The first time you approach an inversion table may be intimidating. Being on it for the first time can make you feel uncoordinated. But don't give up. Once you learn a few basic things while on the inversion table, you will be able to enjoy inverted workouts or allow you spine to decompress with ease.
Instructions
Use an Invserion Table
1. Consult a doctor before trying any new exercise regimen involving inversion therapy. Specific back injuries and heart problems may prevent you from being able to fully invert.
2. Set your inversion angle. A locking knob should allow you to lock the maximum inversion. Start with a mild inversion and increase as you become more adept with the table. Partial inversion (up to 60 degrees) is often enough traction for most people to gain benefit. Full inversion is 90 degrees.
3. Secure yourself into the table according to manufacturer's instructions. Different inversion tables may vary slightly in do this. Always make sure you are in correctly to prevent injury.
4. Ask a friend to spot you the first few times you use the table. Since it requires movement in a plane of motion you are not used to, it is best to have someone assist you to make sure you are comfortable with moving yourself up and down safely.
5. Hold the handle bars and move yourself slowly into an inverted position. If you are not used to being upside down, you may get dizzy. Pull yourself immediately with the handle bars if you become dizzy. Do short inversions slowly increasing the time frame to help your body adjust to this.
6. Hang to decompress. This stretches the spine and allows muscles to loosen. You may also do an inverted workout routine such as arm exercises or abdominal routines.
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