Inversion Therapy:
Frequently Asked Questions
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: invert for
only 1-2 minutes during the first week or two until you become comfortable, and
then work up to longer periods of time as you feel necessary. 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 5 - 15
minutes once or twice a day. There is no real time limit-the important thing is
to listen to your body. If you are at all uncomfortable, simply return upright.
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 duration
of inversion 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 or Inversion Bar 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.
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!)
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).
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 OVERDO IT. INVERSION IS NOT A "NO PAIN, NO GAIN"
SITUATION. AS SOON AS YOU FEEL LIKE YOU HAVE HAD ENOUGH, STOP!
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.
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