The OmGym™ Inversion Swing
The Om Gym™ is a fun way of adding movement and stretching to your life.
This simple device is simple to install in your home or office using an existing door frame or roof joist, or using a free standing Om Gym™ Stand.
The Om Gym™ can be used as an active piece of furniture. You can hang out in it, swing, stretch, and play any time you want--while visiting with friends talking on the phone or watching a video.
It can be incorporated into the Dynamic Office™ so you can do a little stretching or excercise in between downloads to keep the brain and body functioning at its best.
It is both an excersize prop and a piece of participative furniture. It is similar to being in water, where gravity is temporarily lessened so you can move freely in space.
For beginners it is recommended to hang the adjustable height Om Gym™ very low to the floor--like 10-12 inches. You can then safely sit, swing stretch and get used to what this amazing device can do. (see photos)
Inversion Therapy assistst the natural processes of the body to:
Relieve back pain
Improve posture and enhances spinal mobility
Boost brain power
Improve digestion and elimination
Promote lymphatic drainage and blood purification
Elevate the mood and relieves depression
Enhance relaxation and promotes sounder sleep
Improve skin tone and circulation for a more beautiful appearance
Reverse the aging force of gravity
Even a little stretching can do a lot. Basically realigning, stretching, and stimulating joints, ligaments, muscles, and fascia can have dramatic effects on the body. This is the basis of body work therapies like Chiropractic, massage, yoga, Feldenkraise, and Rolfing. And it is best to start small. Once you have experienced the effects in the low position, you can gradually raise the Om Gym™ higher to try the more advanced moves. This tool puts the power of body work in your own hands. Hanging half way, all the way, or even doing just a little back stretch can have powerful and profound effects similar or possibly more dramatic than a treatment by a bodywork therapist.
WARNING: DO NOT turn upside down if you have any coronary or circulation issues. As with any new excercize program, use only under the guidance of a qualified doctor or other health care practitioner.
Also, we recommend you read all the information on this page and in the instruction packet that comes with your Om Gym™ before using it.
Inversion uses gravity to gently align, adjust, and give traction to the spine. This healthy traction decompresses the vertebrae, creating space for the discs while straightening and balancing the spinal column.
Prime back care results are experienced when the supportive muscles of the spinal column are synergistically lengthened and strengthened from performing inversion and therapeutic movement.
Inversion offers the easiest way to ease strains caused by compression and to lift the weight off the superimposed segments of the body. The muscles, tendons, and ligaments of the back and torso are all stretched, creating a great feeling of release.
Subluxations of the vertebrae tend to correct, helping to diminish back pain. Studies have proven it to be helpful in correcting or greatly improving the condition of herniated nucleus pulposis, herniated discs, spondylolisthesis, lumbar osteoarthritis, sciatica, paralytic scoliosis and inclinatory skeletal defects (rib angle changes, thin discs, and compression wedging of the vertebrae).
Only when the spinal column is in good health, can the rest of the body function properly.
It is normal to see a dramatic change in overall strength, immunity, and emotional wellbeing by toning and taking care of your spinal column...back Inversion boosts brain power.
Blood flow to the brain is increased, nourishing the brain cells with more oxygen and nutrients required for optimal brain function. Inverted poses commonly increase concentration, memory, awareness, and stimulate thought.
We know that the brain is the center of nerve control and that all movements originate in the brain. When this brain mass lacks a sufficient supply of blood the natural results will be slow body reactions and sluggish mental and physical reflexes ...When these symptoms appear, it is evident that postures which alter gravity's effect are vitally needed.
Dr Robert M Martin, Author of The Gravity Guiding System, Turning the Aging Process Upside Down Hanging upside-down increases blood flow to the brain, which in-turn increases the bioavailability of oxygen and glucose, the two most important metabolic substrates for the brain. Bathing the brain cells in this vital solution will increase the creation of neurotransmitters (such as norepinephrine, dopamine, and serotonin), which are imperative for healthy brain function and tend to decrease with age. Norephinephrine is needed for attention and arousal. Dopamine is needed to accurately assess the passage of time and control movement. Seratonin regulates a healthy emotional state.
Simultaneously, inversions alter the flow of cerebral spinal fluid and relieve compression of the bottom portion of the brain, which could also greatly help to improve overall brain function. Dr. Robert M Martin wrote that the brain operates 14% more accurately when the brain is operating on an inverted, inclined plane...back Inversion improves digestion and elimination.
