How Long You Should Hang Upside Down

how to hang upside down without inversion table

How long you should hang upside down If you’ve considered taking up an inversion practice. The answer varies depending on some factors, but without a doubt, it’s easy to figure out. Finding the perfect amount of time to hang upside down can take patience, but in the end, you’ll reap some benefits.

Before diving into the good stuff, let’s start out with a warning. How long should you hang upside down?

Hanging upside down requires extreme caution. It is effortless to hurt yourself when trying to invert, and hanging for too long can lead to dire consequences. Always have a safety spotter nearby when attempting to turn yourself entirely upside down.

Why Invert Your Body?

How Long You Should Hang Upside Down

If you’re unfamiliar with the process of inversion, you may be wondering why anyone would intentionally hang upside down. While hanging upside down can be scary for some, others find it quite enjoyable. In addition to being enjoyable for many, inversion practices can provide a wide array of health benefits from breathing easier to reducing chronic back pain.

Inversion therapy is used by many health professionals to help patients find pain relief and live a happier life. However, you should always check with your primary care physician before starting any new physical hobby. Inversion therapy is appropriate for many but can be dangerous for people with certain health conditions.

Keep in mind that inverting your body for a long time can lead to difficulting breathing, fainting spells, or even heart failure. Also, remember that these events are extraordinarily rare and affect very few people who practice regular inversion.

How To Invert Your Body

There are numerous ways to practice inversion, but the most common method is by using an inversion table. Inversion tables are an excellent way to get your head below your heart. Unlike some other means for inverting your body, they do not require the user to have immense core strength.

To use an inversion table, begin by deciding what angle you’d like to invert too. Many inversion tables come with a safety strap that allows the user to set their desired angle before they begin. If you are new to inversions, it may be more comfortable for you to start at a slant instead of entirely upside down.

Once you have set your desired angle, put your feet into the footrests and secure your ankles. Slowly lean back until the table tilts and you reach your desired inversion. In this position, you can stretch, relax, or even practice core strengthening exercises. To return to your starting position, use the handles to pull yourself up gradually.

When using an inversion table, always take your time when changing positions. Moving too quickly into an inversion or returning to an upright position too fast can cause discomfort or lightheadedness. If you feel uneasy, have your spotter help you to move into a comfortable place.

Other Methods of Inversion

If you do not have access to an inversion table, there are several other methods of inverting your body. How long you should hang upside down does not change with any of these methods. Additionally, you should start slowly with any technique of inversion and let your body become accustomed to being upside down.

To invert your body without an inversion table simple start by laying with your feet elevated above your head. With time you can move onto using a variety of yoga poses to position your head below your heart. Headstands and handstands are both excellent methods of inverting your body.

Those who are in the excellent physical condition you may be able to use gravity boots to hang upside down. However, if you are using these inversion boots, it is imperative that you have a safety spotter nearby. Inversion boots present the most significant risk of falling or getting stuck upside down.

For the most playful of us all, consider hanging upside down at the park. Just like during childhood, monkey bars can make an excellent place to hang upside down and release some stress. Also, letting your inner child run the show for a while can provide a nice break from the ebbs and flows of day-to-day life.

How Long Should You Hang Upside Down

When you first begin an inversion practice, you may feel a rush of fear or discomfort when you move into the upside down position. With time, hanging upside down will begin to feel more comfortable. Once you become comfortable being inverted, you may wonder how long you should hang upside down.

There are a few consideration to keep in mind when deciding how long to stay in a hanging position. As mentioned earlier, you should keep a spotter nearby for safety.

Listen to Your Body

The most important factor to take into consideration when deciding how long should you hang upside down and how it feels for your body. You may feel worried about the negative consequences of hanging for too long but rest assured, injuries rarely happen.

When you are in an upside down position, take notice of how your body feels. If you start to feel light-headed, dizzy, or short of breath, safely return to the upright position. In the end, you are the only one who can feel what is going on inside your body. If being upside down ever feels like too much, come out of the inversion to rest your body.

Start Slowly

When you begin any new physical practice, it’s a good idea to ease into it. Hanging upside down is no different. When it comes to using an inversion table, you can start seeing positive benefits with just one to two minutes of being upside down each day.

It’s okay to use an inversion table more than once a day. In fact, you can invert yourself multiple times a day in short stretches to see an increase in positive benefits. Coming back to the upright position for even just a few minutes will allow the blood to move from your head to the rest of the body.

Work Your Way Up

After you have been practicing inversion for a few minutes at a time, you can begin to stay inverted for more extended periods of time as you feel comfortable. How long should you hang upside down? Around this time you can also start increasing the angle of inversion you use.

You should only increase the amount of time you spend upside down by a little bit at a time. Adding two to three minutes may not seem like much, but it can make a significant impact. Eventually, you can work your way up to regularly staying inverted for 10 to 20 minutes at a time.

Other Considerations

Health Risks

As mentioned earlier there are a few situations in which you should not practice inversion. People with high blood pressure, glaucoma, weak bones, or heart and circulatory problems should not hang upside down. Additionally, if you are pregnant, it may not be safe to invert your body.

Along with the conditions mentioned above, inversion can cause unintended consequences. Staying upside down for too long causes blood to pool in the head. While this is perfectly safe for short periods of time, it can be deadly if you are upside down for too long. Keeping a safety partner nearby reduces the risk of getting stuck in an inverted position.

Hanging upside down can also make it difficult to breathe and slow the heartbeat. Again, these effects are subtle in the short term, but staying upside down past the point of comfort and enjoyment is strongly discouraged.


Hanging upside down can be enjoyable for people of all shapes and sizes. However, if you are significantly overweight or in terrible physical condition, it is crucial to exercise additional caution.

Inversion therapy can cause joint discomfort when you first begin. This discomfort is more likely and more dangerous for people with more substantial bodies. Because our bodies are not used to hanging upside down by the hips and ankles, it is imperative to ease into the practice.

Also, it is vital that you are physically fit enough to return to the upright position. While inversion tables typically make this process very easy, some other methods of inversion are not as forgiving. As mentioned above headstands, handstands, and inversion boots are good ways to hang upside down. However, these methods also present a higher risk of injury.

Inverting your body is a healthy habit that can lead to many health benefits. However, it is essential to use caution when first starting this new habit. Always listen to your body on how long should you hang upside down to keep from hurting yourself, and you’ll be a pro at inversion in no time.

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