The Teeter Difference
Certified Quality. Unrivaled Performance.
Voluntary compliance and testing to
consumer products safety standards
specific to inversion tables means you
can put your trust in Teeter.
PERFORMANCE TESTING
Rotation Cycling to Simulate Use
Teeter's endurance test
surpassed UL's safety
requirement while showing
no product fatigue.
Requirement
VIDEO
Look for the UL mark on the product, the only way to verify that a
product is independently certified for quality! With over 30 years
of experience and hundreds of advancements to improve control,
comfort and effectiveness, Teeter Inversion Tables are built to better
deliver the benefits of inversion.
Target Back Pain at the Source with Teeter.
Minutes a day
to temporarily
help
Relieve Back Pain
Ease Stress & Tension
Reduce Joint Pressure
Maintain Flexibility
Build Core Strength
Relax tense muscles and decompress
the spine to reduce loads on the discs
between each vertebrae and keep
painful pressure off the nerves.
VIDEO
How can just a few minutes a day on a Teeter help you temporarily
relieve back pain? Just remember the “4 R’s”: rejuvenate discs, reduce
nerve pressure, realign the spine and relax muscles. Inversion is the
quiet side of fitness - simply recline and relax on the Teeter and allow
gravity to do the work for you!
Preliminary Study: Hope for Sciatic Sufferers.
Researchers at Newcastle Hospital cite
inversion as "an effective, conservative
treatment option with potentially
significant healthcare cost savings."
VIDEO
A published preliminary pilot study evaluated two groups totaling
24 patients: both received physical therapy and one also inverted
regularly to 60o or more. Results indicated over a 70% reduction in
the need for surgery for the Teeter users compared to the control.
.Inversion Therapy in Patients with Pure Single Level Discogenic Disease: a pilot randomized trial. Manjunath, et
al. Newcastle General Hospital, Newcastle Upon Tyne, UK.
Fitness Triad: Cardio, Strength, INVERSION.
Achieve benefits far beyond the relief
of back pain! Stretching is all-too-often
overlooked as the 3rd pillar of fitness, a
vital balance to your fitness routine.
VIDEO
Care for your joints and muscles to help remain flexible, active, and
able to do what you love! Running is high impact and weight lifting is
compressive. Both are hard on the joints. End every cardio or strength
session with inverted decompression for a complete workout that
cares for your muscles and joints.
/TeeterFitness
@TeeterFitness
/TeeterTV
teeter.com | 800.847.0143
Feel Better. Move Better. Live Better.
Inversion has changed my life and I believe it will change yours.
In 1981, my wife and I started this company out of our family home with one goal: to
help people who suffer from back pain find natural, sustainable relief. I understand
what it is like to struggle with back pain and the limitations it places on one’s lifestyle.
I tried practically everything to find relief, and nothing actually targeted the source of
the ache rather than deal with just the symptoms ... Until I found inversion.
Roger Teeter, Founder & Innovator
Take control of your health. With Teeter, you can target back pain at the
source naturally, in your own home! The solution is simple - use gravity in your favor.
While inverted, your own body weight creates a natural form of traction that elongates
and relaxes tense muscles while decompressing your spine and weight-bearing joints.
Back pain relief—and beyond.
To better understand how inversion temporarily
relieves back pain, remember the “4 R’s” - rejuvenate discs, reduce nerve pressure, realign
the spine and relax muscles. In addition, a regular dose of inversion can help with relaxation,
stress relief, flexibility and strength-building. In just a few minutes a day, without breaking a
sweat, you can help restore your body and remain active and feeling great.
Thank you for trusting in Teeter®. You may have seen other inversion tables on
the market, but they can’t compare to Teeter’s workmanship and durability. My name is my
promise to you - with a Teeter, you know that you are investing in quality and a product that
is truly built for the benefits.
Before you get started, be sure to review our tips for getting the most out of your inversion
experience, the Owner’s Manual, and Getting Started DVD. We look forward to hearing about
your own success story!
Teeter Success Stories
After suffering from severe back
pain for nearly 10 years, I tried nearly
everything to get help. Nothing worked
until one day a good friend suggested
inversion. I can honestly tell you [my
Teeter] has given me my life back.
- Simon
I don't unconsciously plan every
movement of my day around the
avoidance of pain anymore. I feel like
I have regained my life back; golf,
swimming, and for the first time in 16
months, I ran my favorite route— with
no back pain during or after my run.
