Method #1: Step-by-step how to invert

Step 1: Step on the yellow chair and then on the 2 plastic stools.

Step 2: Put your right leg on the other side of the cushion pad. Now your thighs should be right below the cushion pad.

Step 3: Slowly lean forward and hold on to the cushion support for balance.

Step 4: Note that I’m holding 60 pound dumbbell weights (30 pound each hand). As you can see, my spine is measurably lengthened due to the pull-intensity of dumbbell weights; however, it’s all temporary height gain.

Step 5: Here’s at another angle. As you see, I’m very relaxed because the foam layers prevent my thigh and shin muscles from developing blisters or red marks.

Step 6: As the red arrow points out, I’m watching television while inverting on the machine. As for my routine, I’ve been inverting for 6 minutes on, 3 minutes off, 6 minutes on, so forth, and have been doing so for 1 hour and 15 minutes twice daily (total about 2 hours plus 30 minutes daily). Without a television, I could not have done it because times flies when you’re watching something!

Step 7: Basically, when 6 minutes are up, I would take a 3 minute break, and then continue for another 6 minutes… and repeat it over and over!

During the 3 minute break, I would stretch the spine by the rotating my waist and hips.

Method #2: How to set up

1. Place 2 or 3 iron plates next to each other and strap them with a chain.

2. Use a Quick link to strap the iron plates and the chain.

3. The chain should be about 40 inches long.

4. You can lay the iron plates on a chair next to the Total Back System.

Method #2: Step-by-step how to invert

Step 1: Wrap the 6 feet foam layer around your torso.

Step 2: Have your leather belt out.

Step 3: Lay the leather belt on the bed. Then slowly lean backward and lie down.

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Step 4: Hold on to the leather belt and slowly get up.

Step 5: Strap the belt buckle around your torso.

Step 6: Be sure to strap it tight. Now, you’re ready to invert!

Step 7: Climb on the Total Back System and begin to invert.

Step 8: Use snap hooks and quick links to secure the iron plates.

Step 9: If the iron plates are heavy, you may lay the iron plates on a stool nearby while securing the snap hooks and quick links.

Step 10: All the chains (with iron plates) should be strapped to the snap hook which is tied to the leather belt (worn around your torso).

Step 11: Here I am inverting with 60 pound dumbbell weights (30 pound each hand), plus 40 pound iron plates. Total is 100 pound of weights.

Step 12: Here’s another view.

Method #2: This method is a little more intense than method #1 due to the fact that there are more iron plates involved.

Advantage: Higher intensity level.

Disadvantage: This exercise is very difficult and uncomfortable to perform because you will need some time for preparation (6 minutes) such as strapping weights, foam, and metal chain around your torso. In picture above, I’m inverting on the Total Back System with foam, 40 pound iron plates, and metal chain around the torso. At the same time, I’m holding 30 pound dumbbell weight each hand. I invert with 100 pounds in total.

Result: FAILURE

I invert with this method for only few weeks and have NOT gained anything significantly. So I quit! Besides, my back hurts a little bit when I invert more than 40 pound iron plates. It’s the uneasy sensation that I feel in my spine whenever I invert with this type of stationary, yet extreme exercise.

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