This inversion exercise is a great way to stretch out the chest abdomen and lower back. Before doing this exercise make sure you are completely comfortable with doing the omgym full inversion.

OmGym Chest Opener

Start by getting yourself into the full inversion position. Then reach up and grasp the middle handle grips. While holding the grips push your hips forward at the same time arching your back and tilting your head back so that your body forms a bow shape. Inhale deeply and exhale completely. Hold this pose as long as is comfortable and when ready simply relax the arch in your back returning to full inversion then exit your full inversion.

 Step 1

For safe and comfortable inversion sit in the middle of the Omgym sling and with the back edge of fabric placed at the sacrum which is located at the base of the spine just above the buttocks.

Step 2

Keeping the back edge of the fabric against the sacrum, use the middle handles and spread your legs wide as you slowly lower your upper body. Remember to breath normally.

Step 3

Keeping your legs spread wide lean back.  The front of your thighs will push into the fabric of the sling which will support you during your inversion.

Step 4

With your knees to the outside of the sling bend your knees (about 90 degrees) and wrap your lower legs around the fabric, hooking the sling under your calves. Place the soles of  your feet together.

Step 5

You can now release your hands to experience full inversion. Relax and indulge as your body decompresses. Inhale and exhale deeply. Remember to always listen to your body and rise up when it feels good.

Hand Arm Balance Training

For this exercise the Omgym acts as a safety harness to help you develop your balance in the hand stand position. From the fully inverted position place both of your hands on the floor directly under your shoulders. Spread your fingers wide to provide a good base for balance. Now slowly push your body up until all of your weight is supported by your arms. To exit this pose simply lower yourself slowly back to the starting position.

To perform this stretch attach the hammock portion of the OmGym to the two suspension ropes. Then start by sitting in the hammock and gripping one of the medium length grips in each hand. While holding on to the hand grips slowly lean back in the hammock until you are laying flat with your legs dangling and arms supporting the weight of your upper body. From this position spread your legs so that as you lower yourself even further prevent you from slipping out of the hammock. After lowering yourself to about a 45 degree angle, relax your back and let your weight be supported by your hips and arms. You can stay in this position as long as is comfortable. To get out of this stretch simply pull yourself back into a seated position.

Today’s exercise is a basic back stretch. We will not need the center piece or “hammock” attached as we will simply be using the two medium level handle grips. 

To perform this stretch grab the two mid level handle grips place your feet on the floor against the door jams to brace yourself and lean back as far as you can while supporting your weight with the hand grips. You can experiment with shifting your weight from side to side to get a more focused stretch or just hang loose and centered.

This exercise is best done with the Om Gym attached in a doorway because this allows you to brace your feet against something.

Enjoy.

I decided to purchase an Om Gym a couple of weeks ago partially so that I would be able to answer peoples questions when they call in and partially because it just looked like such a fun thing to have around the house.

Now for those of you trying to figure out how the heck you’re going to hang the  OmGym I came up with a pretty simple solution. At your local sporting goods store you can get a pull up bar that mounts in any doorway. This is the one picked up.  

When you mount the pull up bar you want to attach it as high as possible so that you will have plenty of room to hang.

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Inversion relieves back pain with better posture and greater spinal mobility. Inversion uses gravity to gently align, adjust, and give traction to the spine.

This healthy traction decompresses the vertebrae, creating space for the discs while straightening and balancing the spinal column. Prime back care results are experienced when the supportive muscles of the spinal column are synergistically lengthened and strengthened from performing inversion and therapeutic movement.

Inversion offers the easiest way to ease strains caused by compression and to lift the weight off the superimposed segments of the body.  The muscles, tendons, and ligaments of the back and torso are all stretched, creating a great feeling of release. Subluxations of the vertebrae tend to correct, helping to diminish back pain.  Studies have proven it to be helpful in correcting or greatly improving the condition of herniated nucleus pulposis, herniated discs, spondylolisthesis, lumbar osteoarthritis, sciatica, paralytic scoliosis and inclinatory skeletal defects (rib angle changes, thin discs, and compression wedging of the vertebrae).  Only when the spinal column is in good health, can the rest of the body function properly.  It is normal to see a dramatic change in overall strength, immunity, and emotional wellbeing by toning and taking care of your spinal column.

