For an in-depth look at trigger points we recommend Save Yourself From Trigger Points & Myofascial Pain by Paul Ingraham. If you buy this book today you can get a copy of Paul’s other book, Save Yourself From Low Back Pain, for free!

The Gluteus Minimus helps to support the hips while walking. It is located deep in the hip under the layers of the other Gluteal muscles. The Gluteus Minimus is one of the most difficult muscles to treat when it comes to trigger points.

Even though the Gluteus Minimus is rather small in comparison to the Gluteus Medius and Gluteus Maximus, it can still cause a brutal amount of pain that radiates surprisingly far from the source. The pain can travel from underneath the butt cheek all the way down the side of the leg and into the calf muscle.

Because the Gluteus Minimus is often overlooked by doctors, chiropractors, and massage therapists, it is often the culprit behind unrelenting pain that can have you and your doctors hard-pressed to find the cause.

Trigger points in the Gluteus Minimus are often aggravated by and confused with trigger points in the Quadratus Lumborum, Gluteus Medius, Piriformis, Tensor Fasciae Latae, Vastus Lateralis, Peroneus Longus, and the Hamstring muscles.

Pain caused by Trigger Points in the Gluteus Minimus can be very intense, like many other Trigger Points, and it can cause numbness in the referred pain areas as well, often being confused for sciatica.

Gluteus Minimus Trigger Points can cause pain while walking or standing, and they can make it difficult to get out of a chair without extreme pain. They may also cause a limp on one side and make it hard to cross the legs or roll over or get out of bed.

There are generally two places that trigger points form in the Gluteus Minimus. You can see the Gluteus Minimus and the expected trigger points labeled in this picture, the trigger points are marked in blue:

In the images below this text you can see the approximate location of the trigger points from the outside of the body. Note that in the pictures below you can’t see the Gluteus Minimus very well because it is mostly hidden behind the Gluteus Maximus in these images.

The red dots are where the trigger points are usually located, and the blue areas are the common areas of referred pain that are associated with them.

Gluteus Minimus Trigger Point #1:

Gluteus Minimus Trigger Point #2:

Treating Trigger Points in the Gluteus Minimus

Luckily, trigger points are fairly easy to deal with once you understand them and know where to find them. There are many ways to treat your trigger points once you can locate them.

The hardest part about the Gluteus Minimus Trigger Points is getting through the deep layers of tissue that cover the muscle itself. To do this, first go back and look at picture above that shows the Gluteus Minimus muscle. Now think of where that would be in your body. Understand what action it performs. You can feel the Gluteus Minimus working when you shift your weight from side to side.

It’s nearly impossible to hurt yourself when you’re treating yourself, because if it hurts your instant reaction is to stop before causing damage. Aim for a level of pain of about an 8 out of 10 with 10 being intolerable.

The Tennis Ball Trick

Get a regular tennis ball and place the ball between the wall and your hip/buttocks so that it can get to your Gluteus Minimus. Slowly apply pressure and move around until you feel ‘the spot’. You’ll know when you feel it by the ‘it hurts but feels good’ sensation. It hurts, but you know it’s gotta go.

Apply pressure seeking about an 8 out of 10, and hold that pressure on the trigger point for about 30 seconds. Do this for any remaining trigger points that you find.

You may need to do this for several days to get your trigger points to fully break up, but keep at it and soon they will go away and you will be able to rest on the ball for 30 seconds with no pain. It will actually feel good once you’ve got rid of all of your trigger points!

Don’t go using a cue ball or a golf ball or a marble and wonder why it doesn’t work or that it hurts. Use a tennis ball or a Kong brand dog toy, they are the best kind for this purpose.

You could also have someone assist you with their elbow for this particular muscle.

You can also try using a TheraCane which is specifically designed for self treating trigger points. You can get a TheraCane here.

We also recommend the Complete Self Treatment Kit for Trigger Points.

