Hanging upside down, often called inversion, is a technique that uses gravity to stretch the spine. This practice can be performed at home using specialized equipment to temporarily relieve compression forces associated with standing upright. The goal of at-home inversion is to achieve a controlled, partial, or full inverted state safely and systematically. Successfully attempting this requires understanding the necessary hardware, following strict health precautions, and mastering specific procedural techniques for entering and exiting the inverted position.
Necessary Equipment for Home Inversion
Inversion tables are the most common device, consisting of a frame and a padded backboard that pivots to allow controlled rotation. Before use, the table must be adjusted by setting the height, often starting about one inch taller than your actual height to achieve the correct balance point. Many models include a tether strap, which is a safety mechanism to pre-set and limit the maximum angle of inversion during initial sessions.
Gravity boots offer another method, requiring a sturdy, fixed overhead support like a robust pull-up bar. These boots clamp securely around the ankles, allowing the user to hang completely free. The overhead bar must be structurally sound and thick enough to safely accommodate the boot’s hook mechanism without slipping or flexing under full body weight.
Aerial yoga swings or hammocks provide a fabric-based option that must be anchored to the ceiling using professionally installed rigging plates or eyebolts. This setup demands significant clear space, ideally a minimum of one meter around the hammock, and a ceiling height of at least two meters, with 2.5 to 3 meters being optimal for full range of motion. Consulting a structural engineer before installing any ceiling mounts is necessary to ensure the load-bearing capacity of the beam or joist.
Essential Safety and Health Precautions
Consulting a physician is necessary before attempting inversion, as hanging upside down is strictly contraindicated for individuals with certain health conditions. Absolute contraindications include severe hypertension, glaucoma, a detached retina, or a history of stroke or transient ischemic attack. The inverted position significantly increases blood pressure and intraocular pressure, which can exacerbate these conditions.
Individuals with specific musculoskeletal issues, such as severe osteoporosis, unhealed fractures, or acutely swollen joints, should also avoid inversion due to the mechanical stress it places on the body. Starting slowly is paramount. Begin with a partial inversion, such as a 20- to 45-degree angle, to allow your body to acclimate to the change in blood flow and pressure.
Wearing lace-up athletic shoes is advisable when using inversion tables or gravity boots, as they provide a firm base for the ankle restraints and prevent the foot from slipping. A spotter is highly recommended during your first few sessions, especially when using equipment that requires complex mounting or dismounting. Secure long hair and remove jewelry, such as necklaces or earrings, to eliminate entanglement hazards with the equipment.
Step-by-Step Inversion Techniques
When using an inversion table, the initial step is to lock your ankles securely into the restraints, ensuring the pressure rests on the fleshy part of the ankle, not the foot itself. Begin the inversion by slowly leaning back, using the handles for control, and finding the “point of precision balance” where the table is neither upright nor fully inverted without effort. For greater inversion, gently raise your arms overhead, using this subtle shift in weight to control the table’s pivot.
For gravity boots, the procedure involves securing the padded boots to the smallest part of your ankles using a latching system, confirming the connection. To invert, grip the bar firmly, hook one boot onto the bar, shift your entire weight to that side, and then hook the second boot before slowly lowering your body. Limit the initial session duration to 30 seconds to one minute to test your body’s tolerance.
To exit the inverted position on a table, slowly bring your arms down and pull the table back up toward the upright position, pausing just shy of horizontal for one to two minutes. This slow transition allows blood flow to re-regulate, which helps mitigate post-inversion dizziness. Exiting gravity boots requires using abdominal and arm strength to pull the torso up to the bar to unhook the first boot, followed by the second, before safely stepping down.
Physiological Effects of Hanging Upside Down
The primary mechanical response of hanging upside down is a form of spinal decompression. This inverted traction creates a temporary increase in the space between the vertebrae. This action is theorized to reduce pressure on the spinal discs and nerve roots, which may temporarily alleviate localized strain.
Inversion also significantly alters the circulatory system’s dynamics by increasing the venous return of blood from the lower extremities toward the heart and head. The head’s lowered position causes a temporary pooling of blood, leading to a measurable increase in both blood pressure and intracranial pressure. The heart rate typically slows down as the body attempts to regulate this influx.
The stretching of the posterior muscles, tendons, and ligaments along the spine and hips is another immediate physiological effect. This passive stretching, enabled by the relaxed state of the inverted position, can lead to a temporary decrease in muscle tension. This response is due to the mechanical and circulatory shift imposed by inversion.