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How the Best Inversion Table Works? – Great Exercise Routines

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Hanging upside down is something we don’t normally do in our daily routine. But I own and use an inversion table regularly, and I’m a big fan of it. I like what it does to my back and how it eases much of the tension.

I injured my back once in a martial arts training and a couple of days with the inversion table relieved much of the pain. I also have a friend named Bart who injured his back, and the doctor suggested putting plates on his spine.

But he rejected the doctor’s suggestion and used the inversion table instead. It took him months to stand fully straight, but the inversion table helped stretch his spine and eventually set it back to normal.

Want to know how the inversion table does its magic? Read on...


1. What are Inversion Tables?

You’ve probably seen the ads for these units. They’re the devices that let you hang upside-down to relieve your back pain, increase your circulation, decompress your joints, and give you an overall sense of a good healthy feeling – just like yoga was designed to do.

You can check out the best inversion table here.

2. Benefits of Using Inverted Tables

Inversion therapy is often used as a non-invasive answer for back conditions, muscle sciatica, herniations – especially for people who wanted to avoid surgery, along with good chiropractic care (acupuncture, massage). All that can prevent surgery in a multitude of cases.

So if you’re got a back problem and are considering surgery and your doctor is talking about it, we highly suggest exercising extreme caution and exhausting every non-surgical method of relief method first – just like what my friend Bart did.

Believe it or not, many people who have had back surgery will tell you that even if the acute problem is fixed, overall they are not back to normal and ultimately deal with problems usually for the rest of their lives.

Remember that everybody’s situation is different but according to information published at James Cook’s University Hospital, inversion therapy may help people avoid surgery. There’s also some research to support that invasive therapy can help with kidney stones.

You can read more about how inversion tables can treat kidney stone problems here – Benefits of Inversion Tables.

We all know that due to poor diet a lot of people are having kidney stones these days – especially with the high proteins. The fact that you’re just not able to break your foods down as well in your intestinal lining is reason enough for you to be vulnerable to kidney stones.

Some studies have revealed that being inverted, though, can help the body push all the kidney stone fragments.

3. How to Use an Inverted Table

Using an inverted table is much like using the sauna. It’s great therapy, but there are some things you need to be aware of. First off, UCLA School of Medicine can increase both your pulse and your blood pressure.

Word of Caution: This might not be a big deal, but you have had blood pressure or other cardiovascular issues, plaguing in your arteries, overweight, you should probably avoid inversion therapy unless your doctor personally tells you otherwise or you address your blood pressure naturally in getting it down before you do inversion therapy.


4. Inversion Table Exercise to Build Strength and Ease Lower Back Pain

4.1 Initial Inversion Stretching Exercises

While inverting, you can slowly stretch your entire body outwards. A great way to exercise the torso area is to arch it from side to side. This will allow you to loosen the muscles surrounding it and stretch the lower or mid-spine section.

Another efficient stretching exercise to do would be to cross a single arm over your entire body while gripping the other side of the inversion table. Once you’ve got a good grip, rotate it towards the shoulder and do a stretch.

You can do these stretching exercises anytime and as often as you like. You may also stretch your neck through inversion and rotate the head to the left and right. You can also lift the head and ensure you do not sit up.

4.2 Full Inversion Stretching Exercises

Full inversion stretching exercises are great before doing any heavy exercises like weightlifting routines for women.

Inverted Crunches. Just put your hands on your head and chest area and start lifting the torso half-way towards your knees. You will feel a powerful sensation which results from the hard work of your muscles.

Sit Ups. Just like inverted crunches, put your hands above or behind your head and do sit ups with your knees. If you are struggling with the sit-up at the fully inverted position, then you must support your knees by putting your hands behind them.

Inverted sit-ups can be hard to pull off, and researchers discovered that these sit ups are three times more challenging than normal sit ups. Make sure that you get things right and that you are safe.

Inverted Squats. Inversion tables are perfect for leg exercises, and you should exploit it. Put every hand over the inversion frame’s legs and bend the knees. Slowly lift your entire body up. This will look just like an ordinary stand squat, but you will also give extra exercise towards your legs.

Inversion Table Stretching. We’ve already talked about how inversions tables are great for stretching – especially the spine. You can hang yourself upside down or do the reverse – it depends on what’s comfortable to you.

Watch this video to see how inversion exercises are done.


The key is to use the inversion table is to allow your body to adjust to it gradually. Apply the initial inversion exercises first before going through the full inversion stretching exercises.

I try using the inversion table at least a couple of times a week, and after a five to fifteen-minute session, I feel great. My back feels rejuvenated, my neck is limber, my circulation is pumping, and every muscle in my body feels like it’s in a good, healthy condition – they get a healthy stretch.

We hope you enjoyed this post. If you have questions, don’t hesitate to address them in the comments.

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