Do you feel that your body has become stiff over time and needs to be made a little more flexible? Do neck and back pains occur occasionally to you? Well, if you are facing these problems, don’t assume that only expensive therapies can help. Another cheaper option to eliminate all these problems is inversion therapy. In simple language inverting your body means turning it upside down in such a way that your face is towards the floor and feet up in the air. It is known to improve posture, digestion, breathing and even easing out stresses and tensions of daily life. This therapy can be done at home all by yourself, with or without any equipment. This article will provide you with plenty of ways to reap all its benefits without having to invest in fancy equipment or exorbitant sessions with professionals.
10 Ways Hang Upside Down Without Inversion Table
1. Inverted Yoga
Inverted Yoga technique is the simplest, yet one of the most effective techniques to get all the benefits of inverted therapy. It varies from basic to advanced level. If you’re a beginner, you can simply do the downward dog position. It stretches out your spine and relieves back pains as well as neck pains. It can be very useful for cervical patients if done in the right way. It is also done as a part of stretching exercises post an intense workout by people. Gym trainers, as well as doctors, recommend practising this posture. Once you have gained experience at the beginner level, you can modify the position to make it more complex and effective.
It suits anyone and everyone, no matter what your age is. And already being in love with yoga can prove to be a cherry on top.
2. Headstand Tool
Many people fear doing handstands as an inversion exercise. No wonder, it can sound dangerous to some, especially those who are not pros. But here is a solution, a Headstand Tool can be of great help even if you’re an amateur. This tool is less expensive and also takes lesser space as it can be folded up and kept in one corner of your house. It is also a safer option since it doesn’t put much pressure on the neck. So, there isn’t much need to worry, even if you’re just a beginner.
3. Pull-up Bar
Hanging from a pull-up bar is another sorted out option to practice the Inversion pose. Pull up bars are very easy to find. They are present in almost every next park. Yes, these are the same bars that we used to hang from in our childhood! So, why not now? It can be a great option to regain the same flexibility and liveliness that every child has. It can be a great source to stretch out your body, especially your abdomen and back. However, you should be very alert if you are doing this after a long time. Practising step by step can be more beneficial instead of just doing it in one go.
4. Exercise Ball
Any gym is incomplete without an Exercise Ball. Using this ball can be another cheap way to practice inversion posture. However, the exercise ball can only help you invert your body parts and not completely. Still, this is one of the easiest methods to practice the Inversion posture. It does carry with it all the benefits of reducing stress and also stretching the spine. It is especially very effective in reducing lower back pain. It also makes your body stable which makes your hand standing capabilities even better. It becomes a very popular alternative since using Exercise Ball is simple and easy. It is also available in many sizes which gives you even more variations.
5. Cat stretches
Cat stretches are another very simple way to reap the benefits of inversion therapy, especially if you are a beginner. These exercises are very easy to follow and do not need to be done under expert supervision. It is a mild form of inversion. It is highly recommended for those who are older and are not confident enough to let their bodies hang overturned even if for a short time. Even if you don’t suffer from back or neck pains, there is no harm in practising the cat stretching postures. You can incorporate it in your daily routine and it will be very beneficial in improving your posture as you age.
6. Inversion Chair
Inversion chair can be thought of as the nearest replica of the inversion table. The only difference is that it upturns you only partially, unlike the inversion table. All you have to do is sit on the chair, wrap the straps around your chest and stomach and invert. Those who are not very certain of doing the full inversion but still want to do it professionally can try using this chair. It will straighten up your spine and loosen up your joints. It will also help in improving blood flow. You can hold this partially inverted position while sitting on the chair, for as long as you want.
7. Gravity Boots
Gravity boots are preferred by those who are into fitness. They are simple to use as well as store. These boots can be worn and strapped around the feet. These boots are then attached to an inversion rack that helps you turn upside down. This is a very convenient method. It is also recommended by fitness trainers to increase core and leg strength and build-up muscles. To make to therapy more intense, you can pull yourself up and down. Pulling yourself up and down using leg muscles can be very useful for all the fitness enthusiasts, but this should be done safely using the right technique. This technique is also proven to increase height and straighten up the posture of the body.
8. Yoga Trapeze
Yoga trapeze consists of a bunch of fabrics and ribbons that can be hung in your house. Any hooks on the ceiling or even doorways could be used to affix these ribbons. Once attached properly you can fasten them around your body and practice a variety of inversion postures. Also, you don’t have to be sceptical about them breaking off the hook because they are made up of a strong high-quality fabric that can easily bear the weight of your body. They are not very expensive and also easily available at all stores that sell sports-related equipment or even online.
9. Pro Handstand
The most common, yet the most difficult pose for doing inversion therapy is pro handstand. It can be very dangerous if done abruptly or casually. Hence, it is recommended to learn the positioning step by step under expert supervision. Also, make sure you consult your doctor or physician to know if it will suit your body type or not. Learning and practising it every day by setting new targets each day can make you a pro within a few weeks. And if you are already a pro in handstand, well nothing can be better than that! You are all set to harvest all the benefits of inversion therapy.
10. Upside Down against a Wall
Call it a noob technique but its benefits are no less. This can be very useful for those who are not confident enough to hold the actual handstand position. This can be an easy and less risky substitute to pro handstands. And guess what, all you need is a ‘wall’! Try to place your feet and legs against the wall with your hands cemented on the ground. Then, try to move your hands inwards, towards the wall and feet to a greater height. After you reach a position where your body cannot go any further, just stop and try to stretch out. Hold this position for as many seconds as you want and then come back to the normal position gradually. Even though it is a very basic technique, but still one should be careful and do it step by step, and not abruptly.
Hence, there are many other options to carry out your inversion therapy even if you don’t own an Inversion Table. The methods stated above included many such ways, some of which requires an equipment and some do not. So, there are a bunch of alternatives to choose from as per your need. We hope that this article helped you in choosing the alternative best suitable for you!