Sky’s Lumbar Routine

Note:  All the responses below are answered by me (Ryan aka Sky).  I tried to explain as thoroughly and carefully as I possibly could.  Please note that any explanations, tips, and statistics on this website are based PURELY from observations, success stories, raw data, and other research & experiments.  Thus, they are not 100% correct and have not been proven within a large group of people.  Also, feel free to e-mail us with questions but do not ask the same questions which are already answered here.  Please don’t doubt your intelligence and try not to be weak, wretched, and obsessive with little details.

      1. What is Sky’s Lumbar Routine?  Also, let’s say that I just gained 1 inch from this routine, how many percent of this growth comes from the back muscles and the cartilage discs?
- By performing inverted sit-ups with weights, it’s believed that one can build bigger & leaner abdominal & core muscles and simultaneously thicken the cartilage discs in the spine.  Within the first 12 months of following this routine, you should expect a growth of three-quarter inch (2 centimeters) in which 50% of your growth will come from the back & core muscles and the other 50% from thickening of the cartilage discs in the lumbar spine.  As time progresses, the growth rate is a little slower. Why? because there’s a LIMIT to how much back, abdominal, & core muscles you can grow. However, there’s POSSIBLY no limit to how much your cartilage discs can be thickened.

AFTER the first 12 months, most of your height gain will depend on cartilage remodeling (cartilage calcified into bones).  And cartilage disc thickening will occur mostly in your lumbar spine (lower back); hence, our routine is called Sky’s Lumbar Routine.  It was formerly known as Sky’s MusCrunches Routine.

      2. Will just doing inverted sit-ups be enough to lengthen the spine?
- Most likely not. Inverted sit-ups add stomach and back muscles, but to get a flatter stomach and a leaner spine you need to burn off the fat or else your stomach will actually look bigger.  Thus, you must be physically active by doing cardio exercises frequently.

      3. I have bad eating habits since I usually eat late at nights.  I’m worried because I can’t seem to lose any fats in my stomach.  Am I fit enough to follow your routine?
- You must change your diet or else you won’t gain a centimeter with our routine.  Always eat dinner 3 to 4 hours before bedtime so that your stomach will have a chance to digest food.  For example, if you were to sleep at 11PM, then you should eat dinner at 7PM (recommended) or 8PM.

As a matter of fact, I used to eat late Chinese noodles late at nights while studying for exams.  But since May 11, 2005, I changed my diet and therefore usually had dinner around 7PM or 8PM.  I usually go to bed at 11:50PM.  I’m so glad that my late night snacking habit was gone and about 2 months later (July 11), I lost 7 pounds!

I HIGHLY RECOMMEND that all height seekers should eat dinner 3 to 4 hours (recommended) before bedtime so that digestion will do its part by removing fats (but NOT storing) in the abdominal and back area (which are important for muscle growth!).

      4. You mentioned that I will gain about 2 cm within a year if I were to follow exactly as advised in the routine.  Unfortunately, I really hate cardio exercises such as jogging or playing basketball.  If so, how many centimeters will I grow if I only perform inverted sit-ups with weights?
- You will likely grow 1 to 1.5 centimeters of TEMPORARY height gain within the first 12 months.  However, once you quit doing inverted sit-ups, you will lose about half of this gain.  In other words, you may possibly grow about 0.5 to 1 cm in permanent height gain within that 12-month time frame.  Why? because without cardio training, your spine will eventually break down since it cannot withstand the body weight due to weak back muscles and extra fats in the waist and back area.

      5. I’m ready to start Sky’s routine next month.  Is there anything I can do to prepare for it?
- Yes, immediately get involved in cardio training (jogging, running, biking, basketball, swimming, jumping, plyometrics, etc.) because you MUST lose fats in the stomach.  Your goal is to build stronger and leaner muscles in the back, core, and abdominal area.

If you’re fat, try to follow a diet plan and lose fats in the stomach because this area is the “core” of the routine.

      6. If I’m obese, what are my chances that I will grow taller with your routine?
- You will grow taller with our routine; however, the growth rate will be slower than others (i.e. athletes, bodybuilders, physically fit individuals).  You will grow less than three-quarter inch within a year unless you are committed to eating healthy and VIGOROUSLY exercising regularly.

