While inverted, there are several exercises that can be performed for gentle stretching and to alleviate stress. For partial inversion, you can try gentle stretches such as crossing one arm over your body and rotating up on one shoulder or arching your torso from side to side. To relieve stress in the neck, you can rotate your head gently to either side or lift your head while pushing back against the nylon cover and lifting your shoulders off the cover.
However, it’s important to remember that full inversion exercises should only be attempted once you are comfortable being fully inverted. Overdoing it can result in sore muscles, so it’s best to proceed slowly and listen to your body. Inverted crunches and full sit-ups can be performed, but it’s recommended to start with partial sit-ups if you’re using the Back Revolution. Inverted squats can also be done to exercise your legs, and rotational stretching can be performed using the A-frame, support structure, or door frames.
Back extensions can be performed using the inversion table by reaching your hands over each shoulder and pushing your body out away from the bed. However, it’s important not to use the rear legs of the A-frame for extensions as it may place your body weight outside the safe support area of the A-frame. Added traction can also be felt by reaching forward and grabbing onto the crossbar of the A-frame on the inversion table or by grabbing hold of the lower handles on the Back Revolution.
The most important thing to remember is not to overdo it. Inversion is not a “no pain, no gain” situation. The stretching of muscles, ligaments, tendons, nerves, etc. can be much stronger than you realize when you’re doing it on the gravity table. You may not realize you overextended until the next morning when you cannot get out of bed due to a pulled muscle in your neck or back. So, always listen to your body and stop as soon as you feel like you’ve had enough.