Inversion Table Exercise
Exercises Using Inversion Gravity Tables
Inversion Therapy is the act of hanging upside down for back pain relief. There are several Inversion Therapy Exercises that can be incorporated into the Inversion Therapy routine. Inversion Therapy can be done on an Inversion Table or by using Moon Boots. These exercises should be done in the full inverted position, that is, completely upside down.
While inverted, the spine is elongated which increases the space between the vertebrae. This temporarily relieves the pressure on discs and ligaments.
As with any new physical activity, be sure to take it slow. You might want to start out with some simple stretches. Begin at only 20-30 degree angle for the first two weeks. Stay inverted for several minutes once or twice a day. Gradually increase the degrees until you get to 90 degrees. When you’re comfortable being completely inverted, try adding some exercises.
Spinal Extensions
Inverted Squats
While in the upside down position, try bending your leg at the knee. This movement works the glutes and the hamstrings and is very difficult to do. There is sometimes a need to build up the glutes and the hamstrings to manage this move.
Inverted Crunch
Cross your arms at your chest, then using your abs, lift the upper at about a 30 degree angle.
Inverted Sit-Up
While upside down, reach your arms towards your feet and try to touch your feet.
Inverted Rotation
Reach with the left hand to grab the right table leg and pull. Then switch to the right hand and left table leg.
Inversion Therapy helps improve the body’s circulation. By hanging upside down, gravity decompress the disks. Gravity pulls down aligning the body and relieving pressure on the disks. Inversion Therapy also speeds up the flow of lymphatic fluids clearing the body of toxins. Being inverted helps the heart clear the blood from your lower body. It is thought that this helps drain the blood from varicose veins. Inversion Therapy Exercises add many benefits to your workout routine.
Other News On Exercising With Gravity
At this point I only fully invert but I would recommend building up to it especially if you have back pain in the beginning. I also continued to do some exercises all along to help strengthen the back as the pain got less.
An effective way of using lumbar traction is with inversion therapy. Lying on an inversion table that slowly rotates you into a partially upside down position allows the weight of your body to pull on your lumbar spine.
At the same time, the total back inversion machine strengthening and stretching exercises make your back and abdominal muscles stronger.
It may be difficult to read or watch TV while using inversion therapy, but you may want to do breathing exercises, listen to music, or meditate during these periods.