Inversion Tables

[n10sive]

I got one of these INVERTRAC things and have been happy with it. Much easier to get in and out of. My Chiropractor recommended it to me.

I also like it because when inverted I can twist to crack my lower back, and it does a great job cracking my upper back between my shoulder blades.

 

[Entoptic]

please to be sharing?

My back is always hurting after a week in the office and I've had ergo come. Next is a standing desk but not sure I want to stand all day in dress shoes

Sure I can try to explain them here. If you are in an office space I have found that taking a 5 minute walk and shaking your body out around the office once per hour is key. It will help with the static hunched over thing all us cube/office folks do daily.

First one of the guy is pretty simple. It stretches my butt/ass/glut pretty damn well and honestly it is the most amazing stretch I have found. There is something about stretching that muscle that just feels right. Keep your gay jokes to yourself!

The second one of the lady in purple/blue is hard to explain. Get in that pose but start off with your hands on the front shine for balance. Her stretch is a deep one that you will try to work up towards. Make sure your back legs hip is turned forward because that is what will make the stretch really work. Also make sure to have straight legs or this will not work. The way I like to start it is step forward, put my hands in the air, lean forward and place hands on front shin, and then twist my hips into position to really set the stretch.

Third is the Sun Salutation. Best to watch a video on it. There are many variations and you can use which ever works best for you. Do it 3 times and you will really feel it. First time is just to figure it out, second is the warm up and the third you should really feel it.

Fourth is just a basic side stretch. Make sure to feel it from your hips to the tips of your fingers and do both sides along with middle. Don't lean over to the side. Try to keep upright and not a tipped over tea kettle if that makes sense.

All these stretches except for the Sun Salutations are held and you gotta breath. On each breath go deeper into the stretch. Just talking about this stuff makes me want to do them!

I have a few more if you are interested. Remember that stretching is unique to the condition and the person. What may work for me might not work for you and you have to do it a few times a day to really see the results.

 

[TheBoatDude]

The foam roller has been a HUGE help for me. I payed $25 at Big5 and it might just be the best $25 I ever spent.

I paid like $35 for one at Sports Authority. $35 for round foam. Fuck me in the heart.

 

[Yakoo752]

awesome - thanks!

I love sun salutation and childs pose! Your first seems really interesting and I'm stoked to try it. We have a gym at work so I may begin taking a lil bit longer lunch to do some of these then/there

 

[Dubbington]

I paid like $35 for one at Sports Authority. $35 for round foam. Fuck me in the heart.

Foam work but break down. I made one 24" long out of 4" PVC and wrapped it in a yoga mat. Works great! Might need to double wrap if it's too hard.

 

[954Rider]

Thanks for the tips ya'll. That Invertrac looks pretty interesting. I think I'll give that some serious consideration as well. Just kinda hoping some more inversion table personal experience and what others have been used.

Some stretches that have kinda helped me is simply hanging on a monkey bar thing or something, with my feet off the ground so that it allows my spine to stretch out? I think that's why I'm hoping the inversion thing will work even better in reverse gravity. I also stand with my feet parallel pointing forward and just reach down and grab ankle. But that seems to be more of a middle back stretch as I hear that cracking.

My back pain is probably a result of years of playing basketball at a heavier weight than your typical baller. Also gained more weight last few years so that doesn't help. I'm seriously planning on losing weight and eating healthier.

 

[scratchpad]

Walmart Online- Roman chair. Its a very sturdy piece of equipment and takes 20 minutes to put together.

Amazon Online- Rumble Roller. I have a hard foam roller as well but like the rumble roller more.

And

The exact same stretches Entopic talks about work for me.

 

[Entoptic]

awesome - thanks!

I love sun salutation and childs pose! Your first seems really interesting and I'm stoked to try it. We have a gym at work so I may begin taking a lil bit longer lunch to do some of these then/there

Post your results on the first stretch. It's amazing!

I forgot to mention I also put my back against the wall and then lean forward in an attempt to have my belly button touch my thigh. Then I try to walk my hands down my legs to the ground and get a good stretch in but always think belly button to thigh.

I also have some great Chinese Circus stretches if you want to learn them. These stretches aren't static and I would have to do a video on them. I learned them when I worked with the Chinese Circus. Amazing stuff!

You mentioned the child pose which is a great stretch as well. If you can, while in that pose take your left hand and move a little to the left. Then take your right hand and put it on top of the left hand. You should feel a really good stretch. Repeat on the other side and add in some cat stretches.

Another one I really like is the pic in black/white. The woman should have her legs straight and should be looking in the opposite direction of her lifted leg. Great stretch and a lot of good popping is heard.

When I ride I like to stretch at lights. I usually put the bike in neutral, move my left hand behind me and grab the opposite sides passenger handle. I then put my right hand on my left thigh and turn into the stretch. Look up and over your shoulder. POP POP POP!!!!

 

[Yakoo752]

I used a large 10" roller both horizontally and vertically last night. Really helped me get some sleep (still woke up at 4am with some discomfort but was able to fall back asleep)

I'll try a bunch of these, in addition, tonight!

