Increasing oxygenated blood flow to the brain is a great, drug-free way to get rid of headaches. Inversion therapy, reportedly good for the joints, allows natural lubricating fluids to rehydrate discs and cartilage by reducing compression. Follow this tutorial to build a strong-freestanding inversion rack.
1. Take height into consideration, when designing a custom inversion rack. A person needs enough room so that their arms will rest comfortably on the floor. For arms to hang freely, add 12" the height for the length of the vertical pipes.
2. Consider where the rack will stand. Outside in the yard, on the deck or inside an exercise room? Figure on one foot of clearance above the Rack, so someone doesn't come into contact with the ceiling at the apex of a chin up. The base footprint is approximately 5'3-1/2" x 40".
3. Build the rack out of 1" black iron pipe and fittings commonly used to plumb natural gas. All materials needed to build this rack sold at The Home Depot and Lowes. An associate will cut the pipe to length and thread it for a nominal fee. Spray WD-40 on the threads, during assembly. Wipe the whole thing down with phosphoric acid, as a rust preventative, if kept outdoors. A good coat of black Rustoleum will further protect this valuable apparatus.
4. Assemble the rack on its side, then stand, in the following order:
A. Screw two 30" pipes into the through ends of a T, and cap them off, forming each base leg.
B. Thread the elbows onto each end of the 36" cross bar, aligning them to point in the same direction.
C. Screw one vertical into the T of one base leg. Then, screw on the crossbar. Lay it down with the crossbar in the vertical position perpendicular to the base leg.
D. Screw the other vertical (upright) and base assembly into the opposite elbow, supporting the pipe as the rack is rotated vertically onto the base legs. Minor adjustment may be necessary to square the frame.
5. Obtain a strong/reputable pair of Inversion Boots to compliment this strong/portable Rack! You can find them on eBay, Amazon, Dick's Sporting Goods, and other specialty stores.
* It is very important to screw the fittings tight, for stability, with some room for adjustment.
* To protect a wooden Deck or interior hardwood or carpeted floor, slip some split-foam insulation on the base legs or a 4' x 6' piece of carpet padding underneath.
* Tie a length of knotted rope securely from center-cross bar, to assist in dismounting.
* Wrap grip tape around the cross bar and verticals to keep hand from sliding.
* This Rack is great for chin ups, hanging leg raises, inverted twists and sit ups!
* Consult your physician before attempting any sort of strenuous exercise.
* It is not recommended that you invert for more than 30 minutes, as this can put undue strain on connective tissue.
* Inversion is not recommended without a spotter, until you can dismount on your own.
* Always keep a phone nearby, in case of an emergency!
Copyright 12/14/2008 All Rights Reserved. Questions? Comments? Contact Me