Getting Maximum inversion table benefits

Once you’ve selected an inversion table that suits your needs, you need to decide how far you should invert, for how long, and what – if any exercises you can do to get full inversion table benefits.

How Long Should You Invert?

While there’s no hard and fast rule about this, you should definitely start off slowly. Even two to four minutes on a gravity inversion table will begin to show benefits. Work up slowly, paying attention to your comfort level. Inverting for longer than 30 minutes isn’t going to make much difference in the benefits of using inversion tables for back pain so stop at the half hour mark.

To What Degree Should You Invert to get Full Inversion Table Benefits?

Again, you can start out slowly and build to a greater degree of inversion as you become more confident of your ability with the gravity inversion table. At 20 to 30 degrees of tilt, you’ll be stretching your joints and muscles, increasing your circulation and oxygen flow helping your organs position themselves correctly.

At 60 degrees you can get all the benefits of inversion. Your spine will decompress as the full inversion table benefits of a 20 to 30 degree tilt continue. Many people never go beyond the 60 degree tilt.

What is called “full inversion” is actually a 90 degree tilt and you should not move to this angle until you are absolutely confident. Since you will be essentially hanging from the table, this angle can be a bit scary.

What Exercises Can You Do on a Gravity Inversion Table?

When you are partially inverted you can do some stretching exercises such as gripping the table edge with the opposite arm and rotating your shoulder upward. Or try simply stretching your torso to loosen muscles. For neck and upper back pain, move your head from side to side.

If you decide to try full inversion, you can attempt “crunches” by using your stomach muscles to pull your torso toward your knees (Don’t use your arms). You can also try full sit ups with or without using your hands behind your knees to help you pull up.

Keep in mind that even the best inversion table can only do so much. Learning to tilt and exercise at the same time will help you get the best of inversion table benefits – and will strengthen your core muscles helping to improve your posture.