      7. Why do athletes, bodybuilders, or physically active individuals tend to achieve better results or grow faster than others (physically inactive) when following Sky’s Lumbar Routine?
- Once again, everything comes down to stronger and leaner muscle mass in the back, core, and abdominal area.  Without the healthy muscles, the cartilage discs have very little chance at thickening and growing.

      8. Is there a limit to growing taller with Sky’s Lumbar Routine?  How many inches will I grow?
- The way I see it… 1 inch is possible… 2 to 3 inches is optimistic… 4 to 5 inches is dreaming.

Yes, there may eventually be a limit.  However, we truly believe that you may possibly grow up to 3 inches with Sky’s Lumbar Routine within 3 years of consistent hard work.  Basically, you will possibly grow close to an inch every year.  So is it possible to grow 4 to 5 inches?  We don’t really know.  But hey, if you continue to increase the intensity level every 2 months when performing inverted sit-ups, it may be possible!

      9. You mentioned that I can grow up to three-quarter inch (2 centimeters) in 12 months.  My goal is to grow 1 to 1.25 inches within a year.  So, what should I do to achieve the QUICKEST growth?
- Note that our growth statistic of three-quarter inch within a year is just an average estimate.  We believe that you will achieve the quickest growth if you slowly building tolerance and increase the intensity level every month such as doing 15 inverted sit-ups at a time while holding 6-8 pound dumbbell weight each hand, or doing 70 to 80 inverted sit-ups everyday (in divided sessions).

Some hard-working individuals may possibly gain 1 inch and a quarter (1.25”) in a year by following routine. Whereas others may see a growth of less than three-quarter inch (3/4”).

In addition, tall individuals (5 feet 10 and above) may achieve quicker growth (anywhere between 1 inch to 1.25 inch within a year) than average because these people already have bulkier muscle mass and thicker cartilage discs than other short people (5 feet 5 and below).  Short individuals who are below 5 feet tall should expect a growth of up to three-quarter inch within a year.

Again, your result will depend on your height & physical appearance as well as the consistency and intensity level of the exercise.  Also, to grow faster, it is HIGHLY RECOMMENDED you should do cardio training frequently, sleep 8 hours a day, and eat healthy.  It’s also wise to take alfalfa (bone-building supplement) since alfalfa is the richest source of ipriflavone which stimulates bone formation while increasing bone mineral density.  Take one alfalfa tablet (500 mg) twice daily is enough.

      10. Where can I buy alfalfa?
- At Wal-mart or any other retail stores.  Search on google.com and you’ll find a bunch. The brand-name is Spring Valley (very reputable & quality). It's only $3.77 for 300 tablets; serving size is 2 tablets for 650 mg; 325 mg/tablet.

- If you’re from Europe, you can try to order alfalfa from HollandBarrett (very quality brand-name according to Kaneka).

      11. Hello Sky, thank you for keeping your promise in revealing the lumbar routine. Anyway, you’ve experimented with the routine for only a month and recently stopped due to busy schedule at school, when will you resume with this routine?
- Fall 2005 and Spring 2006 will be hectic for me because I will be busy with school and internship requirements (I’m a 5^th year college student at USP).  Therefore, I’m unable to start the Lumbar routine even though I’m excited about it.  However, I hope to spend 1 full year on experimenting this routine starting May 2006 to May 2007.

      12. So, you tried out with Sky’s Lumbar Routine for less than 4 weeks, did you feel anything different? Any growth?
- The result is “not conclusive” because I don’t want to reveal any data that are not fully analyzed. However, I can tell you that after 1 month of inverting with weights, my back feels stronger than ever before. Noticeable growth is not yet seen (but is expected to emerge within 6 months if I were to continue with the routine).

      13. In what part of the spine does most of the cartilage disc thickening occur?
- Lumbar spine (your lower back).  In the lumbar area, there are 5 cartilage discs and they are naturally two to three times thicker than the discs in the upper back.  Since the discs are bigger, they are more flexible and are easily influenced by such forces created by inverted sit-ups.

