Cartilage Feeding by Stretching Your Joints with Inversion Therapy - Being Straight, Strong and Healthy by Daily Using the Inversion Therapy

06/01/2022

Dear All!

Do you know what the cartilage between your bones purpose is?

The purpose of cartage very well defined in Wikipedia. This is an elastic tissue, which covers and protects endings of your bones where they are connecting to each other as joint. Cartilage is also a structural component in your rib-cage, your nose, including your bronchial tubes, your ears, intervetebral discs of your spine, and other parts of your body.^[1]

The cartilage helps as a cushion between your joints and supports your body tissues.^[2]

Do you know the reasons why does cartilage between your bones disappear?

Obesity
Not enough exercises
Lack of movement – sedentary lifestyle
Trauma from sports injuries or accidents
Instability of your joints
Not good nutrition for your cartilage
Improper medications
Based on your genetics and age

Have you got an idea how to protect or recover your cartilages?

There are several means:

Medical treatment: giving not full recovery and; people getting addicted to medical supplements without receiving any results.
Operations with implants: 1) Not always successful; 2) The artificial materials wear and tear during the time and, so, there might be another surgery.
Massages: They are helpful. However, to obtain some results, you should go through at least 20 procedures at the beginning and then you have to continue with it in regular basis, till the full recovery, if that could even happen.
Yoga: In time, there is proven that with yoga, you will obtain great results.
Inversion therapy: Similar to yoga, with Inversion Therapy you will experience sustainable benefits. What’s more, here you don’t have to put too much effort, time and money.

As I have more the 5 years of trial to find the best method to recover and keep save my cartilages, I came to the conclusion that the Inversion Therapy is the most reliable one.

In the following section I am showing the exercises on Inversion Table, which part of the Inversion Therapy, from which I gained great benefits.

Warm Up

We start with x10 swing.

Results:

Preparing the body for practice;
Stretching and Relaxing Muscle and Joints;
Nourishing your Cartilages;

Exercise 1: Hanging

Now we will remain upside down on the at the most comfortable for us slope, on 20, 40, 60 degrees of fully inverted.
In this position we will stay for 5 to 10 full breaths.

Results:

Stretching of your spine;
Unloading and nourishing the cartilage around your spine and all your joints – ankles, knees, hips, spine, shoulders, shoulder blades, collarbones and neck;

Exercises 2: Twisting with hands on the floor

While in this position place your hands on the floor, with palms facing backwards.

Turn your body to the right and stay here for 5 full breaths.
Go back to the center.
Now turn you body to the left and stay here for 5 full breaths.

Results:

Removing the tension in your hips, in your spine and in your neck;
Nourishing the cartilages in your ankles, knees, hips, spine, shoulders, shoulder blades, collarbones and neck;

Exercise 3: Stretching your hands

On the fixed angle of the inversion table, 40 or 60 degrees, extend your arms:

From here with right hand grab the wrist of the opposite, left, hand and start pulling it; while doing that take 5 slow full breaths, and feel how the gravity extending all the muscles and joint of your left hand.
Change the hands and repeat it.

Results:

Stretching and extending your muscles and removing the stiffness in your joints;
Nourishing the cartilage around of your elbows, shoulders, shoulder blades, collarbones and neck;

Exercise 4: Grabbing your elbows above your head

Choose the most comfortable for you slope, at 20, 40, or 60 degrees.

Grab your elbows above your head.
Stay here for 5 to 10 full breaths.
Switch and continue for another 5 to 10 full breaths.

Results:

You will feel stretch and opening on both sides of your torso, spine, shoulder blades, shoulders and your neck;
You will get nourishing of your cartilage around your spine and all your joints – ankles, knees, hips, spine, shoulders, shoulder blades, collarbones and neck;

Exercise 5: Fingers crossed behind the nape.

Yet you are still at this slope, interlock your hands behind your neck.

With inhaling turn to the right, while trying to keep your whole body in one plane, stay here for 5 full breaths.
Exhaling return to the center.
Then inhaling, turn to the left, keeping your whole body in one plane and stay here for 5 full breaths.
Return to the center with exhalation.

Results:

Extending and relaxing your side muscle groups around your neck, shoulders and spine;
Releasing the tension in your neck, spine and hip joints;
Nourishing the cartilage around your hips, spine and neck;

Exercise 6: Crossed forearms in front of your chest

Extend your arms straight forward, perpendicular to your body.
Cross your arms so that your right hand is above your left hand.
Then bend them at the elbows and touch your palms as much as possible.
Keep your forearms parallel to your body and your elbows level with your shoulders.
Keep your ears away from your shoulders.
Stay here for 5 to 10 full breaths.
And switch arm and repeat the same for 5 to 10 full breaths.

