5 Best Inversion Exercises That Can Change Your Life

5 Best Inversion Exercises That Can Change Your Life
5 Best Inversion Exercises That Can Change Your Life

Tired of going to the gym and not seeing results? Then it’s time to make a change in your gym exercising routine towards the most effective exercises known to man. It’s time to take up inversion exercises.

Inversion therapy has been around for a while and using inversion therapy tables is great for reducing sciatic nerve pain (sciatica), helps relieve back pain, and improves blood pressure. Nowadays more people are using inversion exercises to gain the kind of strength that matters at the end of the day.

Give yourself the power to do things you’ve never thought you could before, moving or carrying heavier loads longer and farther than before. You can do anything with the strength you have, you just need to achieve it first.

And you can do that than with these five awesome inversion exercises. Like with inversion therapy, they’re easy to do, require little to no equipment, and give you life-changing results in no time. Just get on an inversion table and start getting the body you want. There’s no reason not to start doing these exercises today.

Let’s begin with a variation that most of you should know.

Inverted Crunch

In the fully inverted position on the table, place your hands on your chest and use your abs to lift your upper body about one-third of the way up. Gently lower yourself back into resting position, but do not relax your ab muscles.

Lift yourself back up again one-third of the way, lower, and repeat. Be sure not to strain your neck muscles or hold too much tension in the head or face, as this could give you a stress headache and other injuries. Other than that, it’s a simple exercise that strengthens the core quickly and efficiently.

Inverted Russian Twists

This is a variant of the crunch, but with more muscles worked at a higher intensity. Lay flat on your inversion table with your hands resting on your chest. Then sit up almost to the full sitting position (tension should still be held in your abs).

Twist left, so that your body faces the left side of the machine and your right oblique is worked, then face right so that your left oblique is worked. Once that is done, lower yourself once more to a flat position, but not fully, so that your abs are always engaged throughout the entire process.

15 to 20 of these should make you sore for the next couple of days, the sign that your body is changing for the better.

Inverted Squats

To get a butt that turns heads, there’s no better exercise than the squat. Without an inversion table, you’d simply stand with your feet shoulder length apart, squat as if you’re about to sit down in a chair, then return to standing position. You can alter intensity with dumbbells or other weights, but it’s a classic for killer glutes.

With an inversion table, you’d do pretty much the same thing, except now your body is inverted to fight gravity. All you have to do is hang yourself upside down from an elevated position and start squatting.

Your hamstrings and glutes will pull you up, and you’ll feel them working soon into the exercise. If you have back pain but still want to work out these muscles, then inversion will take pressure off your back and allow you to work your butt into greatness.

The initial rush of blood to your neck and head might be uncomfortable, but unless there is pain present the inversion should have no negative effects up there, only positive effects through exercise.

Inverted Leg Lifts

Yet another ab champion. This one allows you to keep your upper torso flat on the machine, so you can watch Netflix or read the news as you do this.

Laying flat on your back on the machine, press your ankles together and lift both of them up about a foot off the machine. Hover in the air for about five seconds, then slowly lower your ankles to resting position.

Do this in sets of 15 to 20, and do multiple sets throughout your workout. It’s tough, but it’s great for adding definition to the lower abs.

To increase the difficulty (as if the force of gravity wasn’t enough), you can always add ankle weights or heavy devices to your shins to add more resistance and thus work the muscle more.

Inverted Diamond Push-up

Did you think we forgot about your back and arms? Of course not! The push-up is a great, simple exercise to work those muscles until you look like Arnold Schwarzenegger’s younger, more attractive sibling.

diamond push up image

Simple lay stomach-down on the machine, making a diamond with the tips of your thumb and pointer finger pressed together under your chest. Then push against the machine, lifting your upper body off the table.

Hold yourself up for about three seconds, then lower yourself back down. Do this in sets of ten, since even on the ground this is a tough one.

However, nothing will be better for working those backs and arms on the table. You’ll start seeing results in no time.