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For an in-depth look at trigger points we recommend Save Yourself From Trigger Points & Myofascial Pain by Paul Ingraham. If you buy this book today you can get a copy of Paul’s other book, Save Yourself From Low Back Pain, for free!

Trigger points in the Piriformis muscle can cause incredibly intense pain that radiates deep through the buttocks. The pain is felt from the sacrum region of the lower back to the buttocks, and through the hip. Trigger points in the Piriformis have the potential to shoot pain into the upper hamstrings as well.

Piriformis TrPs (Trigger Points) can put a twist in the sacroiliac joint (SI Joint) which can cause even more pain than plain old trigger points, which already hurt a lot. A short piriformis can cause pain when rotating the leg inward or turning certain directions on the effected side(s). It can also cause intense pain when trying to spread the legs apart. Piriformis trigger points can also cause a person to walk with a limp or render them unable to walk completely!

The piriformis muscle may also put pressure on the sciatic nerve which will cause electrical ‘pins and needles’ or numbness going down the legs. Sciatic pain is a whole new level of pain all together.

When trigger points are in the piriformis muscle it is hard to find comfort in nearly all positions. Sitting, standing, walking, and lying down can all be unbearably uncomfortable. As you can see, getting rid of piriformis trigger points can be an important job and I’ll explain how to do that later on.

There are generally two places that trigger points form in the piriformis. You can see the piriformis and the trigger points labeled in this picture, the trigger points are in blue:

In the images below this text you can see the approximate location of the trigger points from the outside of the body. Note that in the pictures below you can’t actually see the Piriformis Muscle because it is hidden underneath the gluteus maximus in these images.

The red dots are where the trigger points are usually located, and the blue areas are the common areas of pain associated with them.

Piriformis Trigger Point #1:

Piriformis Trigger Point #2:

Treating Piriformis Trigger Points (Muscle Knots)

Luckily, trigger points are fairly easy to deal with once you understand them and know where to find them. There are many ways to treat your trigger points once you can locate them.

The hardest part is locating the piriformis muscle itself. To do this, first go back and look at picture above that shows the piriformis muscle. Now think of where that would be in your body. Understand what action it performs.

Now lie on your side with your bottom leg straight (or almost straight if it hurts) and with the top leg bent. Now rotate the top leg outward while lying down. Feel in your buttocks for the muscle that’s responsible for this movement. You’ve found the piriformis muscle, good job!

When treating the piriformis muscle be sure to remember that the sciatic nerve basically runs ‘through’ the piriformis muscle and other short hip rotator muscles. When applying pressure to this area, if you feel any nerve pain (zappy, tingly, pins & needles, numbness) then it’s best to back off and only do what is tolerable.

It’s also nearly impossible to hurt yourself when you’re treating yourself, because if it hurts your instant reaction is to stop before causing damage.

Once you’ve located the piriformis you can use your hands or a tennis ball to get to the trigger points. I prefer the tennis ball trick myself.

The Tennis Ball Trick

Get a regular tennis ball or a kong brand dog toy and lie flat on the ground. Now place the tennis ball where the back pocket of your pants would be and relax onto the ball. Roll around on it slowly and carefully until you find a place that hurts more than the rest. This ‘hurt’ should be a sweet ache and should feel good in a weird kind of way. This is a trigger point! Relax your weight with the ball on the trigger point, aim for a pain level of about 8 on a scale of 1-10 with ten being intolerable pain. You should try to stay on the trigger point for at least 30 seconds with a tiny and gentle rocking motion over the trigger point.

You may need to do this for several days to get your trigger points to fully break up, but keep at it and soon they will go away and you will be able to rest on the ball for 30 seconds with no pain. It will actually feel good once you’ve got rid of all of your trigger points!

Don’t go using a cue ball or a golf ball or a marble and wonder why it doesn’t work or that it hurts. Use a tennis ball or a Kong brand dog toy, they are the best kind for this purpose.

You can also squeeze a tennis ball between your buttocks and the wall and try to get to your piriformis that way. It’s almost as good as lying on the ground and can be used if you prefer.

