Inverted Spinal Decompression

Setup

- Inspect the machine and all pins, pads or stops. Choose a conservative first load and make sure you can leave the position safely.

- For Inverted Spinal Decompression, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Set the angle, ankle lock and safety limit exactly as the manufacturer specifies. Check the return mechanism and start with a mild angle.

Execution

- Lean back under control, keep the body relaxed and breathe normally. Finish before discomfort, use the handles and return upright slowly before stepping out.

Range, tempo and breathing

- Hold a passive inverted position for 1 × 20–60 seconds at the selected angle, then return upright slowly.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not add crunches, swing the table or increase angle and time together. If inversion is not appropriate for you, use a non-inverted alternative.

Regression and progression

- Use more support, a shorter lever or a smaller comfortable range.

- Increase range or hold time only a little, without changing joint alignment or turning stretch into pain.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.