      14. Why are cardiovascular training so important?
- Cardiovascular training keeps your muscles lean, flexible, and strong.  At the same time, you’re eliminating fats and strengthening the spine.  Cardio training helps you to lose fats, build leaner muscles, and most importantly anchor the cartilage discs which are needed for stability and growth.

Jogging is possibly effective in stimulating bone or cartilage formation because it promotes the so-called microfracture in the lumbar spine because jogging exerts about 2 times your body weight against the ground reaction forces.

However, vigorous running or high-impact jumping has been reported as an EFFECTIVE exercise which really promotes bone and cartilage growth due to the fact that when running or jumping, you're exerting 2 to 5 times your body weight against the ground reaction forces.  By running or jumping, you're exerting lots of pressure & work and also exciting the PIEZO electric currents which help to trigger bone formation and to put your spine in a very "tired" mode. Any stretching exercises right after should be useful since the cartilage remodels itself especially when the shape and pattern of the lumbar spine are now "clear" due to the release of stress/tension from muscles, ligaments, & tendons.

Physical exercises (e.g. jogging, basketball, plyometric training, biking, running, sprinting, jumping) are all recommended while doing Sky’s Lumbar Routine.  Exercising three to four times a week is a great way to lose weight, get in shape, and help to accelerate the usage of oxygen to tissues and to metabolize any glucosamine or protein supplements which you may be taking.

Several studies have shown that regular cardiovascular exercise, like swimming, bicycling, jogging, or hiking, is the most beneficial form of exercise for treating and preventing back pain. This type of exercise, which promotes good health in general, has been shown to be as effective as nearly every other type of physical therapy program or exercise regime. In addition, this is the type of exercise that is easy to do, enjoyable, and definitely good for you. If you can find the time for half an hour or an hour of brisk walking, bicycling, or jogging several times a week, your back will thank you for it for the rest of your life [Back.com]

      15. I like to exercise but I can’t imagine doing the same thing every day such as jogging 5 days a week. It’s so boring! What must I do?
- Play all sports and do everything if you can. The REASON that you're doing all kinds of physical activities is to help you to consistently stay active (so won't get bored or lazy). Doing the same thing every day can be exhausting. So imagine the possibility of jogging for 1 hour and do 1,000 jumps every day.. nightmare!

Below is a sample routine:
- jogging: 20 min (three times a week)
- high-impact running: 15 min (twice a week)
- jumping: 600 to 800 high jumps (three times a week)
- basketball: 1 hour (twice a week)
- soccer: 1 hour (once a week)
- inverted sit-ups with weights: 60 minutes (six days a week)

      16. Let’s say that I’ve gained an inch (within a year) by following exactly as advised from your routine and have decided to stop doing the routine, will I be able to keep this inch since I no longer do cardiovascular training or inverted sit-ups?  In other words, will this 1 inch be permanent?
-  Good question!  If you stop doing the cardiovascular exercises, you’re likely to KEEP about 85% to 90% of this growth or 0.85 inch to 0.90 inch.  About 10% to 15% of the height loss will be the muscle mass in the back and abdominal area because as time progresses you will gain some fats in these areas due to your inactive lifestyle.

In the next 8 months, if you continue to be physically inactive, chances are that you will only keep about 60% to 70% (0.6 inch to 0.7 inch) of this growth.  In other words, you will lose a total of 30% to 40% of the height gain. Why? Because without cardiovascular training, your back and abdominal muscles are no longer strong and lean which in turn negatively affect your posture and balance.

As a result, let’s say that you’ve gained 1 inch and a half from this routine and you’ve decided to stop the routine, it’s wise to live to an active lifestyle by spending 15 minutes on cardiovascular training about 2 times a week.  By doing so, you will PERMANENTLY keep about 85% to 90% of your height gain.  This process is called “Maintenance Training”.

Growing taller is NOT only about building muscle mass and thickening cartilage discs, it’s also about living a healthy lifestyle!  Need an inspiration to live healthier?  Let’s all grow a few inches!
 

