How Do I Use My Inversion Table? A Step-By-Step Guide

how to use an inversion table

So you’ve just bought your first inversion table and now you’re thinking to yourself, “Well, how do I use it?” It can’t be as simple as just laying down on it, can it? Well, almost. This guide will teach you how to use an inversion table. Now we don’t suggest that you just hop on the table and go into a full 180° inversion. Instead, this step-by- step guide will explain how a gradual inversion and regular use will provide the best results.

How To Use An Inversion Table

inversion instructions step by step

Step 1

The first step in using your inversion table is making sure it is put together correctly. Most tables will need some assembly. Depending on the manufacturer, they may include an instruction booklet or video. Make sure you follow each step closely. You’re going to be hanging upside down on it, so make sure all the bolts are tightened correctly. If you’re not handy, get some help.

Once set up, make sure to place the table on a flat, secure surface with lots of room for the table to move freely. You don’t want to bang into the wall on your first inversion.

Step 2

Before use, you may need to adjust the table to your height. Once done, stand with your back against the table and put your feet in the footrests. Each table should include a safety device or strap to ensure your feet stay locked in. Follow the directions on how to use the safety device. It’s a good idea to try the ankle straps before you’re in them to make sure you know how they work.

Once you’ve got your feet in, give a tug with your ankles before inverting to make sure you’re secure. Make sure that any straps are not too tight or too loose around your ankles. Now it’s time to invert!

Step 3

Before inverting, decide on which angle you’d like to start at. If you’re new to inversion, start with a gentle 20 degree inversion and work up from there. Many tables include a mechanism to pre-set how far you can go so set that first. Most tables also include safety handles for you to hold on to while you invert. Grab on to these handles and slowly lean back. You do not want to go too quickly.

Step 4

For beginners, try 2-3 minutes at a time until you are comfortable. You might find it strange or disorienting to be at a tilt, so it’s best to go slow. Try using your inversion table twice a day, between the angles of 20 degrees to 60 degrees, until you are comfortable with that angle. Once you are comfortable, you can increase your inversion angle and time spent on the table. Go slowly and try increasing 10 degrees at a time.

Step 5

You can stop at 60 degrees or progress to full inversion. You don’t have to fully invert to get results. It’s up to you and how you feel. Once you get comfortable with inversion, there are several stretches and exercises you can try for even more benefit. Check out our guide to inversion table exercises and stretches here.

Step 6

Once you feel you have stretched out fully, grab onto the safety handles and rotate yourself to an upright  position. Again, go slowly! Going too fast can make you dizzy. Take a break for a few seconds once upright to make sure you’re not dizzy or light headed. Once you feel stable, undo the safety devices holding your feet in place.

Step 7

Repeat the above steps on a daily basis or even twice per day once you’re used to it. Using your table only once or twice will provide limited benefits. The real benefits come from regular daily use over time.


Inversion therapy can provide great benefits if you follow the easy steps outlined above. Be safe, take it slow and use your table regularly. If you do, you’ll be well on the path that has helped thousands of users decrease their back, neck and sciatica pain.

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