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IMPORTANT DETAILS REGARDING INVERTING
Begin Slowly:
• To start, invert only 15 - 20 degrees for a week or more until you get used to it.
• Stay down as long as you are comfortable, even if only a few seconds at first.
Make Changes Gradually:
• Increase the angle in small increments only if it is comfortable to you. You
can gain all the benefits of inversion without ever inverting beyond 60 degrees.
Muscle stretching and relaxation can be realized at as little as 20 degrees.
• You may want to increase your routine from 1-2 minutes to 5 or more over time
- just listen to your body. Remember, this is not a no pain, no gain situation!
Pay Attention to What Your Body Tells You:
• Remind yourself that your body is unique and it will tell you what is good for it.
• Pause at horizontal when returning upright - dizziness after a session is a sign
that you should take more time to let your body readjust.
• Wait for a while after you've eaten before you invert.
• If inversion makes you nauseous, don't fight it. Come up as soon as you feel queasy, even if after only a few seconds.
Give it time--it may take weeks or months before your inner ear gets used to inverting.
Moving While Inverted is Helpful:
• Add gentle stretching and light exercises only after you are comfortable with inversion. Movement while inverted may
help make inversion a more comfortable experience and may help joints to realign and muscles to stretch and relax.
• Movement may be accomplished either by intermittent or rhythmic traction or by stretching and exercise:
Owner's Manual
OWNER'S MANUAL
Intermittent traction consists of 1-2 minutes inverted and a half minute up, to
be repeated as long as is comfortable at angles that are comfortable for you.
Rhythmic traction is a more evenly spaced moving down and up.
Stretching can be done at partial inversion (torso rotation) or at full inversion
(torso rotation, back extension and flexion).
Exercise should only be performed from the fully inverted position. Crunches,
full-range sit-ups and squats provide a great way to strengthen muscles with
virtually no loads to your joints.
Keep elbows close to the body while exercising to avoid impact with the
Rear Frame. DO NOT use weights, elastic bands or any other exercise or
stretching device while on the inversion table. Confine all inverted
activities to smooth movements. Aggressive exercises, which involve a lot
of body movement, can cause equipment to tip over resulting in serious
injury or death.
Do It Regularly:
• Make inversion a regular routine and integral part of your life...that is how
you will experience the most benefits!
© COPYRIGHT 2006, STL International, Inc.
International Law Prohibits Any Copying, 01/06-3
II-L256
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