Before you start any inversion exercise, let’s get your inversion table set up properly.
Where to set up your inversion table
Place your table where you have at least four feet of clear space around it. If you need to fold it away after use, I recommend you use the same model that I use. It’s easy to fold and store. The model I use and why here.
Adjust the height
Once you have your inversion table assembled, this is the first and most important step. Adjust the height to ensure that you are in a comfortable position.
For reference: Your head should rest comfortably on the bed of the table, and not hang over the edge.
Read the user manual and follow the manufacturer’s specific directions.
Adjust the ankles protection
For comfort, I usually wear socks. You can wear lace-up shoes if you prefer.
There are different ankle locking systems, but always follow this rule:
Adjust the locks according to how much you want to invert. If are going for full inversion, you need your ankles held more tightly, but not so hard you cut off your circulation.
If you are inverting to 45-60 degrees, you don’t need so much support, and you can allow your ankles to relax.
When doing your first exercise, I recommend oscillation (link here). Check that you are comfortable, and adjust the ankle locking system as needed.
Adjust Responsiveness – Only for Teeter Hang Ups table
This feature makes it easier to balance and recover from a 90-degree to horizontal position. This feature is available on the inversion table I use, find more about my favorite inversion tables here.
Depending on your weight and experience, different settings are recommended. There are three different settings, from very responsiveness to least.
Very responsive is recommended for those under 220 lbs. and with inversion table experience.
I started with the lowest, as it’s the setting recommended for beginners. After a few sessions, I changed to the middle setting (the center hole).
If you plan on storing your inversion table after use, this is an important feature.
Some inversion tables are more portable than others. Of the three tables I’ve used, The Teeter is by far the easiest and quickest one to fold. Which model I use and why is explained here.
Inversion Table Exercises & Routines
Start your first inversion therapy routine here.