Where can I hang the OmGym?

Trees, kids playgrounds, porches and gazebos, support beams, sturdy ceiling hooks, inversion racks (over a door), and portable OmGym stands are all popular, easy-to-find places. Check the set-up page for pictures and instructions... back

Is using it easy to learn?

Regardless of your level of agility, there is a huge selection of comfortable techniques on the OmGym that will improve the physical condition of your body. It is common to notice improvement from one use to the next, even with gentle, yet regular use. Start with the exercises that seem easier and do what you are ready to for. The results of healthy fun are fantastic... back

How long should I invert?

We recommend to beginners to start gradually by just hanging with very little movement. Treat inversion as you would any new exercise program. Begin with 2-3 minutes and see how your body responds to the new movement. Listen to your body and increase your inversion time depending on how you feel. If you feel mild soreness the next day, take a break until it is gone, and then begin again gradually. It is very easy to pull a muscle or nerve in the back when beginning any new physical exercise or movement program... back

Once you reach 45 degrees, you are at a point that is stronger traction than you would receive in a hospital. The angle of inversion also affects the length of inversion time that is comfortable. A more shallow the angle enables the average person to maintain position for a longer period of time. Gradually work up to inverting about 5-10 minutes at one time. Generally, greater benefit tends to occur with longer inversion. However, there is no set time minimum or maximum and the benefits will happen almost immediately. The important thing is to be aware of what is comfortable or uncomfortable. If you are at all uncomfortable, simply return upright slowly and give yourself a moment to readjust.
Virtually all issues of discomfort that occur with new movement are due to going too far, too fast. You are wonderfully designed to be upside down, but if you are like most people, the last time you hung upside down you were a little kid. Just ease into inversion gradually. Increase the degree of inversion or movement only as you feel comfortable... back

How often do you recommend inverting?

To feel a noticeable difference every day, invert once in the afternoon and once before bedtime. Breathe deeply and exhale completely while you hang into relaxation. Incorporate it into your daily yoga routine for effective and total conditioning... back

To what degree should I invert?

Beginners should start at a mild angle (the swing height will be approximately 4-6 inches from the floor with your buttocks in the saddle) for the first few minutes.
Then try inverting the body 30-45 degrees. Adjust the height of the swing to about 8-10 inches. At this angle, your body begins to experience mild stretching to your muscles and joints, while benefiting from the stimulated circulation, improved oxygen flow to the head, and repositioning of internal organs. At this angle, the average person experiences virtually all the benefits of inversion. The spine receives the amount of traction it needs to completely decompress (once you are relaxed).

Sarvangasana (18-24 inches). This is the required height for the classic yoga posture, shoulder stand, where the shoulder and neck are comfortably on the floor and all the weight and traction is held by the swing. Yoga teachers claim this posture regulates the thyroid, boosts immune function and works as an anti-depressant.

180 degrees (full inversion). In full inversion, your body hangs freely and our head is free from the floor. More advanced techniques include inverted exercises and stretching.

You have no need to go to full inversion if you are not comfortable with it. Saravangasana is usually enough. You may need to alternate between inverting and resting your hands on the foam grips or floor until you are used to the feeling of prolonged inversion... back

You may also want to hang for short periods of time to begin with, until you are more comfortable.

Athletes, yoga practitioners, etc, are one group that may enjoy the extra traction from full inversion. Strong muscles and ligaments are more generally conditioned for decompression.

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 discs.

Virtually all issues of discomfort that occur when new to inversion are due to going too far, too fast. You are wonderfully designed to be upside down. Just listen to your body, increasing your angle of inversion only as you feel comfortable... back

Can I invert after eating or drinking?

It is best to wait at least 2 hours after eating a meal before inverting or exercising. Light fruit-only meals can be consumed 1 hour prior to use.

Water should be consumed at least 15 minutes prior to inverting. It is great to have water after inverting... back

Staying hydrated is essential to maximize the effectiveness of inversion and its benefits. Any program designed to improve disc health, lymphatic cleansing, circulation, or digestion must include proper hydration. We recommend at least 10 glasses of water per day, plus one more for every cup of caffeine. 8oz of coffee needs 12oz of water just to break even... back

How can I be comfortable while inverting in the sling?

Before basic inversion, sit into the middle of the sling. Always make sure the back edge of the fabric is above the buttock area, at the base of the spine, known as the sacrum. This will support your weight at the hips, yet not put any pressure on the lumbar (lower) spine or kidneys. Carefully observe the pictures if you are unsure of placement.

Generally it is extremely comfortable to hang in inversion with the fabric placed at the sacrum. However, due to the nature of the fabric, it is possible the fabric will fold or bunch up in one area. If this happens and feels at all uncomfortable to you, simply come up, adjust the fabric and try again. If there is any pain involved, discontinue that movement... back

Why do I feel pressure in my head?
Is it normal to turn red?

