- Inverted squats - In the full inverted position, you can use your glutes and hamstrings to pull yourself up; the motion would be simply trying to bend your legs at your knees. Because the inverted squat is very challenging and isolates the glutes and hamstrings, most back pain sufferers first need to strengthen their glutes and hamstrings.
- Inverted crunch - In the full inverted position, place your hands on your chest and use your abs to lift your upper body about one-third of the way up.
- Inverted sit-up - In the full inverted position, extend your arms as if you were reaching for your feet and try to touch your feet; some experts say that one inverted sit-up is equivalent to 10 regular sit-ups.
- Increase the decompression - In the full inverted position, grab the table legs and pull down; this way you can increase and control the amount of decompression if you want or need more.
- Inverted rotation - In the full inverted position, reach with the opposite hand to the table legs and pull yourself into rotation; you can then switch hands and do the same for the opposite side.
How to get started
Let's take a look at what a back pain sufferer will go through in a typical session. First, you do not need to go into full inversion to get the benefits. It will take time before you will be able to tolerate full inversion.Simple guide for beginners
First 2 Weeks: Adjust the table to go to 20-30 degrees for 1 to 2 minutes, once or twice a day. Slowly increase your time until you become comfortable with the process and the position. The best way to tell if you're getting used to the inversion table is whether or not you can relax while you're using it.Partial Inversion after 2 weeks: This is considered anything up to 60 degrees, which is parallel with the rear legs of the table. See if you can work your way up to 15 minutes, once or twice a day. There are two basic ways to invert:
- Static inversion: This is when you hold yourself at the desired angle and do not move from that position.
- Intermittent Inversion: This involves using a rocking motion, alternating 20 to 30 seconds in the inverted position and 20 to 30 seconds in the upright position. Some people believe that it is the pumping action that delivers the best results. You will have to experiment to see which way is most comfortable and works best for you.
One Last Safety Tip
While inversion has been proven to be beneficial, it is best to start slow—that is, at a low angle for short amounts of time. Going straight into full inversion will make you sore. So please resist the temptation to go into full inversion day one.One last success tip
Be patient and consistent with its use, the inversion table is a device that can be used for a lifetime to support optimal health. Make a habit of using inversion therapy on a consistent basis, the research supports the use and your body will reap the benefits.References:
1. Sheffield, F.: Adaptation of Tilt Table for Lumbar Traction. Arch Phys Med Rehabil 45: 469-472, 1964.
2. Nosse, L.: Inverted Spinal Traction. Arch Phys Med Rehabil 59: 367-370, Aug 78.
3. Gianakopoulos, G, et al: Inversion Devices: Their Role in Producing Lumbar Distraction. Arch Phys Med Rehabil 66: 100-102, Feb 85.
4. Ballantyne, Byron, et al: The Effects of Inversion Traction on Spinal Column Configuration, Heart Rate, Blood Pressure, and Perceived Discomfort. Jour of Orthopedic Sports Phys Ther. 254-260, Mar 86. 5. Kane, M, et al: Effects of Gravity-facilitated Traction on Intravertebral Dimensions of the Lumbar Spine. Jour of Orthopedic and Sports Phys Ther. 281-288, Mar 85.
6. Goldman, R, et al: The Effects of Oscillating Inversion on Systemic Blood Pressure, Pulse, Intraocular Pressure, and Central Retinal Arterial Pressure. The Physician and Sports Medicine. 13: 93-96, Mar 85.
7. Dimberg, L, et al: Effects of gravity-facilitated traction of the lumbar spine in persons with chronic low back pain at the workplace.
