Basic Instructions for Inversion Tables

Using an inversion table is said to increase blood flow, stretch the body, relieve back pain, improve circulation, and reduce stress. It is easy to use and provides benefits in just 1 to 15 minutes per day. In just a few basic steps you can be on your way to a healthier back and improved posture.

Instructions

    • 1

      Adjust the height and the angle on the inversion table. The height will be set to your height and the angle is adjusted from 15 degrees up to 60 degrees. Beginners should start with 15 degrees and over time work up to 40 degrees. Take it slow so as not to injure yourself.

    • 2

      Step on the foot pads or bars and put the straps around your ankles. You will want a snug fit but not so tight to cut off circulation (make sure you can get a finger in there). The ankle straps are what hold you in place when in the upside-down position.

    • 3

      Release the brake so that you can lean back. Put your arms over your head like you are falling backward or hang onto the handles and push yourself back. The table will slowly guide you back as far as the angle you have set. Depending on the angle you will be hanging completely upside down (vertical), lying horizontal or positioned somewhere in between. Beginners should hold the position from 1 to 5 minutes one to two times per day, working up to no more then 15 minutes.

    • 4

      Relax and just hang or do some exercise while in this position. Some basic exercise for the inversion table are abdominal and oblique exercises, such as sit-ups.

    • 5

      Raise back up by grabbing the handles and pushing up or by moving your arms from the overhead position toward your waist; let gravity do the rest. Do this step very slowly so your body's equilibrium can stay balanced and to avoid dizziness.