Inversion boosts brain power.  Blood flow to the brain is increased, nourishing the brain cells with more oxygen and nutrients required for optimal brain function. Inverted poses commonly increase concentration, memory, awareness, and stimulate thought.“

We know that the brain is the center of nerve control and that all movements originate in the brain.  When this brain mass lacks a sufficient supply of blood the natural results will be slow body reactions and sluggish mental and physical reflexes – a possible for lack of mental alertness and response…When these symptoms appear, it is evident that postures which alter gravity’s effect are vitally needed.”

Dr Robert M Martin, Author of The Gravity Guiding System, Turning the Aging Process Upside Down

Hanging upside-down increases blood flow to the brain, which in-turn increases the bioavailability of oxygen and glucose, the two most important metabolic substrates for the brain.  Bathing the brain cells in this vital solution will increase the creation of neurotransmitters (such as norepinephrine, dopamine, and serotonin), which are imperative for healthy brain function and tend to decrease with age.  Norephinephrine is needed for attention and arousal.  Dopamine is needed to accurately assess the passage of time and control movement. Seratonin regulates a healthy emotional state.

Simultaneously, inversions alter the flow of cerebral spinal fluid and relieve compression of the bottom portion of the brain, which could also greatly help to improve overall brain function.  Dr. Robert M Martin wrote that the brain operates 14% more accurately when the brain is operating on an inverted, inclined plane

Inversion improves digestion and elimination.  The yogic approach to overcoming constipation is to perform inversions.When in the upright position, stool moving from the ileocecal valve through the ascending colon is moving against the force of gravity and may prove to be difficult.  When inverted, it is moving with gravity.  The pressing of the stool against the intestinal walls also encourages movement.  When inverted, the pressure on the walls stimulates a stronger peristalsis. 

Variations (such as twists during inversion) are also useful to increase elimination.  Relief from constipation can help with general fatigue, tension and anxiety, skin disorders (such as acne), and bad breath.  For constipation relief, try gently massaging your abdomen while in a relaxed, inverted position on the OmGym Sling.

Inversion elevates the mood and relieves depression.
With increased circulation and oxygen to the brain, the release of neurotransmitters, the balancing of hormones, endorphin-releasing movement, and therapeutic postural correction, it is normal to feel immediately uplifted after inversion.  The effects are a powerful way to counteract depression, premenstrual symptoms, mood swings, and SAD (Seasonal Affective Disorder).

Inversion enhances relaxation and promotes sounder sleep.
Muscle tension is reported to decrease by 35% while inverting.  Anxiety, tension, and insomnia are all treatable with natural inversion therapy.

Inversion can lead to a more beautiful appearance:    Good posture leads to statuesque poise, grace, balance and symmetry.  Circulation affects the “glow” and tone of the skin.  With more blood flow to the head, the facial capillaries and hair follicles of the scalp receive more oxygen and nutrients, nature’s best beauty treatment.  With boosted lymphatic drainage and detoxification, visual signs of toxicity (including acne, cellulite, fluid retention, and varicose veins) tend to reduce.  The inverted position also helps prolapsed, protruding organs return to their normal shape and position.

Sources:

Mel Robin, Ph. D, A Physiological Handbook for teachers of Yogasana, Fenstra Books, Tuscon, AZ, 2002

Dr Robert M Martin, M.D., The Gravity Guidance System: Turning the Aging Process Upside Down, Gravity Guidance Inc., Pasadena, CA, 1982

Larry J. Nosse, “Inverted Spinal Traction,” Archives of Physical Medicine, Volume 59: 367-370, August 1978

Amy Weintraub, MFA, RYT, Yoga for Depression: A Compassionate Guide to Relieve Suffering through Yoga, Random House Inc., New York, 2004

Joanne Broatch, Better Back Better Body, STL International, Inc., Tacoma, WA, 1993

For those of you who are ready to give inversion a try there are a few different devices on the market to choose from. Below is a list of the more popular inversion devices.  

Inversion table – Inversion tables are great because you have the ability to vary the level of intensity (or inversion).  This is especially good for people just getting started because it allows you to start slow and gradually work up to being fully inverted. (Good for Beginners and Intermediate)

Slant boards – These are nice because they are very comfortable and often times are able to be folded up sometimes even doubling as a chair.  The down side is that you will not have the ability to completely invert. (Good for Beginners)

OmGym – The Om Gym is a pretty new device that has a lot of the benefits of an traditional inversion table but requires some upper body strength to us. I is very portable and can be used practically anywhere.  (Advanced)

Inversion Boots – Inversion boots are allow you to hang completely inverted but do not offer anything in between. They should only be used by people in reasonably good shape that have some experinece with inversion. (Very Advanced)