Stationary Inversion: Equipments

Total Back System

6 layers of foam

Dumbbell weights

Snap hooks         Quick links

Plastic stools (2)

Wood stools (5)

Chain & iron plates

Back-support strap (1 pair)

Foam layer (6 feet long)

Leather belt

Method #1: How to set up

Step 1: Place the Total Back System on top of wood stools (4 in each corner and 1 in the middle). The stool is about 18 inches high. In the picture, I’m measuring the height of the stool with a ruler.

Step 2: Here’s the 5^th wood stool that I place in the middle, right below the machine. Next to the stools are two 30 pound weights which lay on top of the books.

Step 3: Here’s another look at a different angle.

Step 4: Place 2 plastic stools on top of the 2 wood stools. The plastic stool is about 12 inches high.

Step 5: Here’s another view.

Step 6: Place a chair next to the plastic stools.

Method #1: How to prepare

1. In order to invert with the Total Back System, I must wear many foam layers to prevent blisters and red marks and to avoid muscle pain. When inverting with 60 pound dumbbell weights, your thigh and shin muscle can really cause great friction against the cushion pad of the Total Back System.

2. You need about 6 layers of foam and need a scissor to cut it in several thin layers.

3. You can fold different foam layers on top of one another.

4. Or, slide foam layers in between.

5. To prepare for this inversion technique, you need 4 foam layers (2 for each leg).

6. You need to wear a sweatpants (extra large size) to put foam layers on your thigh.

7. Lay the back-support strap on the bed.

8. Place 2 layers of foam on top the back-support strap.

9. Then, lay your left leg on the foam. The foam should be right below your kneecap.

10. Begin to wrap the foam layers around your kneecap and strap the back-support strap over your knee.

11. Try to wrap it a little tight

12. Then use the back-support velcro to secure the foam layers.

13. Once you’re done with the left leg, do the exact same thing on the right leg.

14. This is what you will look like.

15. You need 4 more layers of foam (2 for each thigh).

16. Insert 2 layers of foam in your pants and place them on top of your thigh.

17. Once you’re done with the left thigh, do the exact same thing on the right thigh.

18. This is what you will look like prior to inverting on the Total Back System machine. Now, you’re ready invert on the Total Back System!

Spine

Methods

Success Rate

Duration

Tested

Level of

Difficulty

Sky’s Lumbar Routine

Very High (Athletes)

Medium (Others)

1 month

Easy

Stationary Inversion

Low (Athletes)

Very Low (Others)

3 months
plus 2 weeks

Easy

Stretching journals, downloads, & exercises

Medium (Athletes)

Very Low (Others)

3 weeks

Easy

Alexander Technique, Yoga, Pilates

Medium (Athletes)

Very Low (Others)

3 weeks

Easy

Swimming

Low (Athletes)

Very Low (Others)

4 weeks

Easy

Pull ups

High (Athletes)

Low (Others)

3 weeks

Easy