If you have a Teeter Inversion Table, you already know there’s nothing better than the feeling of “release” when you’re hanging out and letting your spine decompress.

For some, that release occurs within seconds. For others, especially those who are dealing with chronic back issues, it may take much longer. If you’re working through a pre-existing back condition, you’re likely feeling a lot of muscle tension and pain, the effect of your body trying to protect your spine. Attempting to decompress that area will likely cause a “flight or fight” response in your muscles, which will try to hold that area in compression and fight the stretch. That’s why we talk about the importance of starting at a lesser angle and gently working up. We also encourage deep breathing, movement and oscillation (rotating up and down) to help those muscles relax and release.

Ultimately, you may want to consider expanding your routine to include massage and muscle rolling before you hop on your Teeter. This helps to “prime” your muscles for a better stretch while inverted by increasing blood flow and releasing muscle tension. Your body doesn’t have to work as hard to achieve full decompression.

Here are seven massage techniques you can do with the Teeter T3 Back Massager that can help prepare your muscles for better decompression:

One of the most versatile massagers on the market, the Teeter T3 Massager provides countless options for self-massage, trigger point therapy, myofascial release, stretching and back scratching!