Inversion Boot Hang
Morning Workout #3
Inversion Boot Hang
The workout I would do immediately after my Hanging Shoulder Exercise is a session of timed inversion boot hanging. I would do this in different timed increments. I would start with a 3 minute round, wait 6 minutes, then do a 6 minute round, wait 9 minutes, & then finish it up with a 9 minute round! I have altered my Morning Workouts though, flowing them together better. I still start out with The Wim Hof Method Breathing Exercise (info available in my Health & Fitness News Section), then onto a 3 minute session of Neck Traction (Workout Blog coming soon, device also available at the Shop Page), after that I complete the first 30 Second Round of The Hanging Shoulder Exercise, immediately following that 30 Second Round I clip on The Inversion Boots, & hang myself upside down for the first 3 Minute Round. After the first 3 Minute Round of inversion boot hanging, I then head right back over for Round 2 of Neck Traction! Most of the following positions do not take place during the first 3 Minute Round, there is just not enough time. The first round is mostly spent in Position #1, & a little bit of Position #2. The rest of the positions take place in the longer 6 Minute Round.
Once I get myself upside down, I first start out by focusing on elongating the spine & stretching my head towards the floor. This position really helps decompress the spine, ankles, knee joints, hip joints, neck, & more! While I start stretching I always feel my lower back crack, & adjust in just the right spot that was troubling me. This is also when I really feel a good stretch in my legs. I alternate flexing my leg muscles while I get my ankles, & knees to decompress, after the long day of being on them the day before. Now that my ankles, legs, knees, & hips are feeling good, stretched, & decompressed. I really focus on elongating & stretching my neck. As I am stretching & pushing my head towards the floor, I feel my neck pop & decompress in the areas that have been causing me pain.
Upside Down Squats
Now that my body feels decompressed & adjusted, I start to do some upside down squats as slowly as I possibly can. Slow with resistance on the way up, & slow with resistance on the way back down. This really gets the blood flowing in my hamstrings, quads, calfs, & glutes. I really like to focus on this one on Leg Day. On non-leg days I typically do just a few reps (3). On Leg Day I do (3-6) reps.
Following the upside down squats I switch my focus to my core. I start by twisting to my left (pictured above), & engaging my core & abdominal muscle’s in an abdominal stretch. I hold this for around 30 seconds, & then twist to my right, & repeat. As I switch sides, I make sure I do it slowly & with control, & resistance. On Chest/Core Day I may repeat this position, for some extra core work.
Lower Back Stretch
After I get some blood pumping in my abdominals, & stretch my core good. I switch my focus to my lower back. Hanging upside down with these Inversion Boots really enables you to get a deep lower back stretch & back bend. I often stretch back to this position while I am doing Hanging Sit-Ups on Chest/Core Day to really take the workout to another level!
The last position I am going to focus on in this blog post is the Leg Stretch Position. I save this for the end, before I dismount from the Bar. After the Lower Back/Back Bend Position, I slowly sit-up, engaging my core on the way. Once I have fully sat up, I pull my face towards my knees & sink into a deep leg stretch. I hold this for about 30 Seconds, lower myself down, sit back up, & repeat!
Now that all the positions are done, & the 3 minute, & 6 minute rounds have been complete. It’s time to get the heck down & let the blood flow back down to my feet! You get quit the head rush towards the end of the 6 minute round! That’s also when my ankles are telling my they need out! This ends the Inversion Boot Hang portion of my Morning Workouts.