What Exercises Can You Do on an Inversion Table?

This article is for informational purposes only and does not replace medical advice. Consult a doctor before using an inversion table. If any exercise causes pain, stop.

An inversion table is mostly associated with lying calmly at an angle, but the manufacturer also allows for movement on it: stretches, rotations, oscillation, and for advanced users - simple exercises in full inversion. What exercises can you do on an inversion table, at what angle, for how long and what must you not do? In this article we describe the movements from the Teeter exercise guide and the owner's manual - as instructions for performing them, with skill levels and precautions. We do not promise results: this is a way of using the equipment described by the manufacturer, and you do each movement only if it feels comfortable to you.

Can you exercise on an inversion table?

Yes, but within strictly defined limits. The Teeter manual encourages adding gentle movement and stretching during inversion - bends, twists, intermittent inversion and rhythmic rocking - using the handles and the frame. At the same time, it explicitly prohibits:

• sudden, aggressive movements,
• using weights, bands, straps and other exercise or stretching devices on the table,
• attaching accessories not made by Teeter,
• using the table face down.

The manufacturer's guide sums it up in one sentence: the exercise set is only a guide - do not exceed your comfort level, and if an exercise or stretch causes pain, stop it immediately and remove it from your routine.

Teeter FitSpine X1, X3, LX9 and EP-560 tables are medical devices for home spinal traction with simultaneous stretching of the paraspinal muscles and soft tissues. This is a medical device. Use it in accordance with the instructions for use or the label. Consult a doctor before use - inversion has contraindications (including high blood pressure, heart conditions, a previous stroke, glaucoma, osteoporosis, hernias and pregnancy), which we describe in the article inversion table contraindications.

Where to start before adding exercises?

You add exercises only once you have mastered inversion itself. The manual recommends:

• setting the four user settings (main shaft, roller hinge, angle limiter, Ankle Comfort Dial) and testing the balance,
• starting with a small angle of 20-30° for the first few weeks,
• starting with short, 1-2 minute sessions and gradually increasing the time, usually to about 3-5 minutes,
• starting each session at a smaller angle, focusing on deep breathing,
• having another person nearby during your first sessions.

We describe the full first-session procedure in the guide how to use an inversion table.

What exercise levels does the Teeter guide describe?

The manufacturer's "healthy back" guide divides the movements into levels by angle. Below is a summary - this is the manufacturer's recommended way of use, not a plan you have to complete.

Note the order: the manual recommends starting at 20-30° and 1-2 minutes, and the guide's "beginner" level (30-45°, 3-5 min) is the next step once you are used to the table. You move on to angles above 60° and full inversion only when you can confidently control rotation at 60°. The manufacturer emphasizes that many users never go beyond 60°, and that is fine.

Which inversion table exercises for beginners?

Intermittent inversion

Change position from 0° (horizontal) to 30-45° at regular intervals - a dozen or so seconds in inversion, a dozen or so horizontal. According to the manufacturer, this helps you get used to the inverted position and get a feel for the table. You control the movement with your arms: raised - toward inversion, along your torso - toward horizontal.

Overhead stretch

Reach one arm straight overhead and stretch the side of your body, then switch arms. Move slowly, without jerking.

Side arches

With your arms overhead, bend your torso into a gentle "C" shape at the waist, bringing your hip and shoulder closer together on one side. Repeat on the other side. The FlexTech bed on FitSpine tables flexes with your body during these bends.

Light rotation

Holding your left arm overhead, reach across your body with your right hand and grab the upper part of the left handle. Gently pull and rotate your hips and torso to the left. Repeat on the other side.

Neck stretch

Place your left hand on the right side of your head and very gently pull your head toward your left shoulder. Repeat with the other hand. No jerking and no forcing the range. The manufacturer mentions that for comfort you can use the Neck Relax & Restore Duo accessory under your neck.

Which exercises for intermediate users (45-60°)?

Oscillation

Set the roller hinge to position C. Slowly move your arms up and down in a steady rhythm so that the table rocks gently. On the X3 and LX9 you can also use the EZ-Stretch traction handles for rhythmic rocking.

Lengthwise stretch (moderate)

Grab the upper part of the bed with both hands and gently pull, lengthening your torso. Breathe calmly. The manufacturer describes this movement as a way to add decompression in the lower back - this is a description of how to use the table, not a promise of results.

Medium rotation

Reach across your torso with one hand and hold on to the bed. Rotate your hips and torso to the side, keeping your center of gravity in line with the center of the table - otherwise the table may tilt during the movement.

Lower back stretch

Holding your right arm overhead, place your left hand on the inner left handle. Push off, rotating your hips to the right. Your back muscles stay relaxed. Repeat on the other side.

Shoulder lift

With your arms overhead, lightly lift your head and shoulders off the bed, holding the position with your abdominal muscles for a few seconds. Relax and repeat.

