How long should I invert?

This is probably the most commonly asked question about inversion... and the answer will vary depending on each person. For the most part, it's recommended that beginners start slowly: invert for only 1-2 minutes each time during the first week or two until you become comfortable. As you feel more comfortable and desire more of a stretch, then you may invert for longer periods of time. The angle of inversion also affects the length of inversion time that is comfortable for you. The shallower the angle, the longer the amount time you may remain inverted. Most people will work up to inverting for 5 - 15 minutes once or twice a day. There is no pre-determined time limit - the important thing is to listen to your body. If you are at all uncomfortable, simply return upright.

Most often, if a new user experiences discomfort, it is a result of pushing their body too far, too fast. Your body is designed to be upside down, but if you are like most people, you are detrained to the feeling of inversion. 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 each person. Beginners should start at a mild angle (approximately 20-30 degrees beyond horizontal) for the first few weeks until comfortable with the operation of the InvertAlign. You should be able to completely relax your body at this angle before you invert to greater angles.

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

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. You may 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 for stimulating circulation and waste removal in and around injured discs.

Most often, if a new user experiences discomfort, it is a result of pushing their body too far, too fast. Your body is designed to be upside down, but if you are like most people, you are detrained to the feeling of inversion. Just listen to your body, increasing the angle of inversion only as you feel comfortable.

Is it normal to feel more pressure in my head?

This is very normal and is actually good for you, indicating increased blood flow to the brain, eyes, skin and hair. One preliminary study showed that the brain runs 7% faster and 14% more accurate while inverted! The feeling of pressure usually lessens over time as you become accustomed to inverting.

If you are a beginner and are uncomfortable with this feeling, it is OK to come up and rest a while. This is referred to as "intermittent" traction (alternating inversion with being upright) and is a good way to help get used to inversion. You can also try "oscillation" which is a rhythmic rocking back and forth.

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 best way to perform a full sit-up -- your spine is in line with gravity, so the full sit-up does not place harmful loads on the back as it would if you were lying on the floor or an incline bench. 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. 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 to aid with stretching. Reach with one arm to the opposite side of the frame and pull, rotating your torso to one side. Do the same with the opposite arm.

Back extensions. 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.

THE MOST IMPORTANT THING TO REMEMBER IS NOT TO OVER-DO IT. INVERSION IS NOT A "NO PAIN, NO GAIN" ACTIVITY. AS SOON AS YOU FEEL LIKE YOU HAVE HAD ENOUGH, STOP!

Is it normal to feel some aching in my back after I return upright?

There could be several causes for this.

You did too much too soon: If you are new to inversion, your body is not used to being inverted. By inverting too much too soon, you are probably going to be a little sore. You can liken inversion to beginning any new exercise program. If you over-do it on the first day, you will probably pay for it later!

You returned upright too fast: When inverted, your vertebrae have a chance to separate and the discs can decompress. This action reduces pressure on the nerves that run through your spinal column. When you ascend (return upright) on the inversion table, your spine "re-compresses" - the vertebrae return to their normal position and the pressure on the discs increases again. If you come up from inversion too fast, you might place sudden pressure on the nerves in your back, which can cause some pain. Instead, you should invert to a mild angle (30-40 degrees) for a just few minutes. Come back up only to the horizontal position (lying flat). Remain horizontal for several minutes to allow your spine to slowly re-compress. Then slowly come up the rest of the way.

Always keep in mind that if you experience extreme pain, or if you always experience pain while inverting, you should discontinue inversion until you have had a chance to talk with your doctor.

Are there any medical contraindications for inversion?

Inversion therapy can provide innumerable benefits to your health. However, inversion may not be for everyone. If you have any of the following health conditions, please do not invert without your licensed physician's approval (this is not an exhaustive list - it is intended only for your reference.)

· Middle ear infection
· Conjunctivitis
· Recent stroke or transient ischemic attack
· Extreme obesity
· High blood pressure
· Bone weakness (osteoporosis)
· Pregnancy
· Hypertension
· Recent or unhealed fractures
· Hiatal hernia
· Heart or circulatory disorders
· Medullary pins
· Ventral hernia
· Spinal injury
· Surgically implanted orthopedic supports
· Glaucoma
· Cerebral sclerosis
· Use of anticoagulants (including high doses of aspirin)
· Retinal detachment
· Acutely swollen joints

Will my ankles be uncomfortable? Can I use gravity boots with the InvertAlign?

The InvertAlign ankle clamps do not allow conversion to gravity boots. Most people find the ankle clamp system on the InvertAlign to be very comfortable and supportive. Additionally, these tips may be helpful to avoid ankle discomfort:

1. Make sure you wear socks with lace-up shoes - the material will provide added cushion and support for the ankles.
2. Fit the ankle system snug enough so you're secure, but don't clamp them super tight - this will restrict blood flow and cause discomfort.
3. Rotate the rear ankle clamps slightly downward before you secure your ankles. As you invert, they will rotate to cup the back of your heals.
4. Rotate the adjustable foot platform so that there is minimal space between the top of your foot and the platform. The less your body 'shifts' when you invert, the better.
5. Try oscillation and intermittent inversion first (rocking back and forth or short inversion sessions down then up). It may take days or even weeks to get comfortable with inversion, but you will soon adapt to the feeling.

How much space does the InvertAlign require when in use?

Assembled dimensions are approximately 51" x 28.5" x 59" but the InvertAlign requires additional space when in use to accommodate the table rotation. The below diagram reflects the space required while adjusted to the maximum user setting of 6’6”. For each user setting less than 6’6”, one inch may be deducted from the height and depth requirements. Important: Allow for NO obstructions within this space.

Click on the diagram to open a printable pdf.

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