How to: Hanging Inversion Boots

Inversion boots, also referred to as gravity boots, allow the user to hang upside-down and move freely. Inversion therapy can be used to help with spinal realignment by elongating the spine and directing blood flow to the brain. The inversion can reposition the internal organs and reduce stress on the heart. Inversion exercises are designed to use the resistance of gravity for both strength-training and cardiovascular workouts. Some practitioners also believe inversion can reduce tension headaches and the swelling of hemorrhoids, encourage mental alertness and even alleviate the discomfort associated with varicose veins.

Things You'll Need

• Fitness attire
• Inversion boots
• Parallel bar

Show More

Instructions

• 1

  Proper fitness attire makes your inversion stretch or workout more comfortable.

  Dress in comfortable, workout attire. You'll need to be able to tuck your shirt into your pants to keep fabric clear of your head. Wear ankle-length or longer socks for maximum comfort while hanging.

• 2

  Secure inversion boots properly on your feet using the adjustable ratchet buckles or straps on the boots. The most comfortable inversion exercise comes with boots that are not too tight or too loose.

• 3

  Attach the gravity boots you're wearing to a sturdy overhead bar or an inversion rack using the attached tethers. Typically, you will hang by your hands from the bar, swing your legs up to hang by your knees and then secure one boot at a time to the bar.

• 4

  Just like regular sit-ups, inversion sit-ups should be done with control to protect the lower back.

  Hold the parallel bar or inversion rack bar with both hands, and slowly extend the legs and torso backward to a hanging position. Pause for a few moments to stabilize your body. To begin inversion exercises, start a set of hanging sit-ups. Hold in your abdomen as you contract toward your legs and as you extend back to hanging. Do as many sets as possible, remembering to breathe in on the exertion.

• 5

  Hang vertically straight as your resting position. Begin inversion squats by bending and then extending your knees. Repeat for as many sets as possible. Inversion squats and sit-ups will be more challenging because of the added pull of gravity. You may not be able to do as many sets as when you're standing.

• 6

  Closing your eyes can help you relax and release your muscles.

  Return to your straight, vertical hanging position to begin inversion stretching and spinal decompression. Stabilize in the hanging position with your arms at the waist or chest. Close your eyes and exhale, concentrating on releasing the muscles from the feet to the head and relaxing.

• 7

  Start your inversions with small increments of time to allow your body to acclimate.

  Invert for small periods of time, like 5 to 10 minutes, to start, and allow your body to adjust to the reversal of gravity. For advanced sessions, allow your arms to dangle above your head, and extend the inversion for up to 20 minutes.

• 8

  You may feel a slight dizziness or lightheadedness when first dropping into the standing position.

  Contract your body slowly back up to the bar. Unlatch one boot at a time, and stabilize by briefly hanging from the knees before swinging down to hang from your hands. Drop gently to the ground.

• 9

• 10

• 11

• 12