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Relieve back pain and promote regeneration of discs
Improve posture and alignment | Stimulate circulation and lymphatic flow
Relieve tension and stress | Enhance mental function and senses
Speed recovery after workout | Strengthen ligaments and joints
Improve body shape and function | Strengthen autonomic nervous system
Anti-aging and appearance | Exercises

just 3 - 5 minutes a day

For contra-indications click here

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• provide cushioning to separate the vertebrae from each other
• act as shock absorbers
• provide flexibility for bending and stretching
• maintain fluid movement.


Nerves emerge from the spine through spaces between the vertebrae.

Healthy discs keep the nerves free of pressure and ensure
clear communication between the central nervous system
and the organs and structures of the body.



Facet joints link vertebrae together. Their articulating surfaces are coated with cartilage thatallows the vertebrae to move and glide smoothly against each other.

Healthy facet joints are essential for flexibility, bending and stretching.

As discs degenerate, pressure on the articulating surfaces of the joint increases and the cartilage wears down. This osteoarthritic condition causes pain and inflammation.



The nucleus of your discs contains a fluid jelly-like substance, which is
what provides the cushioning. Pressure from gravity causes moisture to
be squeezed out, causing the disc to flatten and harden. The effect is loss of height, and during the day we can lose up to 2 cm3 as discs dehydrate.

Centimetres lost in height are gained on the waistline.

During sleep discs regenerate, but not completely. The cumulative effect
is a progressive loss of height, lack of flexibility and loss of body shape.


While inverted the spine elongates, spaces between
vertebrae widen2, and pressure on discs is released.
They have the freedom to absorb moisture from
surrounding blood vessels, which allows them to expand
and regenerate like sponges.

Inverting regularly, even just a few minutes a day, allows discs
to regenerate, and promotes flexibility and suppleness.

Astronauts gain height

In 1974 NASA doctors recorded a gain of almost 5cm in height in three astronauts after 12 weeks in Skylab, the orbiting Space Station. After 2 or 3 days back from weightless space, they settled back to their normal height3.

As babies, our discs are 90% water, and they reduce to 70% by age 70. The effect is loss of height and body shape with the possibility of inflammation and pain.

Traction perfectly synchronised: The amount of traction given
to each part of your body is perfectly synchronised , as each part
of your body has the perfect weight to stretch what carries it. Because your lower back carries the weight of your upper body, your upper body is the perfect weight to stretch your lower back. As your neck carries your head, your head is the perfect traction weight for your neck.

In a study by Sheffield5 89% of back pain sufferers were able to return to work full-time after 8 sessions of inversion.

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People with good posture appear confident, whereas poor
posture can give an impression of low self–esteem.

Correct alignment improves our relationship to gravity,
strengthens the body and increases resistance to gravity.

How we respond to gravity is similar to the way an empty
beer-can responds to pressure. A can with a kink collapses
easily under pressure, whereas a straight one is stronger
and more resilient.

One-sided activities like golf and tennis strengthen muscles
asymmetrically. The body compensates by pulling the spine out of alignment.

Minor misalignments can correct themselves with inverted movement or exercise.

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The circulatory system carries food and oxygen to cells, and removes waste products. It transports hormones that regulate body functions, and antibodies for protection from infection. Stimulating circulation improves the functioning of cells, organs and glands.

The body has to work against gravity to retrieve blood from the lower body; but inverted, gravity works in our favour and stimulates circulation.

Varicose Veins: One-way valves along the veins prevent blood flowing backwards. However, if a valve is weak, the blood slips back,and causes the vein to bulge. When distended, varicose veins become painful. Over time, as bulging intensifies with increased pressure, surrounding valves give way, increasing the area of varicosity. Although raising the legs relieves the pressure, inverting stimulates circulation and allows blood trapped in veins to drain and re-circulate, and the veins have a chance to rest.

The lymphatic system cleanses, purifies, and maintains fluid balance. Like the circulatory system, it conveys fluid, but whereas blood circulates quickly due to the pumping action of the heart, lymph moves slowly as it relies on muscle contraction to propel it, and one-way valves prevent back-flow.

What is lymph? When blood in the circulatory system flows through fine capillaries, some of the plasma leaves the capillaries, and this fluid, which is now called interstitial fluid, bathes the cells, giving them oxygen and nutrients, and removing waste products. 90% of the plasma returns to the bloodstream through the capillary walls, and the rest is taken into the lymphatic system as lymph.

Lymph nodes occur at certain intervals along the lymph vessels. They form part of the immune system since they filter the lymph as it flows through, destroying microbes and preventing the spread of infection.

An efficient lymphatic system clears wastes and toxins effectively and helps strengthen immune function.

Factors Affecting Flow of Lymph

  1. Lymph moves slowly, even in healthy relaxed muscle, flowing at a rate of only 2 litres every 24 hours. Efficiency depends on muscle contraction. With flaccid or immobile muscles, flow is retarded, and fluid may remain in the tissue, experienced as water retention (oedema). Periods of inactivity make us feel sluggish because of stagnation and waste accumulation.

  2. Intense muscle activity can also result in excess waste accumulation in muscle tissue, as high levels of oxygen used for the activity produce high levels of waste. Pain and stiffness is often experienced, which clears as the waste is cleared. This makes inversion an appropriate strategy within sports training programmes.

  3. Stress can lead to pain, as muscle tension causes lymph to become trapped in the muscle tissue. The faster the lymphatics are cleared, the faster the pain and stiffness disappear. As toxins are cleared, muscles relax and resume their capacity to propel the lymph along its path, and we feel energised and revitalized.

