How to Use an Inversion Bench: 11 Steps

Table of contents:

How to Use an Inversion Bench: 11 Steps
How to Use an Inversion Bench: 11 Steps
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The inversion bench is used to treat back pain along with other treatments that require a doctor's prescription. Therapy with this tool leads to a type of traction that uses the body weight of the subject upside down to reduce the compression of the intervertebral discs. By staying in suspension in a completely opposite position to that in which one is forced to stand when standing or sitting, it is possible to relieve stress on the nerves and discs of the spine, promote circulation and stretch the muscles. The exercises with the inversion bench must follow a process and a gradual, daily increase. This article will teach you how to use it.

Steps

Use an Inversion Table Step 1
Use an Inversion Table Step 1

Step 1. Place the inversion bench in a fairly spacious area of the house

Use an Inversion Table Step 2
Use an Inversion Table Step 2

Step 2. Adjust the tool according to your height

Most inversion benches are equipped with a graduated bar that can be adjusted using a knob. Make sure you tighten it carefully after adjusting it.

Use an Inversion Table Step 3
Use an Inversion Table Step 3

Step 3. Make sure to attach the safety strap so the bench does not tip over completely

This way the moving part will move according to your adjustments.

Use an Inversion Table Step 4
Use an Inversion Table Step 4

Step 4. Start with a 10 degree incline

Most people prefer a partial reversal over a full one during wearing sessions.

Use an Inversion Table Step 5
Use an Inversion Table Step 5

Step 5. Lie on the bench so that your back is snug against the seat

Use an Inversion Table Step 6
Use an Inversion Table Step 6

Step 6. Secure the feet with the strap or slide them into the foot strap mechanism

There are several ways to keep your feet in place, but each should adhere to your feet and ankles securely and comfortably.

Use an Inversion Table Step 7
Use an Inversion Table Step 7

Step 7. Raise your hands to your head

You should move backwards to reach the incline of your choice. Keep your arms above your head during the inversion.

Use an Inversion Table Step 8
Use an Inversion Table Step 8

Step 8. Stay in this position for a few minutes

The first time you may not be able to hold the inverted position for a long time.

Use an Inversion Table Step 9
Use an Inversion Table Step 9

Step 9. Repeat the exercise 2 or 3 times a day if you suffer from severe back pain

Each time, this movement will allow you to stretch your muscles and take the pressure off your spine.

Use an Inversion Table Step 10
Use an Inversion Table Step 10

Step 10. Try increasing the incline to 20-30 degrees

Hold the position for 15 to 25 minutes, or until it becomes uncomfortable, otherwise the muscles will start to contract and the workout will no longer be effective.

Use an Inversion Table Step 11
Use an Inversion Table Step 11

Step 11. Find the most comfortable position with an incline between 20 and 60 degrees

Continue therapy 2 or 3 times a day.

Advice

  • Wear comfortable clothes and lace-up shoes when using the inversion bench.
  • Always consult your doctor before starting this type of therapy.
  • Some people prefer to undergo intermittent, rhythmic traction to stretch their muscles and increase circulation. It involves swinging slightly while overturning. Consult your doctor before attempting this movement if you have severe back pain.

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