Inversion Table Exercises
Inversion table exercises have, for the longest time, been associated with reducing back pain, however there are other benefits of these exercises. They are actually gentle forms of stretching and strengthening the core muscles in the body. When the muscles become stronger and also flexible, they are less susceptible to injury and strain and help in reducing back and neck pain. There is another benefit of strengthening the core muscles. It helps in improving posture. Working out using an inversion table can also benefit healthy individuals by boosting their fitness level and preventing stress from building up in the muscles and joints. They are relaxing poses and give the body a break from the traditional upright postures and give a full-body stretch. They are also known as back strengthening exercises.
How To Do Inversion Table Exercises
Before we see how to do the various exercises, we need to understand some basics. When you start off with inversion exercises, do not go straight to full inversions. Your body will take time, before it is able to tolerate full inversions. In the initial 2 weeks, adjust the table at 20 to 30 degrees and stay there for 1 to 2 minutes, once or twice a day. Gradually increase the inversion time. The best way to know, if you are getting used to these exercises, is whether you are able to relax, when you are doing the exercise. After two weeks, you will change the inversion angle to 60 degrees. During this time, you will either choose static inversion, where you will hold yourself at the desired angle and not move from the position. The other is where you will have intermittent rocking motion after every 20 to 30 seconds of inversion. You will rock for 20 to 30 seconds. Later you can go for full inversion. The amount of time you will do the full inversions can range anywhere between 5 to 15 minutes. Actually, the amount of time will depend on the person's ability to tolerate inversion.
1
The first of the exercises are the inverted squats. To do this inverted thigh exercise, do the inversion first, then bend your knees and pull your upper body towards the feet, just as your do the regular squats exercise. Hold in the position for a few seconds, before your lower your upper body and come back to the starting position.
2
The next exercise is back extension. When you do this exercise, you will form an arch or bridge against the back of the inversion table. For the back extension, place your hands behind your head on the bed frame. Then slowly tilt the back of your head and arch your back, till your body forms a crescent shape. Hold the position and slowly come back to the starting position.
3
We will now see, how to do inverted sit ups and crunches. They work in the similar manner as the horizontal sit ups and crunches. Lock the table and do inversion on the table. Then contract the muscles of your stomach and try to bring your chest towards your knees. When you bring your chest towards your knees, hold for a few seconds, before you come back to the starting position. When you lift your torso half way towards the chest, they will be your crunches and when you come all the way up, you will do the sit ups.
Before you start with the inversion table exercises, do not forget to warm up. It is recommended, you do these exercises with your trainer. Do not perform vigorous movements on the inversion table, because it can cause the table to tip over. At the same time, do not forget to consult your physician before you start with these exercises.
