1. Home

  2. Habit Directory

  3. Hang upside down
Hang upside down

Hang upside down

Discover More Habits
Hang upside down infographic
Pencil icon

Definition

Hanging upside down may help you relax, improve your spine health and mental sharpness. This is known as Inversion Therapy.

Question mark icon

How to Do It

Hang upside down on a regular basis. You will need some kind of an inversion table of an inversion device for this. Although just lying on your back with your legs up can also have similar benefits as hanging upside down.

Start by hanging for around 30 seconds to a minute each time.

Once you feel you are ready, gradually increase the duration of each hang.

5 minutes is considered a good maximum length for an inversion.

Finding a place to hang can be difficult. Inversion tables and chairs can be purchased and your local gyms may offer equipment you can use to invert yourself.

Finger up icon

Benefits

  • May improve focus and mental sharpness [5]
  • May relieve back pain thus improving mood [1], [2], [3]
  • May relax muscles and increase flexibility thus improving mood and confidence [2]
  • May improve blood circulation [3]
Clock icon

Time Commitment

1-5 minutes

Gear icon

Why it works

  • The blood and oxygen supply to your brain is increased while upside down. This may improve mental capacity [5].
  • Many of your muscles are not relaxed when sitting or standing. Even when you’re sleeping, your muscles might not be completely tension-free. Hanging upside down allows your muscles to relax, relieving tension in your body and mind [3].
  • Hanging upside down decompresses the spine. This means it counters the effects of gravity, which causes pressure between vertebrae, reducing the space in between them. Spinal nerves can get affected by this pressure, which often causes back pain [1], [5]. Relieving back pain may have tremendous positive effects on your mood.
Calendar icon

Suggested Frequency

Daily

Warning icon

Side Effects

  • May damage your retinas, but this is rare. If you have an eye condition, get professional advice before hanging upside down regularly [4].
  • You should also avoid inversion therapy if you have high blood pressure, or a fractures leg or back [2].
  • Hanging upside down on a full stomach is not a good idea for obvious reasons. So try to hand upside down only on an empty stomach.
Finger up icon

Gurus/Celebrities/Doing it

Bradley Cooper

Eva Mendes

Gwyneth Paltrow

Dan Brown

Notes icon

Notes

  • If hanging vertically is hard for you at first, you can try hanging at less extreme angles. You can use an inversion table to adjust the angle of your inversion.
  • Adding inversion positions to your yoga routine can also improve your spine health. Something as simple as lying down with your legs up against a wall can send blood to your brain which is good for mental sharpness.
  • When starting out have someone else present to make sure you don’t fall or struggle to return to an upright position.
Category icon

Category

 Mood  Confidence  Stress  Health  Fitness  Productivity  Sharpness
Discover More Habits

More Habits

Rate Habit

Hang upside down

Contact us

 

 

 

 

Thank you

Thank you for your message. It has been sent.

Close