Unlike surgery or mechanical traction and other invasive forms of treatment, the usage of an inversion table is rather gentle and passive way to aim at a certain pain at its source and care for all of the joints that bear weight. This is a progressive form of traction which would allow each and every joint to be properly decompressed by the same weight that actually compresses it while being in an upright position – your body weight. The inversion table is going to provide a lot of health benefits for you such as:
- 1 Are Inversion Tables Safe? – Inversion Table Risks
- 2 How to Use an Inversion Table Properly
Most of the clinical studies determine that when inverted the separation between the vertebrae increase. This process would allow increased absorption of moisture into the tissue of the discs which is rather soft. This, of course, translates to increased nutrient content and proper plumping of the discs for better shock absorption and further flexibility.
Think about it this way – while you are sitting, standing or exercising fluid is being squeezed out of your discs into the adjacent soft tissue. Just like moisture is squeezed out of a sponge, for instance, to put it in a visual perspective. As a result, your discs would lose some of their height and as a result, you can see a slight change in your overall height in the morning and in the evening.
This can be easily prevented with an inverse table due to the facts that we stated in the first paragraph.
Realign the Spine
The fact is that many people do not keep their spine straight while performing different activities. For instance, we tend to slightly bend over forwards while walking, sitting, working or actually everything we do. This would surely cause postural changes, which in some severe cases might even be permanent. You can imagine the problems that this might cause.
Remember that the main purpose of an inversion table is to provide you with numerous health advantages. With this in mind, as witnessed in the Nachemson medical study, when inverted to 60 degrees the pressure in the spine would drop to zero. With the pressure off of the vertebrae and combining it with some gentle stretching, the vertebra has the chance to actually align as it should.
Ease the Stress
When weighing in the inversion table pros and cons, this is one of the things that you should absolutely consider. Keep in mind that stress and tension are primarily the cause of pain and muscle spasms in your back as well as neck and shoulders. They are also highly likely to cause other problems such as headaches.
Back pain is most generally caused by muscles that are either cramped, tense or in spasm. One of the main causes for cramps and spasms is the lack of or the improper blood circulation. At the same time, one of the prime goals for any inversion table is to provide you with good blood circulation through the inversion sessions which you are conduction. This would inevitably lead to a significant release of muscle stress.
There are a lot of benefits that could be mentioned here, but the most important ones and generally the prime designations for almost all of the inversion tables are listed above. With regular and properly executed inversion table exercises you can easily achieve everything that is mentioned in this article.
See You Best Inversion Table for Lower Back Pain >>>>
Are Inversion Tables Safe? – Inversion Table Risks
Now, it is important to mention and note that inversion therapy is normally used to apply pressure to the spine. The users are supposed to lie down on an inversion table which would turn them into an upside down position. There are a lot of benefits, without a doubt, such as improved posture, better blood flow, and circulation, relief from back pain. Anyways, it is also worth mentioning that there are some possible inversion table side effects, so to speak. However, it is also essential to note that these negative impacts are not caused by the table as a product, but rather by the natural impact that being upside down has on the human body.
Eye and ear pressure
The fact that you are going to be standing with your head towards the floor and your feet aimed at the ceiling, you are going to experience elevated pressure in the eyes and years. This is why people that suffer from some eye-related disease such as glaucoma or retinal detachments may experience increased pressure on their eyes. This could exacerbate the condition and it might even cause the person to bleed from his eyes. This is why anyone that has elevated pressure in his eyes should stay away from inversion therapy.
Another side to this problem is related to the ears. The upside down standing position is going to increase the pressure to the inner ear which is likely to cause discomfort or further aggravate health problems that are connected with your ears.
Increased blood pressure
Once again, this is due to the fact that you are standing in an unnatural position. While upside down on the inversion table your heart is inevitably going to slow down and as a result, the blood pressure is going to increase in a matter of few minutes. This is going to cause the heart to move blood through your entire body in a force which is significantly greater than the one that it is normally used to.
For this reason, if you have hypertension or high blood pressure, for instance, an elevation of this sort is going to introduce a risk factor. This might make the inversion therapy rather dangerous for anyone that has a heart condition.
Pulling a muscle
It is not that hard to pull up a muscle while you are hanging upside down from your ankles. The popular belief is that if doing something for three minutes is good for your health than doing it for ten minutes is even better. However, this is absolutely not true. Overdoing it is a problem that should not be taken lightly. This is why specialists determine exact sessions divided in exact time frames that you should be following strictly.