You can also try using a TheraCane which is specifically designed for self treating trigger points. You can get a TheraCane here.

We also recommend the Complete Self Treatment Kit for Trigger Points.

The SI Joint and Piriformis Trigger Points

When a person’s sacroiliac joint is out of place it can create trigger points, and keep trigger points coming back once they’ve been treated. A manual adjustment of the spine and SI Joint may be helpful, but this can only be done by a trusted chriropractor or osteopath. This may help to keep the trigger points from coming back.

It’s important to remember that the sacroiliac joint will often move itself back into place when all of the trigger points in the hip have been released.

Once your trigger points have been taken care of it’s a good idea to start lightly stretching the piriformis muscle. You can learn ways to stretch the piriformis muscle at the bottom of that page. Be careful not to over stretch because over stretching the muscle can cause the trigger points to come right back, so keep it slow and gentle.

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Piriformis Syndrome

Piriformis Syndrome is a condition that occurs when the piriformis muscle puts pressure on the sciatic nerve and causes pain. The pain can be very mild or extremely intense. It can also cause the tingly, numb, and electrical ‘pins and needles’ down the leg, following the sciatic nerve.

Piriformis Syndrome is usually diagnosed when no spinal or vertebrae damage has been observed. When there is no bulging, herniated, or degenerative discs but there is sciatic nerve pain, piriformis syndrome is one of the prime suspects.

Piriformis muscle pain can be caused by overuse, strain, inflammation, trigger points (muscle knots), or muscle tightness or weakness due to underuse or muscle imbalances. Diagnoses is often difficult, but it is certainly a possibility when there is sciatic nerve pain without damage to the discs or spine.

Inactive gluteus minimus and medius muscles can also lead to the development of piriformis syndrome. The gluteal muscles are important in both hip extension and in aiding the piriformis in rotating the leg. A major cause for inactive gluteal muscles is short and tight hip flexors. When someone sits with their hips flexed (sitting all day at work) this deprives the gluteals of activation, and the hamstrings, adductor magnus, and piriformis then have to perform extra roles they were not designed to do. This results in overuse of the piriformis.

Piriformis Stretches

There are several stretches you can do to stretch the piriformis muscle if it is tight. The videos below show some of the possible stretches that you could try. If any of these stretches cause pain you should ease off. Start slow and be careful. If it hurts, stop.

Lying Piriformis Stretch

Seated Piriformis Stretch – Figure 4

Piriformis Stretch – Sciatica Super Stretch

When piriformis syndrome is caused by weak abductors combined with tight adductors, a highly effective and easy treatment includes stretching and strengthening these muscle groups. An exercise routine targeting the gluteus medius and hip adductor muscle groups can help with symptoms of piriformis syndrome in just a few days.

 

 

Treating Piriformis Trigger Points (Muscle Knots)

Another contributing factor to piriformis muscle pain is trigger points in the piriformis region. Getting to the piriformis trigger points can be a little tricky, but the videos below will show you how to find piriformis trigger points.

Locating and Treating Trigger Points (knots) In the Piriformis Muscle

Treating Piriformis Trigger Points

Gluteus Minimus & Piriformis Trigger Points

Save Yourself from Low Back Pain & Trigger Points

Trigger Point Home Treatment Kit

Who Is Susceptible to Piriformis Syndrome?

Runners, bicyclists and other athletes engaging in forward-moving activities are especially susceptible to developing piriformis syndrome if they don’t make sure they stretch and strengthen their muscles properly. When not balanced by the legs, repeated forward movements can lead to muscle imbalances, weak hip abductors and tight adductors. Thus, disproportionately weak hip abductors/gluteus medius muscles, mixed with tight adductor muscles, causes the piriformis muscle to shorten and contract. Upon a 40% increase in piriformis size, sciatic nerve impingement is inevitable. This means the abductors on the outside cannot work properly and strain is put on the piriformis.

