If you’re new to inversion, you may be nervous about rotating upside down for the first time. But if you keep these tips in mind, you’ll ensure a relaxing, positive experience… and you’ll be a pro before you know it!
Pre-set the Angle: To begin, set your tether to a modest 20-30 degrees so you know that the inversion table will stop rotation barely beyond horizontal. You can then focus on relaxing and adjusting to inversion.
Enlist a Spotter: Ask a friend to stand near the inversion table until you are comfortable with controlling its rotation.
Breathe: Close your eyes and take a few deep breaths to help your body relax. It may take a few inversion sessions before you are able to overcome your automatic flight or fight response be patient and keep working at it. Getting your muscles to release is the only way you will begin to experience the benefits.
Listen to Your Body: Only do what is comfortable to you. Inversion is not a no pain, no gain activity. What works for others may not be ideal for you. If you feel you’ve had enough, return upright to rest.
Prevent Dizziness/Nausea: When returning upright, be sure to stop at the horizontal position (0 degrees) for 15-30 seconds or more. This allows your inner ear to readjust to being upright, and it also allows your back to re-compress gently. Wait for a while after you’ve eaten before inverting.
Make Changes Gradually: Increase your angle and/or duration of inversion in small increments.
Do It Often! Inverting on a regular basis is how you will experience the most benefits.