Do's and Don'ts

Do use the Back Revolution Stick to prepare (warm up) your neck, back, and hamstring muscles for inversion. It is very important to never stretch a cold muscle. The Back Revolution Stick is also very beneficial for other activities both before (warm up) and after (recovery).

Do the Kellogg Stretch for facet relief.

Do invert, stretch, decompress, exercise and revert slowly accompanied by moderately deep rhythmic breathing.

Do extensions (arching), flexion (curling), rotational movements slowly with your head during inversion. This may relieve inflexible neck muscles.

Do Pause for 15 seconds or more upon reverting and standing. This is very important before you dismount the Back Revolution and step off the platform.

Do inversion slowly without any distractions for optimal results.

DON'T invert if you have any medical conditions such as high blood pressure, middle ear infection, or eye disorders. Consult your physician prior to using the Back Revolution.

DON'T ever sit on the rollers as a way to use the rollers as a seat for resting or relaxing.

DON'T invert for more than 10 seconds initially. Learn to relax and breathe correctly. Studies have proven that maximum decompression of the spine is accomplished in a minimum of 70 seconds. Only 1 to 3 minutes is recommended after you become fully comfortable with inversion.

DON'T invert for more than 3 minutes at any time. More than 3 minutes is counter-productive.

DON'T allow clothing to lessen the full benefits of inversion. Example: A shirt tucked into pants will decrease decompression during inversion. Belt buckles decrease relaxation during inversion.

DON'T put your hands or arms on the floor in a supporting manner which hinders full decompression.

DON'T invert immediately after exercise and eating.