- Paul
Since I got the Teeter Inversion Table,
I haven’t looked back. It’s helped me
tremendously and I am extremely
thankful for inversion for enabling
me to continue in my career.
I’m playing tennis again and
this is all after just one week of using the
Teeter. For me, it would have been worth
three times the money I paid.
- David
- Lisa Tamati, Ultramarathon Runner
Tell us About Your Success Story!
teeter.com/reviews
EN
Specifications subject to change without notice. Teeter and Teeter logo are registered trademarks of Teeter.
© 2015 Teeter. International law prohibits any copying. E62002 0315-1
Owner's Manual
700ia™ Inversion Tables
IMPORTANT SAFETY INSTRUCTIONS
READ ALL INSTRUCTIONS BEFORE USING THE INVERSION TABLE
!
WARNING
FAILURE TO FOLLOW INSTRUCTIONS AND WARNINGS COULD RESULT IN SERIOUS INJURY OR DEATH.
To reduce the risk of injury:
•Read and understand all the instructions, review all other accompanying documents, and inspect the equipment before using the
inversion table. It is your responsibility to familiarize yourself with the proper use of this equipment and the inherent risks of inversion if
these instructions are not followed, such as falling on your head or neck, pinching, entrapment, equipment failure, or aggravating a preexisting medical condition. It is the responsibility of the owner to ensure that all users of the product are fully informed about the proper
use of the equipment and all safety precautions.
•DO NOT use the equipment without a licensed physician’s approval. Carefully review the following list of medical contraindications for
inversion with your licensed physician (this is not an exhaustive list, it is intended only for reference):
•Middle ear infection
•Heart or circulatory disorders •Brain injury or recent head
•Bone weakness (osteoporosis)
trauma
•Extreme obesity
•Use of anticoagulants
•Recent or unhealed fractures
(including high doses of
•Recent stroke or transient
•Pregnancy
•Medullary pins or surgically
aspirin)
ischemic attack
implanted orthopedic supports
•Hiatal or ventral hernia
•Spinal injury or conditions
•Any other medical condition
•Eye conditions like glaucoma, •Weakness, frailty, or mobility
issues
impacting the spinal cord
that may be made more
retinal detachment or
•Dizziness, trouble with
•Cerebral sclerosis
severe by an elevation of blood
conjunctivitis
coordination or head-down
•Medical conditions associated pressure, intracranial pressure
•Chronic sinusitis
disorientation
with the weight-bearing joints or the mechanical stress of the
•High blood pressure or
inverted position
•Vertigo, motion sickness or
•Acutely swollen joints
hypertension
inner ear disorders
•ALWAYS be certain the Ankle Lock System is properly adjusted and fully engaged, and that your ankles are secure before using the
equipment. HEAR, FEEL, SEE and TEST that the Ankle Lock System is snug, close-fitting and secure EVERY TIME you use the equipment.
•ALWAYS wear securely tied lace-up shoes with a flat sole, such as a normal tennis-style shoe.
•DO NOT wear any footwear that could interfere with securing the Ankle Lock System, such as shoes with thick soles, boots, high-tops or
any shoe that extends above the anklebone.
•DO NOT use the inversion table until it is adjusted properly for your height and body weight. Improper settings can cause rapid inversion
or make returning upright difficult. New users, and users who are physically or mentally compromised, will require the assistance of a
spotter. Make sure the equipment is set to your unique user settings prior to each use.
•DO NOT sit up or raise head to return upright. Instead, bend knees and slide your body to the foot-end of the inversion table to change
weight distribution. If locked out in full inversion, follow the instructions for releasing from the locked position before returning upright.
•DO NOT continue using the equipment if you feel pain or become light-headed or dizzy while inverting. Immediately return to the upright
position for recovery and eventual dismount.
•DO NOT use if you are over 6 ft 6 in (198 cm) or over 300 lb. (136 kg). Structural failure could occur or head/neck may impact the floor
during inversion.
•DO NOT allow children to use this machine. Keep children, bystanders, and pets away from machine while in use. The inversion table
is not intended for use by persons with reduced physical, sensory or mental capabilities, unless they are given supervision and instruction
concerning use of the machine by a person responsible for their safety.
