7 Most Relaxing Inversion Therapy Table Stretches
1) Inverted Twist with Feet Flat on Platform
This inversion therapy exercise is one heck of a tension reliever! It feels really good any time of day.
1. Lie on your inversion table, invert, and then bend both knees. Make sure you keep your feet together and firmly planted on the table’s foot platform. Extend your arms out from your shoulders and let them rest on the sides of the table, palms up.
2. Lengthen your torso along the surface of the table and try reaching the tailbone in one direction. At this point, you want to slightly tilt your chin toward your chest, while continuing to lengthen your torso in an outward position via the crown of your head.
3. Exhale and while doing so, lower both legs over to the right, and allow your shoulders on the sides of the inversion table. Hold for three to five breaths, then come back to center and repeat to the other side.
4. Keep on sort of “windshield wipe” the legs from right to left, moving as quickly or as slowly as feels good to you. Enjoy the movement and your breath moving through the muscles.
2) Transition Inverted Fetal Position
1. Turn slightly onto your right side and let your head rest on the inversion table’s head cushion, hands in prayer position, with your knees tucked up and into your chest.
2. Rest here for a moment, and savor the nurturing feeling.
3. Roll over onto your right and go straight into Nurturing Inverted Stretch presented below.
3) Nurturing Inverted Stretch
This inversion therapy exercise is one heck of a tension reliever! It feels really good any time of day.
1. Lie on your inversion table, invert, and then bend both knees. Make sure you keep your feet together and firmly planted on the table’s foot platform. Extend your arms out from your shoulders and let them rest on the sides of the table, palms up.
2. Lengthen your torso along the surface of the table and try reaching the tailbone in one direction. At this point, you want to slightly tilt your chin toward your chest, while continuing to lengthen your torso in an outward position via the crown of your head.
3. Exhale and while doing so, lower both legs over to the right, and allow your shoulders on the sides of the inversion table. Hold for three to five breaths, then come back to center and repeat to the other side.
4. Keep on sort of “windshield wipe” the legs from right to left, moving as quickly or as slowly as feels good to you. Enjoy the movement and your breath moving through the muscles.
2) Transition Inverted Fetal Position
1. Turn slightly onto your right side and let your head rest on the inversion table’s head cushion, hands in prayer position, with your knees tucked up and into your chest.
2. Rest here for a moment, and savor the nurturing feeling.
3. Roll over onto your right and go straight into Nurturing Inverted Stretch presented below.
3) Nurturing Inverted Stretch
This is such a nurturing, soothing stretch. It alleviates head, neck, and chest pain; opens the pelvic floor as well as the upper and lower back and hips; and reduces stress. Use it anytime you need a break from the chaos. Breathe into all the muscles and joints and surrender to the stretch.
Don’t allow distractions or thoughts in. This is your chance to assess the body. The nurturing inverted stretch is a healing inversion movement, so it will calm the central nervous system and help rest the brain.
1. From Inverted Fetal Position described above, extend your arms and fingertips along the inversion table’s raised grips.
2. Slowly walk your fingertips forward until your butt slightly lifts up off the table and you can almost pull yourself into upright position.
3. Bring your big toes together and keep your knees wide apart.
4. Slide your hips back and let them rest on your heels, then extend your arms forward and let the back of your head to rest on the table’s head cushion.
5. Relax and breathe.
4) Inverted Backbends
Don’t allow distractions or thoughts in. This is your chance to assess the body. The nurturing inverted stretch is a healing inversion movement, so it will calm the central nervous system and help rest the brain.
1. From Inverted Fetal Position described above, extend your arms and fingertips along the inversion table’s raised grips.
2. Slowly walk your fingertips forward until your butt slightly lifts up off the table and you can almost pull yourself into upright position.
3. Bring your big toes together and keep your knees wide apart.
4. Slide your hips back and let them rest on your heels, then extend your arms forward and let the back of your head to rest on the table’s head cushion.
5. Relax and breathe.
4) Inverted Backbends
Backbends stimulate the adrenal gland, creating an abundance of energy throughout the body. They are completely rejuvenating and will awaken the upper back, chest, shoulders, and groin as they increase flexibility. They also present a wonderful opportunity to release stress, and can do wonders for your posture.
The muscles of the back and spine are strengthened and digestion and circulation are improved. Always remember to keep your breath flowing during backbends, and never practice this inversion therapy movement right before sleep, as they will energize your body. Cool down and balance the body with forward folds.
5) Nurturing Inverted Stretch to Inverted Backbends
Use the Nurturing Inverted Stretch anytime you need a break from it all or as a resting stretch. In this sequence, feel free to go back to Nurturing Inverted Stretch between each backbend. This will help to release any tension from the backbends and will also bring balance to your spine. Breathe into all the muscles and joints and surrender to both stretches. Don’t allow distractions or thoughts. This is a gentle movement to ease any low back aches.
