4 Back Nurturing Inversion Table Stretches That You Should Do Often
1) Inversion Bound Angle Stretch
This restful stretch is a great way to recharge between standard inversion table stretches. It will improve digestion and circulation; keep the prostate, kidneys, and urinary tract healthy; prevent varicose veins; keep the reproductive organs in tiptop condition plus relieve anxiety.
1. Lie on your inversion therapy table with bent knees.
2. Let the knees fall open and bring the soles of the feet together.
3. Scoop your tailbone forward and let your low back rest closer to the lower portion of the table.
4. Relax into the stretch and simply let yourself go! I want you to feel the weight of your body, and with every exhalation, let go of anything that’s no longer necessary in your life.
2) Inversion Modified Bow Stretch
This restful stretch is a great way to recharge between standard inversion table stretches. It will improve digestion and circulation; keep the prostate, kidneys, and urinary tract healthy; prevent varicose veins; keep the reproductive organs in tiptop condition plus relieve anxiety.
1. Lie on your inversion therapy table with bent knees.
2. Let the knees fall open and bring the soles of the feet together.
3. Scoop your tailbone forward and let your low back rest closer to the lower portion of the table.
4. Relax into the stretch and simply let yourself go! I want you to feel the weight of your body, and with every exhalation, let go of anything that’s no longer necessary in your life.
2) Inversion Modified Bow Stretch
We’re using a simple Bow stretch for this routine, but you will reap all of the benefits from this intense inversion-style backbend. Your whole body will be energized as you strengthen the spine, open the chest and throat, stretch the thighs, reduce stress, and relieve mild depression.
1. Lie on your inversion table with the back of your head flat on the surface of the table, and extend your arms overhead.
2. Bend your right knee then reach around with your right hand and grab hold of your foot or ankle. (Your left hand remains overhead and your left leg remains extended.)
3. Inhale and press your pelvis into the inversion table as you press your right thigh up and back.
4. Look straight ahead and feel your right shoulder opening and stretching from the force of your foot pressing into your right hand. Feel the low back awaken as you hold for three to five breaths, then release.
5. Rest for three breaths; then repeat on your left side.
3) Inversion Camel Stretch
1. Lie on your inversion table with the back of your head flat on the surface of the table, and extend your arms overhead.
2. Bend your right knee then reach around with your right hand and grab hold of your foot or ankle. (Your left hand remains overhead and your left leg remains extended.)
3. Inhale and press your pelvis into the inversion table as you press your right thigh up and back.
4. Look straight ahead and feel your right shoulder opening and stretching from the force of your foot pressing into your right hand. Feel the low back awaken as you hold for three to five breaths, then release.
5. Rest for three breaths; then repeat on your left side.
3) Inversion Camel Stretch
We hold a lot of the day’s stress in our bellies, and this is a great way to open up the solar plexus and release anxiety. This inversion camel stretch will also stretch the thighs, torso, chest, shoulders and throat, as well as strengthen the legs, pelvis and lower back. It will stimulate circulation, improve posture and spinal flexibility, and energize the body and the mind.
1. Mount your inversion table with your thighs parallel. Bend your knees and stack them over your hips and your shoulders bent forward slightly. Scoop your tailbone down toward the bottom section of the table to lengthen your spine.
2. Now bring your shoulder blades together and slide them down your back. Place your hands near your low back (sacrum) with the fingers pointing up. If this feels uncomfortable, make fists and press the fists into your low back. Bring your elbows close together.
3. Inhale and press your hips and thighs forward as you press hands firmly into your back. Let the head drop back comfortably and breathe deeply.*
4. Hold for three to five breaths, then slowly come back to the start, supporting your back with your hands at all times.
*For more of a challenge, let your hands drop down and reach up and grasp your heels of your feet. Keep pressing forward with your hips and thighs and let the belly open up completely. Breathe deeply and hold for three to five breaths, then come up slowly, placing your hands on your low back and continuing all the way up to starting.
4) Inversion Astro Stretch
1. Mount your inversion table with your thighs parallel. Bend your knees and stack them over your hips and your shoulders bent forward slightly. Scoop your tailbone down toward the bottom section of the table to lengthen your spine.
2. Now bring your shoulder blades together and slide them down your back. Place your hands near your low back (sacrum) with the fingers pointing up. If this feels uncomfortable, make fists and press the fists into your low back. Bring your elbows close together.
3. Inhale and press your hips and thighs forward as you press hands firmly into your back. Let the head drop back comfortably and breathe deeply.*
4. Hold for three to five breaths, then slowly come back to the start, supporting your back with your hands at all times.
*For more of a challenge, let your hands drop down and reach up and grasp your heels of your feet. Keep pressing forward with your hips and thighs and let the belly open up completely. Breathe deeply and hold for three to five breaths, then come up slowly, placing your hands on your low back and continuing all the way up to starting.
4) Inversion Astro Stretch
The Astro Stretch is one of my favorite inversion therapy stretches because it is so nurturing, so simple, plus it really is a very effective back healing stretch. It can help get rid of pain in the head, neck and chest. In addition, it aids in keeping your lower/upper back, hips as well as pelvic floor. That’s not all—this stretch is an awesome stress-reliever. If you’re not feeling too good or in a bad mood, then do not hesitate to perform this stretch. It will do wonders for your central nervous system.
Important Tip: When you do this stretch, it is imperative that you do not let yourself get distracted. Don’t allow thoughts in your head. You just need to focus on your body, particularly the back area.
1. Lie back on your inversion therapy table with your lower back firmly flushed against the surface. Bring your feet together, letting the big toes touch and keep your knees wide apart.
2. Slide your hips back and let them rest on the surface of the inversion table. Extend your arms forward or alongside your body and let the back of your head fully rested on the table.
3. Now simply relax and breathe.
Important Tip: When you do this stretch, it is imperative that you do not let yourself get distracted. Don’t allow thoughts in your head. You just need to focus on your body, particularly the back area.
1. Lie back on your inversion therapy table with your lower back firmly flushed against the surface. Bring your feet together, letting the big toes touch and keep your knees wide apart.
2. Slide your hips back and let them rest on the surface of the inversion table. Extend your arms forward or alongside your body and let the back of your head fully rested on the table.
3. Now simply relax and breathe.