The Comfort Store
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----How long should I invert?

This is probably the most commonly asked question about inversion. The answer really varies with different people. For the most part, we recommend beginners to start slowly: invert for only 1-2 minutes during the first week or two until you become comfortable, and then work up to longer periods of time as you feel necessary. The angle of inversion also affects the length of inversion time that is comfortable. The shallower the angle, the longer the time. Most people will invert for 5 - 15 minutes once or twice a day. There is no real time limit-the important thing is to listen to your body. If you are at all uncomfortable, simply return upright.

Virtually all issues of discomfort that occur with new invertees is due to going too far, too fast. You are wonderfully designed to be upside down, but if you are like most people, you are detrained to be inverted. Just listen to your body, increasing the duration of inversion only as you feel comfortable.

---- To what degree should I invert?

Again, the answer varies with different people. Beginners should start at a mild angle (approximately 20-30 degrees beyond horizontal) for the first few weeks until you become comfortable with the operation of the table and are able to completely relax while inverted.

20 - 30 degrees: At this angle, your body begins to experience mild stretching to your muscles and joints, while benefiting from stimulated circulation, improved oxygen flow to the head, and repositioning of internal organs.

60 degrees (parallel with the rear legs of the table): This is the angle to which the average person experiences virtually all the benefits of inversion. Your spine receives the amount of traction it needs to completely decompress (once you are relaxed). Most people don't really need to go beyond this angle.

90 degrees (full inversion): In full inversion, your body hangs freely to be able to perform inverted exercises and stretching. You never really need to go to full inversion if you are not comfortable with it. Of course, those using the EZ-Up Inversion System or Inversion Bar will only be able to fully invert. You may need to alternate between inverting and resting with your hands on the foam grips until you are used to the feeling of prolonged inversion. You may also want to hang for short periods of time to begin with until you become more comfortable.

Top athletes are one group that may enjoy the extra traction from full inversion. Strong muscles and ligaments need higher loads to decompress.

Intermittent traction / Oscillation Intermittent traction (alternating 20-30 seconds inversion with returning upright) or oscillation (rhythmic rocking back and forth) are actually the "preferred" methods of inversion, recommended by many doctors, for stimulating circulation and waste removal in and around injured discs.

Virtually all issues of discomfort that occur with new invertees is due to going too far, too fast. You are wonderfully designed to be upside down, but if you are like most people, you are detrained to be inverted. Just listen to your body, increasing the your angle of inversion only as you feel comfortable.

----How do I focus on the lower back / upper back / neck region?

Inversion is a natural form of gravity-assisted traction. This means that the amount of traction applied to various locations of the body is exactly the right amount! Every vertebra and related disc is just the right size to support the weight above it. The large discs in the lower back are the right size to support the 60% body weight that is above them. The small discs in the neck are just the right size to support the weight of the head. When inverted, the weight normally supported is just the right weight to apply traction.

Gentle stretching and exercise is beneficial to help decompress and mobilize the spine:

Lower back
You may perform gentle stretching exercises to help move the muscles and connective tissues in the lower back area. In partial inversion, try rotating gently from side-to-side, or slowly rocking your pelvis forward and backward.

If you have worked up to full inversion, abdominal exercises (sit-ups, crunches) can be beneficial to the lower back, since strong abdominal muscles are key for proper posture. On the inversion tables, you can try a gentle back extension by placing your hands behind your head on the bed frame and pushing your body in an arch away from the table.

Upper back
Many people experience upper back pain as a result of stress and muscle tension. The key to relieving this pain is to totally relax while inverting. Try deep breathing exercises. Also, partner work can be beneficial-nothing is more relaxing than an inverted back and shoulder massage!

Movement is also very beneficial. Try rounding your shoulders forward and pushing them back. Also, stretch one arm at a time across your torso to extend those upper back muscles.

Neck
Again, movement can be beneficial. Try rotating your head from one side to the other. Partner massages to the base of the head and back of the neck are very relaxing (do not apply pressure to the front of the neck). You can also add gentle inverted traction to your neck by resting your arms behind your head at the base of your skull (don't pull, just add the weight of your arms).

----What exercises do you recommend while inverted?

Partial inversion. Gentle stretching can be performed while partially inverted by crossing one arm over your body, gripping the opposite side of the table frame, and rotating up on one shoulder for a stretch. You can also arch the torso from side to side to loosen muscles and to help the mid- and lower spine to stretch.

Similarly, stress in the neck can be relieved by gently rotating the head to either side, plus lifting the head (do not sit up, only lift the head) or pushing back against the nylon cover while lifting the shoulders off the cover for a stretch in extension.

Full inversion. Only perform these exercises when you are comfortable with being fully inverted. Do not overdue it-as with any exercise to which your body is unaccustomed, you may experience sore muscles if you do too much too fast.

Inverted crunches. Place your hands on your chest or behind your head and lift your torso half way to your knees.

Full sit-ups. This is the only way to perform a full sit-up that is safe for your back. Your spine is in line with gravity, so the full sit-up does not place harmful loads on the back. Place your hands behind your head or on your chest. Sit up all the way to your knees. You may need to place your hands behind your knees to help pull yourself up to a full sit up. Some people claim that 1 full inverted sit-up is as difficult as 10 regular sit-ups (without the strain on your back!)

Inverted squats. On the tables and racks, you are able to exercise your legs as well! You may want to steady yourself by placing each hand on the rear legs of the A-frame. Bending your knees, lift your entire body toward the sky. This action is similar to a standing squat, except that you are utilizing your leg muscles to pull your body weight up instead of resisting your body weight.

Rotational stretching. You can use the A-frame, support structure or door frames to aid with stretching. Reach with one arm to the opposite side of the structure and pull, rotating your torso to one side. Do the same with the opposite arm.

Back extensions. For the inversion table, reach your hands over each shoulder and grab onto the bed frame. Push your body out away from the bed, arching your back out. (Do not use the rear legs of the A-frame for extensions, as that may place your body weight outside the safe support area of the A-frame).

Added traction. On the inversion table, reach your hands forward and grab onto the crossbar of the A-frame. Pull gently to feel added traction to your lower back.