GUIDELINES FOR USE
Making the most of your Backswing - Getting started
Moderation | Types of traction
Full inversion | Exercise
Back pain | Slipped
disc
For contra-indications click here
For video demonstration click here
MAKING THE MOST OF YOUR BACKSWING
GETTING STARTED
Adjust height setting: Stand on right side of the backswing holding the 'main shaft' up at waist level or higher with your left hand while you adjust the height setting by pulling the 'pin' with your right hand.
If the de-rattler knob on the top left side of the 'main shaft' is tightened, the pin that adjusts the height setting locks - undo the knob to release the pin.
If you are top-heavy, set the height as if you were taller than you are.
If you are bottom-heavy you may have to set it as if you were shorter.
Attach tether strap at 20º: The tether strap is like 'training wheels' to allow you to relax while getting used to inversion because you cannot go further than the angle you set. As you become accustomed, increase the angle until you are confident enough to let it go.
Step up: Stand on the ground with one foot on each side of the main shaft, then step up onto the foot platform; press the handle down with both hands to close the front ankle clamp and check to make sure the rear ankle clamps are cupping your ankles.
Slowly lean back and relax. At this point the 'table' should ideally have just lifted off the ground. To invert, bend your elbows and slide your hands along your body towards your head, and then stretch them out behind you. Let go and relax.
The first time, most people feel that they are upside down even before they are horizontal. This is because we are used to moving forwards, not backwards. Take it slowly, and if possible have someone with you to guide you and let you know when you are horizontal. Benefit is greatest when you are relaxed.
To return to the upright position slowly slide your hands down along your body to your thighs, and if you are still not upright, bend your knees and let your body slide down towards your feet, which makes you 'shorter' and brings you back. Your head comes up last. You can also use the traction handles to lever yourself back.
While it is still new to you, rest horizontally for a minute before coming up all the way; otherwise you may feel dizzy. Once used to it you can come up quickly.
- Limit the angle and length of time inverted
- ‘Listen’ to your body and what feels right.
- Make changes gradually.
- You never have to invert fully. Any angle beyond horizontal is beneficial, but at 60º discs are completely de-compressed and you gain all the benefits of full inversion.
- Take it slowly and work with your body as it gets used to inverting. Start with a few minutes, or even seconds, and after days or weeks, when you feel ready, increase the angle a few degrees at a time.
- Do not invert immediately after a meal.
- If you feel nauseous, come up. Inversion can help stabilise the inner ear and is a treatment for motion sickness, but improvement can take weeks or months.
- A general guideline is to invert for 3 - 5 minutes a day, but you can vary the length of time and number of times a day. It may be more beneficial to invert a few times during the day for shorter periods than once a day for longer.
TYPES OF TRACTION
Intermittent and rhythmic traction encourage blood, lymph and spinal fluid circulation and disc regeneration.
Intermittent traction: Intermittent traction: Alternate between 1 - 2 minutes below horizontal and 30 seconds above horizontal. Repeat for 5 - 15 minutes.
Rhythmic traction: Rock up and down around the horizontal using fairly rapid up-and-down arm movements. Start with short time periods of 1 - 2 minutes, and increase to 10 minutes or more over a period of a few weeks.
Increase traction on your lower back by placing the heels of your hands against the traction handles and pushing up against them.
FULL INVERSION
When fully inverted you hang free and can do light exercises.
COMING BACK UPRIGHT: The body needs to get back in touch with the 'bed' section of the backswing.
The easiest way is to press the heels of your hands up against the ends of the traction handles, which tilts them and swings the bed upright (shown in the photo sequence below).
Other ways: Place your hands behind your head to take hold of the frame, and pull it towards you. As your back reconnects with the table, it begins to swing upright. As it does, ensure your elbows are pulled inwards towards each other to avoid connecting with the legs of the A-frame.
Alternately, with one hand holding the table frame behind you and the other holding of the leg of the A-frame in front of you, pull your hands towards each other to start coming up. Once you've started coming up keep elbows bent and hands close to your body as you move hands towards your thighs. Then bend your knees to get back.
It is useful to have someone with you the first time to guide you. If you cannot get back easily try increasing the height setting as if you were taller.
Exercising in traction helps the body re-align. Inverted sit-ups place no load on the lower back. Exercises included on the enclosed DVD.
Exercises
CLICK ON IMAGE TO ENLARGE
When inverting for a back problem, it is important to start slowly. This is when LESS IS MORE.
Doing it correctly, the pain can sometimes be immediately alleviated, and you can only really feel the effect once you're standing up again. So take it slowly, and rather under-do it than overdo it, as problem discs may initially be sensitive, and being gentle with them helps to build the strength of the tissue.
Intermittent traction is the most effective way of relieving back pain and regenerating discs. This means 30 to 60 seconds below horizontal, followed by 30 seconds above horizontal, alternating for 3 - 5 minutes. If the pain is severe, alternate 30 seconds or less in each position, and increase length of intervals as the condition improves.
Spend at least a minute horizontal before getting up, to avoid putting sudden pressure on relaxed, de-compressed discs.
A "slipped" disc is a weak disc that bulges, and may impinge on a nerve. Inverting relieves pressure and encourages the influx of fluids and nutrients that help it to heal. Eventually the soft tissue that has extruded can be removed by the body and the disc may recover its proper shape.
Even if it is unable to return completely to normal, regular decompression can help keep the pressure off so there is no further damage or nerve impingement.
If the condition is acute, it is important when returning from the inverted position and putting weight back onto the injured disc, to do so very slowly. Stop in the horizontal position for at least a full minute before continuing upright, to allow imbibed fluid to escape before putting the pressure of normal body weight back onto it.
Newcastle University (UK, 2007) found that in cases of sciatica due to bulged (slipped) disc, inversion reduced the need for an operation from 78% to 23%.