Inversion tables aid the body by releasing pressure on the spine. Doing exercises from the inverted position increases the resistance and provides additional stretching therapy. These exercises strengthen the core muscles and help increase the flexibility of your body. Before beginning additional exercises with an inversion table, first build up to a tolerance of an inverted postion for between five and 10 minutes. As with any other exercise program, start small and gradually work your way up to more strenuous levels.
Inverted Squats
Hang straight down with your arms overhead. Use your thighs, glutes (butt), and stomach muscles to bend your knees. This is a very difficult exercise at first, so do not overstrain your muscles. Even if you only lift your body toward your heels an inch you can build on that, so that you slowly increase the distance you "squat" over the course of several sessions. Repeat 10 times per set. Gradually work up from one to 10 sets per session.
Inverted Sit-ups
From a completely inverted position, hold your arms straight out and reach for your toes. Slowly raise up using your core muscles. Lower your torso slowly. Repeat ten times per set. Work up from one to 10 sets per session.
Inverted Crunch
From a full inversion, cross your arms over your chest. Using your abdominals, rise up at least two-thirds of the way to a full sit. Repeat 10 times per set. Work up from one to 10 sets per session.
Inverted Rotations
From a full inversion, reach across your upper body and grab the leg of the table on the opposite side. Pull your upper torso into a full twist. Return to the full-forward position and twist to the opposite side. Repeat the entire exercise 10 times per set. Start with a single set and work up to 10 sets per session.
Back Extensions
Lace your fingers behind your neck and brace your neck with your palms. Arch your back by bending your neck so the top of your head is against the back of the inversion table. Hold for a count of 10. Repeat 10 times.
Cool Down
Use the cool-down period to hang for long enough to let the spine readjust once again and relax.
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