Researchers made the discovery while studying a rare condition in which stretching the back causes fainting. During testing, they were surprised to find that stretching the upper back led to lower blood pressure, says lead author David Benditt, MD, professor of medicine in the cardiovascular division at the University of Minnesota Medical School in Minneapolis.
Shoulder and upper back stretches reduce blood pressure without increasing heart rate
The researchers recruited 24 subjects, mostly women, with an average age of 33 and referred to the University of Minnesota Medical Center for dizziness and near fainting.
They asked participants to stretch their shoulders and upper back muscles by shrugging and rotating their shoulders. At the same time, each participant extended their neck backwards to a comfortable range, holding this position for approximately 15 seconds.
As participants performed these stretches, the researchers used muscle sensors to track position and “severity of the stretch” to prevent injury, Dr. Benditt says. The team also monitored the participants’ heart rate and blood pressure. For comparison, they also took these measurements while actively standing.
Participants’ blood pressure dropped both when they stood and when they stretched.
But their heart rates — which typically increase when blood pressure drops to maintain adequate blood flow — didn’t increase as much when they stretched as when they stood.
For some people, a drop in blood pressure without an equal increase in heart rate can lead to dizziness and potentially fainting (which some subjects experienced).
But significantly, the results suggest that the body felt physiologically relaxed enough that it didn’t have to make up the difference.
Why stretching can lower blood pressure and help us feel relaxed
It is normal for blood pressure to drop when we are standing because gravity draws blood to our legs. But Benditt says researchers don’t have a “complete answer” as to why shoulder and upper back stretches can lower blood pressure.
His team suspects this could be due to nervous system signals sent to the brain via the spine; they hope that future research can shed more light on this question.
Aubrey Grant, MD, a sports cardiologist at MedStar Health in Washington, D.C., says stretching in general helps the body move into a state of relaxation and recovery by activating the parasympathetic nervous system — the “rest and digest” response, as opposed to the fight-or-flight response created by the sympathetic nervous system.
“This reduces sympathetic nervous system activity, which is typically elevated in people with high blood pressure,” says Dr. Grant, who was not involved in the research.
Stretching also improves blood vessel flexibility, circulation and overall vascular health, says Grant, which can contribute to modest reductions in blood pressure and “represents a promising and accessible lifestyle strategy for cardiovascular health.”
Could stretching help people with chronic high blood pressure?
In the study, blood pressure drops during stretching were short-lived, which Benditt said “is unlikely to impact long-term blood pressure control.”
But in general, stretching can have a positive impact on patients with high blood pressure, says Jossef Amirian, MD, a cardiologist at Manhattan Cardiology in New York. Dr. Amirian was not involved in the study.
Grant says stretching alone won’t eliminate high blood pressure, but it could support other treatments.
“I regularly recommend stretching as part of a broader lifestyle approach that includes physical activity, a heart-healthy diet, stress management, and taking medications when appropriate,” he says.
For people who are generally sedentary or have mobility issues, stretching is a “gentle starting point for getting back into movement and reducing stress,” Grant adds.
Tips for Getting a Good Stretch
Experts recommend starting with slow movements combined with controlled breathing. In the study, subjects performed shoulder shrugs, rotations, and upper back stretches.
Slow, deep diaphragmatic breathing (from your stomach instead of your chest) during stretching can activate the parasympathetic nervous system, reduce the stress hormone cortisol, and help blood vessels widen to increase blood flow, which lowers blood pressure, Amirian says.
“I recommend inhaling deeply through your nose for a count of 4, taking a brief pause, then exhaling slowly through your mouth for a count of 6,” says Grant.
Movements should be fluid and natural, he adds. Avoid sudden or forced movements and maintain good posture to avoid injury. Staying hydrated can help minimize dizziness.
Who shouldn’t try shoulder and back stretches?
Grant says people with certain medical conditions should do careful stretching or consult their doctor first, including those with:
- Severe balance disorders
- Significant cardiovascular limitations
- Spinal Injuries
“If anyone feels dizzy or uncomfortable while stretching, they should stop and seek advice,” says Grant.
Certain movements and stretching positions could potentially cause drastic drops in blood pressure, Amirian says, which could cause loss of consciousness and dizziness.
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