      17. This summer, I plan to quit my full-time job so that I’ll have more time to dedicate to Sky’s routine. My goal is to grow as fast as I possibly can by performing inverted sit-ups 2 hours daily. I hope to grow 1 inch in 6 months. What do you think?
- My advice? Keep your full-time job!

I actually thought of doing that back in May 2005 when I refused to work or do anything else except inverting with weights a few hours daily. However, the problem with having so much free time is that it can really turn against you because you are likely to be lazy due to the lack of time management.

As for my experience, I used to sleep 10 hours daily and would wake up at 11am, invert with weights for 1 hour + 30 minutes, eat, relax, sit around and surf the Web. About 3 weeks later, I couldn’t stay home any longer because I felt so “strapped” by my routine.  That’s when I asked my store manager to re-hire me as an intern and I began to work the following week at other store.

Since keeping myself busy with a full-time job, I immediately saw the consistency in my routine because I did not take any minutes for granted.  Also, by working 8 hours daily (trying to stand most of the time), I’m also doing my part by being physically active.

So how do manage your daily schedule while doing Sky’s routine?  Keep yourself busy and live your life normal (but be aware of time management and know that 1 hour of inverted sit-ups daily is your #1 priority!).

Here’s a sample routine:
8 am to 4pm: go to school or work
4:45pm: invert with weights (1 hour)
6pm: eat dinner
6:20pm to 9:20pm: relax
9:30pm: jogging (20 minutes)
11pm: invert with weights (30 minutes)
11:40pm: sleep

      18.  How do you know that by performing sit-ups while inverted is beneficial for spinal growth? Any evidence about kinetic inversion (caused by motion)?
- Ask any physician and they’ll tell you that 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 [EnergyCenter.com].

      19. Do bodybuilders try inverted sit-ups?
- According to BodyMassageShop.com, it has been reported that 100 upside down sit-ups are equal to 1000 regular sit-ups (with less strain on the back).

      20. Is inversion safe?
- Doctors, physical therapists and sports trainers recognize inversion as a safe and effective form of therapy for the spine and weight-bearing joints. In fact, the US Army is writing Inversion into its worldwide physical training manual that will be adopted for the new millennium [teeterhangups.com].

      21. I have some health issues and therefore I’m not sure if it’s okay for me to invert. What can I do?
- If you have any of the following health conditions, please do not invert without your licensed physician's approval:  Anti-coagulants, bone weakness, recent fractures, skeletal implants, glaucoma, osteoporosis, heart / circulatory disorders, hiatal hernia, ventral hernia, high blood pressure, middle ear infection, obesity (extreme), pregnancy, retinal detachment, spinal injury, stroke, and transient ischemic attack.

If you’re unable to invert due to medical issues, your best bet is to follow the Pull-ups Routine (click here!).  Pull-ups routine has a high success rate; however, its growth rate is slower than Sky’s Lumbar Routine.

      21. There are many shin bone and backbone routines and experiments. How did you manage to experiment all of them? Did you experiment 1 experiment at a time or did you ever conduct several experiments all at once?
- Since December 2003, I’ve spent close to $3,000 US on many different stretching routines & programs, e-books, journals, research studies subscriptions, traction tables, inversion boots, etc.  Along the way, I’ve tested many experiments and routines.  Keep in mind that in an attempt to speed up the process, I experimented with some routines/experiments by overlapping them or doing different routines all at once. 

Questions for Sky

      1. I’m 25 yrs old and I’m a bodybuilder.  I’d like to try out your Sky’s Routine but I don’t know whether weightlifting stunt growth or not. What’s the deal?
- It's great that you've done body building exercises in the past... looks like you'll have a much better chance at growing taller than other people since you already had that mentality, commitment, & persistence.  However, you should AVOID weightlifting exercises because this form of training may crush the newly-formed cartilage discs or discourage the growth of your spinal muscles.

      2. Does masturbation stunt growth?
- According to a few successful height seekers who have grown an inch taller from Yoga, masturbation does NOT stunt growth. However, excessive masturbation (more than twice a day) can affect your growth.  It has been reported one who masturbates a few times a day can develop back pain.  Having backache is a big barrier to natural growth since our routine is all about growing the spine.  In summary, masturbation a few times a week is acceptable, but don’t go overboard.