 

[Yakoo752]

Some stretches that have kinda helped me is simply hanging on a monkey bar thing or something, with my feet off the ground so that it allows my spine to stretch out? I think that's why I'm hoping the inversion thing will work even better in reverse gravity. I also stand with my feet parallel pointing forward and just reach down and grab ankle. But that seems to be more of a middle back stretch as I hear that cracking.

My back pain is probably a result of years of playing basketball at a heavier weight than your typical baller. Also gained more weight last few years so that doesn't help. I'm seriously planning on losing weight and eating healthier.

I'm in the same boat with why mine hurts. I played college bball at 195 (6'3" wasn't competitive cause I was too skinny and would get boxed out too easily amongst other reasons, I simply couldn't stack) I'm now walking around at 235 and should lose about 15 to be "healthy"

I was told by a PT that the reason hanging works is you are actually stretching the muscle, the back pops and what not are corollary to muscle stretching whereas on an inversion table, it's all bone/ligament holding you.

 

[stangmx13]

awesome - thanks!

I love sun salutation and childs pose! Your first seems really interesting and I'm stoked to try it. We have a gym at work so I may begin taking a lil bit longer lunch to do some of these then/there

i used to do the first pic that Entopic posted to stretch my glutes. that one slowly became less effective and now i do this one.

 

[Entoptic]

i used to do the first pic that Entopic posted to stretch my glutes. that one slowly became less effective and now i do this one.

That is a stellar stretch!

 

[LikeWaah]

It totally depends on why you are experiencing back discomfort. As a general response, I would say no they are not worth it.

I almost always suggest Reverse Hyper Machines.

They not only decompress your spine and stretch your glutes, hamstrings and lower back muscles, but they also strengthen those muscles so they can better support your spine, but does so without putting any compressive forces on your back.

Seriously, it is the shit.

This image may peak your interest:

This article is a little on the long side, but it does a good job describing what the Reverse Hyper Machine is, and how it came to be:
The Evolution of the Reverse Hyper

Because so many basic weight training movements require the lower back to be arched, using the reverse hyper can help decrease muscle tension in the lower back. Further, the movement is ideal for many individual with disk injuries. I say this because the compressive forces on the spine can be much lower on a reverse hyper machine than on conventional back machines. Research by Alf Nachemson of Sweden in 1975 showed that leaning forward about 15 degrees from a seated position can nearly double the compressive forces on the L2-3 vertebrae. I should also note that because the feet are not in contact with the floor or a footplate, the reverse hyper is an ideal exercise for those with a foot injury.

 

[Dubbington]

^^ One of the best pieces of equipment around, sadly NO GYMS ever have them. Those little slant boards and machines don't come close. Every Olympic gym you walk into have one of these.

I do Good Morning's as often as I can, really feels good on the hamstrings and lower back.

 

[LikeWaah]

^^ One of the best pieces of equipment around, sadly NO GYMS ever have them. Those little slant boards and machines don't come close. Every Olympic gym you walk into have one of these.

Dubbs, right?! I can't believe there are so few gyms around that have that machine.

My gym at UCR had one, they decided to sell it to buy another stupid ab isolation machine. I asked them to keep it, citing that no other machine in the gym can replicate what the RHM does, but they didn't. Shows you how much the management knew about actual strength training...

My squat went up from 155 to 225 because of that machine. I have a long torso and had back problems before using that machine. Some day I will have the spare space and money to buy one of my own.

 

[Reli]

Once again, a roman chair can be purchased for only $100, and accomplishes most of the same things with no need for elaborate pivots, weights, levers, etc.

 

[Dubbington]

Once again, a roman chair can be purchased for only $100, and accomplishes most of the same things with no need for elaborate pivots, weights, levers, etc.

Roman chair has it's limits. Wont develop the legs and back nearly like a Reverse Hyper simply because you can add weights. For most the Inversion would do fine if all they want is a back stretcher and no targeting of the legs.

Granted, the beasts at my old Olympic Gym turned their roman chair into a reverse hyper by having a buddy hand them a 7ft barbell with 40 kilos + the bar behind their neck while the flexed up and down. The've since added a reverse hyper.

 

[LikeWaah]

Once again, a roman chair can be purchased for only $100, and accomplishes most of the same things with no need for elaborate pivots, weights, levers, etc.

I guarantee you that a roman chair will not give you the same results as the RHM.

Though you will be decompressing your spine and stretching your back muscles a bit, you're still putting stress on your spine since you have to hold your body weight with your arms.

Furthermore, a large part of the benefit has to do with the range of motion afforded by the RHM. You can get a similar stretch on a roman chair by doing leg raises, but it's not quite the same as you have to activate your core to do a leg raise. I find it doesn't stretch my back to the same degree. It's a subtle difference, but I assure you there is a difference.

Lastly, it's no good to decompress your spine and realign everything if you aren't going to keep them in place. RHMs can strengthen (both in terms of lifting strength and endurance) your lower back, glutes, and hamstrings, all of which will help.

If you haven't tried it before, I strongly suggest you give it a go for 3 months and tell me a roman chair can do what a RHM does.