Turn that frown upside down. Add a restorative and relaxing dimension to your workout routine by building in some time for inversion exercises.

In the 1960s and 70s chiropractor and osteopath Dr. Robert M. Martin introduced inversion exercises to the mainstream, and his inversion tables and boots soon became the fad. To explain the overall value of inversion, Martin divided posture into two categories: common postures and uncommon postures. Common postures refer to the way we spend most of our day and include standing and sitting. Uncommon postures are those positions we rarely find

ourselves in-hanging upside down, headstand, and standing back bend. According to Dr. Martin, practicing uncommon postures offset the spine compressing forces of gravity.

“Gravity’s relentless pressure deforms us and contributes to a wide variety of physical ailments. Intelligent use of inverted brachiation and other compensatory postures can employ gravity to our benefit,” says Ed Thomas, Ed.D, health and physical education consultant for the Iowa Department of Education in Des Moines, and teacher of inversion training for more than thirty years. In his article History and Benefits of Inverted Decompression, Mobilization and Oscillation, Dr. Thomas elaborates: “Hanging from the limbs is a practical way to employ the natural pull of gravity to realign and elongate the entire organism. This is commonly achieved through the head downward position.”

Inversion exercises have long been used to alleviate back pain by relieving stress on the spine and neck, but their benefits extend to anyone who pursues traditional exercises, from running to walking.

“Gravity is a considerable stressor to our body and when exercising primarily in the upright position we are adding to this stress. When inverted, forces (gravity) work opposite on the body than when standing. For example, in the spine the spaces between the vertebrae are enlarged and stress on the spine is relieved. This may help backache and soreness, can relax overtaxed muscles, and it can give the exerciser an awareness of proper spine position. Also, in this position, core muscles can be strengthened without stressing the spine,” offers Henriette Heiny, director of the International Institute for Sport and Human Performance and Kinesiology Publications, University of Oregon and a former Gymnastics coach.

Providing the spine with much needed space to grow isn’t the only benefit of inverting, according to Heiny:

“Inversion can act positively on the cardiovascular system, as blood flow is in some parts aided, and in other parts challenged, which can lead to a mild cardiovascular workout. I can imagine that regular inversion can have a positive effect in fighting varicose veins, and, as blood is helped to infuse the brain, the increased oxygen it carries may have a positive impact on maintaining brain function in later years. Inversion will stimulate the upper regions of the inner ear, which may enhance the sense of orientation and general balance, aiding individuals to maintain orientation when quick position changes are voluntary or caused by outside forces.”

There are significant health concerns associated with inversion exercises, however. Women who are pregnant, and individuals suffering from glaucoma, hypertension and various other conditions, including vascular disease and detached retina are just a few who should not invert. To be on the safe side, consult your doctor before incorporating inversions into your regimen.

Turning Your World Upside Down:

• Always invert with a partner. “People should not do inversion exercises unsupervised or unaided at home but be in an environment where professionals can help them go through inversions safely and assisted,” counsels Heiny.
• Move slowly. Inversions are supposed to be restorative, so be calm and approach them thoughtfully. Don’t push yourself. If you experience dizziness or are uncomfortable, stop immediately.
• You don’t need expensive equipment to perform inversions. Yoga practitioners have advocated the benefits of inverted postures for centuries, and they form an essential aspect of yoga practice. Wispy Johnston, instructor and part owner of Kamala Yoga Studio (www.kamalayoga.com ) in Toronto, Canada, takes you through a mat-based inversion.

Beginner-Level Inversion: Plow Pose

With instructions from Wispy Johnston:

1. Lie on your back. Place a folded blanket on your mat under your torso. The shoulders are parallel to the longest edge of the blanket but your neck and head are off the blanket, creating space between the neck and the mat.
2. Bring your knees into your chest. Your arms are straight at your sides with the palms facing down.
3. Push into the mat with your hands. Curl your pelvis up and your back torso away from the floor. Eventually bring your feet over and behind your head, keeping your torso perpendicular to the floor and your legs straight. Feel your hips and groin lifting up towards the ceiling.
4. Keep space between your neck and the mat. To create more space, slowly roll your gaze up and behind you allowing for extra curvature of the neck.
5. Bend your elbows and place the palms of your hands on your lower back for support.
6. To come out of the pose, straighten arms on the mat opposite your legs, putting pressure into the mat with your palms‹using them as breaks as you slowly roll your torso back onto the mat.