Exercises for Inversion Tables

Inversion table exercises may help relieve back pain.

Inversion table exercises may help relieve back pain.

If you like being upside down, then you’ll love an inversion table. Inversion tables are table-like cots on a swivel that lowers your head below your feet, which is quite useful for back therapy to help alleviate back pain caused by compression of your spine or tight muscles. You can also use an inversion table to strengthen your core with exercise. However, do not use an inversion table until you get the all-clear from your doctor and consult with a fitness expert.

Abdominal Training

Perform ab crunches and sit-ups on an inversion table to really work your core muscles. You will feel the burn when you do crunches starting with your head lower than your feet. Situps and crunches on an inversion table place less stress on your back than traditional situps and crunches performed on a mat, because you engage your core muscles to lift your body instead of your back. Don't attempt to do crunches and situps on an inversion table without expert fitness instruction.

Stretching

Inversion tables are frequently used to stretch the muscles of the abdomen and back to relieve minor back pain. Stretch your muscles by lying down with your back on the table. To invert your body, raise your arms above your head to shift your weight and then drop your head below your feet. According to MayoClinic.com, inversion therapy stretches your spine to help relieve pressure on your spinal disks. However, you should check with your doctor first before using an inversion table.

Benefits

Inversion therapy is beneficial because it helps your body stretch and work muscles that are usually ignored, such as your deep core muscles. According to the Sports Injury Clinic and manufacturers of inversion tables, you will get your lymphatic fluids flowing through your body by using an inversion table. Lymphatic fluid removes waste products from your tissues. Oscillating up and down on an inversion table can help improve lymphatic circulation. Canadian Chiropractor asserts that spinal conditions, including scoliosis, bulging discs, sciatica and spondylolisthesis may be improved by using an inversion table. Performing exercises on an inversion table will not only help to improve your flexibility and strengthen your ligaments, but will also elongate your body and improve your posture.

Safety

Do not use an inversion table if you have high blood pressure, heart disease or glaucoma because it can raise your blood pressure and increase the pressure inside your eye. Always seek medical advice before using an inversion table, and avoid using an inversion table if you suffer from spinal injury, swollen joints, osteoporosis, hernia, retinal detachment or if you are pregnant. Also, you should not use an inversion table if you have suffered a stroke or have any circulatory disorders.

 

About the Author

Robin Reichert is a certified nutrition consultant, certified personal trainer and professional writer. She has been studying health and fitness issues for more than 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health from Clayton College.

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