How to use an inversion bench

The inversion bench is a useful tool for anyone who wants to improve their posture, alleviate back pain, and increase flexibility. The inversion bench works by reversing gravity and putting the body in a head-down position. This helps to stretch the spine and increase the space between the vertebrae, thus reducing pressure on the back.

Before using an inversion bench, it is important to understand how it works and how to use it correctly to avoid injury or damage to the body. In this article, we will explore the fundamental steps for using the inversion bench.

Step 1: Adjusting the Height of the Bench

Before getting on the bench, make sure it is adjusted correctly for your height. Most inversion benches have a height adjustment mechanism that allows you to customize it according to your needs.

In general, you should be able to easily reach your feet on the belly supports when sitting on the bench. Make sure that the foot anchors are securely fastened and in a stable position before getting on the bench.

Step 2: Getting on the Bench

After adjusting the height of the bench, carefully climb onto the platform. Place your feet on the belly supports and make sure you have a stable grip on the side handles. Begin moving slowly backwards until you are completely inclined.

If you are new to using an inversion bench, start with a minimum incline angle and gradually increase the angle as you get used to being upside down.

Step 3: Using the Inversion Bench

Once you are completely inverted on the bench, relax and breathe deeply. Hold the position for about 1-2 minutes to allow your body to adapt to the new position. When you are ready to get off the bench, slowly return to an upright position using the side handles to assist in the descent.

• We recommend using the inversion bench only for short periods of time (5-10 minutes) and under the supervision of a qualified professional.
• Do not use the inversion bench if you have heart problems or high blood pressure.
• Avoid eating before using the inversion bench as it may cause nausea or dizziness.

Benefits of Using an Inversion Bench

The regular use of an inversion bench can bring numerous benefits to physical and mental health. Let's see the main ones:

Improves Blood Circulation

When in an inverted position, blood flow is reversed and this helps increase blood flow to the brain and lower extremities of the body. This means that cells receive more oxygen and nutrients, improving their functionality.

Reduces Joint Stress

Gravity constantly exerts pressure on the joints, especially those of the spinal column. Using an inversion bench reduces this pressure, alleviating pain and improving joint mobility.

Improves posture

Most people spend a large part of their day sitting or standing, often with poor posture. Using an inversion bench helps realign the spinal column and elongate muscles, improving posture over time.

Increases flexibility

Regular use of an inversion bench helps stretch muscles and increase overall body flexibility. This can have a positive impact on activities such as yoga or pilates.

Improves digestion

Being in an inverted position shifts the intestines downward and can help improve digestion and prevent issues such as constipation.

Reduces stress and improves sleep

Using an inversion bench can help reduce stress and promote more restful sleep. The feeling of relaxation experienced during inversion can have a calming effect on the mind and body, promoting better sleep at night.

• In summary, regular use of an inversion bench can provide numerous physical and mental health benefits, including:
• Improved blood circulation
• Reduced stress on joints
• Improved posture
• Increased flexibility
• Improved digestion
• Reduced stress and improved sleep

How to choose the right inversion bench for you

Choosing the right inversion bench is crucial to ensure proper execution of exercises and prevent potential injuries. Here are some factors to consider before purchasing an inversion bench:

Type of inclination adjustment

There are two types of inclination adjustment: manual and automatic. Manual adjustment requires the use of a screw or lever mechanism, while automatic adjustment is done through a motorized system. If you're looking for greater convenience and speed in adjusting the inclination, opt for an inversion bench with automatic adjustment.

Maximum supported weight

Always check the maximum supported weight of the inversion bench you want to purchase. Make sure it is suitable for your body weight and can support any additional weights used during exercises.

Bench measurements

Make sure the inversion bench has measurements that are suitable for your height and build. A bench that is too small or too large could cause stability issues and make exercises difficult to perform.

Comfort and safety

Select an inversion bench with comfortable padding to ensure a pleasant training experience without discomfort. Additionally, make sure the bench has safety belts and handles to provide greater stability during exercises.

Price

The price of the inversion bench can vary greatly depending on its features. Carefully evaluate your budget and choose the bench with the best value for money.

• To sum up, here are the factors to consider when choosing the right inversion bench:
• Type of inclination adjustment
• Maximum supported weight
• Bench measurements
• Comfort and safety
• Price

How to use the inversion bench correctly

The inversion bench is a useful tool for relieving back pain and improving posture. However, it is important to use it correctly to avoid injuries or discomfort.

Bench adjustment

First of all, adjust the bench according to your height. Make sure your feet are firmly positioned on the supports and your ankles are securely fastened with safety straps. Also, make sure that the locking mechanism is fully inserted before starting the exercise.

Body position

While on the bench, extend your arms over your head and try to relax. Then, slowly lean back until you feel a slight stretch in the lower back. Hold this position for a few seconds and then slowly return to an upright position.

Repeat this exercise several times a day, gradually increasing the angle of inclination as you get used to the sensation. Always remember to listen to your body and stop if you feel pain or discomfort.

Additional exercises

In addition to simple inclination, there are other exercises you can do on the inversion bench, such as leg curls or arm raises. However, before trying any additional exercise, always consult a doctor or personal trainer to make sure it is safe for you.

• For leg curls, bend your knees and bring your legs towards your chest while leaning on the bench.
• For arm raises, hold your arms at a right angle to your body and slowly raise them above your head while leaning on the bench.

Always remember to maintain regular breathing during exercises and not to force your body too much. With correct and gradual use of the inversion bench, you can effectively improve your posture and relieve back pain.

Exercises to do on the inversion bench

The inversion bench is a great tool for performing a variety of exercises that can help relieve back pain, improve posture, and increase flexibility. Here are some exercises to try on your inversion bench:

Partial inversions

Partial inversions are a good way to start getting used to the feeling of being upside down and to relax the muscles in your back. To perform the exercise, lie on your Inversion bench with ankles securely fastened to safety straps. Slowly tilt your head and shoulders backwards until you are at an angle of about 45 degrees. Hold this position for 30-60 seconds, then slowly return to the upright position.

Full inversions

After doing some partial inversions, you can move on to full inversions. Lie on the bench with your ankles securely fastened to the safety straps and slowly tilt your head and shoulders backwards until you are completely upside down. Hold this position for 1-2 minutes or more if you feel comfortable. Slowly return to the upright position.

Abdominal exercises

The inversion bench can also be used to perform abdominal exercises. Lie on the bench with your ankles securely fastened to the safety straps and slowly tilt your head and shoulders backwards until you are at an angle of about 45 degrees. Hold this position while lifting your torso towards your knees, then slowly return to the upright position.

Stretching exercises

The inversion bench can also be used to perform stretching exercises to improve back flexibility. Lie on the bench with your ankles securely fastened to the safety straps and slowly tilt your head and shoulders backwards until you are at an angle of about 45 degrees. Stretch your arms above your head and try to touch the floor with your toes. Hold this position for 30-60 seconds, then slowly return to the upright position.

• Always remember to start with partial inversions if you are new to using the inversion bench.
• Always maintain regular breathing during exercises.
• If you have back or neck problems, consult your doctor before using the inversion bench.

Conclusion

The inversion bench can be a useful addition to your exercise routine. With a variety of exercises available, you can help alleviate back pain, improve posture, and increase flexibility. Always remember to start with partial inversions if you are new to using the inversion bench and consult your doctor if you have back or neck problems.