Dear Reader!

The following exercises are for relaxing and curing any pain you have in the area of your waist or your lower back.

Let’s begin!

We lie on our stomachs on the inversion table.

Exercise 1:

1. We’re grabbing the outer side of the frame, from below, with both hands;
2. With exhalation, we push with our legs, backwards, while at the same time moving our shoulders away from our ears;
3. When inhalation we relax;
4. We perform 10-20 repetitions;

After that we are resting for few deep and full breaths.

• Then we are grabbing the frame of the inversion table from above;
• Now will repeat the same as in 2. and 3., for 10 -20 times;

When finish, we will relax for a while.

Results:

• Alleviation of the pain in the lower back, and the area of our waist;
• Stimulating and stretching the entire musculature in the back of the legs, in the waist and along the spine;
• Sowing and tightening the buttock muscles;
• Giving elasticity, lengthening and strengthening of the abdominal muscles – front, back, internal and external;

Exercise 2:

1. As we are in position of the previous exercise, we place our elbows on the inversion table, under the shoulders;
2. We cover our cheeks with our palms, with fingers pointing backwards, where index fingers are under the ears, the middle, ring and little fingers remain above the ears, and the thumbs we position under the lower jaw;
3. With an even breathing we begin to slowly and gently pull our head, so that relaxation is felt throughout the spine, especially in the waist area (our chin is tucked into the collarbones, and our cervical vertebrae are aligned with the entire spine);
4. We will remain in this position for at least 25 full, slow and even breaths;

Then we relax our hand, freely down.

Results:

• The tension and stiffness in the waist area and along the frontal spinal column are relaxed;
• The pelvic floor opens;
• Tension in the hips is relieved
• Releases the whole lower back and waist area;

Demonstration of the exercises you can find on the following YouTube link: https://youtu.be/3TUiHpGczeo?feature=shared

These exercises are suitable and recommended for:

• People with a stagnant life and sedentary work;
• Sportsmen, athletes, gymnasts;
• For mothers in labor (after the 3-rd month);

Notes

1. Consult with your medical practitioner before starting the inversion therapy;
2. 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; 
3. If  are having some historical or present brain conditions, please consult with the medical specialist and neurologist before start practicing this therapy;
4. Check with your doctor or physical practitioner if you have  glaucoma and other health issues before starting inversions;
5. For pregnant women it is recommended to avoid inverting;
6. 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;

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.

Final Thoughts

Applying this practice as your daily routine:

1. You will avoid spinal or hip surgery;
2. It doesn’t take a lot of time;
3. Low cost in a long run;

Last, but not the least, it will make you feel healthy, happy and with positive mindset.