Stretching and Reducing High Blood Pressure

High blood pressure is a common problem that can cause headache and fatigue, and lead to complications such as heart attack, stroke and aneurysm. People with sedentary or stressful lifestyles are most at risk for high blood pressure, so reducing stress and increasing exercise may be recommended to help reduce high blood pressure. Stretching exercises, such as yoga, may be more beneficial for reducing high blood pressure than aerobic exercises.

Research

• In 1975, a study published in the medical journal The Lancet measured the effects of yoga on high blood pressure, and found a significant decrease in blood pressure after six weeks of yoga practice. A follow-up study was conducted a year later and found that the reduction in blood pressure had lasted. More recently, a 2005 study published in Holistic Nursing Practice tested the effects of yoga on high blood pressure and also found a significant reduction in blood pressure.

Function

• Although research confirms that practicing yoga can help reduce high blood pressure, the effects of yoga on high blood pressure may have more to do with the relaxation and meditation techniques included in many yoga classes than with the yoga stretches themselves. But muscle tension can increase blood pressure by constricting blood vessels, and since stretching helps release muscle tension it may help reduce high blood pressure. Other systems of exercise that incorporate stretching, such as Pilates, tai chi and stretch-and-strength classes may also be able to reduce high blood pressure by relieving muscle tension and increasing physical activity.

Beneficial Stretches

• In his book Light on Yoga, acclaimed instructor B.K.S. Iyengar recommends specific yoga stretches for reducing high blood pressure. These include Plough (halasana), Head-to-Knee Forward Bend (janu sirsasana), Hero's Pose (virasana), Lotus Pose (padmasana) and Adept's Pose (siddhasana). Iyengar also recommends Seated Forward Bend (paschimottanasana) and many variations of this stretch for reducing high blood pressure. Simple stretches from any exercise system that help you release muscle tension, especially in your neck and shoulders, may have a positive impact on blood pressure.

Stretches to Avoid

• If you have high blood pressure, it is generally a good idea to avoid stretches in which your head is below your heart, since inversions can increase blood pressure and, in severe cases, lead to hemorrhaging in the brain. Specific yoga stretches to avoid if you have high blood pressure include Downward Facing Dog (adho mukha svanasana), Bridge (setu bandhasana), Standing Forward Bend (uttanasana), Wide Leg Standing Forward Bend (prasarita padottanasana salamba) and Shoulder Stand (sarvangasana).

Considerations

• If you plan to use stretching to reduce high blood pressure, be sure to discuss your exercise plan with your health care provider and work with a certified fitness professional who is aware of your blood pressure and any other physical concerns. Be aware that some yoga styles are more physically demanding and aerobic than others; yoga styles that are beneficial for reducing high blood pressure include Integral, Iyengar and Restorative.