5 Awesome Inversion Table Exercises to Improve Spinal Health

inversion table exercisesSo, you’ve got an inversion stretch table and now you’re ready to put it to good use.  Inversion table exercises can be helpful for reducing pressure and pain in your back, improving flexibility, strengthening core muscles without putting pressure on your back and spine, and cultivating a general sense of well-being.

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Start Off Slowly

I know these things aren’t cheap and you want to make sure you get the most out of it, but start slowly.  You’re body needs to get adjusted to it and you don’t want to hurt yourself.

For the first two weeks or so, don’t push yourself.  Start out only going down about 20 degrees for a few minutes at a time.  This will help you feel comfortable with feelings of being upside down.

Then move to about 60 degrees for ten to twenty minutes.  Then after a few weeks of that, you can try full upside-down inversion when you feel that you are ready for it.

Inversion Table Exercises

These exercises are more advanced and you should wait until you are comfortable with the inversion table before you attempt these.

  1. Once you’re in a full inversion, try doing a few abdominal crunches by curling your chest  and upper body up toward your legs using your stomach muscles.
  2. Try to sit up and touch your fingers to your toes.  This will also work on strengthening your abdominals while extending and lengthening your spine.
  3. Do an upside-down squat.  Use your legs to pull yourself up toward the ceiling.  This is the same motion as a normal squat, but since you are hanging upside-down, it will feel completely different and working different muscles–namely your hamstrings and glutes.
  4. You can also do rotations to help to stretch the back and increase flexibility.  To do these, reach one arm across to the opposite leg of the table and twist the body.  Start with the lower back, then rotate the upper back, and finally the neck.
  5. You can also do inversion table exercises to help decompress the spine.  To do this, reach down and grab the legs of the table.  You can then pull your body toward the floor.  This will help to elongate the back and decompress the spine.  Since you are doing this with your arms, you have complete control over how intense the stretch is and you can adjust it your your needs and comfort.

Now, remember that these inversion table exercises are not for beginners.  Remember to take things slowly and not rush this.  Take the time and let your body adjust to inversion before you try doing any of these exercises.

Inversion table exercises can be enormously beneficial for your back and your muscles.  But it is important to recognize that it will take time to see the true benefits of using an inversion stretch table.  If you stick with it and use it consistently, you will not only see a reduction in your back pain, but you will also see incredible health for years to come.

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