1.
How long should I invert?
This is probably the most commonly asked question about
inversion. The answer really varies with different people.
For the most part, we recommend beginners to start slowly:
It is very easy to pull a muscle or nerve in the back
by overdoing it. At slight angles there is little risk.
Once you get to a point where your head is more than
a foot or so below your feet you are achieving a strong
degree of traction. Once you reach 45 degrees you are
at a point that is stronger traction than you would
achieve in a hospital. The angle of inversion also affects
the length of inversion time that is comfortable. The
shallower the angle, the longer the time. Most people
will invert for 10 - 20 minutes once or twice a day.
There is no real time limit. The important thing is
to listen to your body and under do it rather than over
do it. If you are at all uncomfortable, simply return
upright slowly, resting in the horizontal position before
coming all the way up.
Virtually all issues of discomfort that occur with new
invertees are due to going too far, too fast. You are
wonderfully designed to be upside down, but if you are
like most people, the last time you hung upside down
you were a little kid. Just ease into inversion gradually.
Increasing the angle of incline only as you feel comfortable.
2. To what degree should I invert?
Again,
the answer varies with different people. Beginners should
start at a mild angle (approximately 20-30 degrees beyond
horizontal) for the first few weeks until you become
comfortable with the operation of the table and are
able to completely relax while inverted.
20 -
30 degrees: At this angle, your body begins to experience
mild stretching to your muscles and joints, while benefiting
from stimulated circulation, improved oxygen flow to
the head, and repositioning of internal organs.
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. Of course, those
using the EZ-Up Inversion System (boots & rack) will
only be able to fully invert. You may need to alternate
between inverting and resting with your hands on the
foam grips until you are used to the feeling of prolonged
inversion. You may also 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, recommended by many doctors, for
stimulating circulation and waste removal in and around
injured discs.
Virtually
all issues of discomfort that occur with new invertees
is due to going too far, too fast. You are wonderfully
designed to be upside down, but if you are like most
people, you are detrained to be inverted. Just listen
to your body, increasing the your angle of inversion
only as you feel comfortable.
3. Does inversion cause strokes / popped blood vessels?
A medical
study published in 1983 by Dr. Goldman and colleagues
showed that inverted patients experienced an increase
in blood pressure and internal eye pressure. The media
widely reported the study, warning that stroke was a
potential result of inversion.
Two
years following the inversion study, Dr. Goldman reversed
his original position, stating, "New research shows
that you are at no more of a stroke risk hanging upside
down than if you are exercising right side up." More
in-depth research found that the body actually has mechanisms
that prevent damage from hanging upside down. In fact,
while oscillating (inverting with movement), some of
the patients' blood pressure actually dropped a few
points. (*Note: these studies were based on patients
in generally good health. Make sure you review contraindications
prior to inverting.)
Dr.
Goldman stated that the warnings to the public about
the dangers of inversion were "grossly inflated" and
that "in the 15 years these devices have been in use,
there has not been one single stroke case reported,
nor any serious injuries." (This statement, to the best
of our knowledge, is as true today as when Dr. Goldman
made it 17 years ago).
Other
universities, including Marquette, Iowa, and Portland
studied inversion during this time, with results that
also helped to vindicate Inversion as a healthy physical
activity.
4. Why do I feel so much pressure in my head - is
it normal to turn red?
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 the inverted world. You can also try "oscillation"
which is a rhythmic rocking back and forth.
5. How do I focus on the lower back / upper back /
neck region?
Inversion
is a natural form of gravity-assisted traction. This
means that the amount of traction applied to various
locations of the body is exactly the right amount! Every
vertebra and related disc is just the right size to
support the weight above it. The large discs in the
lower back are the right size to support the 60% body
weight that is above them. The small discs in the neck
are just the right size to support the weight of the
head. When inverted, the weight normally supported is
just the right weight to apply traction.
Gentle stretching and
exercise is beneficial to help decompress and mobilize
the spine:
Lower
back
You may perform gentle stretching exercises to help
move the muscles and connective tissues in the lower
back area. In partial inversion, try rotating gently
from side-to-side, or slowly rocking your pelvis forward
and backward.
