Inversion therapy is a type of treatment that involves hanging upside down to help alleviate pain and discomfort. Inversion tables are a common way to perform inversion therapy, especially for neck pain. Inversion therapy works by taking pressure off the spinal column and discs, which can help to reduce pain and increase mobility.
Before using an inversion table, it is important to consult with a healthcare provider to determine if it is appropriate for you. Inversion therapy is not recommended for those with high blood pressure, heart conditions, glaucoma, or neck or back injuries.
Step 1: Choose an appropriate inversion table
When shopping for an inversion table, look for one with sturdy construction and a weight capacity that accommodates your weight. Some inversion tables also come with features such as adjustable incline, adjustable ankle clamps, and an easy-to-reach release handle. Find my favourites here
Step 2: Adjust the table to your height
Most inversion tables come with height adjustment capabilities. Before using the table, be sure to adjust it to your height so that you can reach the release handle easily.
Step 3: Put on appropriate clothing and footwear
Wear loose and comfortable clothing that will not constrict your movement. It is also important to wear sneakers or other non-slip shoes for stability.
Step 4: Adjust the ankle clamps
The ankle clamps are the supports that hold your ankles in place while you are inverted. Make sure they are secure and adjust them to fit your ankles comfortably.
Step 5: Start with a small incline
To begin, start with a small incline, such as 15-20 degrees, to help get used to the sensation of inversion. Gradually increase the incline as you feel comfortable.
Step 6: Invert
To invert, lie on the table with your back flat against the pad and grasp the release handle. Gently pull the handle to release the table, allowing yourself to gradually invert. Do not invert all the way to a complete 180-degree angle until you are comfortable with the sensation.
Step 7: Stay inverted for a few minutes
Stay inverted for a few minutes, focusing on breathing deeply and relaxing. Avoid bouncing or jerky movements, as these can be dangerous.
Step 8: Return to an upright position
To return to an upright position, simply grasp the release handle and push yourself back to the starting position. Do not release the handle until you are fully upright.
Step 9: Repeat as necessary
Inversion therapy can be performed as often as necessary, but it is important not to overdo it. Start with short sessions, such as 5-10 minutes, and gradually increase the duration as you feel comfortable.
In conclusion, inversion therapy can be a safe and effective way to help alleviate neck pain, but it is important to follow these steps to ensure that it is performed correctly. As with any form of therapy, it is important to consult with a healthcare provider before starting inversion therapy to determine if it is appropriate for you.