Other Complications Related to Piriformis Syndrome

Piriformis muscle spasms can impinge more than just the sciatic nerve, it can also impinge upon the pudendal nerve. The pudendal nerve controls the muscles in the bladder and bowels. Symptoms of pudendal nerve entrapment include tingling and numbness in the groin and saddle areas, and can lead to urinary and fecal deposits in the underpants.

Another cause of piriformis syndrome is stiffness or hyper mobility of the sacroiliac joints (S.I. joints). The result is compensatory changes that result in shearing of the origins of the piriformis and maybe some of the gluteal muscles too, resulting not only in piriformis malfunction but in other low back and hip pain syndromes as well.

Piriformis syndrome can also be caused by overpronation of the foot. When a foot overpronates it causes the knee to turn, causing the piriformis to activate to prevent over-rotating the knee. This causes the piriformis to be overused and it gets extra tight, eventually leading to piriformis syndrome.

Piriformis syndrome can also be associated with a falling injury.

 

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Neurostructural Integration Technique is a subtle technique for muscle/nerve/connective tissue. The treatment is gentle, non-invasive, and it can be performed through your clothing.

It is unlike massage therapy or chiropractic treatments which try to force a change, NST is a way of ‘resetting’ your body and telling it “It’s time to heal now”. It’s interesting to note that most misalignments will almost always straighten themselves out after a few treatments, with no manipulation.

NST is not any sort of pressure technique or trigger point therapy. It is quick and it relieves most muscle strains and muscle tension. It also restores normal lymphatic ‘flow’. There is no deep tissue probing, but the treatment usually releases adhesions and shrinks scar tissue. NST is a brand new way of treating acute and chronic pain, and it’s unlike anything else. After a NST treatment, getting a meridian reading will show strong and immediate changes in the body, but the treatment is nothing close to Traditional Chinese Medicine or acupressure.

Neurostructural Integration Technique is a process that lets the body regulate itself, and when the body regulates itself, many symptoms will disappear. This is because the symptoms are often a product of a complex blockage existing in the body. NST is a type of contextual healing, a lost art which is now gaining popularity. A well-known example of contextual healing is homoeopathy. Many individuals have even dubbed NST as ‘tactile homeopathy’.

The results of the Neuro-structural integration Technique (NST) are lasting and are usually noticeable after only two or three sessions. The treatment is completely safe and everyone from trained athletes, newborns, pregnant women, and the elderly can all take advantage of NST therapy.

NST has been known to help with the following list of symptoms:

• Acute and chronic pain
• Back pain
• Neck pan
• Shoulder pain
• Leg pain
• Facial pain
• Infertility
• Headaches / Migraines
• Sinusitis
• Colitis
• Constipation
• Urinary disorders
• Menstrual problems
• Prostate problems
• Vision problems
• Learning disorders
• Emotional depression
• Digestive problems

Neurostructural Integration Technique has also shown promising results in cases of Parkinson’s Disease, Multiple Sclerosis, Chronic Fatigue Syndrome, Autism, Attention Deficit Disorder, Fibromyalgia, TMJ Syndrome, Herniated Discs, and Seizures.

How was the Neurostructural Integration Technique developed?

A man by the name of Tom Bowen, an Australian osteopath, discovered a relationship between specific health complaints and different patterns of muscle dysfunctions in his patients. Tom went through many years of serious clinical research and developed a unique method of myofascial stimulation that brings long term corrections to the muscular dysfunctions and health complaints that went with them. He called his work ‘soft tissue therapy’ and continued studying and modifying his technique until his death in 1982.

Tom Bowen had extremely sensitive fingers and hands which allowed him to feel nerve transmissions and locate blockages in the nervous system. This was an incredible gift that Tom had, and he used it as best he could by developing what is now called the Neurostructural Integration Technique, formerly known as Bowen Therapy, Neural Touch, and Advanced Bowen Therapy.