Results:

Opening your shoulders and shoulder blades;
Nourishing the cartilage around your shoulder, shoulder blades, elbows, wrists and fingers;

Exercise 7: Pushing one hand behind the head and strain your shoulders

Raise your right hand over your head, bend it from the elbow and walk your fingers on the back of the table, imagining that this is your spine. With your left hand help the right one to go as far as it could. Stay at this position for 5 to10 full breaths.
Switch hands and repeat the same with you left hand bend and right hand supporting for 5 to 10 full breaths.

Results:

Opening your shoulders, shoulder blades, side torso muscles and chest muscles;
It also stretches your abdominal, spinal and back muscles;
Remove the tension between your shoulder joints;
Nourishing the cartilage around your shoulder joints, collarbones and spinal column;

Exercise 8: Seated Forward Bend – Straight

Release your arms straight above your head

With inhaling fold forward towards your feet, with an erected spine.
Stay here for 5 to 10 full breaths.
Then return.

Exercise 9: Seated Froward Bend – to Sides

From where you are, again release your arms straight above your head

With inhaling and erected spine fold forward towards the side of your right foot and grab the table with both your hands.
Stay here for 5 to 10 breaths.
Return.
Repeat the same to the left.

Results from 8^th and 9^th exercises:

Thanks to the gravity, it pulls the pelvis down and opens the pelvic floor;
Your hip joints open;
Removes Blockages in this area;
Takes off the pressure and irritation on nerves and/or blood and lymphatic vessels:
The tension in your hamstring muscles is relieved;
The whole your spine relaxes;
Nourishing and rejuvenating the cartilage around your spine and all your joints – ankles, knees, hips, spine, shoulders, shoulder blades, collarbones and neck;

Exercise 10: Continue with a breathing technique called Brahma Mudra ^[3]

We go to the most comfortable angle of inversion and will fix the table on it. Then we will put our hands next to our body, with elbows facing down and palms facing upwards.

Slowly, while inhaling and staring at the tip of your nose, start turning your head to the right as far as you can, without tension.
Then, when exhaling, and keep on staring at the tip of your nose, return your head to the center.
Repeat this to the left.
After that, inhaling, take your head up, while still looking at the tip or your nose.
Start exhaling and return back to the center.
Finally, inhaling, star moving you head down and at the same time moving your eyes up to the point between your eyebrows and your chin reaches your collarbone.
When star exhaling, slowly return you head to the center and your eyes gazing the tip of your nose.

On each inhalation and exhalation, go very slowly.

This is one round.

For your benefit do 3-5 repetitions.

Results:

This breathing technique is usually done in sitting or standing position. However, when you are upside down this, the gravity helps relaxing your neck and jaw muscles;
There will be nourishing of your cartilage around your spine, shoulders, shoulder blades, collarbones and neck;

Go back to a starting position and return on your belly.

Exercise 11: Spinal Extension

Next, go to the center, grab the frame underneath and start pressing your feet backwards, in the direction of your back, then release them. Repeat this at least 5x times.
After that, grad the frame the top and repeat the same for at least 5x times.
Then stretch your arms forward, past your head, and fix your palms on the floor. Now repeat the same exercise, with 5 repetitions, or more.

Results:

Extending your spinal column, opens your chest and shoulders;
Nourishing of your cartilage around your hips, spine, shoulders and shoulder blades and neck;

Exercise 12: Straight hands clasped behind the back

Straighten your hands behind you and clasp them; stay here for 5 to 10 full breaths.
When finish, with inhalation turn your head to the right and at the same time your hands to the left.
Exhaling go back to the center.
Then, with inhalation turn your head to the left and your hands to the right, at the same time.
This is 1 round.
Do from 3 to 5 rounds.

Results:

Opening your shoulders as well as your chest muscles;
You will also feel extension of back muscles and relaxation in your neck muscles;
Removes lower back pain;
Nourishing of your cartilage around your hips, spine, shoulders and shoulder blades, collarbones and neck;

Exercise 13: Hands as a Prayer Behind.

Place your hand around your body.
Slowly and gently try to reach your palms between your shoulder blades in a prayer position.
Stay here for 5 to 10 full breaths.
Then release and relax.
Modification: If you are not able to touch your palms in between your shoulder blades, grab your elbows behind your back, instead.

Results:

Open your shoulders;
Open your chest;
Removes the pressure on your lungs and your heart and make them work with ease and at its full productiveness;
Increases your breathing capacity;
Nourishing of your cartilage around your hips, spine, shoulders and shoulder blades, sternum, ribs, collarbones and neck;

Exercise 14: Interlocked hands behind the back

While almost fully inverted, raise your right hand above your head, bend it from the elbow and walk your fingers as far as you can down to your spine. Then, twist your left hand behind and try to interlock the fingers or hands behind your back. Stay here for 5 to 10 full breaths.
Switch the hands and repeat the same on the other side for 5 to 10 full breaths.
Modification: if you can’t reach your hand behind you back, use towel, robe, strap or belt.

Results:

Opening you shoulder joints and shoulder blades;
Stretching and opening your shoulder muscles and also your chest, torso and abdominal muscles;
There will be nourishing and rejuvenation of your cartilage around your hips, spine, shoulders, shoulder blades, sternum, ribs, collarbones and neck;

Exercise 15: Fingers crossed behind the nape.