      3. Does smoking or drinking alcohol stunt growth?
- Sky’s Lumbar Routine is all about thickening muscle mass so to support your spine better.  Muscles need lots of oxygen for growth.  Since smoking keeps oxygen away from the muscles, it’s not a good idea to smoke frequently.  If you smoke one or two packs a day, cut it down to a few cigarettes.  Smokers are encouraged to exercise or jog frequently in an attempt to flush out toxic wastes from the muscles.  If you smoke, then compensate your body with rewards such as performing physical activities.  The same concept applies to drinking alcohol; 1 or 2 beers a week won’t hurt.

      4. Of all the experiments that you’ve done since December 2003, which experiments or routines did you spend the longest time?
- The two experiments that I spent longest in experimenting would be the “Shin Bone Routine” (3 months plus 3 weeks: July 4 to October 23, 2004) and the “Stationary Inversion with Total Back System” (3 months plus 2 weeks: May 11 to August 27, 2005).

I particularly spent so much time and resources on these two experiments because I truly, honestly, and sincerely believed in it.  However, both experiments turned out failures.  It took me close to 2 years to finally come up with the backbone routine which is so-called “Sky’s Lumbar Routine”.  This time around, of course, I still have high hopes in this routine and I plan to experiment it beginning May 2006 through May 2007 (1 full year).  Fall 2005 and Spring 2006 will be too crazy for me due to the challenging coursework at college plus other internship requirements.

      5. I recently stationary inverted (motionless inversion) with gravity boots for about 2 months and have already seen an increase of 1 centimeter. I’m excited and also confused. Is this gain temporary?
- It’s most likely temporary height gain. According to our research, it’s NOT possible to grow 1 cm of permanent height simply by hanging upside down.  Stationary (motionless) inversion helps to elongate your spine due to the accumulation of fluids running between the discs. Thus, you may achieve height gain but it's probably temporary because there's no powerful force exerted on the spine and thereby cartilage ossification (cartilage calcified into bone) has not taken place.  However, it’s possible to grow 1 cm within 6 to 12 months of kinetic (produced by motion) inversion such as performing inverted sit-ups.

      6.  There are many stretching journals, books, programs, CDs, and manuals. And added to the confusion, there are over 50 stretching techniques in Kalsi’s stretching book. How can I grow faster with their stretching exercises?
- Stretching journals and manuals are very tricky because there are more than 50 stretching techniques.  The funny thing is that the authors of these books expect you to perform most of these exercises without providing proof exactly where and how your spine is lengthened.

So, should you purchase some stretching manuals?  First off, hold that thought and for once use your common sense and think about it.  Of all the stretching exercises out there, which one is more powerful and effective than inverting with dumbbell weights?  Thus far, NONE!

If stretching exercises are so effective, how come no one has ever proven this theory to be true?  What if they are so amazing, why don’t we see more 6 feet tall Yoga/Pilates instructors on the street?

Accordingly, to safely and effectively thicken the muscle mass and cartilage discs in the spine, you need a stretching routine that involves powerful pulling and stretching forces. Thus, by performing exercises while hanging upside down with weights, you’re taking advantage of 4 POWERFUL forces such as gravity, motion, dumbbell weights, and your body weight.

      7. Why is it so difficult to grow the shin bone once growth plates have closed? I heard that when injuries occur such as in an accident, your broken bones tend to grow and thicken amazingly fast. Have you guys thought about this broken-bone theory and apply it to your routine?
- The INTERNAL structures & components of a healthy bone will go through remodeling about every 3 years; however, the OUTSIDE shape remains the same.  The outside complexion of a bone may change its shape (3 to 10 years) only when a powerful force is consistently exerted over time.  Therefore, a possible reason to why we failed with the shin bone routine is because it will possibly take years (not months) to lengthen the cartilage above the shin bone.

On the other hand, a broken bone (e.g., injury in an accident) will go through BOTH INTERNAL remodeling and OUTSIDE shape remodeling and this process will only take a few weeks.  No wonder limb lengthening surgery works like a miracle! Surgeons create fractures by breaking the shin bone in half and let it heal over time.