•DO NOT store the inversion table upright if children are present. Fold and lay the table on the floor. DO NOT store outdoors.
•DO NOT use aggressive movements, or use weights, elastic bands, any other exercise or stretching device or non-Teeter® attachments
while on the inversion table. Use the inversion table only for its intended use as described in this manual.
•DO NOT drop or insert any object into any opening. Keep body parts, hair, loose clothing and jewelry clear of all moving parts.
•DO NOT use in any commercial, rental or institutional setting. This product is intended for indoor home use only.
•DO NOT operate equipment while under the influence of drugs, alcohol, or medication that may cause drowsiness or disorientation.
•ALWAYS inspect the equipment prior to use. Make sure all fasteners are secure.
•ALWAYS replace defective components immediately and/or keep the equipment out of use until repair.
•ALWAYS position equipment on a level surface and away from water or ledges that could lead to accidental immersion or falls.
•Refer to additional warning notices posted on the equipment. If a product label or Owner’s Manual should become lost, damaged or
illegible, contact Customer Service for replacement.
DO NOT REMOVE. REPLACE IF DAMAGED OR REMOVED.
This product is Listed by
Underwriters Laboratories Inc.
Representative samples of this
product have been evaluated
by UL and meet applicable
safety standards.
EN
To download and print Teeter's 700ia™ instructions,
visit the product support page at teeter.com or scan with your smartphone.
Pour télécharger et imprimer le manuel du propriétaire 700ia™, visitez la page d’assistance des
produits au teeter.com ou scannez à l’aide de votre téléphone intelligent.
This product is Listed by
Underwriters Laboratories Inc.
Representative samples of this
product have been evaluated
by UL and meet applicable
safety standards.
Specifications
subject to change without notice. Teeter and Teeter logo are registered trademarks of Teeter. © 2015 Teeter. International law prohibits any copying. LI7000 0615-2
This product is Listed by
Underwriters Laboratories Inc.
Representative samples of this
product have been evaluated
by UL and meet applicable
User Settings
700ia™ Owner’s Manual - 2
Product images throughout this document may vary from your model.
There are four (4) User Settings on your Teeter ® that must be properly adjusted for your unique needs and body type. Take time to find
your ideal settings. Every time prior to using the inversion table, make sure the User Settings are adjusted to your personal settings.
!
WARNING
Failure to set these adjustments correctly may result in too rapid inversion or difficulty returning upright.
Roller Hinges: Select a Hole Setting
Most
Responsive
The Roller Hinges control the responsiveness or rate of rotation of
the inversion table. There are three holes; the hole selection
depends both on your body weight and the rotational
responsiveness you desire (diagram right). For users just learning to
use the inversion table, use the "Beginner / Partial Inversion" setting.
A
near Pivot Pin
Top Hole
Least
Responsive
B Middle Hole
C Bottom Hole
opposite Pivot Pin
80-120 lb
36-54 kg
120-220 lb
54-100 kg
220-300 lb
Changing the Roller Hinge Setting
100-136 kg
Beginner / Partial Inversion
Suggested for Full Inversion
1. Pull out the Height-Selector Locking Pin and slide the Main Shaft
in all the way to the very last hole (the storage setting near the Rear Ankle Cups). Release and engage the Pin (Figure 1).
2. Stand in front of the Table Bed and rotate it opposite from use (Figure 2) to rest against the Crossbar of the A-Frame.
3. Grasp each Roller Hinge under the Pivot Pins, using your thumbs to open the Self-Locking Hooks over the Pivot Pins (Figure 3).
Lift both sides of the Table Bed out of the A-Frame and rest the head of the Table Bed on the floor.
4. Open each Cam Lock completely. Disengage the Roller Hinge from the Bracket Pin and slide it to the desired setting (Figure 4).
Engage the Bracket Pin in the same Roller Hinge hole setting on each side. Secure the Cam Lock.
5. Re-attach the Table Bed into the A-Frame Hinge Plates (Figure 5). Ensure the Self-Locking Hooks snap closed over each Roller Hinge Pivot Pin. Rotate the Table Bed to the use position and adjust the Main Shaft for use (Figure 6).
