Get Started
Control Your Rotation:
The angle and speed of rotation will greatly impact your inversion
experience. To limit the angle of rotation, pre-set the Angle Tether (pg 2). To control speed or
responsiveness of rotation, optimize the Roller Hinges and Main Shaft settings for your body type
(pg 2). Take time to test and adjust your settings (pg 4) with the help of a spotter until you are able to
fully control the rotation of the Teeter by simply shifting the weight of your arms.
Determine the Angle:
Start at a modest angle (20°-30°) for the first few weeks or until you
become comfortable with the sensation and operation of the equipment. Once you are able to fully
relax, advance to greater angles of inversion to increase decompression benefits. Work up to 60°
(parallel with the A-frame rear legs) or beyond for best results, but be sure to advance slowly and
listen to your body – relaxation is key. Many users never do more than 60°, and that’s just fine!
That said, some advanced users enjoy the added freedom of movement for stretches and
exercises at full inversion (90°).
Determine the Duration:
Begin with short 1-2 minute sessions to allow your body to adapt to
inversion. Over time, as you feel comfortable, gradually work up to a duration that allows your muscles
to fully relax and release so your back can decompress. This should typically take about 3-5 minutes.
Make It a Habit:
Most users will find better results with shorter, more frequent sessions than longer sessions done infrequently.
Ideally, work it into your routine so that you are able to invert with your Teeter several times a day.
Realize Benefits
Relax & Release:
Close your eyes, take deep breaths and elongate your body. Focus on un-tensing your muscles to allow your
spine and joints to decompress. The better you are able to relax, the more benefits you will feel.
Add Stretching & Movement:
Intermittent Traction (alternating inversion with rest periods) or oscillation (rhythmic rocking)
can help you get used to the feeling of inversion and encourage muscle relaxation. Add movement and stretching to help maximize
the benefits for your joints and ligaments: gently stretch and twist while partially or fully inverted, or use the A-Frame, Traction or
Grip-and-Stretch Handles to add decompression.
Give It Time:
Like starting any new exercise program, it can take some time to see the results. Some people feel the benefits
immediately and some take longer. Be patient, stick with it and invert often.
Maximize Comfort
Increase Ankle Comfort:
Wear socks with lace-up shoes – the material will provide added cushion and support for the ankles.
Adjust the Ankle Comfort Dial for minimal space between the foot and platform. Slightly rotate the top of the Rear Cups toward your
ankles so they will rotate to support your heels as you invert. Secure the Ankle Lock System for a snug, close fit.
Reduce Muscle Soreness:
As with any exercise program, you may experience mild soreness when you first get started.
While you're relaxed, your body is making huge changes as your skeleton and muscles adapt. Don't do too much, too soon - begin
with a modest angle and shorter duration to reduce the likelihood of soreness.
Listen to Your Body:
Respond to any signs of discomfort by making changes: reduce the angle and/or duration, try different
times of day, take deep breaths, and add gentle movement and stretching. When you feel like you've had enough, return upright!
Inversion is all about relaxation and enjoyment.
Return Upright Slowly:
Be sure to rest at just past horizontal (0°) for 15-30 seconds or more to allow your body to readjust and
your back to gradually re-compress before dismounting the equipment.
Understand the Equipment:
Watch the Getting Started DVD or access the Video Portal by visiting
teeter.com/videos
for more inverted stretching and exercise tips. Read and always follow the Owner’s Manual. Always check that your personalized
User Settings are correct before inverting, and always lock in your ankles.
Get the Most Out of Your Teeter
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