How To Use An Inversion Table: Easy Guide!

Inversion tables are effective inversion therapy equipment. Not only do they decompress the spine, bring about muscle relaxation and improve blood circulation, but most of them also allow the user to perform various inverted exercises. Inversion tables will absolutely de-stress your body so you can be at you’re A-game the next day!

If you’re new to inversion therapy you might be wondering how to use an inversion table. Well, you’re reading the perfect article – this post will tell you all the details on how to conquer inversion tables. Read on, young padawan!

Things You Need To Know

Most people can just use an inversion table on the get-go, but of course there will be few exceptions. If you have high blood pressure, has glaucoma, or is pregnant, inversion therapy is a no-no for you. Refer to this article to see if you’re one of those exceptions. Still, asking your physician is the most recommended course of action.

Things That You Need

Before we teach you how to use an inversion table, you have to have the right equipment. Here’s a mini-checklist of what you need to have:

  • Comfy clothes
  • Thick socks or shoes
  • Inversion Table (duh)
  • Open Area
  • Spotter (This is optional; you can ask for help if you’re feeling insecure)

How To Use An Inversion Table

Now that everything is settled, let’s learn how to use an inversion table!

Step 1: Place the inversion table in an open area. Make sure that no objects (or people) will be hit when the table moves.

Place the inversion table on a flat floor so you can avoid toppling over. Most tables have skid-free stabilizers but they won’t be of any use if they’re set on wobbly platforms. You can also use a mat to increase friction.

Spread the A-frame so you have a wider base. This ensures greater stability.

How To Use an Inversion Table

Step 2: Adjust the height of the inversion table. Most inversion tables have a lever and a knob for height adjustments. We also recommend leaving an extra inch to compensate for the change in height. Remember, the table will decompress your spine so you will obviously get taller. So if you’re a 6-footer adjust the height to 6”1’. Lastly, make sure that the adjustment is tightly set.

How To-Height Adjustment

Step 3: Preset the angle you want. Most inversion tables have varying lock designs to limit the angle your inversion table turns to. If you’re new, we recommend a preset angle of 20 or 30 degrees below the horizontal.

How To-Locking Angles

Step 4: Time to mount! Step on to the foot rests of the inversion table. Make sure your full weight is resting on it. Next, secure your ankles with the ankle locks. Recent models have ergonomic and adjustable ankle locks so make sure you use these features to their fullest extent.

How To - Mount

Step 5: Raise up your arms! If you set the height adjustment properly, you’ll invert slowly. If nothing happens, adjust the height setting and then try again. Make sure that the pivot is parallel to your center of gravity.

How To-Raise Arms

Step 6: Voila! You now know how to use an inversion table!


  • Don’t go full-inversion just yet. Most inverters prefer an angle of 30-60 degrees instead of 180.
  • Some people also like to oscillate (rhythmic, see-saw-like action) instead of inverting in time intervals. They say it relaxes the muscles more and also keeps the blood from accumulating in your head.
  • READ the instructions manual.
  • ALWAYS consult your doctor before doing inversion therapy.

Stay Safe!

These are the basic steps on how to use an inversion table. Of course, the settings and other adjustments may vary depending on the brand and model of your inversion table. Enjoy!

Comments (1)
  1. GAYLEE MCHUGH August 30, 2014