Figure 1
Figure 2
Figure 3
Figure 4
Figure 5
Figure 6
Main Shaft: Determine a Height Setting
1. Stand on the left side of the A-Frame. Pull out the Height-Selector Locking Pin with your right hand
while sliding the Main Shaft out with your left (Figure 7). For ease of adjustment, lower the Main Shaft
below horizontal to lengthen and raise the Main Shaft above horizontal to shorten.
2. Start by sliding the Main Shaft until the last setting you can read is one-inch greater than your height
(e.g. if you’re 5’10”/178 cm, the last numbers visible will be 5’11”/180 cm). This helps to ensure that the rotation of the table is not too fast. You will test to see if this setting is right for you later. Your ideal height setting will depend on your weight distribution and could vary several inches on either side of your actual height.
Figure 7
Labeled 1 Set Height
right on the equipment!
3. Release the spring-loaded Height-Selector Locking Pin to fully engage a hole
setting. Use caution to prevent pinching fingers. Ensure the Pin passes
completely through the Main Shaft.
Angle Tether: Pre-Set the Angle
Attach the Angle Tether to the U-Bar under the Table Bed (Figure 8) to limit the degree of rotation. Slide
the buckle to lengthen or shorten the tether to pre-set your desired maximum inversion angle, or unclip the
tether altogether when you are ready to rotate into full inversion.
Figure 8
Ankle Comfort Dial™: Find Your Setting
The Ankle Comfort Dial rotates into a High (1) or Low (2) setting (Figure 9), with a one-inch height variance.
Set the Ankle Comfort Dial so the Foam Rollers and Rear Ankle Cups secure around the smallest part of your
ankles (with minimal distance between the Ankle Lock System and the top of your foot). This will reduce
body slide on the Table Bed while inverted, which can cause a shift in weight distribution and interfere with
the ease of which you can control your rotation.
Figure 9
Prepare to Invert
700ia™ Owner’s Manual - 3
BEFORE USING THE INVERSION TABLE
Make sure the inversion table rotates smoothly to the fully inverted position and back, and that all fasteners are secure. Ensure that there
is adequate clearance to rotate in front, above and behind you.
!
WARNING
FAILURE TO PROPERLY SECURE THE ANKLES COULD RESULT IN SERIOUS INJURY OR DEATH! ALWAYS check that the Ankle Lock
System is fully engaged in a hole setting that brings the Cups to a snug, close fit against the smallest part of the ankles. ALWAYS wear
securely tied, lace-up shoes with a flat sole, such as a tennis shoe. DO NOT wear shoes with thick soles, boots, high-tops or any shoe that
extends above the anklebone, as this type of footwear could interfere with properly securing your ankles. NEVER use the inversion table
face down. DO NOT attempt to invert or lean your upper body against the Table Bed before securing your ankles.
Securing Your Ankles
Prior to inverting, properly secure your ankles by following these steps:
1. With your back to the Table Bed, and using the handles to steady yourself, carefully step inside the
A-Frame to stand next to one side of the Main Shaft (the A-Frame Crossbar will be behind your
legs) (Figure 10). Lift the foot closest to the Main Shaft over the Ankle Lock System and place it on
the floor on the other side, to straddle the Main Shaft.
2. If the Ankle Lock System is closed, pull up on the T-Pin Lock and lift up on the Front Foam Rollers.
Release the spring-loaded T-Pin so that it engages a hole setting in the open position. Use caution
to prevent pinching fingers.
Figure 10
3. To balance yourself, rest only your lower body against the lower portion of the Table Bed as you
slide one ankle at a time from the side (Figure 11) between the Front Foam Rollers and Rear Ankle
Cups, placing your feet on the Ankle Comfort Dial.
Do not insert your foot into the Ankle Lock System as you would slide your foot into a shoe (Figure
11a). Your feet should always be either on the floor or on the Ankle Comfort Dial; never use any
other part of the inversion table as a step.
Figure 11
Figure 11A
Figure 12
4. Press your ankles back firmly against the Rear Ankle Cups, then slightly rotate the tops of the Cups
so they are angled toward the back of your leg/Achilles tendon (Figure 12). This will allow the Cups
to rotate somewhat as you invert so the cushioned part comfortably supports your ankles.
