5 Inversion Therapy Stretches for Aligning the Spine That You Must Try Today!
One of the most important things you can do to avoid back problems and pain is to maintain correct posture and spinal alignment. The inversion therapy table stretches below will help to stretch and open up constricted areas and allow your breath to soothe and warm muscles, enabling them to release.
1) Reclined Inverted with Breath
This stretching movement is pretty simple to perform but requires your complete attention. It’s imperative that you disallow distractions from muddling your focus.
1. Lying on your inversion table, gently squeeze shoulder blades together and draw them downward toward your butt, keeping your arms at your sides. Scoop your tailbone forward and try to rest your low back on the surface of the inversion table. Keep legs together, with feet flexed or pointed.
2. Breathe and observe. Notice if there is any soreness or tension in your back. Sometimes we sleep “wrong” and unintentionally strain muscles, so use your breath to awaken and let go of any tension.
2) Alternate Inverted Knee Hugs
This will release the low back. Take care to keep moving with your breath, always hugging on an exhalation.
1. Bend both knees and bring your feet flat on the foot platform of your inversion table. Make sure your back is resting comfortably on the table’s surface, with a neutral spine— not too much of an arch and not too flat.
2. Bring your right knee in toward your chest and hold on to the front of your knee. Hold for two to three breaths, and use the warmth of your breath to help open up tight spots.
3. Release on an inhale, then exhale and pull the left knee in. Continue to alternate for several rounds or until you begin to feel warmth and a gentle release in the low back.
3) Inverted Spinal Twist
1. Lying on your inversion table, gently squeeze shoulder blades together and draw them downward toward your butt, keeping your arms at your sides. Scoop your tailbone forward and try to rest your low back on the surface of the inversion table. Keep legs together, with feet flexed or pointed.
2. Breathe and observe. Notice if there is any soreness or tension in your back. Sometimes we sleep “wrong” and unintentionally strain muscles, so use your breath to awaken and let go of any tension.
2) Alternate Inverted Knee Hugs
This will release the low back. Take care to keep moving with your breath, always hugging on an exhalation.
1. Bend both knees and bring your feet flat on the foot platform of your inversion table. Make sure your back is resting comfortably on the table’s surface, with a neutral spine— not too much of an arch and not too flat.
2. Bring your right knee in toward your chest and hold on to the front of your knee. Hold for two to three breaths, and use the warmth of your breath to help open up tight spots.
3. Release on an inhale, then exhale and pull the left knee in. Continue to alternate for several rounds or until you begin to feel warmth and a gentle release in the low back.
3) Inverted Spinal Twist
This should feel so good! It stretches the spine and shoulders; strengthens the low back; improves digestion; massages the internal organs; and relieves lower backaches, neck pain, and sciatica.
1. Hug the right leg into the chest with your hands holding onto the front of your knee.
2. Extend your left leg along the surface of your inversion therapy table. Make sure you keep your head and neck aligned, and rest your spine in a neutral position.
3. Place the sole of your right foot gently onto the knee of the left leg.
4. Extend your right arm straight out from your shoulder with your palm flat to the inversion table’s grip handle, and place your left hand to the outside of your right knee.
5. On an exhalation, press your right knee over to the left and let your head roll right, setting your gaze over your extended arm.
6. Keep on breathing deeply and take the stretch as deeply as feels comfortable to you, always pressing further into the stretch as you exhale.
7. Return to center and switch legs, repeating the sequence on the other side.
4) Inversion Table Baby Stretch
Remember when you were little—before you had all the aches and pains—and you could have fun simply rolling around the living room carpet? I’m here to tell you that you can feel that joy again! Don’t be surprised if you end up giggling, but keep in mind that you’re also giving your kidneys a wonderful massage! This inversion therapy stretch really stretches your hamstrings, and it also releases the hips and easing back tension. Go ahead and enjoy.
1. Lying on your inversion table, bring your knees in to your chest and place each hand on the front of each knee.
2. Open your knees all the way out to the sides, then, keeping your knees bent, let the soles of your feet face the ceiling.
3. Reach through your legs and hold on to your feet—one foot in each hand. If you prefer, you can wrap the first two fingers of each hand around the big toes.
4. Gently begin to roll from side to side. Push down on the feet, pressing knees toward the armpits, stretching the legs.
5. Continue rolling and stretching, letting yourself have fun as you nurture your body.
5) Inverted Supine Cat
1. Hug the right leg into the chest with your hands holding onto the front of your knee.
2. Extend your left leg along the surface of your inversion therapy table. Make sure you keep your head and neck aligned, and rest your spine in a neutral position.
3. Place the sole of your right foot gently onto the knee of the left leg.
4. Extend your right arm straight out from your shoulder with your palm flat to the inversion table’s grip handle, and place your left hand to the outside of your right knee.
5. On an exhalation, press your right knee over to the left and let your head roll right, setting your gaze over your extended arm.
6. Keep on breathing deeply and take the stretch as deeply as feels comfortable to you, always pressing further into the stretch as you exhale.
7. Return to center and switch legs, repeating the sequence on the other side.
4) Inversion Table Baby Stretch
Remember when you were little—before you had all the aches and pains—and you could have fun simply rolling around the living room carpet? I’m here to tell you that you can feel that joy again! Don’t be surprised if you end up giggling, but keep in mind that you’re also giving your kidneys a wonderful massage! This inversion therapy stretch really stretches your hamstrings, and it also releases the hips and easing back tension. Go ahead and enjoy.
1. Lying on your inversion table, bring your knees in to your chest and place each hand on the front of each knee.
2. Open your knees all the way out to the sides, then, keeping your knees bent, let the soles of your feet face the ceiling.
3. Reach through your legs and hold on to your feet—one foot in each hand. If you prefer, you can wrap the first two fingers of each hand around the big toes.
4. Gently begin to roll from side to side. Push down on the feet, pressing knees toward the armpits, stretching the legs.
5. Continue rolling and stretching, letting yourself have fun as you nurture your body.
5) Inverted Supine Cat
This inverted supine cat stretch is more often performed from a maximum angle of inversion, but this is a little easier on the back, making it a perfect stretch to be done in the morning. This is a very subtle movement, so you’ll need to remain extremely focused. It will stimulate and awaken the low back area, and it feels great.
1. Lie on your inversion table with the angle set to your maximum inversion, then bring your arms down alongside your body, or if you prefer, keep them overhead.
2. On an inhalation, begin to gently press your tailbone into the table’s surface as you gently arch the back.
3. As you exhale, draw the navel in and roll down through the low back as you scoop the pelvis.
4. Continue for as many repetitions as feel good to you.
The Inversion Stretch Combo Sequence
Move from stretch to stretch slowly and with your breath. If you find yourself feeling tense or beginning to worry about your day, relax into whatever stretch you are in and take a few breaths before moving on to the next one.
1. Lie on your inversion table with the angle set to your maximum inversion, then bring your arms down alongside your body, or if you prefer, keep them overhead.
2. On an inhalation, begin to gently press your tailbone into the table’s surface as you gently arch the back.
3. As you exhale, draw the navel in and roll down through the low back as you scoop the pelvis.
4. Continue for as many repetitions as feel good to you.
The Inversion Stretch Combo Sequence
Move from stretch to stretch slowly and with your breath. If you find yourself feeling tense or beginning to worry about your day, relax into whatever stretch you are in and take a few breaths before moving on to the next one.