Inversion table exercises and stretches
Although many mainstream medical organizations such as the Mayo Clinic and the Cleveland Clinic consider inversion therapy to be a largely unproven alternative medical treatment, many people still invest in consumer-grade inversion tables for home use. Purported benefits of inversion therapy include muscle relaxation, improved mental clarity, lower back pain relief and even spinal realignment/decompression. Inversion sessions only last a few minutes, and total inversion isn’t required to receive noticeable results.
A quality inversion table can cost $500 or more, and many benefits are short-term, equivalent to a therapeutic massage or a single chiropractic adjustment. While a doctor’s approval isn’t strictly required, potential users with certain preexisting health conditions should still discuss inversion therapy with a medical professional before starting any new exercise routine.
Core-strengthening exercises
Inverted squats
This exercise can strengthen leg muscles, especially the hamstrings. Begin by inverting to your preferred angle. Once in position, use your leg muscles to perform a traditional bended knee squat. You may use your arms to support the movement, but this is primarily a leg exercise. Once you’ve reached your maximum bend at the knees, slowly return to your original inverted position and repeat the squat several times. Limit yourself to a few minutes of inversion at a time.
Inverted crunches
Traditional crunches can be performed at any inversion angle but are especially challenging during full 90-degree inversion. Place your hands behind your head and use your core abdominal muscles to perform a partial sit-up. Hold that position for a few seconds, then return to the original position and breathe deeply, doing several more repetitions before returning to the upright position for rest and recovery.
Inverted sit-ups
From an inverted position, place your hands behind your neck and point your elbows toward your knees. Using your abdominal muscles, attempt to bring your elbows to your knees and return to your original position. One inverted sit-up at a full inversion angle is said to be the equivalent of 10 standard sit-ups, so only a few repetitions are necessary to benefit. Maintain your breathing throughout the exercise and avoid using your hands to overstretch your neck muscles.
Stretching and flexibility exercises
Inverted hip rotations
While in an inverted position, carefully twist your upper body to the right or left while rotating your hips in the opposite direction. Use the inversion table’s stability bars for additional support and torque. Remember this is a stretching exercise, so make your motions slow and deliberate, focusing on the lower back and hips. This is a popular exercise to perform during a typical up and down inversion table routine. Invert to your preferred angle, perform a few hip rotations and slowly return to the upright position.
Lower back stretches
For those suffering from chronic lower back pain, there are some isolated stretches that can relax the muscles and help decompress the lower spine. From an inverted position, stretch both arms over your head and arch your back away from the table. Allow gravity to stretch the lower back muscles while extending your reach. Use the support bars or back rest for additional benefit.
Shoulder and neck stretches
After the lower back, the shoulder and neck areas are usually most vulnerable to the effects of a sedentary job. From an inverted position, cradle your neck with both hands and enhance a spinal stretch by applying gentle downward pressure. You may feel a popping sensation in your neck or upper back as the vertebrae start to realign and fluid returns to the disks between them.
Another exercise for sore necks and shoulders involves grabbing a support bar with one arm and pulling the corresponding shoulder toward the hip. At the same time, use the opposite arm to pull the head and neck toward the opposite shoulder. Again, you may experience a few pops and crackles as the vertebrae realign themselves. Repeat this stretch on the opposite shoulder and then relax in the inverted position.
Spinal decompression
Our spines recover much of their elasticity and natural cushioning while we sleep, but gravity puts a great deal of stress on our backs throughout the day. One of the main reasons why people invest in inversion tables, chiropractic treatments or therapeutic massage is to restore the spine’s proper alignment. When using an inversion table for spinal decompression, achieving the best stretch possible is an important goal.
Begin by inverting to your preferred angle or use this opportunity to move up to a deeper angle. Spinal decompression is a slow process, so relax your muscles as much as possible and allow gravity to do most of the work. Raise both arms and grab the support bar or top of the table for maximum stretch. Rotate your neck without moving your shoulders, if possible.
Alternatives to inversion therapy
If a standard inversion table isn’t an option, there are other therapeutic products available that can offer some of the same benefits. A stationary back stretcher works as a supportive arch, allowing users to decompress their spines. Movement may be limited, but some stretching motions are still possible.
For tense back and neck muscles, the application of an electronic TENS unit can provide passive relaxation and pain relief. Additional relief in the form of heat or Shiatsu massage will also help relax muscles without the need for medication or sports creams.
Many spinal stretches can be performed on a heavy-duty fitness ball, which may be a more affordable option for those seeking immediate pain relief from kidney stones or lower back tension. Another option for advanced inversion exercises is the predecessor of the inversion table, known as gravity boots. Gravity boots provide full ankle and foot support as you perform exercises in a fully inverted position.
Who shouldn’t perform inversion therapy exercises?
There are some personal safety and health issues associated with inversion therapy. Most inversion tables have weight capacities as well as height restrictions. Users need to start with minimal inversion angles (20-30 degrees), then slowly work up to 45-, 60- and full 90-degree inversions. Full inversion is not required for maximum health benefits, and total inversion time should be limited to less than 5 minutes per session.
People with the following medical or physical conditions should not participate in inversion therapy:
Osteoporosis
Herniated spinal disks
Previous spinal injuries or surgeries
Cardiovascular diseases (stroke, heart issues)
High blood pressure (hypertension)
Ear or eye infections
Glaucoma
Pregnancy
Cerebral sclerosis
Obesity
Detached retina
This is only a partial list, so potential users with existing medical conditions should always consult a medical professional before starting an inversion therapy routine.
Michael Pollick is a writer for BestReviews. BestReviews is a product review company with a singular mission: to help simplify your purchasing decisions and save you time and money.
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