If you have worked up to full inversion, abdominal exercises
(sit-ups, crunches) can be beneficial to the lower back,
since strong abdominal muscles are key for proper posture.
On the inversion tables, you can try a gentle back extension
by placing your hands behind your head on the bed frame
and pushing your body in an arch away from the table.
On the DEX, you can perform partial
to full back extensions (like reverse sit-ups), strengthening
the muscles in your lower back.
Upper
back
Many people experience upper back pain as a result of
stress and muscle tension. The key to relieving this
pain is to totally relax while inverting. Try deep breathing
exercises. Also, partner work can be beneficial-nothing
is more relaxing than an inverted back and shoulder
massage!
Movement is also very beneficial. Try rounding your
shoulders forward and pushing them back. Also, stretch
one arm at a time across your torso to extend those
upper back muscles.
Neck
Again, movement can be beneficial. Try rotating your
head from one side to the other. Partner massages to
the base of the head and back of the neck are very relaxing
(do not apply pressure to the front of the neck). You
can also add gentle inverted traction to your neck by
resting your arms behind your head at the base of your
skull (don't pull, just add the weight of your arms).
6. 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 only way to perform a full
sit-up that is safe for your back. Your spine is in
line with gravity, so the full sit-up does not place
harmful loads on the back. 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!)
User's of the Back Revolution will only be able to perform
partial sit-ups.
Inverted squats: On the tables and racks, you are able
to exercise your legs as well! 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, support
structure or door frames to aid with stretching. Reach
with one arm to the opposite side of the structure and
pull, rotating your torso to one side. Do the same with
the opposite arm.
Back extensions: For the inversion table, 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). For the Back Revolution,
cross your arms across your chest and arch backward
slowly.
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. On
the Back Revolution, grab hold of the lower handles
and pull gently to feel added traction to your lower
back.
THE MOST IMPORTANT THING TO REMEMBER IS NOT TO OVERDUE
IT. INVERSION IS NOT A "NO PAIN, NO GAIN" SITUATION.
AS SOON AS YOU FEEL LIKE YOU HAVE HAD ENOUGH, STOP!
THE STRETCHING OF MUSCLES, LIGAMENTS, TENDONS, NERVES
ETC. IS MUCH STRONGER THAN YOU REALIZE WHEN YOU ARE
DOING IT ON THE GRAVITY TABLE.
YOU MAY NOT REALIZE YOU OVER STRETCHED UNTIL THE NEXT
MORNING WHEN YOU CANNOT GET OUT OF BED DUE TO A PULLED
MUSCLE IN YOUR NECK OR BACK.
7. I'm feeling some aching in my back when I return
upright from inverting.
Is this normal?
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 (chances are
you haven't hung upside down since 2nd grade!) 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
that run through the spine, 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.
8. Is the inverting detrimental if you should have heart
disease or high blood pressure?
It is true that people should not invert if they have
uncontrolled high blood pressure. However, inversion
can cause a state of relaxation that results in a drop
in heart rate and BP (sometimes even lower than at a
resting state). Some doctors have used inversion as
a treatment for high BP. If you have concerns, you should
check with your doctor before inverting.
9. Will inversion therapy help with a bulged
disc?
When inverted, the natural pull of gravity allows a
separation of your vertebrae, which lessens the pressure
on the discs in between each vertebrae. The action of
increasing the space margins between the vertebrae can
actually create a mild suction in the disc, which may
help encourage the bulged disc return to its proper
place.
The main benefits are realized by increased circulation
and waste elimination to injured discs. In the opinion
of many medical professionals, several sessions of intermittent
traction are the best way to help the body dissolve
a bulged disc.
The length of healing time will vary with different
people. However, it has been our experience that you
should hang three or more times every day for short
sessions at an angle most comfortable for you. Do not
over-do it-this is not a "no pain, no gain situation."
10. Will inversion help with headaches or
migraines?
Some people have found that inverting on a regular basis
can actually help reduce the frequency of migraine occurrences.