You'd probably ask, "why don't you guys hammer or beat the crap out of the shin bone to create fractures so that new bone will grow and lengthen?"  Hammering your shin bone will hurt like hell and it's almost impossible to have proportional legs due to inaccurate frequency and insufficient repetitions of the "beating".

Therefore, our present goal is to implement a backbone routine (to lengthen the spine) because your spine has ABUNDANT fibrocartilage.  Unlike bones (shin or thigh bone), the fibrocartilage does not have blood supply but it is capable of stretching and thickening.

      8. What do you think is my chances of growing taller with Sky’s routine while taking growth hormone products?
- 99% of growth hormone products out there is crap.  If I ever hear anyone asking about growth hormone sprays or cream, I’ll go nuts.  They are useless.  Click here for more details.

      9. Does kicking with weights help to lengthen the shin bone?
- Like I said, anything that's made up of PURELY dense bone will take many years to lengthen unless you hammer it to cause fractures.  Others may argue, why do Thai kickboxers have long legs?  Because these guys have been training for many years.  I figure most people here would be more interested about quicker ways to grow taller.  Can you imagine the possibility of growing just an inch in 3 years?  It sounds attractive but I wouldn’t risk destroying my legs.

      10. Why don’t you guys create a discussion forum?
- Sky & other guys are doing what they really want - that is experimenting. They don't have time to provide free counseling services (forum discussion) for people and REALLY HATE rumors, complaints, and destructive criticisms.  No world is perfect without drama; however, there are some annoying bastards out there.

People will post many questions and therefore put a lot of pressure on us to release this routine or that program.  We'd like to do things at our own pace and really hate people nagging & nagging.  If something is NOT proven, people will continuously post the same fucking questions over & over.  Thus, we want to quietly do our thing.

By having the forum, people will post questions and immediately expect a response from our team.  We don't have time to answer questions because we’re still college kids.  We are experimenters (NOT psychic advisors).

      11. Is shin bone routine more suitable for people (18 to 21 years of age) whose growth plates are not yet closed (those with unfused bones)?
- To those whose growth plates are not yet closed, it may be possible to thicken the cartilage discs in the knee cartilage; however, the statistical success rate is very low due to the fact that there aren’t that many cartilage in the knee (whereas there’s abundant fibrocartilage in the lumbar spine).

Once again, trying to stretch out solid long-bone (shin or thigh bone) may take years and years which may be the reason to how some baseball pitchers have one arm longer than the other because they been pitching for many years.

Is there hope to growing taller?  --> possibly Sky’s Lumbar Routine.

      12. Can I do 2 routines simultaneously (shin bone routine and lumbar routine)?
- PLEASE don’t do it.  Follow 1 routine at a time.  It's almost impossible to do 2 or 3 routines simultaneously.  As other experimenters have advised, the Shin Bone Routine is a very complex routine that one must take it very seriously, or else your acceleration phase will never be activated and you won't gain any centimeter after months doing the routine.

      13. Wassup sky!  I suppose that you’ve had some experiences about the shin bone routine in which you experimented for close to 4 months and did not grow anything. My question is, what have you learned from this failure and how did you apply the skills and experiences to your current Sky’s Lumbar Routine?
- When I first started (July 4, 2004) to experiment the shin bone routine, I didn’t know anything about cartilage remodeling. I was positive that I could somehow lengthen the shin bone over time by sitting with 35 pound dumbbell weights each leg daily.  At the end of shin bone experiment, I’ve learned that it’s NOT the shin bone itself that will lengthen, but it’s the hip and knee cartilage that will grow.  Sadly, I didn’t have promising results.  Anyway, bone remodeling process of the shin bone may take many years to even see noticeable growth; however cartilage calcification will take 6 to 12 months to see the growth.  With that being said, is the shin bone routine effective?  I don’t really know and I hope that someone could experiment it a little longer and report back their results.  Finally, that’s a brief summary about the shin bone experiment.

