Decompression & Mobilization Exercises
(Inversion)
Gravity's relentless force on the human body can impair mobility and lead to injuries. Soldier's spend most of their time in the common postures which have a shortening and compression effect on their bodies. To offset the effect of gravity and military training, PT should include activities in the uncommon postures. Spatial orientation is also important to overall physical readiness. Even if you are experienced in gymnastics, wrestling, diving, or some other highly three dimensional activity, take your time learning to invert, and always use a spotter.
Do not invert if you have any of the following conditions:
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History of congestive heart
failure |
Progress slowly in your training. For the first few sessions, it is not necessary to invert. Never invert without a spotter. Once you feel comfortable, try full inversion for 60-120 seconds. Then gradually increase the time spent inverted as comfortable. Try these exercises FIRST:
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Hang from arms (two points hang). Raise legs and hook boots. Unhook and return to two points hang. Repeat 2-10 times.
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Hang from arms. Raise legs and hook boots. Slowly invert. Immediately return to four points hang. Slowly invert again, and repeat process 2-5 times.
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Invert for a short duration (45-60 seconds initially then gradually increase), relax, and recover to four points hang. Repeat 2-5 times.
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DECOMPRESSION AND MOBILIZATION IS NOT INTENDED TO BE VIGOROUS. SLOW AND RELAXED MOVEMENTS ARE REQUIRED FOR SAFETY AND MAXIMUM BENEFITS. ALWAYS USE A SPOTTER.
Click on the picture for more information.
Start Position |
Mounting the Bar |
Legs Hooked |
Four Points Hang |
Three Points Hang |
Three Points Hang |
Two Points Hang (One Arm, One Leg) |
Alternate Two Points Hang |
Begin Inversion |
Inversion |
Partner Assisted Stretch with Traction |
Partner Assisted Extension |
Inverted Squat |
Inverted Sit-Up and Stretch |
Begin Recovery |