At this level the guide also suggests acupressure nodes in the bed. According to the assembly manual, they work best at angles of 20-45°, and you start with the smaller nodes. They may cause muscle soreness - if you feel discomfort, reduce their size or stop using them. You will find replacement nodes in the acupressure nodes category.

Which exercises for advanced users and in full inversion?

These movements are only for people who can confidently control rotation at 60° and have their doctor's approval. For full inversion, you unclip the angle limiter and set the roller hinge to position A or B (B for users weighing 100 kg or more).

Movements at 60-90°

• Advanced rotation - reach across your torso with one hand and hold on to the frame leg; rotate your hips and torso to the side, keeping your center of gravity in line with the center of the table.
• Lengthwise stretch with handles - place the heels of your hands on the handles and gently push off, lengthening your torso.
• Side stretch - right arm overhead, left hand reaching toward your feet; bracing your abs, shift your shoulders to the left and hold for a few seconds. Switch sides.
• Single-leg squat - with your arms overhead, bend one knee and slightly shift your hip toward your feet, hold, switch sides.

Full-inversion stretches (90°)

• Introduction - rotate into full inversion and let your body hang freely. Breathe calmly, then return to horizontal to rest.
• Frame corner stretch - reach forward with both hands and grab one corner of the frame base, gently pulling toward it. Repeat on the other side.
• Head circles - with your elbows bent at the sides of your head, slowly make a few full circles with your head, taking care not to tilt it too far back. Change direction.
• "Hula hoop" - holding the corners of the frame base, make slow circular movements with your hips. Change direction.
• Bridge - grab the edges of the bed behind you and gently push off, arching your back. Hold for a few seconds.

Full-inversion exercises (90°)

• Crunches - with your knees slightly bent, brace your abs and lift your torso toward your knees. Side version: twist to one side and then the other.
• Back extension - hands behind your head, slowly arch backward using your lower back muscles. No momentum - the guide warns against overstretching.
• Inverted squats - holding on to the frame legs, bend your knees, hold and return.

For extra ankle support in full inversion, the guide mentions Teeter EZ-Up gravity boots, which also let you do some of the movements on a bar. Read more about them in the article gravity boots.

When should you stop exercising on an inversion table?

The Teeter manual says it plainly: if you feel pain, lightheadedness or dizziness, return to the upright position immediately. Also stop the exercise if you experience strong pressure in your head, nausea, vision disturbances, numbness or ankle discomfort that adjusting the lock does not relieve. If symptoms recur, contact a doctor.

The manufacturer also recommends "listening to your body": if you feel discomfort, reduce the angle or time, try at a different time of day or stop for today. At first you may feel slight muscle soreness, as with any new exercise program - in that case, go back to a smaller angle and shorter sessions. After each session, rest for 15-30 seconds in the horizontal position, and when returning, do not sit up or lift your head - lower your arms and slightly bend your knees. We write more about the safety of the inverted position in the article is it safe to hang upside down.

Which exercises can you do without the table?

The Teeter guide points out that some movements - such as side arches - can be done on a mat, without inversion. If you are looking for movement away from the table, our range includes FreeStep trainers for seated cardio training and self-massage accessories in the recovery and massage category. These are training equipment and accessories, not medical devices.

Frequently asked questions

What exercises can you do on an inversion table?

According to the Teeter guide: intermittent inversion, oscillation (rocking), overhead and side stretches, side arches, torso rotations, lengthwise stretches using the handles, and in full inversion, among others, crunches and inverted squats. Always slowly and within your comfort zone.

Can you exercise with dumbbells on an inversion table?

No. The manual prohibits using weights, bands and other exercise devices on the table, as well as sudden movements.

At what angle should you start exercising?

The manual recommends starting at 20-30° with short sessions. The guide describes beginner-level movements for an angle of 30-45°, and the next levels only after you are used to the table.

How many times a day should you exercise on the table?

The guide gives 2 sessions a day at the beginner level and 1-2 sessions at higher levels, 3-5 minutes each. According to the manufacturer, shorter, more frequent sessions are better than long, infrequent ones. This is a way of use, not an obligation.

Are full-inversion crunches for everyone?

No. These are advanced-level exercises, only for people who can confidently control rotation at 60° and have their doctor's approval for inversion.

What is oscillation on an inversion table?

It is rhythmic rocking of the table by slowly moving your arms up and down. The guide recommends setting the roller hinge to position C for it.

What should you do if an exercise hurts?

Stop it immediately and remove it from your routine - that is what the manufacturer's guide says. If you feel pain or dizziness, return to the upright position, and if symptoms recur, consult a doctor.

Can I remove the angle limiter while exercising?

Only for full inversion, when you can confidently control rotation at 60°. For movements at smaller angles, the limiter should be attached at the selected angle.