5. Pull the T-Pin Lock to close the spring-loaded Front Foam Rollers. Release the T-Pin and adjust
the Front Ankle Bar until the T-Pin fully engages into a hole (Figure 14 & 15). The Front Foam Rollers
& Rear Ankle Cups should fit snug, with a close fit against the smallest part of your ankles (Figure
13). If there is too much distance between the Foam Rollers and the top of your feet, refer to Ankle
Comfort Dial: Find Your Setting. Verify that no part of your footwear or garments touch or interfere
with the T-Pin Lock in any way during inversion.
Figure 14
LOCKED
Figure 15
NOT LOCKED
Employ the method of “HEAR, FEEL, SEE, TEST” every time you secure your ankles in the inversion table:
Figure 13
Labeled 2 Lock Ankles
right on the equipment!
HEAR the T-Pin Lock click into place;
FEEL the T-Pin Lock to make sure it is fully engaged and locked in a hole setting, and FEEL that the
Front Foam Rollers & Rear Ankle Cups are snug and close-fitting around the smallest part of
your ankles;
SEE that there is NO space between the T-Pin Lock and its base, and SEE that there is NO space
between your ankles and the Foam Rollers/Ankle Cups.
TEST the Ankle Lock System enclosure to ensure that it is snug, close-fitting and secure by wiggling
and attempting to pull your feet through the Foam Rollers/Ankle Cups. Ensure that you CANNOT
disengage from the Ankle Lock System each time before attempting to invert.
Prepare to Invert
700ia™ Owner’s Manual - 4
(continued)
Testing Your Balance and Rotation Control
When adjusted properly, you will control the rotation of the inversion table by simply shifting your body weight by moving your arms or
bending your knees. Your ideal balance settings are determined by your body type and weight distribution - this is why your Main Shaft
setting may differ from your actual height.
It’s important to take time, test your settings, and ensure a relaxing, enjoyable experience! Failure to properly adjust your height setting
may result in too rapid inversion or difficulty returning upright.
Set the Angle Tether and for your first few inversion sessions, ask a spotter to assist you until you are able to find your correct balance
setting and are comfortable with the operation of the inversion table.
1. Lean back and rest your head on the Table Bed with your arms at your sides.
• If balanced correctly, the inversion table should begin to rotate slightly, with
the Main Shaft lifting a few inches off the bumper of the Crossbar (Figure 16).
• The Main Shaft may be TOO SHORT if the inversion table rotates so that the
Main Shaft lifts more than a few inches off the Crossbar, to horizontal (0°) or
beyond. Carefully dismount, lengthen the height setting by one hole,
secure your ankles again and re-test.
• The Main Shaft may be TOO LONG if the inversion table does not rotate at all,
and the Main Shaft remains seated firmly on the Crossbar. Carefully dismount,
shorten the height setting by one hole, secure your ankles again and re-test.
0° horizontal
60°
Your Main Shaft setting should remain the same as long as you continue to use the
same Roller Hinge setting and your weight does not fluctuate substantially. If you
change your Roller Hinge setting, you should test your balance and control again.
90°
Figure 16
Balanced Correctly: Main
Shaft lifts slightly off Crossbar
Inverting
Rotating Into Inversion
To ensure the inversion table does not rotate too far, too quickly, be sure that you have attached the
Angle Tether and completed the balance testing.
1. With your head resting against the Table Bed, raise one arm at a time to begin rotation. For
maximum control and comfort, every movement should be slow and deliberate (the faster you
move, the faster the inversion table will rotate) (Figure 17).
2. Practice controlling the speed and angle of rotation by slowly moving your arms back and forth.
Figure 17
3. Once you’ve reached the maximum angle allowed by the Angle Tether, rest both arms over your
head. Relax and breathe deeply to help your muscles relax (Figure 18).
Returning Upright
1. To begin rotating back to starting position, slowly bring your arms to your sides.
2. Since your body may have lengthened or shifted on the Table Bed while inverted, arm
movements may not be enough to return you completely upright. Simply bend your knees
slightly while shifting your body weight toward the foot-end of the Table Bed (Figure 19).
DO NOT lift your head, rely solely on the handles or try to sit up (Figure 20).
3. Stop and rest for a few minutes just past horizontal (0°) to help prevent dizziness and allow
your back to re-compress without discomfort before returning completely upright.
Figure 18
If you still have trouble returning upright after following these suggestions, adjust your User Settings and
test your balance and rotation control again.
If you still have trouble returning upright after following these suggestions, adjust your User Settings and
test your balance and rotation control again.
!
