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:

History of congestive heart failure
History of space-occupying brain lesion
Severe vascular disease
Arterial hypertension
Detached retina
Glaucoma
Vulnerable areas of stress from recent surgery
Hiatal hernia
Ventral hernia
Extreme obesity
Pregnancy


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:

  • Hang from arms (two points hang).  Raise legs and hook boots.  Unhook and return to two points hang.  Repeat 2-10 times.

  • 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.

  • Invert for a short duration (45-60 seconds initially then gradually increase), relax, and recover to four points hang.  Repeat 2-5 times.

  • 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

Start Position
Two Points Hang (Arms)

Mounting the Bar

Mounting the Bar

Legs Hooked

Legs Hooked

Four Point Hang

Four Points Hang

Three Point Hang

Three Points Hang

Three Point Hang

Three Points Hang

Two Point Hang

Two Points Hang (One Arm, One Leg)

Alternate Two Point Hang

Alternate Two Points Hang

Begin Inversion

Begin Inversion

Inversion

Inversion

Partner Assisted Stretch with Traction

Partner Assisted Stretch

Partner Assisted Extension

Inverted Squat

Inverted Squat

Sit-up and Stretch

Inverted Sit-Up and Stretch

Begin Recovery

Begin Recovery

 

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