How do I focus on the lower back / upper back and neck region?

Inversion is a natural form of gravity-assisted traction. This means that the amount of traction applied to various locations of the body is exactly the right amount! Every vertebra and related disc is just the right size to support the weight above it. The large discs in the lower back are the right size to support the 60% body weight that is above them. The small discs in the neck are just the right size to support the weight of the head. When inverted, the weight normally supported is just the right weight to apply traction.

Gentle stretching and exercise is beneficial to help decompress and mobilize the spine:

Lower back
You may perform gentle stretching exercises to help move the muscles and connective tissues in the lower back area. In partial inversion, try rotating gently from side-to-side, or slowly rocking your pelvis forward and backward.

Upper back 

Many people experience upper back pain as a result of stress and muscle tension. The key to relieving this pain is to totally relax while inverting. Try deep breathing exercises. Also, partner work can be beneficial-nothing is more relaxing than an inverted back and shoulder massage!

Movement is also very beneficial. Try rounding your shoulders forward and pushing them back. Also, stretch one arm at a time across your torso to extend those upper back muscles.

Neck
Again, movement can be beneficial. Try rotating your head from one side to the other. Partner massages to the base of the head and back of the neck are very relaxing (do not apply pressure to the front of the neck). You can also add gentle inverted traction to your neck by resting your arms behind your head at the base of your skull (don't pull, just add the weight of your arms).

 

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