A catalogue of various inversion table exercises

While the inversion table is a great tool for treating back pain and improving overall health, many of you would be pleasantly surprised to learn that it can also serve as a useful exercise machine. You can perform several exercises with the inversion table that are just great for increasing overall muscle and strength. However, one of the key areas that the inversion table can target and strengthen is the core. Hanging upside down provides the perfect opportunity for working with the core since gravity provides all the weight needed.

For many people, the inversion table can provide the perfect foundation to build a strong core, strong legs and a strong and healthy back.  The principle of progressive overload will apply here as with anywhere else, so as you start getting stronger, you will find that you can increase the angle of inversion and move up to a more fulfilling workout. In this article, we will  present some of the best and most useful inversion table exercises that you can practice to improve strength, muscle tone and general health and well being.

inversion table

Stretching Exercises

It is always a good to stretch your body on a regular basis, either as part of a workout routine or separately. With the inversion table you can target and stretch all those areas of the back, chest, shoulders, arms and neck that are otherwise difficult to get to. A good way to stretch your torso and middle as well as upper back, is to stretch your arms out forward and rotate from the hips. You could also cross your arms over chest, one at a time to grip the opposite handle to apply a deeper stretch in the shoulder. Do these stretches as frequently as you wish, but no more than twice daily and you will achieve a good level of flexibility to perform daily tasks and even improve the efficiency with which you exercise.

Complete Stretches

As with anything, you should always start small and work your way up to more complex moves. That way there is lesser risk of injury and harm. These complete inversion stretches are a step up from the stretches that we mentioned in the previous section. It is extremely important to listen to your body and only to advance with more complex stretches and movements once you have build up adequate strength and flexibility. If you feel that your body is ready, then you can proceed with the following stretches.

Inverted Squats: Inversion tables are great for exercising your legs – so take advantage of it. To start, you should put each hand on the bottom of the inversion frame and bend your knees. Next, slowly start to press down and lift your torso upwards.

Inversion Table Stretching: Perform the exercises that we mentioned on top for stretching both the upper and lower body. Once you can perform both the partial as well as complete stretches, you will notice a significant difference in your performance and strength.

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