Also, when I first began (May 11, 2005) to experiment the backbone routine (so-called Sky’s Lumbar Routine), all I knew about this routine was how cartilage disc thickening may help to increase a person’s height.  However, at the end of my 30-day experiment, I’ve learned that increasing muscle mass in the back and abdominal area is as important as thickening the fibrocartilage discs in the lumbar spine.  Why? Because the bulkier and leaner the muscle mass, the taller you are.

      14. How much did you pay to have a 45-minute session with the Alexander Technique instructor? Was it worth it?
- I paid $50 to have a 45-minute session with a certified Alexander Technique instructor back in spring 2005.  She also has classes in Center City Philadelphia (3 blocks from Liberty Place tower).  I don’t think was worth it.  Basically she taught to move around with ease; however, I was more anxious about growing taller stretches which I didn’t learn anything from her.

      15. What is 1 inch?  What is 1 kilogram?
– One inch is equivalent to 2.54 centimeters (cm).  One kilogram (kg) is equivalent to 2.2 pounds (lb).

Other Inversion FAQs

By: teeterhangups.com

      1. 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 harmful loads 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. Bending your knees, 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 door frames 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 out. (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!

      2. 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 following the inversion study, Dr. Goldman reversed his original position, stating, "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, nor 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.

      3. Why do I feel so much pressure in my head-is it normal to turn red?
- This is very normal and is actually 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.

      4. 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 over-do 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 a just 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.

      5. Is the inverting detrimental if you should 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.

      6. 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 vertebrae. 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 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 over-do it-this is not a "no pain, no gain situation."

      7. Will inversion help with headaches or migraines?
- Some people have found that inverting on a regular basis can actually help reduce the frequency of migraine occurrences. However, we do not have any medical studies to specifically back this claim. I would advise not to invert if you are in the middle of experiencing a migraine, as it could potentially worsen your headache.

      8. 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 lungs 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.

      9. If someone has a fused vertebrae, is it safe for them to invert?
- 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.

      10. 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 at ages 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 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.

      11. How do activities affect the amount of pressure on your discs?
- Our daily activities (running, sitting, & weightlifting) and the force of gravity places pressure on your discs. For example, sitting places 50% more pressure on your discs than standing. Sitting and leaning forward (i.e., typing at a computer) places 150% more pressure on discs than standing. The average person will spend 16 hours (2/3 of your life) day sitting or standing.

      12. What evidence shows that gravity is a major cause of thinning discs?
- Astronauts grow in space! After 84 days in space (a gravity-free environment) astronauts grew 2" in height. During twelve weeks in orbit, their discs had continued to take moisture from the blood stream, but with no gravitational pull to squeeze moisture out, the discs remained plump, making their spines longer, and themselves taller. In fact, space suits are designed to accommodate the extra 2" spinal stretch. After a few days on earth (a gravity environment), they returned to their normal height.

      13. How can Inversion reduce the effects of gravity?
- When you invert and relax, your body can stretch up to 2 inches. "Muscles relax quite quickly in the fully inverted position, and the length of the spine measurably increases after 90 seconds. Some of the lengthening effect is gained from re-absorption of fluid into the center of the disc. Used over a longer period, this may delay the degeneration process that occurs due to 'drying out'" (Beating Back Pain, Tanner).

      14. How much water is stored in the spinal cartilage discs?
During non-weight bearing activities (sleeping), the discs expand as they soak up fluid increasing the length of the spine. However, you will not gain the full 100% of the height lost back. This is evident in the fact that as a baby, your discs are 90% water. By the time you reach 70 years of age, your discs are only 70% water! Over a lifetime, this loss of moisture causes thinning discs and you will lose 1" to 2" in height!

      15. Is there any concrete research or evidence about the benefits of inversion?

- Sheffield, F.: Adaptation of Tilt Table for Lumbar Traction. Arch Phys Med Rehabil 45: 469-472, 1964.
175 patients who were unable to work due to back pain were treated. After eight inversion treatments, 155 patients were able to return to their jobs full time. Study concluded that the main basis for improvement was the stretching of paraspinal vertebral muscles and ligaments and possibly the widening of intravertebral discs.

