DEVELOPING A PROGRAM
This section contains information and suggestions about using the inversion table. Make sure that all parts are properly tightened each time you use the inversion table. Replace any worn parts immediately. See the ADJUST-
MENT section starting on page 13 to identify parts referred to in this section.
BENEFITING FROM USING THE INVERSION TABLE INTERMEDIATE PROGRAM
If you feel nauseated while using the inversion table, return to the starting position. Note that it may take a few weeks of use for your inner ear to become accus- tom to being inverted.
Do not use the inversion table right after you have eaten.
Moving while using the inversion table may make it a more comfortable experience, and may help joints and muscles stretch and relax. Always move in a slow, con- trolled manner.
The greater the angle at which the inversion table is used, the shorter the time that you should rotate back before rotating up. Increase the amount of inverted time and the angle of use gradually.
Always pay attention to how your body feels as you use the inversion table. Increase the level of intensity only as it is comfortable for you. When you feel like you have had enough, return to the starting position.
BEGINNER PROGRAM
The following are suggestions for persons who are just starting to use the inversion table.
Set the index handle to allow the backrest frame to rotate to 15° or less for the first one or two weeks. This will allow your body time to adjust to the change in gravitational pull.
Use the inversion table for one or two minutes at a time, two or three times a day.
Stay inverted only for as long as it is comfortable. This may be only a few seconds at first.
The following are suggestions for persons who have become comfortable using the inversion table as described under the BEGINNER PROGRAM.
Increase the angle to which the inversion table can rotate, as it is comfortable. Adjust the index handle to allow the inversion table to rotate to up to 60°, a few degrees at a time.
Start to do gentle stretching while using the inversion table.
Gradually increase the amount of time that you use the inversion table to ten minutes or more, two or three times a day. Routines can be varied from rotat- ing back for one or two minutes and then up for 30 seconds, to rotating back and up for equal amounts of time.
FULL INVERSION PROGRAM
The following are suggestions for persons who have become comfortable using the inversion table as described under the INTERMEDIATE PROGRAM and desire to rotate to greater angles. Note that all the benefits of inversion can be gained by rotating to 60°.
Do not attempt to do sit-ups.
Increase the angle to which the inversion table can rotate, as it is comfortable. Adjust the index handle to allow the inversion table to rotate until it comes in con- tact with the center frame.
Adjust the backrest frame so that the long adjustment knob is in the top hole (see SELECTING THE BACK- REST FRAME POSITION on page 13). If you weigh 220 lbs. (100 kg) or more, adjust the long adjustment knob to the center hole in the backrest frame. Rotate back and up as described on page 15.
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