The fact is that traditionally inversion tables are relatively safe. Most of the devices come with increased safety capacities and stable and strong enough construction that is more than capable of preventing any falls. However, as you can see, people with certain developed problems should not use these units. With this being said, though, you also have to keep in mind that those risks are posed not only while using an inversion table. In fact, people with the conditions that we covered above are not supposed to be subjected to any kind of inversion therapy, not only the one including an inversion table.
How to Use an Inversion Table Properly
A curious fact about inversions is that they are normally practiced in yoga because of their ability to reduce stress, elongate the spine and improve the circulation of blood throughout your entire body. With this being said, it is worth mentioning that inversion tables provide the same and even further benefits but they do not require you to balance on your head or on your hands. You are going to be securely strapped on the specifically designated table while you tilt yourself upside down. You are going to be fully able to control the inversion process and you can adjust the exact angle that you desire. Once you have reached the desired position you are going to be able to stretch or to execute certain exercises without any pressure being applied on your spine.
However, it is important to know that the proper usage of inversion table is the most essential thing in the whole process. Failing to do so might cause some serious complications, dislocations, and even permanent postural changes. This is why we have compiled a thorough guide in steps as to how to properly use this device.
Adjust the table height.
Make sure that you have adjusted the table to your height. Your head should be able to rest comfortably on the table and it should not, by all means, hang over the edge of it. Make sure to read the owner’s manual carefully in order to determine how to properly adjust the table because different manufacturers are typically going to use different mechanics.
Choose the inversion degree.
The next thing you want to do is to decide the degree to which you would want to invert. Beginners might want to start slowly by setting up a 90 degrees angle rather than the full 180 degrees. You should start increasing the degree of the inversion process gradually when you start to feel acclimated to the whole process of hanging upside down. Most of the inversion tables are going to come with a safety strap that is going to allow you to choose the inversion degree. You should be able to freely adjust the strap in order to accommodate your own personal preference.
Stand with your back against the table.
The third step includes you standing with your back against the table and placing your feet in the footrests. Make sure to follow the instructions that have been given to you in the owner’s manual in order to securely place your feet. The only thing you have to do is to lean back in order to get the table to start inverting. It is highly advisable that you hold onto the handles if there are included. It is also better to move very slowly rather than dropping yourself on your back rapidly.
Hang upside down and relax.
When you have acquired the desired position you should breathe in deeply. Inhale through your nose and exhale through your mouth while you are actually hanging upside down and simply relax. You can stay inverted for as long as you feel comfortable. It is possible for beginners to feel rather disconcerting at first and you should consider inverting for short time frames of two to three minutes. Gradually build this up to 10 or 20 minutes and as much as you feel right.
Do back stretches.
It is advisable to stretch your back while you are inverted on your table. Make sure to engage your abdominal muscles, the so-called abs, and slide the shoulder blades down to your back. It is also advisable to reach your hands toward the ground behind your head in order to achieve maximum stretching and to elongate your spine. You should hold the stretch for as long as you feel comfortable although it is advisable to try and hold it for at least thirty seconds. In any case do not overdo it and always take your overall condition into proper consideration.
This step is optional. It is a guide to some exercises that are advisable to be performed while using the inversion table. You can strengthen your abs by performing different crunches exercises while you are being inverted. You can place your hands behind the head and the elbows should be pointing towards the sides. Pull the abdominal muscles toward your spine and slide the shoulder blades down your back. Make sure to lift your head, shoulders as well as upper back up off the table. This should make you feel a strong contraction in your abdominal muscles. It is advisable to hold this lift and return to the starting position. You can do a couple of sets each of 10-12 crunches for optimal results.
Return to an upright position.
Once you are done with your inversion session you should pull yourself up using the handles and return to an upright position. In order to avoid the feeling of dizziness, you should rotate the table very slowly. You should wait until you feel perfectly stable before unlocking the foot rests.
Basically, those 7 steps are more than enough to ensure proper and safe usage of your inversion table. However, there is a variety of different exercises that aim and achieve various different results. It is advisable that you target your particular problem areas in order to be able to properly treat them. For instance, if you feel like you are experiencing significant back pain, go ahead and do exercises that would target the reduction of stress off your back muscles and avoid doing exercises that put up additional pressure on your spine. Keep in mind that proper usage is essential and if you fail to do it you might even cause further and more dangerous complication to your overall structure.
I am Abu Zahid. I am a professional blogger and website content writer. I am using several inversion tables from many companies. I would love to share my experience on this blog.