Importance of Stretching

Inversion exercises are great for adding resistance to your exercise routines, but be sure to stretch properly before you jump into squats or push-ups or Russian Twists. Stretching prevents injury and keeps you in tip-top shape so you can continue exercising.

stretching image

There are no set exercises for stretching on an inversion table, but it’s best to do what you’d do standing regularly on the machine. You lie on the table and raise your hands above your head so you’re one straight line.

This should stretch your back muscles and loosen up your core. You can touch your toes by sitting up and reaching for them or stretch your hamstrings by lying down and raising one leg so that it’s eye level.

Do what feels natural and continue until you feel loosened and relax. After that, grab some water, take a swig of your protein shake, and start your exercises.

In conclusion

Inversion exercises are great for exercising the whole body due to its gravity-resisting properties. Do the exercises mentioned above and you’ll get that killer body you’ve always wanted in no time.

Spinal Decompression and Inversion Table Therapy: Benefits and Risks

Spinal Decompression vs Inversion Table: What is the Difference?
Spinal Decompression vs Inversion Table: What is the Difference?

Spinal decompression and inversion tables are the two major techniques that can be used to cure you of back spasms and spinal issues. In other words, if you have any problem relating to your spine, your healthcare professional is most likely going to recommend that you take either of these treatments.

We will talk about the functions they perform, how they work, the benefits inherent in each type of treatment, the side effects and much more. If you are experiencing back pain and you’re suspecting you might need to go for either of these treatments, here is an opportunity for you to learn about them. Keep reading.

What is Spinal Decompression and How it Works? 

Spinal decompression is a therapy aimed at relieving you of back/spine problem. The therapy is made up of a series of sessions designed to reduce the pressure that has built up in your soft disc cushions (in the intervertebral discs). It is carried out on a decompression table by a licensed professional known as a chiropractor.

A chiropractor is a trained expert in matters involving the spine and you must be sure that the chiropractor whose services you will be engaging is registered and licensed to carry out the treatment. This is necessary because spinal decompression is a calculated therapy that requires a high degree of expertise. Also, accuracy is important in order for the therapy to be effective.

There are two forms of spinal decompression treatments, namely nonsurgical decompression, and surgical decompression. The approach to employ will depend on the extent of your spinal problem as determined by the chiropractor.

Nonsurgical Spinal Decompression Therapy

Nonsurgical decompression involves the application of a kind of traction. A decompression table is connected to a computer which has been programmed using a series of meticulous calculations. The programmed computer controls the movement of the decompression table.

Hence, both of these gadgets make up the traction system. The traction system works by pulling the segments of your spine apart. You do not have to fear because the process is not a painful one. In fact, you will be very relaxed during the entire process.

This form of treatment is quite effective, with a nearly 80% success rate reported among patients who went all the way to complete the therapy. In addition, it is quite inexpensive compared to the surgical decompression method. It is estimated to cost anything between $100 to $200 per session. This means you will spend no more than $5,000 for a 25-session therapy.

Surgical Decompression

Surgical decompression is done in a hospital. If your condition is very severe, non-surgical spinal decompression may not work effectively and your healthcare provider or chiropractor may decide that surgical spinal decompression is more appropriate.

Right now, there are no less than five different types of decompression surgeries. They all focus on the removal of parts of the discs, vertebrae or connective tissues.

Surgical decompression techniques are quite intensive. Also, they are financially demanding and surgeries costing more than $10,000 are not uncommon. These surgical operations can also have side effects which include blood clots, tissue damage and allergic reactions to the anesthetics used.

However, decompression surgeries are highly effective and have a higher success rate than nonsurgical decompression therapy. According to Cleveland Clinic, around 90% of the people who opt for this procedure reported significant relief to their spine.

What is an Inversion Table? 

An inversion table is one type of equipment that can be used to perform inversion therapy. It is a well-padded table that is attached to a metal frame in such a way that it can rotate around the hinges and tilt over a wide range of angles. It can even flip over so that it is aligned horizontally.

Inversion therapy itself is another method that is employed for back pain relief and problems relating to the spine. It is different from spinal decompression therapy in a number of ways which we will examine later.

If you are undergoing inversion therapy using an inversion table, you will be positioned in such a way that you are hanging upside down at an angle. The treatment is exactly true to its name, as it involves you being inverted.

