Two of the most basic types of inversion equipment are inversion tables and gravity boots. Both allow you to hang upside down, but they are also different in many ways.

What’s the Difference?

An inversion table is best for individuals with
back pain, health problems, or limited mobility.

Gravity boots require you to have the strength and stamina to mount onto the bar, invert, then pull yourself back up to the bar after inverting. They are NOT well suited for individuals with limited mobility or who may be at risk for injury or re-injury.

The inversion table, on the other hand, is gentler, offers a greater sense of security, and is easier to use. It allows you to gradually increase the angle of inversion. If you don’t want to hang upside down on your first time, you don’t need to! Only rotate to the angle that’s comfortable for you. Over time, you can increase the angle as desired.

What Are Your Goals?

Which type of inversion equipment is right for you depends in part on your goals for inversion. Gravity boots are often preferred by individuals who perform inversion exercises as part of an athletic training program or a strengthening and exercise regimen. They allow the user to perform more vigorous exercise routines.

Inversion tables are often preferred by individuals seeking relief from back pain or other health problems. With a table, the inversion process is controlled by the movement of the fulcrum and halted by the safety strap. The table bed offers support for your back, whereas the gravity boots place a greater demand on the abdomen and back muscles. Gravity boots also place more stress on the knees, so if you have bad knees, you may want to try an inversion table instead.

Practical Considerations

Storage space and equipment needs also play a role in which inversion equipment is best for you. Gravity boots require a method to hang them, which typically includes the additional purchase of an inversion rack or bar that mounts to a doorframe or other secure location. The gravity boots themselves might be easy to store in the closet, but if you install a pull-up bar in the doorway, it’s a permanent fixture.

An inversion table is a larger piece of equipment, but some models fold or partly disassemble for storage in a closet. The table can also be moved from room to room as needed (unlike a mounted rack or pull-up bar).

The Bottom Line

The inversion table is better for beginners and those with restricted movement due to pain or stiff muscles. Gravity boots are better suited for healthy, athletic types and those seeking a more aggressive inversion routine.

With the right care, your inversion table should require very little maintenance. However, there are several things you should do to make sure your table stays in excellent condition and is safe to use.

Follow these inversion table maintenance tips to keep your table in good working order:

Regular maintenance will prolong the life of your inversion table.

1. Tighten all nuts, bolts, and other fasteners before the first use and on a regular basis thereafter, such as every three months.
2. Check all moving parts to make sure they move freely with no obstructions.
3. Lubricate all moving parts with a clear aerosol, silicone or Teflon spray. Do not use oil-based lubricants, as these will attract dust, dirt, and grime and will eventually erode the joints and moving parts. Regular lubrication, such as every few months, will keep your inversion table in excellent working condition.
4. Check all parts, including the frame, bed, and other parts, for wear and damage. Check all welds for signs of cracks. If you spot any damage, stop using the inversion table immediately. Do not resume using your inversion table until it has been repaired by a qualified technician.
5. Clean the inversion table bed as often as needed. Wipe down the upholstery with a mild solution of soap and water. Regular cleaning will prolong the life of the upholstery.
6. Clean all chrome surfaces regularly to maintain the sheen of your inversion table frame. Use a commercial grade or automotive chrome polish.
7. Keep your inversion table out of direct sunlight. Prolonged exposure to sunlight may fade the vinyl and crack the upholstery.
8. Keep your inversion table away from walls and other objects. Leave enough room around the inversion table to rotate freely.

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.

Got a new inversion table? Here's how to use it.

1. 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.
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2. 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.
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3. 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.
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   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.

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4. 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.

Enhance your inversion routine with inverted stretching and exercises.

Benefits of Inversion Table Exercises

Inversion exercises are gentle forms of stretching and strengthening the core muscles in the body. As your muscles become stronger and more flexible, they become less susceptible to the injury and strain that can exacerbate back and neck pain. Strengthening the core muscles also improves your posture.

Inverted exercises also benefit healthy individuals by boosting their level of fitness and preventing stress from building up in the muscles and joints. Hanging upside down gives the body a break from the traditional upright posture and aids in a satisfying, full-body stretch.

Preparing for Inversion Exercises

Once you are comfortable with holding the full inversion position for 5-10 minutes, you may want to think about slowly adding inversion table exercises to your daily routine. With the table in the locked position, you will be able to perform inversion exercises without returning automatically to the upright position. Start small and allow your body to adjust as you build up to your exercise goal. Don’t attempt any exercise until you are completely comfortable with your current routine.

Inversion Exercises for Beginners

1. Make sure that the inversion table is locked before beginning your inversion table routine.
2. Start with gentle stretching movements to warm up your body.
3. Extend your arms over your head in a full-body stretch.
4. Arch your back slightly to stretch out your back.
5. Arc your body on one side for a nice side stretch and hold. Then repeat the stretch on the other side of your body.
6. You can do many of the same stretches on your inversion table that you would do from a standing or sitting position. Just be gentle and cautious until you are comfortable with stretching while inverted.

As you become more comfortable with simple stretching movements, you may transition to more advanced inversion exercises such as sit-ups, crunches, squats, and back extensions.

Advanced Inversion Table Exercises

1. Inverted sit-ups and crunches work much the same as horizontal sit-ups and crunches. With the table locked in place, simply contract your stomach muscles and bring your chest towards your knees. Hold this position. Then return to your starting position.
2. For inverted squats, bend your knees and pull the upper body towards the feet in the same way you would perform a squat rightside up. Hold this position before lowering your upper body and returning to your starting position.
3. Back extensions form an arch or bridge against the back of the inversion table. To extend the back, place your hands behind your head on the bed frame, tilt back your head, and arch your back until the body forms a crescent shape.

Perform These Inversion Exercises with Caution!

It’s a good idea to use a spotter for inverted exercises, especially for beginners. Using a spotter will help you to feel more comfortable and confident as you learn these exercises. Never perform vigorous movements on an inversion table, as this may cause the table to tip over. You should also consult your doctor before beginning inversion table exercises.