How To Hang Upside Down Without an Inversion Table

how long should you hang upside down

There’s no denying it, the benefits of hanging upside down are compelling.

There are promises of better health both inside and out. But many consumers are thinking twice about purchasing an inversion table. The vast size and hefty price tag can deter some potential customers.

Luckily, there are many ways to experience the profound benefits of inversion therapy, without the burden of purchasing an inversion table.

Below we’ll explore different methods of learning how to hang upside down without an inversion table.

What is Inversion Therapy?

Simply put, the practice of inversion therapy is the process of intentionally putting your body into an upside down position to attain specific health benefits.

In practice, this can be as simple as using yoga asanas to move the head below the heart or as complex as strapping into a set of gravity boots.

Typically, when people think of inversion therapy, they picture inversion tables.

Inversion tables are an excellent and easy way to invert the body with little to no physical effort on the end of the user.

However, learning how to hang upside down without an inversion table is a natural process and a quick way to realize the benefits of inversion.

What Are the Benefits of Inverting?

how to hang upside down without inversion table

A simple internet search will provide a lot of information on the benefits of practicing inversion therapy. For those unfamiliar with the potential benefits, we’ve provided a few examples here.

Reduced Back Pain

Many people find inversion therapy as a solution to persistent back pain. Persistent lower back pain can contribute to reduced physical activity, depression, and general unhappiness.

At Hanseo University in South Korea, one study concluded that lower back pain reduces with regular inversion therapy.

Improved Spinal Health

Specific activities such as sitting, running, and bending put an undue amount of pressure on our spines. You can minimize these pressures by practicing inversion therapy as a means to counteract daily activities.

The neutralizing effect of inversion promotes a healthy spine and a pain-free back.

Increased Flexibility

Inversion practices can inherently lead to an increase in flexibility. Especially, when you use an alternative method such as yoga poses to achieve your inverted state, flexibility is bound to improve over time.

This improvement can help you when bending and reaching for items around the home.

Reduced Need for Surgery

More than one study on back pain and lumbar disease, have shown a decreased need for surgical intervention in patients who participate in inversion therapy.

While hanging upside down, the spine decompresses and can improve a wide array of back problems.

Many other potential benefits await those who incorporate a regular practice of inversion therapy. Some of these include better breathing, better digestion, and a better mood overall.

Keep in mind that to get the benefits of inversion you don’t necessarily need to get entirely upside down.

How To Hang Upside Down Without An Inversion Table

There are many ways to hang upside down and get the benefits of inversion therapy.

As mentioned above, inversion tables are the most popular known ways to get upside down.

Luckily for those who can’t or don’t want to purchase an inversion table, there are many other options available to hang upside down without an inversion table. 

Below we’ll introduce you to several ways to hang upside down. Keep in mind that it is always a good idea to work with a partner when inverting.

This safety measure is particularly accurate when considering inversion methods that can keep you “locked” in an upside down position.

Hanging your body upside down can be great for your health, but always take precautions to hang upside down safely.

how to hang upside down without inversion table

Exercise Ball

For those looking for a budget-friendly tool to help grow an inversion practice, an exercise ball can be an excellent choice.

Stability balls don’t take up a lot of space and are appropriate for users of all fitness levels.

While you cannot invert your body completely when using an exercise ball, it is still possible to get your heart above your head, reduce back pain, and improve core stability.

Exercise balls are a great tool to work up to being able to accomplish more difficult inversions.

Additionally, this tool is affordable and more comfortable to use than some of the other devices on this list.

Yoga Inversions

For those looking to improve flexibility and access the vast array of benefits of inverting, a regular yoga practice can be a useful tool.

Many familiar poses can get the head below the heart and allow your back the relief of hanging upside down.

If you haven’t practiced yoga before you may worry that you don’t have the necessary flexibility or know-how to do complicated inversion poses. However, many inverted poses are safe for beginners and quick to learn.

A few poses that are excellent for beginners include downward dog, forward fold, and legs up the wall pose.

The benefits of inversion will increase with the consistency of practice, and over time you can build the necessary strength for more difficult inversions such as headstands or handstands.

Yoga Trapeze

If you are the type of person who enjoys having a wide variety of options, a yoga trapeze may be your inversion dream. A yoga trapeze provides a safe and relatively compact way to practice inverting.

While the price of a good quality yoga trapeze is comparable to an inversion table, this helpful tool will not take up nearly as much space in your home.

Additionally, in a yoga trapeze, you can perform a wide variety of inversions while simultaneously working on your core strength.

A yoga trapeze system can be an excellent tool for those who are already in relatively good physical condition.

However, if you live a sedentary life or lack the muscle support your body well, using a yoga trapeze may be difficult for you.

If you have been trying to perfect back bends or handstands in your yoga practice, a yoga trapeze can be a useful tool.

These durable ribbons of fabric can support a surprising amount of weight and help to build strength for more extended inversion sessions.

Headstand Stool

earning to invert your body without additional support is a challenging and time-consuming process.

This helpful tool is excellent for headstand novices and advanced practitioners alike.

Headstand stools allow users to invert the body without putting pressure on the head or neck. Most headstand stools also double as a small but useful workout bench.

There are a few different varieties on the market today, but if space is your primary concern, look for a model that can fold for storage.

Again, this tool is best used by those with a relatively stable core. If you aren’t accustomed to practicing headstands, this tool can help you learn by providing extra support.

Inversion Boots

For the brave of heart and the extremely fit, inversion boots can be a useful tool for decompressing spinal pressure. Inversion boots can sometimes refer to as gravity boots or anti-gravity boots.

But don’t get confused, these boots don’t provide any gravity-defying effects.

Inversion boots work in conjunction with a rack and bar system. The rack and bar safely mount to a doorway keeping this system up and out of the way. Using the method involves strapping the boots to the user’s ankles and then hooking them to the rack.

To use inversion boots, you must have the necessary core strength to raise and lower yourself to and from the hanging position. This strength is crucial. If you do not have this kind of core strength yet, try using other inversion techniques.

The different methods listed above will help you build muscle, and you can work up to using gravity boots.

Inversion Chair

Inversion chairs are an excellent option for many people. It does not allow the user to go completely upside down and can be fantastic for those with a limited range of motion.  In addition, these devices put less strain on the ankles, hips, and knees of users.

Generally speaking, inversion chairs are just as expensive as inversion tables but more limited in functionality. Additionally, these tools will take up the same amount of space in your home like a traditional inversion table.

However, inversion chairs are still a viable option for hanging upside down without an inversion table.

Tips for Inverting Safely

Inversion therapy is an excellent practice with numerous health benefits, but you should take care always to practice safely.

Follow these tips to have a superb inversion experience.

  • Start by inverting for 1-2 minutes at a time.
  • Build your practice gradually over time.
  • Always listen to your body.
  • Have a safety partner nearby to assist you in case you get stuck.
  • Keep an open mind and have fun!

Learning how to hang upside down without an inversion table can be a fun practice that comes with a wide array of health benefits. But, use caution and ask your doctor if inverting is safe for you.

Certain health conditions can make inverting unsafe or even harmful. By using the tips above you’ll be well on your way to inverting on a regular basis and reaping the significant benefits of hanging upside down!

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