Prepping Yourself for Inversion Therapy
Getting on an inversion therapy table for the first time can be awkward or even intimidating - especially if you have never performed exercises that get you in an upside-down position before. So, it’s completely understandable that for many people just starting out, buying an affordable, basic inversion table with minimal features is the most appealing option. I agree it makes very good sense (especially if it gets you to stick with your inversion therapy program), but in the future, do plan on purchasing a model with additional features which allows you to perform a wider range of inversion table exercises.
Be sure to check out online video tutorials of inversion table workouts as they are useful for correcting any misalignment and can provide answer to any questions you may have about specific movements or problem areas. For your initial at-home practice, of course you’ll definitely need a basic inversion therapy table such as the Ironman LX300, but if you have a bigger budget at hand, it will be helpful to have a superior model like the Teeter Hang Ups EP 560, Ironman IFT 4000, or Kettler Apollo Inversion Trainer Table.
An Inversion Space of Your Own
Before you do anything, find a room or a space in a room that can be rearranged easily for your practice. Perhaps there’s a particular window where streams of morning sunlight or evening moonlight shine through. If you live in a city, windows may mean a lot of noise, so you might want to set aside an area that’s tucked away and closed off. Whatever you decide, make sure you won’t be disturbed and that you feel totally comfortable.
Set the tone of your inversion therapy space by surrounding yourself with lovely things - maybe a bunch of flowers or one or two of your favorite objects, or even a handful of scented candles, perhaps? For example, I prefer practicing my inversion therapy sessions in the evening, and I happen to love beaches as well as candlelight. So I always prepare an arrangement of seashells, whatever flowers are in season, and several scented candles. I also like to include soft and soothing background music. You can pick popular artists or try some of the wonderful nature or even meditation music that’s available out there. Most bookstores, music shops and of course paid music download websites, have a large selection for you to choose from.
Next, set aside a convenient time - if possible, the same time each day - to practice your inversion therapy routines. Keeping to a regular schedule will help you to make a conscious commitment to your practice, even if it’s only for five minutes. Most inversion therapy experts and aficionados agree that it’s always better to do a little bit every day than to do a couple of hours every now and then.
With time and consistent practice, you’ll notice that your body, especially your back will begin to respond well to inversion table therapy. And by taking the time to become familiar with the exercises and the flow of your breath, pain in the back will ease away, tight spots will melt away, stored stress will be released and any new tension will dissipate easily. It’s like your entire body will begin to heal!
Wearing the Proper Clothing
Very often, loose, comfortable clothing is recommended for practice, and that definitely is a decent choice. However, I strongly suggest you wear clothing that fits close to the body. In my experience, pants and T-shirts that fit too loosely can get tangled rather easily, and you can’t check on your alignment if you can’t see where the cloth ends and your body begins! Of course, since some of the quick routines shared on this website can be performed before bedtime, pajamas are a fine option and will probably be the most comfortable way to practice.
Introduction to Inversion Therapy Routines
All of the inversion table exercises in the routines that follow will help to stretch and strengthen your muscles and loosen tight joints. With regular practice you’ll become stronger and more flexible, and you’ll begin to release tension from stress-prone back and neck areas. Remember that for years our backs have had to sometimes carry the weight of the world, and it will take a bit of time to lighten the load and undo the knots. Give yourself the time, and you will be amazed at the long-lasting results: a limber, pain-free body.
Begin slowly and go into an inversion angle only as far as it feels comfortable for you. Keep your attention, focus on the breath, and don’t let distractions into your mind. Every day of practice will take you farther into more challenging angles, so be gentle and kind to your body. Because weak stomach muscles can sometimes cause back pain, exercises described on this page focus strengthening the abdominal muscles. Try to do these gentle inversion table crunches daily or at every other day minimum, in order to build up the abs and create a solid support system for the back.
You can choose to do one or two routines a day - perhaps one in the morning and one at night - or you can do a different routine every day. As you become stronger, you can incorporate routines on this page to create a more vigorous practice. If you begin to feel really strong, you can create a longer practice by doing four or five of the routines in a row, since they are designed to flow into each other or to stand alone.
Make the practice yours - you have choices. As you become more familiar with the exercises, get creative and mix and match movements or routines. Inversion therapy should be fun and relaxing and invigorating. Explore your body, connect with your mind, and learn to love your wonderful self!