FAQ Friday: The 3 “Hows” of Inverting
One of our favorite things about what we get to do everyday at Teeter is talk to our customers! You all have lots of great questions and we try to address some of the most common ones on our Frequently Asked Questions (FAQ) page. Every Friday, we’ll focus on one FAQ in more detail. We encourage you to email us or post a comment with additional questions and we’ll send you an answer – you may even see your question pop up on a future blog post!
Perhaps the 3 most popular questions all start with “How…”
- How long should I invert?
- How often should I invert?
- How do I get started?
Since all of these are pretty straight forward, let’s answer all 3. In all cases, Rule #1 is to listen to your body and do only what feels comfortable. Don’t be afraid to take a break or reduce your angle/duration of inversion if needed.
How long should I invert?
When first inverting, start in 1-2 minute intervals
First time inverters should start inverting 1-2 minutes each session for 1 or 2 weeks. It will take time for your body to adjust and for you to feel comfortable inverting for a longer period of time.
Once you feel you are becoming accustomed to being inverted, gradually increase your time until you can invert for 3-5 minutes each session. Even though there isn’t necessarily a time limit to inversion, remember to listen to your body – it’s important for you to relax and enjoy the experience. If you feel you’ve had enough, then you should slowly return upright.
How often should I invert?
We recommend adding inversion into your daily routine. Many users invert an average of 2 times per day (morning and evening). Some use it more often – after going to the gym, during a break at work or to relax when they get home to help relieve tired and achy muscles and joints. The beauty of inversion is that it addresses the “quiet side of fitness,” which is to say that it doesn’t require a lot of energy to receive a lot of benefit. Teeter inversion tables make it easy to jump on and invert for just a few minutes, whenever you feel the need to stretch and gain a boost of energy.
How do I get started?
Remember Rule #1 – Listen to your body. If you don’t feel relaxed or are at all uncomfortable, then reduce your angle/duration of inversion.
Rule #2 – When using your inversion table for the first time, have a spotter who can help you return upright if needed while you fine-tune your optimal settings to achieve the perfect balance and control.
Rule #3 – Don’t do too much, too soon. You will be more comfortable and gain the most benefits if you gradually increase the angle and duration over time. Full inversion may be uncomfortable and unsatisfying early on until you’ve had a chance to become accustomed to the feeling and allow your body to adjust.
20 degrees is the best angle for beginners
Start at 20 degrees for the first couple of days until you feel comfortable with the balance and control.
If you’re comfortable, increase to 45 degrees through first week 2 or 3. If you have been inverting for 3-5 minutes at 45 degrees, and feel like you need more of a stretch, increase to 60 degrees.
60 degrees is what we call the “magic angle” – where your spine can fully decompress and you can experience the most benefits. Many people find that 60 degrees is where they are most happy… but if you still want more, then disconnect your tether strap and rotate into full inversion.
Inverting at 90 degrees provides freedom of movement for stretching and exercise. This is the position most people think of when they think of inversion. A lot of people think they will never want to fully invert, but over half of Teeter users actually do so on a regular basis!
When returning upright, do so slowly and stop when your body is parallel with the floor for 30-60 seconds to allow your body to adjust. This will also help you keep from feeling lightheaded or dizzy when you exit the inversion table.
Congratulations – you are now a professional Teeter inverter.