How to Use Inversion Tables

Using an inversion table for the first time can be a little bit tricky and leave people wondering: do inversion tables work?  The answer is yes, and with just a little bit of practice you can become a pro very quickly and begin enjoying the many benefits of inversion tables therapy immediately!

First, do not be scared of back inversion tables. I know it may look a little intimidating to be hanging upside down, but you are completely safe as long as you follow a few key tips:

1. Seek your medical doctor’s advice before starting a inversion therapy routine. There are certain conditions that may prevent you from being able to invert 100% (heart problems, certain back injuries, etc.). However, if you receive your doctor’s blessing, then you are good to go!

2. Have a spotter with you the first couple of times until you feel confident, and make sure the spotter know what they are doing. While the best inversion tables are very easy use (most use your arms positioning to move you up and down), they do take some getting used to mechanically. Having a spotter ensures that you are safe and will be able to both go down and come back up as you would like to. Remember, safety first! Also, if you don't feel like you can handle it, then you can also try using an inversion chair instead of an inversion table.

3. Take it slow on the way down. The first time you invert completely you will have one massive blood rush to your head. While this is easy to get used to, be prepared for it, and work into it gradually. I would recommend moving down approximately 10 degrees every 30 seconds until you are completely vertical. If that is too fast, don’t worry—just take things at your pace in which you feel comfortable. Going to fast may cause you to feel very light-headed due to the extra amount of blood going to your head, but if you gradually work into it then you will actually be surprised how easily you adapt to the inverted position.

4. Take it slow on the way up as well. Coming up to fast after inverting can also cause you to become lightheaded and possibly even black out. Just as you went down slow, go up slowly, especially at first. This is where a spotter comes in handy when you are a beginner, as you may not know how to control the machine as well as you would like to.

5. Hang for about 5 minutes. For this one, I would recommend talking to your doctor/physical therapist, but I have found that hanging for 5 minutes or so was just about right—enough time to stretch everything out but not overdue it. At first 5 minutes may seem like forever, so just try to relax, breath smoothly, and stay strong! Remember, you are not using gravity boots, so you do have some additional support to help you.

6. Concentrate on what you are doing. The best inversion tables results will come after you are accustomed to them. By concentrating on stretching your back, hips, ligaments, or other tight areas you will find that your effectiveness improves greatly.

7. After you feel comfortable, swing back and forth and side to side in a controlled manner. Don’t try this your first time (and again go over this with your doctor first), but when you feel comfortable you will find that this helps stretch your body out. Don’t overdue it by any means, and be careful when attempting this. It also would help to have someone who is experienced in inversion therapy there to help/spot you on this exercise.

8. Continue with the program daily. Doing inversion therapy for 1 week will make you feel good, but it won’t solve your problems. If you are going to move your body or be subjected to gravity, then you need to do something to counter-act that force. Since gravity gets you everyday, you need to use an inversion table everyday (or at least when possible).

9. (And this tip should perhaps be number 1) Before you go and find the best inversion tables for sale, remember to 1) read inversion tables reviews and 2) try out several inversion tables before you purchase one.  This comparison shopping and testing will help you find the table that is perfect for your body.

10. You don't necessarily have to spend $350 to get a good machine.  Many times, cheap inversion tables can be just as effective at helping your stretch out your back.  Again, just be sure to follow step 9.

I hope these tips help! Please let me know if there is anything you would add or have any questions/comments.