It didn’t take long before Bowen was known for curing the incurable and finding solutions when none seemed possible. It’s rumored that Tom Bowen was treating approximately 13,000 people each year with astonishing success! And not only did he treat people, he also had great success treating animals. He treated many of the popular Melbourne racehorses of the time, often treating horses which went on to win the race.

Before his death, Bowen had shared his techniques with only 5 people, each of them at a different stage in its development, so after his death these 5 people came together and shared the pieces of what they had learned from Bowen amongst themselves and with others. The Bowen Technique was then further developed and worked on with new doctors and therapists until it became what it is now known as today, the Neurostructural Integration Technique.

How does Neuro-Structural Integration Technique (NST) work?

NST is a series of simple movements that are done over muscles, nerves, and connective tissue. The gentle contact during therapy causes the neuromuscular system to reset all of it’s tension levels. This promotes a natural way of healing, and it can offer lasting relief. NST can affect muscles, the digestive system, the respiratory system, the glandular system, and the energy body.

Bowen discovered a particular energetic cycle in the body which must be free to operate properly in order to enjoy good health and wellness. The cycle is perceptible at an energetic level, but it has physical components as well. These are the sacrum, coccyx, cranium and Temporomandibular Joint complex and the dural membrane, which connects them to form a functional unit.

As long as this system is free to operate unimpeded, the body will regulate itself for as long as it has enough energy to sustain life. The body is designed to adapt to new situations and keep itself balanced, and NST helps to keep it that way. Neurostructural Integration Technique allows the body to release neuromuscular imbalances that have a strong impact on the function of ‘the cycle’ discovered by Bowen. He believed that if all muscle imbalances could be released, the body would regulate itself and the pain and symptoms would go away.

The genius of Bowen’s theory was when he recognized that if the body is stimulated in a very particular way that the body would be ‘reset’ and the process of fixing neuromuscular imbalances would begin naturally. The process can take anywhere from 5 minutes to a week or so. After a week the body goes into a type of holding pattern and if upon reassessment the body does not appear to have completely fixed itself, another session is carried out.

What does Neurostructural Integration Technique feel like?

It usually takes most people about 2-4 days to go through the unraveling process. Many people report all sorts of different experiences during this time, including pain and aches that move from one location to another (your back pain moves to your knee, or vice versa), sweating, emotional release, and a deep sense of relaxation and ‘change’ taking place within the body. Many clients report that the symptoms leave their bodies in the reverse order that they started showing up.

A session typically begins with the client in a ‘prone’ position, with work beginning in the lumbar spinal region. It quickly moves through the thoracic region and then into the legs and sacrum. There are multiple ‘rest’ periods between the sequences of ‘moves’ that are carried out, and the client then moves into a ‘supine’ position.

The entire treatment takes about 30 minutes or so, and some additional procedures are sometimes performed. There are additional procedures for the shoulders, wrists, elbows, pelvis, ankles, coccyx, and the TMJ complex.

Conclusion

Neurostructural Integration Technique is a powerful method for change in musculoskeletal and visceral systems through the decoding of the nervous system and a comprehensive resetting of the human body.

Even though the treatment seems simple to the client, non-invasive, and gentle, the results are often surprising and many people even consider the treatment ‘miraculous’. Wouldn’t you think it’s a miracle if after only 2-3 sessions of a simple, non-invasive procedure your body resets itself and begins to correct so many problems, including your lower back and hip pain?

Find a NST Therapist

Learn the Neurostructural Integration Technique

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There are plenty of questions that come up when first learning about inversion therapy and this page is here to help make sense of it all. These are the most common questions regarding inversion therapy for spinal decompression and back pain. As always, you should consult your health care professionals before making the decision to invert.

Inversion therapy can be helpful in many cases of back pain, sciatica, and neck pain, but if you have knee, ankle, or hip problems then inversion therapy may not be for you. If you aren’t sure if inversion therapy is something you should try, you should seek professional advice.