1. Lie back on your table, invert and then bring your feet together, letting the big toes touch, and keep your knees wide apart.
2. Slide your hips back and rest them on your heels, then extend your arms forward and let the back of your head rest on the inversion therapy table’s head cushion.
3. Relax and breathe.
4. Look forward and slide body into prone relaxation.
5. Release the weight of your body into table’s surface. You can rest your forehand on top of stacked hands or turn to one cheek with your arms resting at your sides. Hold for ten to fifteen breaths.
6) Inverted Sphinx Stretch
A gentle version of the full Cobra Inverted Stretch, practicing the Inverted Sphinx will strengthen your lower back and help you sit up taller.
1. Once again, lying on the inversion table with your back flat, slide your hands underneath your shoulders. Keep your legs open to hips width apart, with the tops of your feet resting on the foot platform.
2. On an inhale, press into your hands and slowly raise your forehead, nose, chin, and chest.
3. Make sure your elbows are under your shoulders. Spread your fingers wide. Breathe and hold the stretch for three to five breaths.
7) Half Cobra Inverted Stretch
The muscles of the back and spine are strengthened and digestion and circulation are improved. Always remember to keep your breath flowing during backbends, and never practice this inversion therapy movement right before sleep, as they will energize your body. Cool down and balance the body with forward folds.
5) Nurturing Inverted Stretch to Inverted Backbends
Use the Nurturing Inverted Stretch anytime you need a break from it all or as a resting stretch. In this sequence, feel free to go back to Nurturing Inverted Stretch between each backbend. This will help to release any tension from the backbends and will also bring balance to your spine. Breathe into all the muscles and joints and surrender to both stretches. Don’t allow distractions or thoughts. This is a gentle movement to ease any low back aches.
1. Lie back on your table, invert and then bring your feet together, letting the big toes touch, and keep your knees wide apart.
2. Slide your hips back and rest them on your heels, then extend your arms forward and let the back of your head rest on the inversion therapy table’s head cushion.
3. Relax and breathe.
4. Look forward and slide body into prone relaxation.
5. Release the weight of your body into table’s surface. You can rest your forehand on top of stacked hands or turn to one cheek with your arms resting at your sides. Hold for ten to fifteen breaths.
6) Inverted Sphinx Stretch
A gentle version of the full Cobra Inverted Stretch, practicing the Inverted Sphinx will strengthen your lower back and help you sit up taller.
1. Once again, lying on the inversion table with your back flat, slide your hands underneath your shoulders. Keep your legs open to hips width apart, with the tops of your feet resting on the foot platform.
2. On an inhale, press into your hands and slowly raise your forehead, nose, chin, and chest.
3. Make sure your elbows are under your shoulders. Spread your fingers wide. Breathe and hold the stretch for three to five breaths.
7) Half Cobra Inverted Stretch
If you’re not ready or strong enough to try the full Cobra Inverted Stretch, begin more gently in this modified version. You will reap all the same benefits—strong back, hips, and legs; improved posture; and energized mind and reduced tension—without the added stress.
1. Lie on the table and bring your forehead forward. Bend your elbows and place your hands underneath your shoulders.
2. Keep the shoulder blades together and moving down toward your butt. Elbows should remain close to your sides and pointing up. Legs are hips width apart, with the tops of your feet firmly pressing the foot platform.
3. Inhale and press the pelvis and legs down as you raise your head and lift gently through the heart center.
4. Look forward and feel the muscles of your back engaging. Keep the breath slow and even. Hold for three to five breaths, then release.
Spine Relaxation Sequence
These 7 stretches when done in sequence, gets you moving a little bit and you’ll probably feel the difference in your back even after doing it just one time. I recommend doing it a few times in a row so that your heart rate goes up a little. This is a great way to get ten minutes of exercise into your day without having to head to the gym or for a walk around the block. Plus, of course, your back will feel great afterwards!
1. Lie on the table and bring your forehead forward. Bend your elbows and place your hands underneath your shoulders.
2. Keep the shoulder blades together and moving down toward your butt. Elbows should remain close to your sides and pointing up. Legs are hips width apart, with the tops of your feet firmly pressing the foot platform.
3. Inhale and press the pelvis and legs down as you raise your head and lift gently through the heart center.
4. Look forward and feel the muscles of your back engaging. Keep the breath slow and even. Hold for three to five breaths, then release.
Spine Relaxation Sequence
These 7 stretches when done in sequence, gets you moving a little bit and you’ll probably feel the difference in your back even after doing it just one time. I recommend doing it a few times in a row so that your heart rate goes up a little. This is a great way to get ten minutes of exercise into your day without having to head to the gym or for a walk around the block. Plus, of course, your back will feel great afterwards!