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.

Still not sure if inversion therapy really works? We get regular feedback from customers who have finally found relief from back pain, hip and knee pain, edema, and other health problems through inversion therapy. See for yourself what our customers have to say about OneTouch Gravity Inversion Tables.

Inversion Table Curve Model

Gravity Inversion Table Curve model

“Thank you so much, just for your information my father-in-law has this table and I have used it already with great results! He quoted to me that he is no longer going back to the chiropractor due to feeling better with the table. I already know this is a great product, just F.Y.I. Thanks again!”
- Eric R.

Gravity Inversion Table, full back model

“Very sturdy but light. Works like a charm for back issues or any other hip or knee disorders. 5 minutes twice a day gets the blood flowing to the areas to heal many problems.”
- Glfr4lf

OneTouch Inversion Table

“I haven’t been the chiropractor since receiving and using the inversion table. I love it.”
- Jetncats

“For my back problem, it works great. Was going to chiropractor twice a week, now I’m down to once a month.”
– James J.

Our inversion tables even come with a free yoga ball and pump as a special thank you to our customers! Click on the images to the right for more info on each inversion table model.

Regular use of an inversion table can reduce back pain.

The use of a gravity inversion table relieves pressure on the spinal discs by reversing the downward force of gravity and allowing the spine to lengthen. Inversion therapy also provides a full-body stretch that increases flexibility and range of motion. Stretching has long been used to relieve stress and promote an overall sense of well-being, and the full-body stretch that a gravity inversion table provides is a proven method of stress relief for the mind and body.

An inversion table allows you to safely rotate your body to the angle that feels comfortable for you. Inversion produces a natural, gentle stretching of the spine that offers relief from chronic pain and can help reduce the loss of height caused by the effects of gravity.

The regular use of inversion therapy provides multiple health benefits, including the following:

• Reduces back pain
• Improves posture
• Relieves stress and tension
• Increases circulation
• Restores height lost through aging
• Increases oxygen flow to the brain
• Fights cellulite
• Reduces hair loss
• Relieves varicose veins

Your inversion table questions answered!

The Inversion Table Curve Model is ergonomically designed for comfort and support.

Will inversion therapy work for me?

A considerable number of people who suffer from back pain, nerve pain, and other discomfort have reported significant relief from their pain through regular use of inversion therapy. The only way you can find out if inversion therapy will work for you is to give it a try.

What types of inversion tables are available?

Several different models of inversion tables are available on the market today, including seated inversion chairs, ergonomic inversion tables, and models that easily fold into a compact size for storage. Some tables invert less than 180 degrees. Other tables invert slightly past 180 degrees and temporarily “lock” upside down to allow for inverted exercises and stretching.

Which is the best inversion table?

Which model is right for you depends on your needs and preferences. Make sure the inversion table will accommodate your height and weight. If you plan to incorporate inverted exercises into your inversion routine, make sure the table you purchase includes an automatic holding position for a full inversion.

Is inversion therapy safe?

Some health conditions may preclude you from starting an inversion therapy regimen. Before you buy an inversion table, research the contraindications for inversion therapy to see if it is safe for you. If you are unsure whether inversion therapy is safe for you, ask your health practitioner before beginning inversion therapy.

Will I receive benefits from inversion without inverting 180 degrees?

Any inverted angle that relieves pressure on the joints and back can be beneficial. As you continue to practice inversion therapy, you may find that a lesser angle of inversion provides just as much relief as a full inversion. The most beneficial angle of inversion will vary from person to person.

How quickly can I increase my inversion time?

Increase your time of inversion slowly. Your first inversion session should last no longer than five minutes. Increase your inversion time only as you feel comfortable. If you experience pain, discomfort, disorientation, or dizziness, return to an upright position.

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.

If you suffer from chronic pain, gravity inversion therapy may bring relief.

Does inversion therapy really work to relieve chronic pain? A number of scientific studies say yes. So do millions of individuals who have found relief from chronic pain through gravity inversion therapy.

A study led by Frederick Sheffield involved 175 participants who suffered from back pain and were unable to work due to the intensity of their pain. Each of these participants began treatment with inversion therapy. Eight sessions later, 155 of these participants returned to work full time.

Did you know that the U.S. Army uses gravity inversion to prevent injury during military training? Gravity inversion therapy works to counteract the physical stress the body experiences during times of intense training. Besides the army’s approval, numerous individuals have submitted internet testimonials on their experiences with gravity inversion tables.

Inversion therapy also has a long history, dating back to as early as 400 B.C, when Hippocrates rigged up a pulley system to invert his patient. Although the concept of inversion therapy is relatively new in the United States, the popularity of gravity inversion tables is accelerating as the knowledge of gravity inversion therapy benefits spreads.

The only way to find out if inversion therapy works for you is to give it a try. If you do not have any of the contraindications listed for gravity inversion and your doctor approves this therapy for you, inversion therapy may bring the relief you have been searching for.

Note: Gravity inversion therapy is not for everyone. Note the contraindications for inversion therapy, and ask your doctor if inversion therapy is safe for you.

Reversing the effects of gravity through the use of a gravity inversion therapy table can provide relief for those suffering from back pain, sciatica, pinched nerves, and other nerve and joint pain.

An estimated 34 million adults in the U.S. suffer from lower back pain, according to a study conducted by the Centers for Disease Control and Prevention.  The search for relief has led many sufferers of chronic pain to consider the benefits of gravity inversion therapy.  A gravity inversion therapy table is designed to relieve stress on the body by reversing the effects of gravity.  The spinal column in particular can benefit from inversion therapy.  The use of a gravity inversion table relieves pressure on the spinal discs by reversing the downward force of gravity, allowing the spine to lengthen, and providing a full-body stretch that increases flexibility and range of motion.

The benefits of inversion table use include improved posture, relief from joint and nerve pain, enhanced circulation, increased flexibility, and a reduction in inflammation.  The increased flow of oxygen to the brain through inversion therapy promotes mental acuity and often improves sleep.  Stretching has long been used to relieve stress and promote an overall sense of well-being, and the full-body stretch that gravity inversion therapy provides is a proven method of stress relief for the body and mind.

Whether you are considering inversion therapy as a complementary therapy or as a therapy on its own, there are three key elements to consider before purchasing a gravity inversion therapy table.  The first element in a quality gravity inversion table is durability.  A sturdy table should be strong enough to support and balance your weight and should be able to withstand the strain of use over a significant period of time.  Many inversion tables include a warranty and satisfaction guarantee, such as the OneTouch gravity inversion tables.

OneTouch Gravity Inversion Table

OneTouch Gravity Inversion Table Curve Model

The second element to consider is compactness.  A quality inversion table should be compact enough in size to allow for convenient storage.  This is particularly crucial for inversion table use in the home.  The last key element is adjustability.  Some gravity inversion tables allow a fully vertical inversion, while others only allow up to 160 degrees or less.  The more adjustable an inversion table is, the more options there are for achieving optimum comfort and benefit from gravity inversion therapy.