From where you are, at this slope, interlock your hands behind your neck.

With inhaling turn to the right, while trying to keep your whole body in one plane.
Exhaling return to the center.
Then inhaling, turn to the left, keeping your whole body in one plane.
Return to the center with exhalation.
This is 1 round.
We will do 3 to 5 rounds.

Results:

Extending and relaxing your side muscle groups of your torso, and muscles around your neck, shoulders and spine;
Releasing the tension in your hip joints;
You will gain nourishment of your cartilage around your hips, spine, shoulders, shoulder blades, sternum, ribs, collarbones and neck;

Exercise 16: Upward facing Dog to Downward Facing Dog

Now we will place our palms just below our shoulder, with eyes gazing your nose.

We are going to perform the following pattern:

Move your head up with inhaling – to Upward Facing Dog.
Whilst moving the head down we are exhaling – to Downward Facing Dog.
This is a 1 set.
We do 5 repetitions.

Results:

Stretching the side and back muscles and muscle around your neck;
Reducing the pressure on you neck vertebra;
Creating distance between the vertebrae of your spine;
Opening and Stretching your rib-cage;
You will get nourishing of your cartilage around your spine and all your joints – ankles, knees, hips, spine, shoulders, shoulder blades, sternum, ribs, collarbones and neck;

Exercise 17: Side Triangle

Afterwards, put right hand in the center of the table and raise the left arm perpendicularly to the bench, so that both hands form one straight line. Take 5-10 full breaths.
Do the same on the other side – left hand on the table, right hand raised, with 5-10 full breaths.

Results:

Stimulates your blood and lymphatic circulation;
Releases the tension in your hips and joints;
Opens your abdominal area and your chest;
Allows your shoulder to move freely without strain;
Relaxes your neck and neck muscles;
Nourishing your cartilage around your spine and all your joints – ankles, knees, hips, spine, shoulders, shoulder blades, sternum, ribs, collarbones and neck-ligaments;

Now we will return on the table, lying on our back.

Before we do a relaxing of 5 to 10 minutes, we will finish with a calming and centering breathing called Alternate Nostril Breathing.

Exercise 18: Alternate Nostril Breathing ^[4]

We begin with complete inhalation through the left nostril by occluding the right nostril with the thumb of the right hand.
Next, plug the left nostril with the ring finger and exhale through the right.
Inhale through the right nostril.
Relax the ring finger, close the right nostril with the thumb and exhale through the left nostril.

This is one round.

Do 3 to 5 rounds.

Results:

With alternate nostril breathing, your blood receives a greater supply of oxygen than with normal breathing;
Moreover, it calms your heart and your nervous system;
It also tranquillizes your body and mind;
Relax and eliminate your joints pain;
You will have nutrition and rejuvenation of your cartilage all around your spine and all your joints – ankles, knees, hips, spine, shoulders, shoulder blades, collarbones and neck-ligaments;

Note: If you feel any pain anywhere in your body during the practice, STOP. Go and check with you medical practitioner. Start only after the pain has gone. It doesn’t matter how long it will take – hour, day, week or month. Don’t start before the pain has gone.

Note: To gain the best results, you will need to be determined and persistent.

Note: For those of you who don’t feel ready, process slowly and gradually.

Note: To take full advantage of this, try following this sequence, without interruption.

Note: As this sequence is very intensive, you can start with it 3 times a week and gradually increase it to 5 or 6 days per week.

Notes: You can do these exercises any time but the most preferable time is in the morning, before you have taken any food. Also in the evening, but at least 4 – 5 hours after you’ve had your light food.

Note: If you need a toiler during the practice – stop, use the toilet, then drink some water (for hydration) and wait for 3 – 5 minutes. After that, start from the beginning.

Here is a link with the demonstration of the exercises: https://youtu.be/PcPPirkHHNU

DECLAIMER

All information provided here is not intended to replace professional medical care. That’s why always follow the instructions of your healthcare professional in prior starting the inversion therapy.

NOTES

Consult with your medical practitioner before starting the inversion therapy;
For those of you with high blood pressure or any other cardiovascular conditions, please ask your doctor for their approval whether or not to use inversion therapy;
If are having some historical or present brain conditions, please consult with the medical specialist and neurologist before start practicing this therapy;
Check with your doctor or physical practitioner if you have glaucoma and other health issues before starting inversions;
For pregnant women it is recommended to avoid inverting;
This is strongly recommended for those of you who have recently had injuries or surgery to start with invasion therapy, only after your full recovery;

Final thoughts

Inversion therapy helps the stretching of your joints with the overwhelming pressure of gravity.

Subsequently, simultaneously your cartilage nourishes and rejuvenates.

Last but not the least, the Inversion therapy is giving the fastest recovery of your lost cartilage tissue, it is the least time consuming, and, from my point of view, the cheapest of all other therapies.