Inversion Protocol for recovery

Inversion Protocol

FROM THE TRIPHASIC RECOVERY MANUAL

 

(Works very well after completing Mammalian Diving Protocol)

 

Inversion is a recovery method that helps by decompressing the spinal column and elongating the spinal discs. There is also some evidence that it can help with CNS recovery by decreasing the amount of time it takes an athlete to return to a parasympathetic state. This proves to be especially important during phases of intense, heavy, posterior chain loading. The following protocols can be performed on either an inversion table or a glute ham machine. In all cases, the key points are to make sure you relax your mouth and tongue, and focus on taking deep belly breaths in through your nose and out through your mouth. This method was first brought to my attention by Dr. Michael Yessis. Below we have listed several different inversion protocols that the athlete can complete depending in the given situation. 

 

Prior to beginning method complete:

  1. Perform your prescribed individualized Vestibular Activation Reset (VAR)

 

Follow these steps to complete the protocol:

  1. One minute Glute ham hang or inversion table
    • Focus on relaxing tongue
  2. Laying Wall Shakes with 20 deep belly breaths
  3. One minute Glute ham hang or inversion table
    • Focus on relaxing tongue
  4. Lay on back on floor with feet on weight bench with 20 deep belly breaths
  5. One minute Glute ham hang or inversion table
    • Focus on relaxing tongue
  6.  Laying Wall Shakes with 20 deep belly breaths
  7. One minute Glute ham hang or inversion table
    • Focus on relaxing tongue
  8. Lay on back on floor with feet on weight bench with 20 deep belly breaths

 

Suggested frequency of recovery method:

  1. Two to three times per week

 

Methods that can be completed prior:

  1. Reflexive Performance Reset Pre-Recovery
  2. Listening to Oms
  3. Listening to Binaural Tones
  4. Eucalyptus Implementation
  5. EPO Release Methods

 

After completing protocol; here are some complementary methods:

  1. 20 Minute Walk
  2. 20 Minute Bike
  3. Sauna Protocol
  4. NormaTec Recovery System
  5. Closed Chain Health Bouncing – Lymphatic Care