Introduction:

Inversion therapy is gaining popularity as an effective method of relieving back pain and improving spinal health. One of the most popular devices for inversion therapy is the inversion table. In this article, we’ll guide you through the process of using an inversion table in nine simple steps.

Step 1: Assemble and position your inversion table

Firstly, assemble your inversion table according to the manufacturer’s instructions. Place it in a spacious area with enough room around it, preferably on a flat, non-slip surface.

Step 2: Adjust the height setting

Check the height adjustment bar or knob on your inversion table. Set the height according to your actual height, as this ensures proper balance when you invert.

Step 3: Test the ankle locking system

Familiarize yourself with the ankle locking system. It should securely hold your ankles in place when you’re inverted. Test its effectiveness before moving to the next step.

Step 4: Calibrate balance and control

Some inversion tables come with adjustable balance settings. Calculate yours by raising and lowering its main shaft or adjusting its pivot points. This ensures that you are in full control while using the device.

Step 5: Get on the inversion table

Position yourself with your back against the backrest of the inversion table, and secure your feet into the ankle locking system. Hold onto the handlebars while doing this for extra support.

Step 6: Practice lying flat

Begin with a completely horizontal position as you get used to the sensation of being on an inversion table. Maintain this position for a few minutes before progressing further.

Step 7: Gradually increase your angle of inversion

Start by gently tilting back at around a 20-degree angle or whichever feels comfortable for you. Gradually increase the angle over several sessions until you are comfortable with a full 90-degree inversion.

Step 8: Relax and focus on your breathing

Once you’ve reached a comfortable inversion angle, focus on deep breathing while keeping your muscles relaxed. Aim for 3-5 minutes in an inverted position at first, then increase the time as you become more comfortable.

Step 9: Safely return to an upright position

To return to an upright position, hold the handlebars and slowly pull yourself up using your arm strength. Release yourself from the ankle locking system when you’re back in a vertical position.

Conclusion:

Using an inversion table can offer relief from back pain, enhance spinal health, and improve flexibility. By following these nine steps, you’ll ensure a safe and enjoyable inversion therapy experience. As always, consult with your healthcare provider before starting any new exercise regimen or if you have any concerns about whether inversion therapy is appropriate for you.