The yogic approach to overcoming constipation is to perform inversions.When in the upright position, stool moving from the ileocecal valve through the ascending colon is moving against the force of gravity and may prove to be difficult. When inverted, it is moving with gravity. The pressing of the stool against the intestinal walls also encourages movement. When inverted, the pressure on the walls stimulates a stronger peristalsis. Variations (such as twists during inversion) are also useful to increase elimination. Relief from constipation can help with general fatigue, tension and anxiety, skin disorders (such as acne), and bad breath. For constipation relief, try gently massaging your abdomen while in a relaxed, inverted position on the OmGym Sling.
EASY SET-UP GUIDE
Bar / Tree
Take the OmGym Suspension System everywhere you go!
Easily set up in 60 seconds or less!
• Weighs only 3.5 pounds
• Travels in a matching mini backpack for fitness lovers on the go
• Set-up on Trees, Kids' Playgrounds, Ceiling Hooks, Support Beams, Gym Equipment, OmGym Stands, Inversion Rack, Porches and more...
Where can I hang the OmGym?
The Om Gym is easy to install in a door frame. We provide simple eye hooks for this.
Other good pladces are: Trees, kids playgrounds, porches and gazebos, support beams, sturdy ceiling hooks, inversion racks (over a door), and portable OmGym stands are all popular, easy-to-find places. Check the set-up page for pictures and instructions... back Is using it easy to learn? Regardless of your level of agility, there is a huge selection of comfortable techniques on the OmGym that will improve the physical condition of your body. It is common to notice improvement from one use to the next, even with gentle, yet regular use. Start with the exercises that seem easier and do what you are ready to for. The results of healthy fun are fantastic.
How long should I invert?
We recommend to beginners to start gradually by just hanging with very little movement. Treat inversion as you would any new exercise program. Begin with 2-3 minutes and see how your body responds to the new movement. Listen to your body and increase your inversion time depending on how you feel. If you feel mild soreness the next day, take a break until it is gone, and then begin again gradually. It is very easy to pull a muscle or nerve in the back when beginning any new physical exercise or movement program.
Once you reach 45 degrees, you are at a point that is stronger traction than you would receive in a hospital. The angle of inversion also affects the length of inversion time that is comfortable. A more shallow the angle enables the average person to maintain position for a longer period of time. Gradually work up to inverting about 5-10 minutes at one time. Generally, greater benefit tends to occur with longer inversion. However, there is no set time minimum or maximum and the benefits will happen almost immediately. The important thing is to be aware of what is comfortable or uncomfortable. If you are at all uncomfortable, simply return upright slowly and give yourself a moment to readjust. Virtually all issues of discomfort that occur with new movement are due to going too far, too fast. You are wonderfully designed to be upside down, but if you are like most people, the last time you hung upside down you were a little kid. Just ease into inversion gradually. Increase the degree of inversion or movement only as you feel comfortable.
How often do you recommend inverting?
To feel a noticeable difference every day, invert once in the afternoon and once before bedtime. Breathe deeply and exhale completely while you hang into relaxation. Incorporate it into your daily yoga routine for effective and total conditioning.
To what degree should I invert?
Beginners should start at a mild angle (the swing height will be approximately 4-6 inches from the floor with your buttocks in the saddle) for the first few minutes. Then try inverting the body 30-45 degrees. Adjust the height of the swing to about 8-10 inches. At this angle, your body begins to experience mild stretching to your muscles and joints, while benefiting from the stimulated circulation, improved oxygen flow to the head, and repositioning of internal organs. At this angle, the average person experiences virtually all the benefits of inversion. The spine receives the amount of traction it needs to completely decompress (once you are relaxed). Sarvangasana (18-24 inches). This is the required height for the classic yoga posture, shoulder stand, where the shoulder and neck are comfortably on the floor and all the weight and traction is held by the swing. Yoga teachers claim this posture regulates the thyroid, boosts immune function and works as an anti-depressant. 180 degrees (full inversion). In full inversion, your body hangs freely and our head is free from the floor. More advanced techniques include inverted exercises and stretching. You have no need to go to full inversion if you are not comfortable with it. Saravangasana is usually enough. You may need to alternate between inverting and resting your hands on the foam grips or floor until you are used to the feeling of prolonged inversion.
You may also want to hang for short periods of time to begin with, until you are more comfortable. Athletes, yoga practitioners, etc, are one group that may enjoy the extra traction from full inversion. Strong muscles and ligaments are more generally conditioned for decompression. Intermittent traction/Oscillation: Intermittent traction (alternating 20-30 seconds inversion with returning upright) or oscillation (rhythmic rocking back and forth) are actually the preferred methods of inversion, recommended by many doctors for stimulating circulation and waste removal in and around discs. Virtually all issues of discomfort that occur when new to inversion are due to going too far, too fast. You are wonderfully designed to be upside down. Just listen to your body, increasing your angle of inversion only as you feel comfortable... back Can I invert after eating or drinking? It is best to wait at least 2 hours after eating a meal before inverting or exercising. Light fruit-only meals can be consumed 1 hour prior to use. Water should be consumed at least 15 minutes prior to inverting. It is great to have water after inverting.