However, we do not have any medical studies to specifically
back this claim. I would advise not to invert if you
are in the middle of experiencing a migraine, as it
could potentially worsen your headache.
11. Will inversion therapy help with draining
blood from the lower limbs?
When inverted, you are helping your heart move venous
blood from your legs and torso to the heart and lungs
to be purified. Inversion also helps to move fresh,
oxygen rich blood from your heart and lungs to your
upper body and brain.
When a muscle contracts, this squeezes capillaries and
slows removal of wastes from the muscle. Sustained muscle
contraction due to stress or cramping causes wastes
to accumulate in the tissue and this produces pain.
What inversion does for muscles is two-fold: first,
it stretches and relaxes them; second, gravity helps
the lymph system to clear out the pain-producing toxins
trapped in the tensed muscles.
By stimulating circulation, inversion has been known
to relieve varicose veins. Varicose veins are caused
when blood pools in the veins due to weakened one-way
valves. The downward pull of gravity causes blood to
slip back, and over time the vein will distend and become
painful. When inverting, the pressure is relieved and
the heart is able to clear the blood from the lower
body.
12. If someone has a fused vertebrae, is it
safe for them to invert?
There are many types of fusion surgeries. Some post
fusion patients are helped by inversion. Any fusion
patient should consult with a licensed physician before
inverting.
13. Can inversion help children with scoliosis?
Does age matter?
Our medical advisor prefers to get patients involved
with inversion as early as possible. Using inversion
to help slow or reverse the effects of scoliosis is
helpful at any age, but especially before the bones
fully harden at ages 12-14. The size of the equipment
may be an issue, so younger children will need an attendant.
There are many causes of scoliosis. Some causes may
be problematic for inversion (bone infection, cancer,
compression fracture). Most scoliosis in children is
related to bone anomalies or calcification disorders,
both of which do well with inversion. Of course, if
you have any doubt, you should always consult with a
licensed physician.
14.
Does it work? Does inversion therapy actually help relieve
back pain?
This is probably the most frequently asked question
about inversion therapy. Most people who ask it are
suffering from some form of compressed disc condition
along with sciatic nerve impingement. Inversion tables
for home use first became available in 1980. Our company
has worked with hundreds of doctors and thousands of
pain suffers since that time. Most of the people who
have purchased inversion tables do so because of sciatica.
Ever since we started in this field we have offered
an easy return policy if a customer was not satisfied
with results. Returns are less than 1/2 of one percent.
This is an extraordinarily low return rate. Usually
returns are at the direction of a person's physician.
Usually the person has not ever tried the table and
their doctor is not well informed about inversion. The
doctor may believe inversion therapy involves hanging
upside down. They often are trying to give good advise
but do not understand people can use the tables at very
mild angles where any risk of side effects are reduced
to near zero. Doctors also do not understand that since
inversion table have been available to the home market
starting in 1980 practically the only side effect we
have seen is pulled muscles from people overdoing the
angle of inversion, see Suggestions
For Getting Started. We appreciate
doctors trying to protect their patients. However, in
their effort to be cautious doctors are often leading
their patients down a road of drugs (and addiction),
surgery and misery. And how doctors can advise
their patients to go ahead with terribly invasive and
dangerous surgeries without trying something as simple
and safe as inversion therapy never ceases to amaze
us. Especially considering that for thousands of years
physicians advised traction for back and neck problems.
If the medical profession advised traction for back
and neck problems for thousands of years why do they
tend to ignore it in the 21st Century? Most of these
back and neck issues are a mechanical problem and inversion
therapy is a mechanical solution. We feel that by
any objective standard sending a person into
the heavy use of narcotics or into a risky, dangerous
and expensive back or neck surgery without trying something
as simple, safe and time tested as inversion therapy
(or another form of traction) is MEDICAL
MALPRACTICE. The simple reason it is not
MEDICAL MALPRACTICE is that it is the standard
in the medical industry to do this. Thus it is accepted
practice and not open to scrutiny. Perhaps physicians
sometimes need to be reminded of their own motto "First
do no harm." Returns are also due to a severe
inner ear problem or someone OVERDOING the angle of
inversion without giving their bodies time to adjust.
