4 Steps to Inversion Table Use
Once your inversion table is set up and ready to go, it’s time to try it out! These step-by-step instructions will help you ease into your inversion therapy routine with your new inversion table.
- Adjust the height setting for your inversion table.
Adjust the length of the adjustable boom according to your height. As a general rule, adjust the boom length to a setting one or two inches more than your actual height. Shorten the length as needed to achieve the correct balance. Warning: Improper height adjustment could result in injury.
- Secure your ankles.
Put both feet on the foot bar, ankles pressed firmly against the rear ankle holders, and adjust the front ankle holders until both the front and rear ankle holders are snug against your ankles.
- Achieve a balance for inversion.
Lean your head back against the inversion table and relax your arms at your sides. Slowly move your arms up to your chest. If the inversion table height is correct, you should be leaning slightly back but no further than a horizontal position.
If the table does not move, dismount and shorten the height setting one notch. If the table rotates so that your head is below your feet, dismount and lengthen the height setting one notch. Repeat until balance is correct. When you have achieved a balanced setting, slowly raise one arm over your head and then the other. The inversion table should gradually rotate to an inverted angle.
- Return to an upright position.
To return to an upright position, return both arms to your sides. If needed, bending your knees slightly will also help to shift your body into an upright position. Use the handle bars as necessary for extra support.