1. How long should I invert?

The most commonly asked question about inversion is ‘how long should I be inverted?’. There is no specific answer that works for everyone because each person is different. For the most part, we recommend beginners to start very slowly: invert for just a minute or two during the first week until you become comfortable, and then work up to longer periods of time inverted, if you feel it’s necessary. The angle of inversion also affects the length of inversion time. The shallower the angle, the longer the inversion time. Most people will invert for 5 – 15 minutes once or twice each day. There is no real time limit — but it’s important to listen to your body. If you’re uncomfortable, return to the upright position.

Virtually all issues of discomfort that occur with new invertees are due to going too far or too fast. Amazingly, you are designed to be upside down, but if you are like most people you are not used to it. Just listen to your body, increase your length of time spent inverted only as you feel comfortable with it.

2. To what degree should I invert?

Again, the answer is unique to the individual. Beginners should start at approximately 20-30 degrees beyond horizontal for the first couple weeks until they become comfortable with the operation of the table and are able to completely relax while being inverted.

20 – 30 degrees
At this angle, your body begins to experience mild stretching of your muscles and joints, while benefiting from stimulated circulation, improved oxygen flow to the head, and repositioning of internal organs.

60 degrees (parallel with the rear legs of the table)
This is the angle at which the average person experiences virtually all the benefits of inversion. Your spine receives the amount of traction it needs to completely decompress (once you’ve relaxed). Most people don’t really need to go beyond this angle.

90 degrees (full inversion)
When fully inverted, your body hangs freely and can perform inverted exercises and stretches. You don’t really need to go to full inversion if you are not comfortable with it. Of course, if you’re using the EZ-Up Inversion System or Inversion Bar you will only be able to be fully inverted. You may need to switch between inverting and resting with your hands on the foam grips until you are used to the feeling of prolonged inversion. You might also want to hang for brief periods of time to start with until you become more comfortable.

Athletes are one group that may enjoy the extra traction and go fully inverted. Strong muscles and ligaments need heavier loads to decompress. Intermittent traction / Oscillation Intermittent traction (alternating 20-30 seconds inversion with returning upright) or oscillation (rhythmic rocking back and forth) are actually the “preferred” methods of inversion, recommended by many doctors, for stimulating circulation and waste removal in and around injured discs.

3. Does inversion cause strokes / popped blood vessels?

A medical study published in 1983 by Dr. Goldman and colleagues showed that inverted patients experienced an increase in blood pressure and internal eye pressure. The media widely reported the study, warning that stroke was a potential result of inversion.

Two years after the original inversion study, Dr. Goldman switched his original position, saying, “New research shows that you are at no more of a stroke risk hanging upside down than if you are exercising right side up.” More in-depth research found that the body actually has mechanisms that prevent damage from hanging upside down. In fact, while oscillating (inverting with movement), some of the patients’ blood pressure actually dropped a few points. (*Note: these studies were based on patients in generally good health. Make sure you review contraindications prior to inverting.)

Dr. Goldman stated that the warnings to the public about the dangers of inversion were “grossly inflated” and that “in the 15 years these devices have been in use, there has not been one single stroke case reported, or any serious injuries.” (This statement, to the best of our knowledge, is as true today as when Dr. Goldman made it 17 years ago).

Other universities, including Marquette, Iowa, and Portland studied inversion during this time, with results that also helped to vindicate inversion as a healthy physical activity.

4. Why do I feel so much pressure in my head? is it normal to turn red?

This is very normal and actually is good for you, indicating increased blood flow to the brain, eyes, skin and hair. One preliminary study showed that the brain runs 7% faster and 14% more accurate while inverted! The feeling of pressure usually lessens over time as you become accustomed to inverting.

If you are a beginner and are uncomfortable with this feeling, it is OK to come up and rest a while. This is referred to as “intermittent” traction (alternating inversion with being upright) and is a good way to help get used to the inverted world. You can also try “oscillation” which is a rhythmic rocking back and forth.