This is very normal and is actually good for you. It indicates increased blood flow to thee brain, eyes, skin, and hair. One preliminary study showed that the brain runs 7% faster and 14% more accurately while inverted! The feeling of pressure usually lessens over time as you become accustomed to inverting.

If you are a beginner or are uncomfortable with this feeling, it is okay to come up and rest for a while. This is referred to as "intermittent" traction (alternating inversion with being upright), and is a good way to help become accustomed to the inverted world. You can also try "oscillation," gentle rhythmic rocking back and forth, which helps even more to realign the spine... back

How do I come out of inversion?

When you are inverted, reach straight arms up towards the sky. Grab a hold of the middle handles or anywhere on the fabric of the long handles. Gently and slowly pull yourself up as you unwrap your feet and let don your legs. You will find that the weight of your legs coming down will create a "seesaw" effect that will easily allow you to rise up without strenuous muscle exertion.

After inversion, always rest for a few minutes to allow your body to fully experience the benefits of being upside down. We recommend spending time in Child's Pose or Savasana, a laying down resting meditation... back

Is it normal to feel aching in the back when returning upright from inverting?

There could be several causes for this.

If you are new to inversion, treat inversion as you would any new exercise program. Begin with 2-3 minutes and see how your body responds to the new movement. Listen to your body and increase your inversion time when it feels completely comfortable to do so. If you feel a mild soreness, take a break until the pain is gone, and then begin again gradually.

Always return upright slowly. 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), the vertebrae are pulled down by the force of gravity with pressure on the discs again. If you come up from inversion too quickly, the sudden pressure on the nerves that run through the spine can cause discomfort or pain. Instead, you should come up very slowly. Ideally, invert at a mild angle (4-6 inches) for just a few minutes and then remain horizontal for a few minutes before coming out of full inversion.

Always keep in mind that if you experience any extreme or recurring pain while inverting, discontinue inversion until you have discussed this with your doctor and have your doctor's approval to continue... back

Will inversion therapy help with bulging disks?

When inverted, the natural pull of gravity allows a separation of your vertebrae which lessons the pressure on the discs in between each vertebra. 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 to 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 recover from a bulged disc.
The length of healing time will vary with different people. However, it has been our experience that you should hand three or more times every day for short sessions at an angle most comfortable for you. But remember to always listen to your body and do not over do it. This IS NOT a "no pain, no gain" situation... back

How does inversion affect 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 blood pressure (sometimes even lower than a resting state).

Some doctors have used inversion as a treatment for high blood pressure. However, this can conflict with prescribed medication or any number of factors. Consult with your doctor if you have high blood pressure... back

Will inversion help with headaches or migraines?

Some people have found that inverting on a regular basis can actually help reduce the frequency of headache occurrences. We do not advise inverting while experiencing a migraine. Migraines have many different causes and it could possibly worsen the symptoms... back

Can inversion help 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.
There are many causes of scoliosis. Some causes may be problematic for inversion (such as bone infection, cancer, or compression fracture). Most scoliosis in children is related to bone abnormalities or calcification disorders, both of which do well with inversion. Of course, if you have any doubt, you should always consult with a chiropractor... back

What are the contraindications of inversion?

If you have been diagnosed with or are experiencing the symptoms of any of the following conditions, do not invert without your doctor's approval.

• Recent surgery or trauma to any internal organs
  
• Broken or fractured bones in the hip/torso area
  
• Ear, eye, sinus or infections in the head
  
• Recent head/brain injury or trauma
  
• Heart and/or circulatory disorders
  
• Severe spinal cord trauma
  
• Cancer (some types)
  
• Fused vertebrae
  
• Stomach ulcer
  
• Menstruation
  
• Hernia

Can I use the OmGym during pregnancy?

Every pregnancy is different. Please consult with your doctor if you are pregnant regarding any movement or exercise program.

If you have additional questions regarding the safe use of the OmGym, please feel free to email us at info@omgym.com. If your question involves detail on your specific medical condition, please consult your doctor... back

• Where can I hang OmGym?
  
• Is it easy to learn?
  
• How long should I invert?
  
• How often do you recommend inverting?
  
• To what degree should I invert?
  
• Can I invert after eating or drinking?
• How can I be comfortable while inverting in the sling?
  
• Is it normal to feel pressure in the head or turn red?
  
• How do I come out of inversion?
  
• Is is normal to feel aching in the back when returning upright?
• Will inversion therapy help with bulging disks?
  
• How does inversion affect high blood pressure?
  
• Will inversion help with headaches or migraines?
  
• Can inversion help with scoliosis? Does age matter?
  
• What are the contraindications to inversion?
  
• Can I use the OmGym during pregnancy?
  

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