Fun Inversion Table Exercises for Energizing Your Spinal Area
Cross-Legged Inversion Table Roll-Up
You’ll feel like you’ve taken yourself on a ride as you gently rock back and forth on your inversion table. You’ll be working your core center as you utilize abdominal muscles to initiate the rocking and rolling, plus, you’ll be getting a wonderful back massage. If you find that you can’t get the table upright this way, you can roll onto your right side and push yourself up to the upright position. Eventually you’ll get strong enough to do the table roll-up.
1. Lying on your inversion therapy table, hug both knees into your chest and cross your legs at the ankles.
2. Hold on to the big toes and begin to rock and roll back and forth.
3. Take the rocking and rolling into bigger and bigger movements until you can rock the table right up into the upright position.
Simple Cross-Legged Inversion Table Twist
This is an extremely simple move to begin to awaken and revive the spine. It reduces backache, neck pain, and sciatica. This will also help improve posture and digestion.
1. Resting on the surface of the table in a comfortable cross- legged position, pull the fleshy part of your butt away from your resting bones. Basically, the aim here is to feel the connection to the inversion table’s surface
2. Place your hands on your knees and extend the spine as your reach out through the crown of your head.
3. Place your right hand behind the right hip and your left hand on your right knee.
4. On an inhale, activate both arms as you press into the right hand, lifting up and out of the waist. Exhale and press the left hand against the right knee as you twist your torso around, letting your gaze set over the right shoulder.
5. Continue to breathe and twist. Deepen the twist on the inhales and release into the stretch on the exhales. Hold for five breaths, then return to center and repeat to the other side.
Inverted Spinal Twist with Bent Legs
1. Resting on the surface of the table in a comfortable cross- legged position, pull the fleshy part of your butt away from your resting bones. Basically, the aim here is to feel the connection to the inversion table’s surface
2. Place your hands on your knees and extend the spine as your reach out through the crown of your head.
3. Place your right hand behind the right hip and your left hand on your right knee.
4. On an inhale, activate both arms as you press into the right hand, lifting up and out of the waist. Exhale and press the left hand against the right knee as you twist your torso around, letting your gaze set over the right shoulder.
5. Continue to breathe and twist. Deepen the twist on the inhales and release into the stretch on the exhales. Hold for five breaths, then return to center and repeat to the other side.
Inverted Spinal Twist with Bent Legs
Inverted twists will not only increase your energy level, but will also tone the internal organs, improving digestive and lymphatic systems. It will also alleviate sciatica and relieve backache, especially in the lumbar spine.
1. Lie back on your inversion table with your legs extended straight out in front.
2. Move the fleshy part of your butt away from your resting bones and feel the connection to the surface of the table.
3. Bend your right leg and place your foot flat on the inversion table’s foot platform. Wrap your arms around your bent leg, using it as leverage to straighten your spine.
4. Find yourself reaching out through the crown of your head, with one long line of energy extending from your sitting bones, rising rapidly via your spinal column and exiting through the crown.
5. Pick up your right foot and place it on the foot platform to the outside of the left knee.
6. Place your right hand on the back of the inversion therapy table behind your right hip. Extend your left arm straight up, reaching out through each fingertip.
7. Inhale and extend your fingers further, lifting your ribs up out of the waistline.
8. Exhale and twist halfway to the right. Bring your left arm down and place it against the outside of your right thigh.
9. Activate both arms, and on another exhalation, press into your right hand as you press against your right leg and you twist all the way around, letting your gaze look beyond your right shoulder.
10. Don’t stop twisting! Continue taking the exercise deeper with each breath, lifting on the inhales and twisting on the exhales. Even if it’s just a millimeter at a time, feel yourself squeezing your torso like a sponge. Wring out all the toxins.
11. Hold for three to five breaths, then slowly come back to center. Extend both legs and shake them out before repeating to the other side.
Rock and Roll Inverted Position to Floor
1. Lie back on your inversion table with your legs extended straight out in front.
2. Move the fleshy part of your butt away from your resting bones and feel the connection to the surface of the table.
3. Bend your right leg and place your foot flat on the inversion table’s foot platform. Wrap your arms around your bent leg, using it as leverage to straighten your spine.
4. Find yourself reaching out through the crown of your head, with one long line of energy extending from your sitting bones, rising rapidly via your spinal column and exiting through the crown.
5. Pick up your right foot and place it on the foot platform to the outside of the left knee.
6. Place your right hand on the back of the inversion therapy table behind your right hip. Extend your left arm straight up, reaching out through each fingertip.
7. Inhale and extend your fingers further, lifting your ribs up out of the waistline.
8. Exhale and twist halfway to the right. Bring your left arm down and place it against the outside of your right thigh.
9. Activate both arms, and on another exhalation, press into your right hand as you press against your right leg and you twist all the way around, letting your gaze look beyond your right shoulder.
10. Don’t stop twisting! Continue taking the exercise deeper with each breath, lifting on the inhales and twisting on the exhales. Even if it’s just a millimeter at a time, feel yourself squeezing your torso like a sponge. Wring out all the toxins.
11. Hold for three to five breaths, then slowly come back to center. Extend both legs and shake them out before repeating to the other side.
Rock and Roll Inverted Position to Floor
This move is a really fun way to get to the floor from your inversion table!
1. From your minimum angle of inversion, hug both knees into your chest and wrap your arms around them.
2. Begin to bounce your feet off the inversion table’s foot platform, letting each bounce roll you back and then forth. Let the bounce get bigger and the rocks will get bigger until the inversion table is rocking and rolling vigorously.
3. Rock and roll for as long as you desire, rotate the table upright, then come to rest on the floor with your knees hugged in to your chest.
4. Turn your knees clockwise and then counterclockwise for a low back massage.
1. From your minimum angle of inversion, hug both knees into your chest and wrap your arms around them.
2. Begin to bounce your feet off the inversion table’s foot platform, letting each bounce roll you back and then forth. Let the bounce get bigger and the rocks will get bigger until the inversion table is rocking and rolling vigorously.
3. Rock and roll for as long as you desire, rotate the table upright, then come to rest on the floor with your knees hugged in to your chest.
4. Turn your knees clockwise and then counterclockwise for a low back massage.