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Some people may be nervous about rotating upside down for the first time, but if you keep these tips in mind, you’ll be a pro before you know it:
Pre-set the Angle: To begin, set your tether to a modest angle of 20-30 degrees so you know that the inversion table will stop rotation barely beyond horizontal. You can then focus on relaxing and adjusting to inversion.
Enlist a Spotter: Ask a friend to stand near the inversion table until you are comfortable with controlling its rotation.
Breathe: Close your eyes and take a few deep breaths to help your body relax. It may take a few inversion sessions before you are able to overcome your automatic “flight or fight” response – be patient and keep working at it. Getting your muscles to release is the only way you will begin to experience the benefits.
Listen to Your Body: Only do what is comfortable to you. Inversion is not a “no pain, no gain” activity. What works for others may not be ideal for you. If you feel you’ve had enough, return upright to rest.
Prevent Dizziness/Nausea: When returning upright, be sure to stop at the horizontal position (0 degrees) for 15-30 seconds or more. This allows your inner ear to readjust to being upright, and it also allows your back to “recompress” gently. Wait for a while after you’ve eaten before inverting.
Make Changes Gradually: Increase your angle and/or duration of inversion in small increments.
Do It Often! Inverting on a regular basis is how you will experience the most benefits.
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