5. How do I focus on the lower back / upper back / neck region?

Inversion is a natural form of gravity-assisted traction. This means that the amount of traction applied to various locations of the body is exactly the right amount! Every vertebra and related disc is just the right size to support the weight above it. The large discs in the lower back are the right size to support the 60% body weight that is above them. The small discs in the neck are just the right size to support the weight of the head. When inverted, the weight normally supported is just the right weight to apply traction.

Gentle stretching and exercise is beneficial to help decompress and mobilize the spine:

Lower back
You may perform gentle stretching exercises to help move the muscles and connective tissues in the lower back area. In partial inversion, try rotating gently from side-to-side, or slowly rocking your pelvis forward and backward.

If you have worked up to full inversion, abdominal exercises (sit-ups, crunches) can be beneficial to the lower back, since strong abdominal muscles are key for proper posture. On the inversion tables, you can try a gentle back extension by placing your hands behind your head on the bed frame and pushing your body in an arch away from the table.

Upper back
Many people experience upper back pain as a result of stress and muscle tension. The key to relieving this pain is to totally relax while inverting. Try deep breathing exercises. Also, partner work can be beneficial. Nothing is more relaxing than an inverted back and shoulder massage!

Movement is also very beneficial. Try rounding your shoulders forward and pushing them back. Also, stretch one arm at a time across your torso to extend those upper back muscles.

Neck
Again, movement can be beneficial. Try rotating your head from one side to the other. Partner massages to the base of the head and back of the neck are very relaxing (do not apply pressure to the front of the neck). You can also add gentle inverted traction to your neck by resting your arms behind your head at the base of your skull (don’t pull, just add the weight of your arms).

6. What exercises do you recommend while inverted?

Partial inversion
Gentle stretching can be performed while partially inverted by crossing one arm over your body, gripping the opposite side of the table frame, and rotating up on one shoulder for a stretch. You can also arch the torso from side to side to loosen muscles and to help the mid- and lower spine to stretch.

Similarly, stress in the neck can be relieved by gently rotating the head to either side, plus lifting the head (do not sit up, only lift the head) or pushing back against the nylon cover while lifting the shoulders off the cover for a stretch in extension.

Full inversion
Only perform these exercises when you are comfortable with being fully inverted. Do not overdue it-as with any exercise to which your body is unaccustomed, you may experience sore muscles if you do too much too fast.

Inverted crunches
Place your hands on your chest or behind your head and lift your torso half way to your knees.

Full sit-ups
This is the only way to perform a full sit-up that is safe for your back. Your spine is in line with gravity, so the full sit-up does not place a harmful load on the back. Place your hands behind your head or on your chest. Sit up all the way to your knees. You may need to place your hands behind your knees to help pull yourself up to a full sit up. Some people claim that 1 full inverted sit-up is as difficult as 10 regular sit-ups (without the strain on your back!)

Inverted squats
On the tables and racks, you are able to exercise your legs as well! You may want to steady yourself by placing each hand on the rear legs of the A-frame. Bend your knees and lift your entire body toward the sky. This action is similar to a standing squat, except that you are utilizing your leg muscles to pull your body weight up instead of resisting your body weight.

Rotational stretching
You can use the A-frame, support structure or doorframes to aid with stretching. Reach with one arm to the opposite side of the structure and pull, rotating your torso to one side. Do the same with the opposite arm.

Back extensions
For the inversion table, reach your hands over each shoulder and grab onto the bed frame. Push your body out away from the bed, arching your back. (Do not use the rear legs of the A-frame for extensions, as that may place your body weight outside the safe support area of the A-frame).

Added traction
On the inversion table, reach your hands forward and grab onto the crossbar of the A-frame. Pull gently to feel added traction to your lower back.

THE MOST IMPORTANT THING TO REMEMBER IS NOT TO OVERDO IT. INVERSION IS NOT A “NO PAIN, NO GAIN” SITUATION. AS SOON AS YOU FEEL LIKE YOU HAVE HAD ENOUGH, STOP!

7. I’m feeling some aching in my back when I return upright from inverting. Is this normal?

There could be several causes for this.