WARNING
To release from full inversion lock-out (see pg 5), reach one hand behind your head and pull the
table bed toward your back. To return upright, place arms at your sides. If this does not work, DO
NOT SIT UP. Use handles and BEND YOUR KNEES to shift body weight to the foot-side of the table
bed. If you have difficulty returning upright, consult the "Testing Your Balance" section.
Figure 19
Figure 20
Inverting
700ia™ Owner’s Manual - 5
(continued)
Full Inversion
Full inversion is defined as hanging completely upside down (90°) with your back free from the Table
Bed. Many Teeter® users enjoy this option because of the added freedom of movement for stretches and
exercises. However, DO NOT attempt this step until you are completely comfortable controlling the rotation
of the inversion table and are able to fully relax at an angle of 60°. To fully invert:
60°
1. Disconnect the Angle Tether.
2. Adjust the Roller Hinges to Setting A to enable the inversion table to “lock” firmly in full
inversion. If you are 220 lb (100 kg) or more, set the Roller Hinges to Setting B
(see User Settings, pg 2).
3. Slowly raise both hands over your head to begin rotation. You may need to assist the last
few degrees of rotation by pushing on the floor or A-Frame until the Table Bed stops
against the Crossbar (Figure 21).
90°
Figure 21
Figure 22
4. Relax and allow your body to pull away from the Table Bed so you are hanging freely. If you
tense up or press your back against the Table Bed, you will likely come “unlocked.”
5. In your correct balance setting, your weight will keep the Table Bed “locked” in this position
until you are ready to return upright. If unable to maintain an adequate “lock” while fully
inverted, contact Teeter® Customer Service for options.
Figure 14
To Release from the Inverted “Locked” Position:
Figure 23
1. With one hand, reach behind your head and grasp the Table Bed and Bed Frame Extension
(Figure 22). With the other hand, grasp the base of the A-Frame in front.
2. Pull both hands together (Figure 23). This will rotate the Table Bed out of the “locked”
position. Keep elbows in to avoid pinching between the A-Frame and Table Bed
(Figure 24). Follow the instructions for Returning Upright on the previous page.
Figure 24
Dismounting
1. Wrap your index and middle fingers around either side of the T-Pin Lock and pull straight
out so that the Pin disengages.
2. Push down with the balls of your feet while lifting your heels so that you push open the
Foam Rollers with the top of your ankles/feet (Figure 25). Release the T-Pin to lock the
Front Ankle Bar in the open position.
3. Keep your lower body supported against the Table Bed as you step onto the floor.
Carefully stand up and ensure you have your balance before stepping over the Main Shaft
and finishing your dismount.
Storage & Maintenance
Figure 25
Figure 26
Folding For Storage
1. Disconnect the Angle Tether.
2. Pull out the Height-Selector Locking Pin and slide the Main Shaft in all the way to the last
hole (the storage setting near the Rear Ankle Cups). Release and engage the Pin.
3. Stand in front of the Table Bed and rotate it opposite from use until it rests against the
Crossbar of the A-Frame (Figure 26).
4. Pull up on the Spreader Arms to fold the A-Frame (Figure 27), leaving the A-Frame legs open
to a width of 16-20 inches (40-50 cm) for stability. Use caution to prevent pinching fingers.
!
WARNING
Tipping Hazard: Leave A-Frame open wide enough to remain stable, or secure to a wall to prevent
tipping. If children are present, store flat on the floor, not upright.
16-20”
If you opt to leave the inversion table open and ready for use, be sure to SECURE the equipment to deter
unintentional rotation. You can either A. loop the Angle Tether around the Main Shaft and Crossbar, then
attach it to itself with the clip (Figure 28), or B. secure with a Key Lock (available to order at teeter.com).
Test to ensure the inversion table cannot rotate.
Figure 27
Maintenance
Wipe with a damp cloth to clean. Prior to every use, check for wear and tear. Replace damaged or worn
parts immediately. Keep out of service until repaired. Contact Teeter for service recommendations.
Figure 28
Get the Most Out of Your Teeter
700ia™ Owner’s Manual - 6
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 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
0°
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° or beyond for best results, but be sure to advance slowly and listen to your body – relaxation
60°
is key. Many users never do more than 60°, and that's just fine! That said, some advanced users
90°
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 and 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 and 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 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.
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