The don’t of using an inversions table

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An Inversion Table is the best way to relieve your back pain and fix your stiff joints but if not used properly, you could seriously injure yourself and cause more harm than good really.

Any training equipment needs to be properly used and you need to make sure that you follow all the rules before you start with your intense training.

So, here are a few things to keep in mind while using your Inversion tables:

Don’t start too fast

One of the most common mistakes made by people who have newly bought their Inversion table is that they start their workout at a much higher intensity than their body is used to.

This can really cause an injury so always make sure that you start slow. First, get your body accustomed to a lower intensity and only then increase your workout pace.

Protect your ankles

Another common mistake made by users is to not wear socks and shoes during a workout or using an inversion table which doesn’t come with padded strapping.

This is important because this protects your ankles and feet from getting sore or injured because a lot of pressure is applied on them when using an inversion table. So, don’t neglect your ankle and feet, get a proper inversion table with necessary paddings.

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Don’t go for a cheap quality

One of the most common errors made by people is to go for a cheap inversion table which is not made up of good quality and doesn’t provide you with a comfortable back support.

An inversion table needs to be durable and made of a good quality material for it to be able to help, so don’t cheap out on this. Buy a good quality Inversion table for yourself. Fitnessguyd’s listed the best one’s for 2017 so don’t waste your time or money on cheap low-quality ones.

Make space in your home

Another frequent problem that users complain about is that when they fold their tables and try to move them into the storage area, they suffer from back pains.

This is quite normal because if you are already suffering from a back pain, carrying a heavy load won’t help your case. So, avoid folding up your inversion table and make room for it inside your house itself.

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Avoid an imbalanced table

Make sure that your inversion table is sturdy and balanced and won’t fall or break when you are using it as this could seriously injure you. So, always test your inversion table before buying it for yourself.

You don’t want yourself falling off and hurting you during an inversion table therapy now, do you?

Don’t overdo it

One of the most common mistakes made by people is to do all the exercise in one day itself. An inversion table won’t cure your back pain in just one day, it is a gradual process.

So, don’t overdo your exercise. Go slow and take it slow. Make sure that you increase your pace slowly with time. Don’t worry, it will be still effective if you take it slowly and not rush into it.

5 Yoga poses that are a must for winter athletes

Most of us love heading to the snowcapped mountains for our vacations and spend our time trying out various snow activities like Skiing, Snowboarding, etc. But without proper preparation, snow activities can be difficult to handle and can leave you drained of energy in just a few minutes. So how do you make sure that for the next vacation, you are all fit to take on your favorite activities without dreading the after effects?

Just practice these 5 yoga steps before your vacation or on a regular basis and see the results for yourself.

Sidebending Mountain Pose

This pose helps in toning your abdominal muscles which are prone to become tight due to lack of exercise making them lose their flexibility to make sudden turns and twists which are a part and parcel of most of the winter activities.

How to Perform: Stand straight with your legs a little apart. Inhale and raise your hands above your head and clasp your wrist with your other hand. Now exhale and bent sidewise while facing forwards. Hold this position for some time and then switch sides.

Sidebending Mountain Pose

Cobra Pose

This is one of the best ways to stretch your abdominals and also a great way to open up your chest which helps in improving your posture.

How to perform: With your face downwards and your forearms on the ground making sure that your elbows are beneath your shoulders, place both your hands underneath your shoulder and pull up, taking your body away from the ground. Make sure you stretch your neck as high as possible. Hold this position for a few minutes and take a few deep breaths. Come back to the ground while exhaling. Still confused? See video below.

Squats

This yoga asana helps you in building your thigh and knee muscles which are prone to most damage in an extremely chilly weather.

How to perform: Inhale and push your legs apart making sure your knees are facing in your toe’s direction and not inwards. Stretch your hand in front of you or above your head. Hold this position for some time and then exhale and go back to your original position.

Squats

Reclining Big Toe Pose

As we know that our hamstrings tend to tighten up frequently and this could limit your freedom of movement which might lead to lower back pains and knee injuries, this pose helps in loosening of your hamstrings so you don’t end up in pain after a performing a winter sport.

How to Perform: Lie back down on the floor with your both legs straight so that your toes are pointing upwards. Raise one leg up and hold on to the back of your thigh or hold the raised leg’s toe. Make sure you relax and not keep it straight if your legs start shaking. Ease it a little and you may even bend your knees a little for the initial sessions. Hold this position for 1-3 minutes.

Reclining Big Toe Pose

Downward Facing Dog

This pose helps in strengthening your wrists, arms, and shoulders. Letting your ankles drop towards the floor also helps in stretching your calves and hamstrings.

How to perform: Get on the floor on all fours while stretching your arms and relaxing your upper back between the shoulder blades. Keeping your knees bent, exhale and raise your knees and hips up so that you form a straight line with your back and arms. Let your head hang down and relax your neck. Take deep breaths and hold this position for 5 long breaths. Then slowly exhale and ease yourself back to your original position.

Here’s how it’s done

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