Many people have heard about the benefits of using Inversion Tables as a therapy for back problems.
It is common knowledge that the inversion table works by lifting your body above the ground level with your feet on the upper part and your face on the lower. This is, however, not all that is there to the therapy.
Inversion therapy is a great way to train and strengthen certain parts of your body just by hanging upside down on it, but you can also add core strength to your body by trying out just a few simple exercises while you are undergoing the therapy.
Doing exercises while being inverted is more beneficial than doing those same ones on ground level, simply because you are working against the force of gravity.
So, do not lose this opportunity and try out these very simple exercises while you are just “hanging out”, and score a second advantage with this great method.
For each exercise there are two ways of carrying them out, half inversion, and full inversion.
If you are looking for a simple cost effective Inversion table we recommend the Innova Fitness ITX9600
Best Half-way Inversion Stretching Moves:
This is a stretching exercise to try out while you are still taking your baby steps with the inversion therapy. When you are just up with small degrees, such as 20 or 40 degrees, position your body in a comfortable and stable stance and then gently move your whole body outwards.
If you want to target you tarsal area, then arch your torso from one side to another.
This will help to loosen the muscles around the tarsal area as well as your mid and lower spine area, which, with the help of the Inversion Table, stress and decompress.
Another stretching exercise you can try out is by crossing one arm over the whole length of your body and gripping the opposite side of the inversion table. Once you have taken a secure hold on the other side of the table, try to raise one shoulder and do a stretch.
Perform these basic stretching exercises as often as possible, so that you can move onto other forms of exercise and build up your body faster.
Best All-the-way Inversion Stretches:
Before moving on to these more difficult stretches, make sure that you have mastered the basic stretches with your halfway inversion therapy. These exercises require your body to be stronger, which you will have acquired by the time you are done with the basic stretches on your inversion table.
All-the-way stretches are those that you can perform while being completely inverted to the largest degrees. These full inversion exercises include crunches, sit-ups, squats, and table stretching.
While fully inverted, use your glutes and hamstrings to pull yourself up. This very challenging exercise strengthens your glutes and hamstrings. Most lower back pain sufferers find these muscles are weak, contributing to their pain.
Again in the fully inverted position, place your hands on your chest and use your abs to lift your upper body about one-third of the way up. A great core muscle workout.
In the full inverted position, extend your arms as if you were reaching for your feet and try to touch your toes. Some experts say that one inverted sit-up is equivalent to 10 regular sit-ups.
While in the fully inverted position, reach with the opposite hand to the table legs and pull yourself into rotation, then switch hands and do the same for the opposite side. This is a great way to improve flexibility and stretch tight muscles all along your side.
One more time in the fully inverted position, grab the table legs and pull down. This allows you to increase and control the amount of decompression if you want or need more.
With each of these exercises, make sure that you have all parts of the body placed firmly and securely, and that your body is completely stable. Exercising like this is much more effective than exercising at the ground level, which can be a lot more dangerous as well. So make sure that you are completely safe and comfortable, and have someone to assist you.
Top 5 Selling Inversion Tables 2024
|Exerpeutic Inversion Table with Comfort Foam Backrest
|Health Mark IVO18660 Pro Inversion Therapy Table
|Health Mark Pro Max Inversion Therapy Table
|Innova ITM4800 Advanced Heat and Massage Therapeutic Inversion Therapy Table
|Innova ITX9600 Heavy Duty Inversion Therapy Table
For our full guide to inversion tables click here