  4. Inversion can help reduce and prevent the formation of cellulite. The book "Beyond Cellulite" by Nicole Ronsard6, highlights the link between cellulite and lymph. Stagnation in lymph flow causes a build-up of fluid in the tissue.

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Accumulated tension and stress can manifest as pain in back, neck and shoulders, possibly with headaches.

Tense muscles cause spasm and pain by constricting blood and lymph vessels, which prevents them from delivering nutrient and oxygen to cells and eliminating wastes.

According to a study conducted by Nosse7, EMG (electromyographic) activity, an indicator of muscle pain, declined over 35% within 10 seconds of inverting.

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Mental Acuity
Although the brain comprises only 3% of body weight, it consumes 25% of oxygen intake. It is the highest consumer of oxygen in the body, yet the heart and circulatory system have to work against gravity to meet its demand.

Well-nourished, the brain works better. According to W Wenger8 in "How to Increase your Intelligence", studies show there is no relationship between age and brain function. The only factor affecting mental acuity is the level of blood supply to the brain. Cells close to ample blood supply are well-developed, whereas those that are not, are ineffectual. Einstein's genius was due to superior circulatory function of his brain, not extra brain matter.

Peter Russell, in "The Brain Book"10 notes that deterioration of the brain is not directly linked to age alone. Rather, it is caused by hardening arteries and high blood pressure, both of which reduce oxygen supply to the brain.

Margaret George of the Institute for the Achievement of Human Potential, Calgary, Alberta,3 uses inversion as part of the therapy for brain-damaged children, since increased circulation speeds the repatterning process. She finds some children are able to process information while inverted that they cannot while upright.

An interesting observation has been that when 'brain-damaged' children are first inverted, their faces do not flush, but remain pale. Repeated inversion eventually does bring on flushing as circulation to the head is increased. This suggests a relationship between mental inadequacy and insufficient blood supply to the head.

Sharpen Senses
Increased flow of blood and oxygen to the head enhances hearing and vision. The eyes, especially the retina, are great consumers of oxygen.

Inversion can help problems with hearing, balance, motion sickness and nausea relating to the inner ear.

Some gymnasts, skydivers, scuba divers and springboard divers use inversion to promote development of balance awareness.

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Inverting after a workout speeds recovery, and games played in close succession benefit from improved performance in successive matches.

Intense activity causes a build-up of lactic acid and carbon dioxide in the muscle, which can lead to stiffness, spasm and pain. The faster the waste is cleared, the faster the discomfort disappears.

During the process of building muscle, fibres are torn down and replaced by more and better cells. After a workout, thousands of destroyed cells need to be carried away to make room for new growth.

By increasing lymph flow, inversion speeds elimination of waste, and allows the body to focus on building new muscle tissue.

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Ligaments are fibrous, collagen-filled strips of tissue that hold the bones together. They are flexible, but not very elastic, and can tear when subjected to sudden strain or excessive stretch. Mobilisation and gentle loading of ligaments can help increase the collagen content of the tissue, which strengthens them.9

Inversion stimulates circulation within joints, which promotes healthy mobility.

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Help Realign Prolapsed Organs

There are 2 factors that contribute to the appearance of "middle-age spread".

1. Disc degeneration: As discs degenerate we lose height,and the lost height is re-distributed to the waistline.

2. Prolapse: Over time, internal organs can lose their original position in the body due to gravity. Prolapsed organs can compromise health and contribute to problems with digestion and elimination of waste chemicals.

Inversion helps prolapsed organs regain their original position in the body. The result is a flatter abdomen and better health. As the organs are no longer being crowded on top of each other, their function is enhanced.

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Inversion helps the autonomic nervous system, which regulates the internal environment of the body by controlling blood pressure, muscle tone, water balance, glandular secretion, respiratory rate, metabolism, temperature, biorhythm cycle and heart rate.

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  • Normal height and body shape are maintained.
  • Condition of skin and hair improve with enhanced circulation. Hair growth is stimulted.
  • Re-aligning internal organs by reversing prolapse allows the abdomen to flatten.
  • Improved posture enhances appearance and confidence.
  • By reducing signs and symptoms of aging, inversion supports a vital and active lifestyle far beyond normal expectation.

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STRENGTHEN ABDOMINALS: Sit-ups strengthen the abdominals, which help support the back, but sit-ups done on the ground place unnecessary stress on your lower back and neck. Inverted sit-ups put no pressure on the back or neck.


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1 Tanner, J. Beating Back Pain. London : Dorling Kindersley, 1987.

2 Kane, M et al: Effects of Gravity-facilitated Traction on Intervertebral Dimensions of the Lumbar Spine. Journal of Orthopedic and Sports Phys Ther. 281-288, Mar 85.

3 Broatch, J, Better Back Better Body, The New Inversion Way , Ed 4, 1996,

4 Nachemson, A and Elfstrom, G: Intravital Dynamic Pressure Measurements in Lumbar Discs. Scandinavian Journal of Rehab Medicine, supplement, 1970.

5 Sheffield , F: Adaptation of Tilt Table for Lumbar Traction. Arch Phys Med Rehabil 45: 469-492, 1964.

6 Ronsard, N. Beyond Cellulite. p 12, 146. New York : Villard Books, 1992.

7 Nosse, L.: Inverted Spinal Traction. Arch Phys Med Rehabil 59: 367-370, Aug 78.

8 Wenger, Win. How to Increase Your Intelligence. New York : Dell, 1975

9 BME/ME 456 Biomechanics: Structure and Function of Ligaments and Tendons"

10 Russell, Peter. The Brain Book. New York: Hawthorne Books Inc., 1979