Your ideal balance point will give you total control over the rotation of the inversion table by shifting the weight/position of your arms. Struggling to invert or return upright will counteract the benefits of using the inversion table, so it’s important to find your ideal setting and ensure a relaxing, enjoyable experience! Your ideal balance settings are determined by your body type and weight distribution. If you carry more weight in your lower body, you may need to shorten the main shaft to get the rotation response you desire. If you carry more weight in your upper body, you may need to lengthen the main shaft. This is why your main shaft setting may differ from your actual height. Refer to Page 1.2 of the Owner’s Manual for detailed instructions on finding your ideal balance setting.
Start at a modest angle (20-30 degrees beyond horizontal) for the first few weeks until you become comfortable with the operation of the equipment. Once you are able to fully relax at this angle, you can advance to 45-60 degrees to experience a greater stretch. 60 degrees is what we consider the “magic angle” (parallel with the rear A-frame legs). According to medical study, a pull of 60% of your body weight is necessary to decompress the lumbar, which roughly equates to 60 degrees on a Teeter.
No! You should only do what feels comfortable to you. While full inversion is not required to fully decompress, nearly half of all Teeter users do fully invert, enjoying the added freedom for stretches and exercises offered at this angle.
Some people prefer to simply kick back and relax, which is just fine! Stretching and mobilizing while you are inverted helps to maximize the benefits for your joints and ligaments by encouraging re-hydration and increased flexibility. Joints that are slightly out of alignment from overuse and misuse are helped to naturally realign with gentle stretching during decompression, resulting in better body symmetry and posture.
Most of Teeter’s manual inversion tables come with an instructional DVD that includes some basic inverted stretching and exercise tips. In addition, select Teeter products come with bonus Healthy Back Routines on the DVD, which includes a class featuring stretches and exercises on the inversion table.
Begin with 1-2 minutes per session and advance only as you feel comfortable. Keep in mind that frequency (inverting more often) is more important than duration (inverting for longer periods of time). Over time, work up to 3-5 minutes... or as long as it takes for your muscles to relax and release. Remember that inversion is about relaxation and enjoyment! Listen and respond to your body - when you feel like you've had enough, rotate upright and rest.
To achieve maximum results, we recommend routinely inverting with the Teeter several times a day. Inversion is a great morning wake-up or evening wind-down in preparation for a good night’s sleep. Incorporate inversion into your fitness routine as a way to recover from high impact, compressive, or rotational activities. Or use your Teeter simply as a go-to tool for occasional relief from back pain and tension.
Given time, your body has an amazing ability to heal itself. But like starting a new exercise program, it can take some time to see the results. Stick with it, invert often and be patient. Work on getting your body to relax and release – that is how you will experience the most benefits. Some people feel the benefits immediately and some may need 2-3 weeks before their bodies begin to truly relax and decompress.
Because you are hanging by your ankles, you may experience some mild discomfort, especially after longer inversion sessions. Here are some tips for improving ankle comfort while inverted:
Most people find they are able to use the standard ankle system with success by following these tips; however, there is another option for people who need more support. Some Teeter inversion tables can be adapted for use with EZ-Up Gravity Boots. With soft foam liners and a flexible shell, the Gravity Boots wrap comfortably around the ankles for greater support during inversion. Visit the Accessories category on teeter-inversion.com to learn more about this option.
Some people may be nervous about rotating upside down for the first time, but if you keep these tips in mind, you’ll be a pro before you know it: