Before you start any exercise, let’s get your inversion table properly setup.
Where to set up your inversion table
Place your table where you have at least 4 feet around the table. If you need to fold it after use, I recommend you the model 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, so 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 for manufacturer specific directions.
Adjust the ankles protection
I usually use socks, for a better comfort. You can use lace-up shoes if you prefer.
There are different ankles locking systems, but always follow this rule:
Adjust the locks depending on how much you want to invert: If are going to full inversion you need your ankles more adjusted but not so hard cutting off circulation. If you are inverting to 45 or 60 degrees, you don’t need such close-fitting, allowing your ankles to relax.
When doing your first exercise, I recommend Oscillation (you can find the exercise here), check how comfortable you are and adjust the ankle locking system if needed.
Adjust Responsiveness – Only for Teeter Hang Ups table
This feature makes easier to balance and recover from a 90 degrees position to horizontal position.
Depending on your weight and experience, different settings are recommended.
3 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 least, as it’s settings recommended for beginners and then I changed to middle settings (the center hole). I’ve created a routine of exercises for beginners that you can find here.
If you plan on storing after use, this is an important feature.
Some inversion tables are more portables than others. The 3 tables I’ve used The Teeter is by far the easiest and quickest one to fold. The model I use and why is explained here.
Inversion Table Exercises and Routines
I’ve created different routines for beginners, for back, sciatica or neck pain. Different exercises with 3 intensity levels to beginners and more advanced users. Find the exercises here.