Functional Training Exercise #3
Inversion Boot Hang
During my daily Functional Training session I do three exercises simultaneously to decompress my entire body and get vital fluids moving and circulating. It starts out with the 30 Second Round of the Pull-Up Bar Hang. After I have completed the 30 Second Round I hang myself upside down with inversion boots for the 3 Minute Round, after which I hookup my head and neck into a traction device for the 1 Minute Round of Neck Traction. Once that is complete I set a timer for a 3 Minute Resting Period and then go right into the 60 Second Round of the Pull-Up Bar Hang, then back into the 6 Minute Round of the Inversion Boot Hang, followed by the 3 Minute Round of Neck Traction. This is the Workout Guide to the Inversion Boot Hang exercise and all it’s rounds.
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.