Inversion therapy is thought to work on the principle of reverse gravity. It is believed that when an individual is inverted in such a way that their feet are up and above their head, the effect of gravity on the spine can be reversed.

It is known that gravity leads to the gradual compression of the spine and this could cause chronic back pain. Inversion therapy is quite popular among people experiencing pain at the lower back.

It ideally uses your body weight to stretch your spine and relieve pressure from your spine. If you are hanging upside down, the load pressure on the lower back is relieved.

It is believed that inversion therapy can help to decompress the spine and provide relief to the patient. Hence, this method could be appropriate for you if you have lower back pain.

Also, it is not uncommon to see individuals who perform inversion therapy on their own. However, this is not safe. It is better carried out under supervision.

5 Common Benefits of Inversion Tables

There are several benefits that you can derive from using inversion tables. The benefits even go beyond relieving the pressure in the spine and back pain. Some of them are listed below

  • Rehydrate Discs

Your discs are important shock absorbers. Therefore it is imperative that they are well moisturized. The pressure on the lower back as a result of the weight of the upper part of the spine on it will cause the spine to become decompressed, which will, in turn, reduce the space in the discs.

This will force the fluid in this space to escape to neighboring tissues. The result is that you will experience reduced flexibility, and the shock-absorbing abilities of the affected vertebrae will be greatly inhibited.

However, when your body is inverted, the lower back is free from the load and the pressure is reduced. This will allow fluid to flow back into the space created, thereby increasing the nutrients in the discs and improving their shock-absorbing abilities.

  • Correct Misaligned Vertebrae

The pain you experience in your back could be due to some discs that have slipped slightly out of their natural position. A little misalignment of the bones in the body is enough to cause a great deal of pain for you.

Your day-to-day behaviors and activities, for example, the way you sit, could play a huge role in building up stress in your spine.

It is usually difficult for the vertebrae of the column to readjust themselves once they come out of place. However, using an inversion table tilted at an angle of about 60° can go a long way in readjusting the vertebrae. A little stretching and easing of the pressure on the vertebrae, which an inversion table allows you to do, can correct the anomaly.

  • Helps to relax your Tense muscles

Your muscles will be slightly stretched when you make use of an inversion table. This leads to an increase in circulation which will, in turn, help to reduce tension.

  • Alleviate Stress

As said earlier, inversion therapy will not only help to relieve your back pain, it can also help do a number of other things. One of these is that it can help ease your stress. When inverted, you are made to feel relaxed.

  • Enhance Fitness

Inversion tables will help build up your fitness levels. Inverting can help you strengthen your core. The muscles that make up your core are essential in supporting your upper body. Hence, it invariably helps to build your fitness.

Risks Associated with Inversion Table Therapy

Although a number of people have reportedly achieved success using this method, there is very little scientific evidence to back up the efficacy of the method and a lot of medical experts are skeptical about it.

They have raised a few points which suggest that inversion tables are not ideal for spinal pain relief. In fact, the procedure is known to carry some risks, which include:

  • During an inversion therapy session, there is a surge in blood pressure. The pressure on the eyes (glaucoma) also increases when you’re turned upside down. As a result of this, the inversion table is very dangerous, especially for people suffering from glaucoma, high blood pressure, and heart-related diseases.
  • It is not safe to hang down for too long as it can cause blood pressure to the head. This can lead to a coma or even death. You should not stay inverted for too long at a time. Ideally, a session should not last for more than 30 minutes.
  • Furthermore, if you’re not careful when strapping yourself to an inversion table, it can be dangerous because you can fall off the table and hit your head against a hard object. Hence you need to be careful and meticulous.

Differences Between Spinal Decompression and Inversion Tables

  • Decompression therapy requires a certified professional (chiropractor) to carry out the therapy but this is not necessary for inversion tables.
  • Decompression therapy can focus specifically on the affected disc/vertebrae but an inversion table has a rather general treatment that broadly covers the entire spine.
  • Inversion tables provide short-term relief but decompression therapy provides relief for a much longer period. Evasive decompression methods are more or less permanent.