Staying hydrated is essential to maximize the effectiveness of inversion and its benefits. Any program designed to improve disc health, lymphatic cleansing, circulation, or digestion must include proper hydration. We recommend at least 10 glasses of water per day, plus one more for every cup of caffeine. 8oz of coffee needs 12oz of water just to break even... back How can I be comfortable while inverting in the sling? Before basic inversion, sit into the middle of the sling. Always make sure the back edge of the fabric is above the buttock area, at the base of the spine, known as the sacrum. This will support your weight at the hips, yet not put any pressure on the lumbar (lower) spine or kidneys. Carefully observe the pictures if you are unsure of placement. Generally it is extremely comfortable to hang in inversion with the fabric placed at the sacrum. However, due to the nature of the fabric, it is possible the fabric will fold or bunch up in one area. If this happens and feels at all uncomfortable to you, simply come up, adjust the fabric and try again. If there is any pain involved, discontinue that movement.Why do I feel pressure in my head? Is it normal to turn red?
This is very normal and is actually good for you. It indicates increased blood flow to thee brain, eyes, skin, and hair. One preliminary study showed that the brain runs 7% faster and 14% more accurately while inverted! The feeling of pressure usually lessens over time as you become accustomed to inverting. If you are a beginner or are uncomfortable with this feeling, it is okay to come up and rest for a while. This is referred to as "intermittent" traction (alternating inversion with being upright), and is a good way to help become accustomed to the inverted world. You can also try "oscillation," gentle rhythmic rocking back and forth, which helps even more to realign the spine... back How do I come out of inversion? When you are inverted, reach straight arms up towards the sky. Grab a hold of the middle handles or anywhere on the fabric of the long handles. Gently and slowly pull yourself up as you unwrap your feet and let don your legs. You will find that the weight of your legs coming down will create a "seesaw" effect that will easily allow you to rise up without strenuous muscle exertion.
After inversion, always rest for a few minutes to allow your body to fully experience the benefits of being upside down. We recommend spending time in Child's Pose or Savasana, a laying down resting meditation.
Is it normal to feel aching in the back when returning upright from inverting?
There could be several causes for this. If you are new to inversion, treat inversion as you would any new exercise program. Begin with 2-3 minutes and see how your body responds to the new movement. Listen to your body and increase your inversion time when it feels completely comfortable to do so. If you feel a mild soreness, take a break until the pain is gone, and then begin again gradually. Always return upright slowly. When inverted, your vertebrae have a chance to separate and the discs can decompress. This action reduces pressure on the nerves that run through your spinal column. When you ascend (return upright), the vertebrae are pulled down by the force of gravity with pressure on the discs again. If you come up from inversion too quickly, the sudden pressure on the nerves that run through the spine can cause discomfort or pain. Instead, you should come up very slowly. Ideally, invert at a mild angle (4-6 inches) for just a few minutes and then remain horizontal for a few minutes before coming out of full inversion. Always keep in mind that if you experience any extreme or recurring pain while inverting, discontinue inversion until you have discussed this with your doctor and have your doctor's approval to continue.
Will inversion therapy help with bulging disks?
When inverted, the natural pull of gravity allows a separation of your vertebrae which lessons the pressure on the discs in between each vertebra. The action of increasing the space margins between the vertebrae can actually create a mild suction in the disc which may help encourage the bulged disc to return to its proper place. The main benefits are realized by increased circulation and waste elimination to injured discs. In the opinion of many medical professionals, several sessions of intermittent traction are the best way to help the body recover from a bulged disc. The length of healing time will vary with different people. However, it has been our experience that you should hand three or more times every day for short sessions at an angle most comfortable for you. But remember to always listen to your body and do not over do it. This IS NOT a "no pain, no gain" situation.
How does inversion affect high blood pressure?
It is true that people should not invert if they have uncontrolled high blood pressure. However, inversion can cause a state of relaxation that results in a drop in heart rate and blood pressure (sometimes even lower than a resting state).
Some doctors have used inversion as a treatment for high blood pressure. However, this can conflict with prescribed medication or any number of factors. Consult with your doctor if you have high blood pressure.
Will inversion help with headaches or migraines?
Some people have found that inverting on a regular basis can actually help reduce the frequency of headache occurrences. We do not advise inverting while experiencing a migraine. Migraines have many different causes and it could possibly worsen the symptoms.
