Inverting My Way To Better Spine Health

Yesterday I picked up an almost brand new Inversion Table off of Craigslist for a smokin deal.  Normally they go for around $200-350 depending on the brand and I wanted a good one.  I was able to snag it for $100 and it works perfectly.  This is exactly what my back needs.  I have maintenance chiropractor visits about twice a month and use his whenever I'm there.  I've been patiently waiting and trying to get one of these for a good price for about 6 months now.  Finally my time came.

I went on it for about 10 minutes last night a couple times and then again today as well.  I did it right after my workout today and I tell you I don't have any of my normal stiffness in my lumbar spine.  This thing is great and I really hope it continues to help me regain full spinal health.  That really is the only thing holding me up from being able to progress more quickly with various movements and lifting tasks.

I want to briefly mention something that I don't really spend a lot of time blogging about, but is crucial to overall fitness.  I want to make sure that my readers know that I do perform very regular warm-ups and cool-downs with all my workouts.  I always perform a 10 min. movement based warm-up with some yoga type moves and stretches along with maybe some squats and/or lunges.  Then I always complete my workout with about a 20-30 minute (depending on my timing) yoga type cool-down with much more challenging moves and stretches.  This has really helped me in my overall flexibility and spine health.  I can now do Chinese style splits and have never been able to do that before.  I'm working on touching my chest to the floor in that position and am almost there.  Flexibility is something that if you don't continually work on it and use it you will lose it.  So I always recommend doing something with stretching after every workout even if it's simply 5 minutes.

Workout 010509:
7 Min. Long Cycle @ 2 20kg and 5rpm

4 Min. Jerks @ 2 20kg and 9rpm

20 Min. Run

Dat Tis It!

I Graduated To True Long Cycle!

So I just completed my sets for today. It went very, very well and I felt good throughout the whole thing. I am moving to my primary sets being doubles now that I can.  It's a totally different animal and I LOVE it!!!  Just the fact that I can perform true Long Cycle sets now with 2 bells is huge progress for me in regards to my back health.

I do hang from a pull up bar from time to time, but not as consistently as I would like because the one I have at home is a doorway one and my legs touch the ground if straightened. When I'm at the gym (Anytime Fitness is where I work) I'll hang here and there. I'm looking to purchase a traction bed like a Teeter's Hangups. I've been looking on Craigslist and waiting for the right price. My chiropractor has one and I use it whenever I'm there, but that's only twice a month so I want to have one at home for daily use.

I do not regularly use a belt when I train so that I get the most self- core stabilization. I want my spine to be supported by my TVA('transverse abdominis' which is our built in belt) and the rest of my core rather than have an external support. The only time I use a belt is when I go heavy. I don't want to injure myself at the sake of one workout. I've been there before and it's not pleasant or worth it at all.

Workout 010209:
10 Min. Long Cycle @ 2 20kg and 4rpm

4 Min. OAJ @ 20kg and 12rpm


The only thing that really got me on the LC set was my forearms and my left foot. My forearms are usually very good on enduring and they weren't completely shot by any means. I could have gone longer if I wanted or needed to, but they were just quite noticeable.
My foot began cramping a bit in the big toe and sole which was odd because its never done that before as well. I guess Eric Liford's (editor for the World & American Kettlebell Clubs) crampy feet bled through the fiber optics of the internet and caught a hold of my own. LOL!

All in all everything went well and I will stay with the two 20's until I am extremely comfortable at a pace of at least 10 reps per minute for 10 minutes on the LC.