Inversion table exercises have therapeutic effect and can be compared with the mechanisms used in physical therapy. They are suggested by orthopedics for various orthopedic problems.
Inversion table exercises have, for the longest time, been associated with reducing back pain, however, there are other benefits of these exercises. They are actually gentle forms of stretching and strengthening the core muscles in the body. When the muscles become stronger and also flexible, they are less susceptible to injury and strain, and help in reducing back and neck pain.
There is another benefit of strengthening the core muscles. It helps in improving posture. Working out using an inversion table can also benefit healthy individuals by boosting their fitness level and preventing stress from building up in the muscles and joints. They are relaxing poses and give the body a break from the traditional upright postures, and give a full-body stretch. They are also known as back strengthening exercises.
When you start off, initially, do not go straight to full inversions. Your body will take time before it is able to tolerate them. In the initial 2 weeks, adjust the table at 20 to 30 degrees, and stay there for 1 to 2 minutes, once or twice a day. Gradually, increase the time. The best way to know if you are getting accustomed to them, is knowing whether you are able to relax when you are performing.
After two weeks, change the angle to 60 degrees. During this time, either choose the static option, where you will hold yourself at the desired angle and not move from the position, choose the other one, where you will have intermittent rocking motion after every 20 to 30 seconds. You will rock for 20 to 30 seconds. Later, you can go for full inversion. The amount of time you can do them can range anywhere between 5 to 15 minutes. Actually, the amount of time will depend on the person’s ability to tolerate.
To do this, do the inversion first, then, bend your knees and pull your upper body towards the feet, just as your do the regular squats. Hold in the position for a few seconds before your lower your upper body and come back to the starting position.
When you do this, you will form an arch or bridge against the back of the table. Place your hands behind your head on the bed frame. Then, slowly tilt the back of your head and arch your back, till your body forms a crescent shape. Hold the position, and slowly come back to the starting position.
Inverted Sit Ups and Crunches
We will now see, how to do inverted sit ups and crunches. They work in the similar manner as the horizontal sit ups and crunches. Lock the table, and do inversion on the table. Then, contract the muscles of your stomach, and try to bring your chest towards your knees. When you bring your chest towards your knees, hold for a few seconds before you come back to the starting position. When you lift your torso half way towards the chest, they will be your crunches, and when you come all the way up, you will do the sit ups.
Before you start with the aforementioned activities, do not forget to warm up. It is recommended that you do these exercises with your trainer. Do not perform vigorous movements on the table, because it can cause it to tip over. At the same time, do not forget to consult your physician before you start with them.
Disclaimer: This HealthHearty article is for informative purposes only, and should not be used as a replacement for expert medical advice.