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Now you can rest your whole body on the table. Cross your hands over your
chest. At this point check to see if the inversion table has been set up correctly:
The table and your body should move backward. While your hands are crossed
over your chest, the top part of your body should remain slightly higher than your
legs. If this is not the case, then you have chosen an incorrect height setting on
the footrest (see Troubleshooting section).
Once you are balanced in the position described in the previous paragraph, you
can start inverting by moving your arms backward very slowly and one at a time.
Your body will rotate backward as you move your arms. Move your arms
backward to attain the desired position.
REMEMBER: Move your arms very slowly so that the rotation is done smoothly
and gradually.
To return to the starting position move your arms forward and place them on each
side of your body on the table. Most probably this movement will not fully return
you to the starting position, because your body has been stretched and your
muscles have elongated. To proceed to the starting position you only need to
bend your knees a little and your body will move forward slowly.
Full inversion.-
In order to perform a full inversion, the first thing to do is to make sure that the
safety strap is not attached to the frame on the inversion table.
You should also check that the pivot arms are at the highest level. It is always a
good idea to have someone else present in case you need help.
To get on to the inversion table, repeat the steps for partial inversion. Once you
are in the starting position, move your arms back until your body is in the full
inversion position.
Once you are in full inversion position you can manoeuvre about by using your
arms on the floor. Make sure your back is not touching the table and breathe
deeply and slowly.
To return to the starting position place your hands on the support handlebars on
each side of the table. Pull hard on the sidebars with both arms to go back to the
horizontal position.
It is advisable to rest for about 30 seconds in this balanced horizontal position.
This will prevent dizziness when you return to the start position.
When you are ready, put your hands on each side of your body, bend your knees
slightly and slowly return to starting position.
REMEMBER: Full inversion is not necessary to obtain the benefits offered by
your inversion table. Go at your own pace and increase in level as you feel
comfortable with it.
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