The
feedback we get from customers is truly amazing. Yes
this is anecdotal evidence which scientists say is not
to be relied upon. But when you hear consistently positive
stories since 1980, it is something that cannot be ignored.
As well, every research study that we know of that has
ever been done has shown positive results. To give a
simple answer to the question yes inversion therapy
works magnificently if used slowly, cautiously and for
the correct reason.
If the cause and diagnosis is correct that the problem
is disc compression we believe there is not a better
therapy in the world. If there is we would like to see
it. After pain is relieved the person trying to help
themselves needs to do some strengthening and balancing
exercises examples of which can be seen here.
When we say for the proper cause and diagnosis we mean
that in some cases back pain is
a symptom of a serious medical problem such as a kidney
tumor for example that has been misdiagnosed.
Even medical doctors sometimes make this mistake.
When
working with a well know Beverly Hills orthopedic surgeon
who used inversion therapy extensively in his practice
to help his patients recover without the need of surgery
we interacted with many many patients who had tried
virtually everything without pain relief until they
came to this doctor and started inversion therapy. Also
in having two inversion therapy equipment stores in
the Los Angeles area in the early 1980's we had a chance
to meet face to face with literally thousands of people
suffering from back pain. One person that stands out
is a well known entertainment attorney. He told us he
was losing his practice because he could not get of
bed. We delivered an inversion table to his beautiful
home in the Hollywood Hills with a view that reached
all the way to the ocean. It took two people to help
him out of bed and onto the inversion table. About ten
days later he came bounding into our showroom to purchase
another table for his cabin in the mountains. He said
the table had given him his life back. We have heard
stories like this from countless people and the percentage
of those that are benefited is very very high.
When
we hear stories of all the people who are addicted to
drugs like Oxycontin because of back pain we really
wish they had the opportunity to try inversion therapy
to help relieve their condition.
15.
What is perhaps the #1 misconception about inversion
therapy?
We
believe the main misconception is the belief that people
need to hang at extreme angles to get the benefits of
inversion. This is not only wrong but may increase the
possibility of pulled muscles and other unwanted side
effects, especially in the early weeks of inversion
therapy.
EXTREME
INVERSION IS USUALLY NOT NECESSARY FOR BEST RESULT |
In
our experience the #1 misconception about inversion
therapy is that you need extreme angles to achieve good
results. Please read Suggestion
For Getting Started. Most
people have not hung upside down since they were little
kids. One of the few side effects we have observed is
a pulled muscle from over stretching the muscles, nerves,
tendons, ligaments etc. of the back & neck. It may
be fun to hang at extreme angles & do sit-ups &
twists etc. but it is not fun to wake up in the morning
with a wicked charley horse in your back & be hardly
able to move. It is good to take a few weeks (or months)
to allow the body to adjust before going to steep angles.
Many years ago we worked with an orthopedic surgeon
who used inversion therapy extensively in his practice
to avoid surgery with his patients. He had 8 tables
in his office & we were amazed at the slight angles
he would use for treating his patients. 10-15 degrees
so their feet were only about 8" -14" above
their heads - 2 times a day for about 20 minutes. Even
with this slight angle he showed us x-rays that revealed
improvement & told us about MRIs that showed it
even better. We delivered many tables to his patients'
homes & many of them told us of the years they have
been suffering & even surgery didn't help until
they came to this doctor & started inversion therapy.
Other patients were suffering from
recent auto accident trauma and they believed the tables
were helping in their recovery and healing process.
16.
How difficult is the Teeter Hang Ups F5000, F7000 &
F9000 Inversion Tables to assemble?
The Hang Ups F5000 Inversion Table arrives 85% assembled
in the box. If the DVD is watched it walks you through
a very easy assembly process. If you do not have a DVD
player it is still quite easy to assemble. Some peole
tell us they can't assemble anything, but did not have
a problem putting their table together. You should not
have any problem at all. Directions
for installing the CV Bar can be found here.
