To enjoy the positive advantages brought by inversion therapy, a lot of people decide to bring an inversion table to their home. By doing this, they can make use of the table at their own disposal. Nevertheless, what they have to learn first of all is the correct way to use such a table, the advisable usage frequency and time amount spent on it. Utilizing the table improperly can either cause injury or make the symptoms even worse.
It is possible for you to invert several times a day to your liking: early in the morning, after a working day, and once more time before bedtime. Inversion therapy can help you recharge your batteries, not least after you have sat still for hours on end. One thing worth noting is inverting right after eating is not recommended.
How Long to Use an Inversion Table?
There is no specific answer to a question like that. This is because our bodies differ from each other’s in various ways. However, those who just start using this table should employ a different approach from those who have inverted for a certain period of time.
For beginners, they should only set out inverting from 3 to 5 minutes in a row. They can definitely work out several times a day, in which each time lasts just 5 minutes. Such a low-paced start is recommended since your body needs time to adjust.
Inversion therapy does wonders for your health, especially if you are having problems with your back. However, this therapy does not bring instant results, so you should never push yourself too hard exercising. The moment you get accustomed to using the table, slowly extend your workout length to around 5-10 minutes, then adding another 5-10 minutes and so on.
If you are used to working out with the inversion table over a several-week period, then it is likely that you know what makes you comfortable. Definitely, you don’t want to feel exhausted and painful after lengthy inverting workouts.
In lieu, you should aim at a sense of positive achievement or a feeling of refreshment obtained from using the inversion table. Thus, let your body tell you when you should take a break.
Stop your workout and take a short rest once you start feeling uncomfortable. Maybe you should continue your inversion after having a cup of tea or coffee.
Don’t Use Your Inversion Table Too Much
It is necessary for you to take into account the fact that your body is simply not born for an upside-down position, and you need to invert at a gradual and slow pace. Just always listen to your body because it will tell you right away when it feels uncomfortable.
Generally speaking, never push yourself working out. You should apply a similar approach to the inversion angle. That means it is the best way to begin at the lowest level then slowly increase the intensity when your core muscles and your back are comfortably ready.
The typical length of time for a hanging-upside-down session is around 2 and 15 minutes. If your back aches, then 3 5-minute sessions each day are recommended.
How to Use an Inversion Table?
Below are some tips to help you have a good start with the new table. Bear in mind that those who use the inversion table for the first time should start at a slow pace and follow the instructions properly. Never strain yourself, just do what comforts you.
When you first start out, have someone present with you. Have someone by your side when you first set out training. This person will be right there to help you in the case of malfunctions or any problems with the table.
Make sure the table is secure and positioned on a flat surface. Ensure that the table is safe and has a balanced position. You should check again to be sure that the table is assembled properly. Do a regular check every time you start your workout to feel secure about the table’s condition with nothing out of order.
Wear the proper clothing. Get dressed properly. Every time you use the table, remember to wear shoes, athletic shoes if possible because you will have your feet protected. Comfortable clothing is to make sure that you are not constricted when inverting.
Adjust the table. You should adjust the table in order for it to fit your height perfectly. You should always let your head lie on the table in the most comfortable way. If it surpasses the table’s edge, you must readjust. You can look for guidelines for proper adjustments in the instruction manual.
Set the angle. Position the table to the angle you want before starting. Always remember to begin with small-sized angle first – approximately at 10 degrees, the point most tables offer you. Then, if your body permits, keep on going with more aggressive inversion.
Get into position. Take a step backwards from the table, and then lift your feet one by one on the steps. Follow the instructions in the manual to secure your feet properly. Do a double-check to ensure all straps are fastened and function well before you set out inverting.
Make sure you are comfortable. Not only should the straps be fastened securely, but be comfortable as well. Any discomfort should be cared for until you begin your inversion.
Use the straps or handles to slowly invert. Start your inversion easily at first. You need enough time to adjust yourself and handle the table properly when your body is still new to this therapy and your learning of how to use the table is ongoing.
Raise your arms if you can. Have your arms raised above your shoulders to ultimately decompress your spine, which will stretch the spine fully and possibly longest.
Breathe, breathe, and breathe. Relaxing time with deep inhalation is always advisable. You may find it quite strange and stressful to hang yourself upside down for the first time. Breathing deeply will stabilize your heart rate, thus supplying the body with enough oxygen.
Use the straps or handles to pull yourself upright. Make use of handles or straps to return upright to avoid getting dizzy. Once this is done, you should take a rest long enough for you to stabilize yourself, and then you can have the straps undone and leave the table.
Start with short amounts of time. If this is the first time you try inverting, it is likely that your maximum workout session is only 1-2 minute. When the first week passes by, you will notice that your body starts to get used to the practice and you can continue for a longer period. Over the course of time, the users will feel comfortable enough to do a 10 or even 20 minutes’ time of inversion.
It is easily noticeable that your condition is enhanced during the inversion therapy the first time you use the table. However, your pains will probably come back after you return to your normal upright position. Thus, the frequency of using the inversion table will decide long-lasting results. Your body needs a certain amount of time to heal. Start slowly first, and continue practicing, then eventually, the positive changes will come to you! Let’s share this interesting article with your friends and your family if you find it useful.