Can inversion help with scoliosis? Does age matter?
Our medical advisor prefers to get patients involved with inversion as early as possible. Using inversion to help slow or reverse the effects of scoliosis is helpful at any age, but especially before the bones fully harden at ages 12-14. There are many causes of scoliosis. Some causes may be problematic for inversion (such as bone infection, cancer, or compression fracture). Most scoliosis in children is related to bone abnormalities or calcification disorders, both of which do well with inversion. Of course, if you have any doubt, you should always consult with a chiropractor.
What are the contraindications of inversion? If you have been diagnosed with or are experiencing the symptoms of any of the following conditions, do not invert without your doctor's approval.
Can I use the OmGym during pregnancy?
Every pregnancy is different. Please consult with your doctor if you are pregnant regarding any movement or exercise program. If you have additional questions regarding the safe use of the OmGym, please feel free to email us at firstname.lastname@example.org. If your question involves detail on your specific medical condition, please consult your doctor...
You will need:
• Either a stud finder or hammer with small nail
• Drill with 1/8 inch wood drill bit
• 2-3 Lag screw eye bolts rated for 250 pounds or more each (3 for optional hammock use)
• Stepping stool (optional)
• Carabiners (optional)
• Extension Rope/Strap (optional)
1. Locate 2 support beams (joists) that you would like to use to install the eye-bolts. You can do this by tapping a small nail into the ceiling or by using a stud finder. Support beams are usually 16 or 24 inches apart. Both are acceptable measurements to suspend the equipment, although it is great to keep in mind that hanging the equipment so that it is aligned with the width of your hips is ideal. You can put one eye bolt in each beam to maximize support strength. If you are at all unsure of the strength of your indoor overhead support due to water damage, termites, or any other reason, please seek professional assistance before setting up the OmGym Suspension System. Note: Support beams are strongest when they are closest to the wall. Look for an area that will allow you to move freely, yet remain in close proximity to the wall. (Approximately 3-4 feet from the wall is best).
2. Locate and mark two points on the ceiling for drilling. They should both be in the center line of the width of the beam. Positioning the eye bolts in the center line of the width of the beam is important to maximize the weight-bearing capacity of the hidden beam. Note: A third eye bolt can be installed approximately 6 feet further for hammock use. In this case, mark the third point as well, at the center line of the third beam. Continue, following the directions, with three eye-hooks.
3. With a wood drill bit, drill 1/8 inch holes at the marked points. Make sure the holes are drilled 5-6 inches deep and perpendicular to the ceiling.
4. Screw the lag screw eye bolts into the holes, until all threads have disappeared. Do not loosen them or adjust them once in place.
5. You can now attach the OmGym Suspension System using carabiners (sold separately) or the adjustment straps (included) only. For ceilings higher than 8 feet, extending straps may be used first. The adjustment straps of the OmGym Suspension System are designed to be used under an 8 foot ceiling and high ceilings may offer less adjustment options, unless extending straps are used.
Carabiners are advantageous to use as they allow the user to attach and detach the equipment in less than 5 seconds. This is especially helpful for those on the go or if the OmGym Suspension System is used in a small space that needs to be used for other purposes regularly. If each of the 2 adjustment straps are attached to carabiners, then the carabiners can easily connect to or disconnect from the eye bolts
To attach the adjustment straps directly, thread the large loop of one adjustment strap through the eye of an eye bolt. Similar to the procedure for setup on a bar or tree, feed the entire strap through the large loop and pull to tighten. The adjustment strap should then securely dangle down from the eye bolt. Repeat with the second adjustment strap and eye-bolt.
Once the adjustment straps are attached, hook each “S” hook of your sling at any level, using the loop of your choice. Then hang the handle sets at the level of your choice.
Note: Extra adjustment straps or rope may be purchased for spaces with high ceilings (recommended for ceilings above 9 feet)
WARNING: CEILING HOOKS / EYE BOLTS MUST BE INSTALLED WITH CAUTION. WE STRONGLY ADVISE PROFESSIONAL EVALUATION AND INSTALLATION BEFORE USE. OMGYM LLC DOES NOT ACCEPT RESPONSIBILITY OR LIABILITY FOR ANY INJURIES OR DAMAGES DUE TO ANY MALFUNCTION OR DAMAGING OCCURRENCE. USER ACCEPTS ALL RISK AND/OR LIABILITY. USE EQUIPMENT ONLY AS DIRECTED. DO NOT SWING OR SPIN IN THE OMGYM SUSPENSION SYSTEM WHEN USING CEILING HOOKS. CHECK SAFETY GUIDELINES FOR MORE INFORMATION.
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