Study found significant improvements in a variety of diagnosis including spondylolisthesis, herniated discs, lumbar osteoarthritis with sciatica, and coccygodynia. Patient experienced traction in a modified hip flexed position. It is worth noting that previous to his use of inversion therapy, Dr. Sheffield regularly used mechanical traction with weights and pulleys. He considered inverted traction much more effective than mechanical traction.

• Nosse, L.: Inverted Spinal Traction. Arch Phys Med Rehabil 59: 367-370, Aug 78.
  Study found emg activity (an indicator of muscle pain) declined 35% within the first 10 seconds of inversion. Study found that inversion increases the spinal length. Study concluded there is a correlation between a reduction in emg activity and an increase in spinal length.

• Gianakopoulos, G, et al: Inversion Devices: Their Role in Producing Lumbar Distraction. Arch Phys Med Rehabil 66: 100-102, Feb 85.
  Study found all subjects experienced intravertebral separation in the lower lumbar vertebrae. Study concluded that although mechanical traction has been used for centuries, only gravity assisted traction (inversion) offers an effective means of achieving pelvic traction at home.

• Ballantyne, Byron, et al: The Effects of Inversion Traction on Spinal Column Configuration, Heart Rate, Blood Pressure, and Perceived Discomfort. Jour of Orthopedic Sports Phys Ther. 254-260, Mar 86.
  Study concluded that inversion can be an effective means of spinal traction. Subjects inverting in the hip flexed position experienced greater separation between the lumbar vertebrae.

• Kane, M, et al: Effects of Gravity-facilitated Traction on Intravertebral Dimensions of the Lumbar Spine. Jour of Orthopedic and Sports Phys Ther. 281-288, Mar 85.
  Study found gravity-facilitated traction (inversion), produces significant intravertebral separation in lumbar spine. Study concluded gravity facilitated traction may be an effective modality in the relief of low back pain.

• Goldman, R, et al: The Effects of Oscillating Inversion on Systemic Blood Pressure, Pulse, Intraocular Pressure, and Central Retinal Arterial Pressure. The Physician and Sports Medicine. 13: 93-96, Mar 85.
  Study concluded that full inversion using oscillation procedure presents no risk to normotensive healthy subjects.

• Dimberg, L, et al: Effects of gravity-facilitated traction of the lumbar spine in persons with chronic low back pain at the workplace. 116 people were enrolled in the randomized controlled trial which lasted for 12 months. A randomized controlled trial with two training groups and one control group was conducted to asses the effect of gravity inversion on pain level and absenteeism due to LBP.
  
  Average age = 44 years. 77% men
  Group 1: used inversion for 10 minutes 1/day
  Group 2: used inversion for 10 minutes 2/day
  Group 3: control group
  
  Results after 12 months of training program: 1. The employees in Group 1 and 2 decreased sick days due to back pain by 33%. 2. Average sick days to due back pain fell by 8 days per individual in the treated group. 3. "Inversion is an efficient and cheap way to improve employee health and possibly reduce sick day costs to the employer."

• Nachemson, Alf, et al: Intravital Dynamic Pressure Measurements in Lumbar Discs. 1970.
  Study measured internal disc pressure (in the 3rd lumbar disc) through a range of activities, including standing, sitting, bending and vertical and supine traction. The study suggests that a traction load of 60% body weight is sufficient to reduce the residual pressure of 25% standing body weight to zero. 90/90 inverted position

• Vernon, H.: Inversion therapy: a study of physiological effects. The Journal of CCA 29: 138-140. Sep 85.
  Study found a general reduction of emg (an indicator of muscle pain) after three minutes of inversion. Study found the flattening of the lumbar spine involved a stretching of spinal muscles and ligaments which lead to a 25% increase in forward spinal flexion.
  
  Study found significant intravertebral separation (posterior and anterior). Study concluded that an inversion chair may be sufficient to reduce the majority of intravertebral disc protrusions.
  
  Study concluded that the cardiovascular system (heart rate and blood pressure) remained stable through three minutes of seated partial inversion. Authors conclude this stability is due to the full comfort and support of the chair during partial inversion.