause accidents.
- Adjust the angle depending on your desired inversion.
- Put your back on the backrest with your feet still on the floor.
- Place your feet on the inversion table’s footrests and lock your ankle securely.
- Now put your head on the headrest and adjust accordingly. Be sure that your head is placed on the headrest and do not proceed if the headrest is just halfway through your head.
- Breathe deeply and exhale through your mouth as you invert to your desired angle.
- Stretch your arms as you invert and move halfway sideways.
- Reach your hands on the ground until you feel a stretch in your abdominal muscles.
- You can do crunches whilst you are inverted. But this is not necessary if you don’t intend to exercise.
- Reach the handrails and pull yourself up if you are now ready to return to your original position. Do not pull yourself abruptly. Be sure that your lower body goes up first before you pull your head up.
How High Should You Hang in an Inversion Table?
For first time users, you may find it hard to be hanged upside down and to eliminate that uncomfortable feeling of being queasy, try to hang for 15 degrees at first for a few minutes until you are ready to increase the angle.
To those who are already used to being upside down, the highest inversion angle to use if you’re tall given by the usual inversion table is actually the safe angle for a hang as long as you are comfortable by it.
Can I Use an Inversion Table Without Consulting the Doctor?
If you do not have any serious diseases that may worsen your situation or may cause disruption on the inversion therapy, you can use an inversion table without consulting the physician.
This, however, can only be applied only to people who are well aware of their health and their body’s condition. It is especially advised that you ask your doctor first before engaging in any kind of therapy just like doing a risky body workout.
How Long and Often Should You Hang on an Inversion Table?
Beginners can use the inversion table 1-2 minutes first and increase as they feel comfortable. It is recommended that you hang regularly 3-5 minutes until you feel your muscles relaxed and stretched. For example, if you’re looking for the most durable inversion table to use if you’re doing sports or if you think you should use an inversion table if you’re doing weight training – try to use your best judgement in how much you use it.
Inverting several times a day especially in the morning, before sleeping in the evening, or after recovering from an intense workout is suggested as this is good for waking up the body, preparing for a good sleep, and muscle relaxation.
Can You Use an Inversion Table While Pregnant?
Back pain during pregnancy is common and although inversion tables are a popular equipment to relieve back pain, it is not recommended to pregnant women. The common inversion angle is 15-90 degrees and this position can make one feel their blood running through their head. This reduces the blood flow to the baby that can result in further complications.
Is an Inversion Table Safe to Use by People with Heart Problems?
No. Inversion tables are not safe to use if the prospective user has heart or circulatory conditions. Hanging upside can cause a great deal of stress in the circulatory system, therefore, inversion therapy is definitely not for everybody.