Inversion therapy tends to reverse the damaging effects of gravity. When applied successfully, it remains one of the most effective and efficient treatments for load bearing joint issues, back pain, reducing mental stress, improving the nervous system, detoxification and strengthening the immune system, among others. It involves the use of an inversion table, where the individual hangs upside down.
Apart from treating various body conditions, you can also use inversion tables to work out and keep fit. Before buying an inversion table, it is always advisable to read inversion table reviews, so that you can settle on one that meets your needs. Here are some of the exercises you can use with inversion tables to keep fit.
IMAGE: QUILL
Stretching Exercises
You can easily relax and decompress on an inversion table, even without performing any exercise. It is, however, advisable to incorporate simple movements, as they will increase the effectiveness and stretch of your inversion. Place your arms around your head, and then grab the table’s legs. This movement will provide better decompression of the spine while relieving the muscles of any fatigue. Still, in the same position, hold one side of the table, and then create a slight twisting motion. This move opens up more circulation while releasing additional tension on your back better by simply stretching on the table.
Strengthening Exercises With An Inversion Table
Most people buy inversion tables mainly for traction, stretching or for relief against back pain. However, you should not limit yourself to those activities only. You can conduct a wide range of exercises using an inversion table. The good news is that you can do it at the convenience of your home. [pullquote]Inversion tables are great exercise equipment for strengthening the abdominal muscles – and everybody needs a strong core.[/pullquote] While using the inversion table to perform strengthening exercises, ensure you can relax.
If you experience any form of discomfort, then there are high chances that you are not using it the right way. Strengthening your abs is vital for your overall health. Strong abdominal muscles help in stabilizing the spine while preventing back injuries. They are also important in almost every sport, from running to golfing. Any exercise that involves the use of back and abdominal muscles requires a strong core, and this is where inversion tables come in.
Inverted Crunches And Core Work
Inversion tables and chairs provide great exercises for strengthening both the lower and upper obliques. However, performing these exercises can prove challenging, especially from an upside down position. As you might expect, performing a crunch while lying upside down is much more difficult than performing one in a normal position. The secret to performing these exercises successfully without burning yourself out is to begin with a bench at an angle of around 15 to 20 degrees, instead of starting with the full 180 degrees.
[pullquote]As you conduct the exercises, you will realize that inverted crunches are less stressful as compared to the normal ones.[/pullquote] In fact, one inverted sit-up is equivalent to ten regular sit-ups. Inversion tables that come with an angle locking mechanism allow the user to perform a wide range of exercises at various recline angles.
Tables that come with that feature tend to be more expensive as compared to the others. However, they open up more possibilities regarding the range of exercises while accommodating more users. Furthermore, you don’t have to be super fit to enjoy these benefits. With these tables, you can perform hyper-extension exercises to strengthen the lower back muscles. While buying inversion tables with the angle-locking mechanism, ensure you first read inversion table reviews, for a better understanding.
Back Hyper-Extension
Hyper-back extension is another effective core-strengthening exercise. You have probably come across footage of athletes working out on the machine with their arms crossed in front of the chest or abs facing down. You don’t have to repeat the same exercise. You can do it with an inversion table while lying upside down. The benefits of using an inversion table for this exercise are that you will achieve greater results within a shorter period, as compared to performing the normal routine.
As you can see, you don’t have to be a fitness fanatic or expert to use an inversion table. Once you have one at home, you can perform a wide range of exercises, from stretching to strengthening. All these exercises play an important role in your overall health.
If you are interested in even more exercise-related stories and information from us here at Bit Rebels then we have a lot to choose from.
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