Benefits of Inversion Tables

An Inversion Table — also called a gravitational traction — is an exercising equipment used in inversion therapy. Inversion therapy is the process of hanging upside down in order to counteract the stressful effects of gravity on the body — specially the knees, pelvis and spine. It is believed to relieve back pain and other spine related problems. An inversion table is used for flipping the body over, so one can unload the pressure from the joints in the body; this is believed to create a traction force which is very beneficial for strengthening the body.

Some benefits of using an inversion table include:

Relieves Back and Neck pain

The effects of gravity can lead to weak back and stomach muscles, and poor posture; these are common causes of back and neck pain. An inversion table helps to align the body with the force of gravity. The weight of the body acts as a natural form of traction. The process increases the space between the vertebrae and elongates the spine, thus relieving pressure on ligaments, discs and nerves; less pressure means less back and neck pain.

Promotes Overall Fitness

Exercising on an inversion table provides cardiovascular fitness, flexibility and strength. Placing the feet higher than the head is a simple act that stimulates circulation, and causes mild cardiovascular workout. One can also perform strength training on an inversion table without any load on the spine. Inversion encourages good posture and makes the spine and joints more flexible.

Trains Core Muscles Without Any Pressure On The Spine

Core muscles are responsible for proper posture, efficient movement and distribution of power in the body. They support the spine through increased internal pressure; helps to relieve pressure on discs on the spine. Exercising on an inversion table develops proper abdominal/core muscles while supporting the back to avoid injury.

Helps To Recover From High Impact Training

Activities such as weightlifting, skiing, golf, running, aerobics and biking are high impact training that can strain the spine and back muscles. Inversion therapy through an inverting table can provide tremendous boost and relaxation to athletes; this can be achieved by movements such as side-to-side bends, partial sit-ups and back arches.

Inversion Therapy Strengthens Ligaments

Ligaments are fibrous tissues that support joints. They can tear if stretched too much during high impact workouts. Training on an inversion table strengthens connective tissues and ligaments. Ligaments that are not worked this way are more susceptible to tearing and are usually stiff.

Stimulates Circulation

The cardiovascular system involves collecting waste-filled blood and distributing oxygen rich blood throughout the body. It also retrieves blood from the lower torso and legs, transporting it up against the force of gravity. Exercising on an inversion table eases the process of circulation by working with gravity.

Provides orientation and balance training

Exercising on an inversion table enhances the performance in inverted activities. It stimulates the upper region of the inner ear and develops balance awareness. Gymnasts, scuba divers, skydivers and springboard divers find that inversion find-tunes the inner ear and the body to the inverted world. Inversion therapy is also used as treatment for motion sickness by normalizing the ear canal.

Inversion therapy relieves stress

Back and neck pain, and muscle tension can cause significant amount of stress and forces an individual to slow down. A full body stretch on an inversion table greatly reduces muscle tension. Studies reveal that pain and tension in the muscles are relieved within seconds of inverting.

How to use an inversion table

Inverting the body offers various health benefits and this can be best achieved by using an inverting table. An inverting table is an exercising equipment specially created to allow an individual to hang upside down and reap the advantages of an anti-gravitational effect. The process is commonly used for relieving back and neck pain, muscle spasm and slipped disc issues. One can also perform more effective core muscles strengthening exercises while strapped upside down to the table. The technique forms an important part of treatment plans administered by physiotherapists to patients with degenerative and herniating disc problems. Some effective ways to use an inverting table include:

Proper Assembly Of An Inversion Table

First off, it is crucial to ensure that the inversion table is set up correctly. A wide space is recommended to make room for comfortable inverting at various angles. One must pay close attention to the instruction manual and its best to have someone’s assistance while assembling the equipment as well as while exercising on the table. It is important to note that the table is going to provide support to the body while hanging upside down for long periods; it is necessary that each step is completed correctly.

Appropriate Exercising Attire

One should always wear comfortable clothing before getting on an inverting table; it enables one to invert without feeling constrained. It is best to avoid loose T-shirts or clothing which might fly up; they make it very difficult to manage the body positions. One should avoid training bare feet since one is suspended from the feet.  Running shoes provide a good grip and firm support.

Secure The Body Properly

The table comes with bars and straps to secure the feet and the body. It is important to carefully go through the instruction guidelines on how to secure one’s body correctly; this is crucial to avoid any injuries from accidents or incorrect positioning of the body.

Set A Timer

One should not overdo it the first time. It is important to remember that this is like any new form of exercise; one should allow the body to slowly adapt to it. A 1-2 minutes timer can be set for the first few times; a timer is more convenient since keeping an eye on a watch may be a little uncomfortable in an inverted position. The sessions can be eventually worked up to 5 minutes.

Inverting Process

In order to invert, one needs to grasp the handles or straps on the sides of the table. The handles are used as leverage to slowly push back and begin the inversion process.

Find An Angle For Inversion

One need not go all the way down the first time. It is advisable to start at 20 or 30 degrees first. The angle can eventually be increased to up to 60 degrees. Athletes may prefer a full 90 degree inversion. The most important thing is to start small and listen to one’s body.

While Inverted On An Inversion Table

While in an inverted position, one can either stay still or perform strengthening exercises depending on a person’s personal experience and goals. One may go for a 2 minutes inversion, rest and then repeat. Stretching and rotating the torso is another option. An individual can also perform crunches while inverted.

Rising Up From An Inverted Position

After each period of inversion, one must slowly rise up and pause at the horizontal position. ; it also avoids dizziness or lightheadedness a person may experience from the inversion process.

Returning To Initial Position

An upright position must be resumed only when one feels ready.

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