You did too much too soon: If you are new to inversion, your body is not used to being inverted (chances are you haven’t hung upside down since 2nd grade!) By inverting too much too soon, you are probably going to be a little sore. You can liken inversion to beginning any new exercise program. If you overdo it on the first day, you will probably pay for it later!

You returned upright too fast: When inverted, your vertebrae have a chance to separate and the discs can decompress. This action reduces pressure on the nerves that run through your spinal column. When you ascend (return upright) on the inversion table, your spine “re-compresses”–the vertebrae return to their normal position and the pressure on the discs increases again. If you come up from inversion too fast, you might place sudden pressure on the nerves that run through the spine, which can cause some pain. Instead, you should invert to a mild angle (30-40 degrees) for just a few minutes. Come back up only to the horizontal position (lying flat). Remain horizontal for several minutes to allow your spine to slowly re-compress. Then slowly come up the rest of the way.

Always keep in mind that if you experience extreme pain, or if you always experience pain while inverting, you should discontinue inversion until you have had a chance to talk with your doctor.

8. Is the inverting detrimental if you have heart disease or high blood pressure?

It is true that people should not invert if they have uncontrolled high blood pressure. However, inversion can cause a state of relaxation that results in a drop in heart rate and BP (sometimes even lower than at a resting state). Some doctors have used inversion as a treatment for high BP. If you have concerns, you should check with your doctor before inverting.

9. Will inversion therapy help with a bulged disc?

When inverted, the natural pull of gravity allows a separation of your vertebrae, which lessens the pressure on the discs in between each vertebra. The action of increasing the space margins between the vertebrae can actually create a mild suction in the disc, which may help encourage the bulged disc to return to its proper place.

The main benefits are realized by increased circulation and waste elimination to injured discs. In the opinion of many medical professionals, several sessions of intermittent traction are the best way to help the body dissolve a bulged disc.

The length of healing time will vary with different people. However, it has been our experience that you should hang three or more times every day for short sessions at an angle most comfortable for you. Do not overdo it… this is not a “no pain, no gain” situation.

10. Will inversion help with headaches or migraines?

Some people have found that inverting on a regular basis can actually help reduce the frequency of migraines. However, we do not have any medical studies to specifically support this claim. I would advise not to invert while experiencing a migraine, as it could potentially worsen the headache.

11. Will inversion therapy help with draining blood from the lower limbs?

When inverted, you are helping your heart move venous blood from your legs and torso to the heart and liver to be purified. Inversion also helps to move fresh, oxygen rich blood from your heart and lungs to your upper body and brain.

When a muscle contracts, this squeezes capillaries and slows removal of wastes from the muscle. Sustained muscle contraction due to stress or cramping causes wastes to accumulate in the tissue and this produces pain. What inversion does for muscles is two-fold: first, it stretches and relaxes them; second, gravity helps the lymph system to clear out the pain-producing toxins trapped in the tensed muscles.

By stimulating circulation, inversion has been known to relieve varicose veins. Varicose veins are caused when blood pools in the veins due to weakened one-way valves. The downward pull of gravity causes blood to slip back, and over time the vein will distend and become painful. When inverting, the pressure is relieved and the heart is able to clear the blood from the lower body.

12. Is it save to invert if I have a fused vertebra?

There are many types of fusion surgeries. Some post fusion patients are helped by inversion. Any fusion patient should consult with a licensed physician before inverting.

13. Can inversion help children with scoliosis? Does age matter?

Our medical advisor prefers to get patients involved with inversion as early as possible. Using inversion to help slow or reverse the effects of scoliosis is helpful at any age, but especially before the bones fully harden between the ages of 12-14. The size of the equipment may be an issue… so younger children will need an attendant.

There are many causes of scoliosis. Some causes may be problematic for inversion (bone infection, cancer, compression fracture). Most scoliosis found in children is related to bone anomalies or calcification disorders, both of which do well with inversion. Of course, if you have any doubt, you should always consult with a licensed physician.

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