The Inversion Table
The Inversion Table
Inversion postures in yoga, such as head and shoulder stands, have been known as the king and queen of the yoga poses because of their health benefits. In my experience with inverted yoga poses, while I found them to be relaxing, they require extra caution if one has neck or spinal issues.
I (Tom) injured my lower back and bought an inversion table years ago, as a way to ease back to full range of motion and strength. Now I use it almost every day as part of my morning routine. I find all I need is a few minutes, and that’s good, because it takes a lot of quadricep strength to hold the position for long- 3 minutes max.
I begin with a few gentle side-to-side bends, twists, forward, and backward bends. This strengthens the core muscles needed for a healthy lower back, and stretches the whole spine. After being upside down, I go to a 45 degree angle and relax there for a little while before I become upright, for one does not need to go completely upside down to reap the rewards of inversion.
The benefits of inversion:
• Traction allows lost fluid to reabsorb into the disks, counteracting the effects of gravity on the spine.
• Decompresses the disks and spinal nerves for temporary pain relief.
• Increases circulation of lymph and blood back to the heart.
• Increases blood flow to the head.
• Strengthens and stretches the ligaments and tendons of the joints of the lower body (ankle. knee, and hips).
Recommendations
Use with caution if you have a herniated disk because going from upside down to right side up can aggravate the problem.
Refrain from inverted positions if you have intraocular pressure, glaucoma, or cardiovascular disease.
Do not use the inversion table in the full inverted position if you have high blood pressure, but you can go on a slant, for as long as your feet are above your heart, you will reap the benefits of spinal traction and increased circulation.
Lastly, it’s recommended you have someone to spot you the first few times you go upside down, as you gain familiarity with how it works and what it feels like.
http://mountaintopacupuncture.com/turn-the-world-upside-down
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