Inversion Table

7 Steps about How to Use an Inversion Table

Inversion tables can be a tricky piece of machinery to work with. Here are a few pointers for those of you who are using one for the first time.

Step 1: ALWAYS read the user manual and make sure that the table is put together correctly.

Step 2:  Choose the correct place in your home for using the table. Inversion tables require a lot of space to be able to invert. Make sure your spot has plenty of room to invert safely. Also, some tables come with rubber stoppers on the bottom; these tables are safe for use on a hard surface, such as tile or wood. Other tables will need carpeted floor to stay in place without slipping.

Step 3: ALWAYS adjust the table for your height. This should only need to be done the first time, unless you have someone else using the table regularly.

Step 4: Check that the safety straps are properly connected.

Step 5: For all first time users, make sure the strap is set to the smallest invert. Once you get used to inverting, then you can try a larger invert.

Step 6: Step into the table and adjust the ankle straps.

Step 7: Lift your arms over your head and let gravity invert you.

9 Benefits of Using an Inversion Table

Inversion tables can be very beneficial to your overall health. Here are nine benefits to help you see why an inversion table can be a good investment:

Rehydrates discs in your back: Many movements can dehydrate the vertebrae in your back. When you’re inverted, it gives your discs a chance to absorb moisture, which helps for shock absorption.

Reduces nerve pressure: As you invert and crate more room for your discs, this also gives your nerves a chance to communicate more effectively and it gives you less of a chance of having a painfully pinched nerve.

Realigns the spine: Everyday gravity can contribute to the misalignment of your spine. Inverting gives your discs a chance to move back into their rightful place and can help to decrease pain.

Relaxes the muscles: When you invert, your muscles stretch, which can help them to be more relaxed.

Eases stress: A more relaxed body can lead to less mental stress for you and can help you to relax a lot easier.

Improves joint health: Decompression helps to lubricate your joints and also helps to strengthen them.

Increased flexibility: When you take the pressure off your discs and muscles, you have more room to be able to move, which increases your flexibility.

Improves fitness and builds core strength: When some people invert, they also do squats or crunches, which helps you to be fit. Inverted exercise also helps to keep the pressure off other joints while doing the exercise.

Improves circulation: you veins have a chance to relax and rebuild themselves as you invert, which also helps blood to circulate through your veins better.

Common Back Problems

Did you know that sitting for an extended period of time can cause back pain? Computer use and even smart phone use can contribute to back pain. To avoid that, make sure to take plenty of brakes. You can also adjust your computer chair so that you’re eye level to the computer and that your arms and legs are bent at 90 degree angles.Many sleepers who sleep on their stomachs know that it can cause your back to hurt as well. This is because your spine is back and not in a neutral angle. Try putting a small pillow under your hips as you sleep and make sure that your top pillow makes it so that your spine and your head are in line.Of course, smoking helps back pain as well. Nicotine restricts blood flow to your spine, which causes them to age and break down more quickly. And again, the recommendation here is to quit smoking as soon as possible.We all know that stress causes pain. It can also cause back pain. It is rumored that depression can cause cortisol to be released, which tenses up the shoulders and spine. Experts say that anti-depressants can help. They also recommend doing something to increase your mood, such as meditation and exercise.

Inversion Therapy- Tables or Chairs

There are three options available for inversion therapy; Chairs, Tables and Gravity Boots. Gravity Boots are meant for only advanced athletes, because they can only invert at a 90 degree angle.As with all therapy devices, you should consult your doctor before beginning this therapy. People with spinal injuries, glaucoma, hypertension, carotid artery syndrome or a history or strokes, should talk with their doctor at length about all of your options before starting inversion therapy.Always begin small and work your way up to longer and larger inverts. Many people recommend starting at a 20 to 30 degree invert for two minutes each day, then gradually increasing from there.

Inversion Tables

Inversion tables are cot-like machines with boots or ankle straps on the bottom. You begin at a standing position, then, after being strapped in properly, you slowly lean back and let gravity bring you to your desired invert. Inversion tables are meant to take the pressure off all of your joints simultaneously. Checkout these reviews of inversion table to select the best inversion table.

Inversion Chairs

Inversion chairs are meant for people who can’t use inversion tables or have to build their way up to it. You begin in a sitting position with your knees strapped in. The only benefit for these is that it takes the pressure off of your vertebrae only.


So, as it seems, there is a step program to the inversion therapies out there. Begin with an inversion chair, work up to an inversion table, then, if you are advanced enough, move on to gravity boots.

Inversion Table Exercises

Before beginning any exercises on your inversion table, PLEASE remember to be safe! Your inversion table needs to be on a solid surface and you need to know that your table will not slip or slide while you are doing these exercises.If you are new to inverting, DO NOT try any exercises. You need to acclimate yourself to inverting before you can begin any type of exercise. Start out at a small invert (maybe 15-20 degrees) for a few days, then over the course of a few weeks, SLOWLY invert yourself to higher angles and longer inversion times.


Begin with your most comfortable inversion angle, then place your arms crossed over your chest. Now try to life your upper body using only your abdominal muscles. Try to do this 10 times with 3 repetitions.

Sit Ups

Similar to crunches, sit ups are done with your arms outstretched like you’re trying to touch your toes. This adds the upper abdominal muscles in to your workout.

Increased Decompression

CAUTION: If you are not fully inverted, you will need someone’s help for this exercise.

If you are fully inverted, try to grab the legs of the table to pull yourself down some more. If you aren’t fully inverted, ask your friend to gently pull you down.Again, when using an inversion table, you MUST remain safe! Do not overdo it!