Whether you want to do a 30 day program, or just keep it simple and use it for 10 minutes a day, 3 days a week. There are plans and effective ways of using an inversion table for everyone out there who wants to alleviate their chronic or slow growing back pain. There are many exercises that you can do while using an inversion table. Those include sit ups, inverted crunches, inverted squats, body stretching, and finally, weight training. There are also many different types and brands of inversion tables that entertain a different outcome.
Sit ups while using an inversion table can be very beneficial to your health. Plus it will help build up core strength. While you are halfway inverted on the table, bow your knees and pull your hands around to the back side of your head. Then lift yourself up and attempt to touch your head to your knees. Repeat this 6-8 times per repetition and try to complete 3 reps. But remember to hold yourself up for a few seconds when you do each sit up. This will ensure a better, more core building workout.
Another possibility is to do crunches while inverted. To do this you need to fully invert yourself. Once in that position crisscross your hands across your chest and pull your body up until you reach your legs. Hold that position for 10 seconds if you can. Then give yourself a little breather and get back at it several times. This also helps to build core strength.
Ok, now we’re to the inverted squats. Which sounds easier than it is. First and foremost lay on your table and fully invert yourself. Then bow your knees and use your legs to try to lift yourself up. If you can, repeat this multiple times. This will work your glutes, hams, and calves. You should be able to get 3 reps of 8 in.
First let me say this, there is no standard body stretch workout for an inversion table. But you can do an entire body stretch while fully inverted on the table. To do this you can extend your hands over head and simply reach as far as you can. This can help to decompress the spine further and relax it. You can also twist and turn and reach for the sky. For any of these it is recommended to hold the position your are doing for at least 2 minutes.
You can also lift weights while strapped to a top rated inversion table. I do not recommend an inversion table beginner to do this however. If you start lifting weights while inverted, start with light weights, then as you get more used to lifting upside down you can lift bigger weights.
Thanks for reading and I hope I helped inform you better. One last thing to remember before starting on this adventure. If you don’t already exercise daily, don’t jump into it and do all of these workouts. Gradually work your way up to it.