Stretching your back can help lower blood pressure and calm your body

Stretching provides more than flexibility and injury prevention: it can also benefit your heart. Yoga and stretching routines help reduce stress, and new preliminary research suggests that certain shoulder and back stretches may lower blood pressure, which may help you feel calmer.

Previous studies have also linked regular stretching and yoga to a lower risk of high blood pressure and better arterial stiffness, both factors that help protect against heart attacks and strokes.

Lower blood pressure without increasing heart rate

The study, published in the journal Physiological reports, included 24 healthy adults referred to the University of Minnesota Medical Center for fainting evaluations.

The researchers measured the participants’ blood pressure and heart rate during the standing and stretching exercises. Shoulder and back stretches resulted in an immediate drop in blood pressure without a sudden increase in heart rate. Similar effects were seen when standing, although heart rate increased more.

“Stretching the back and shoulders is something that many, if not most, people do naturally without thinking about it. It feels good, especially when waking up. Our study helps to understand why stretching provides a feeling of well-being in most individuals,” said David Benditt, MD, senior author of the study and professor of medicine in the cardiovascular division at the University of Minnesota, in an email to Verywell.

Does stretching really help lower blood pressure?

Stretching triggers muscle receptors to send signals through the nervous system that help relax blood vessels, calm the body and allow blood pressure to drop, according to Aubrey J. Grant, MD, FACC, a sports cardiologist at MedStar Health, who was not involved in the study.

Stretching is an additional tool that improves flexibility, reduces stress and favorably influences blood pressure, which is linked to long-term cardiovascular risk, Grant said.

The results on whether stretching can actually reduce blood pressure are mixed. While some studies show little effect, others suggest that stretching can complement existing blood pressure treatments.

A 2020 study found that a 12-week stretching routine reduced arterial stiffness and improved blood pressure. Another small study suggested that an 8-week stretching program might be more effective than walking in lowering blood pressure in some people.

“We definitely recommend stretching, mindfulness, yoga, and Pilates because we know that strengthening our bodies can improve heart health and overall well-being,” Sean P. Heffron, MD, preventative cardiologist and director of cardiovascular fitness and nutrition at the NYU Langone Heart Center, said at Verywell.

However, the direct impact of stretching on blood pressure is small and not long-lasting, especially compared to cardio-type exercises, Heffron added.

“Stretching only has a transient effect on blood pressure, so it is not likely to help with chronic hypertension,” Benditt said. However, it can help people lower their blood pressure and calm down during acute stress.

How to Add Stretching to Your Fitness Routine

Stretching can complement your weekly aerobic exercise. Stretching before walking or cycling can help prepare your heart and lungs for physical activity, according to Melissa Tracy, MD, a preventative cardiologist at Rush University System for Health.

Many studies come to the same conclusion: stretching and aerobic exercise work well together to lower blood pressure and improve heart health.

Tracy said stretching is generally safe, but anyone with high or low blood pressure should avoid stretches that place the head lower than the heart because this position can change blood pressure and heart rate. Instead of standing and bending over to touch your toes, sit on the floor and reach toward your toes.

How long should you stretch each day

Stretching and yoga are great additions to a heart-healthy lifestyle, but a quick stretch probably won’t make a big difference to your overall health.

Try to adopt a consistent stretching routine that involves major muscle groups and can be done most days of the week for about a half hour, Grant said.

“When combined with aerobic exercise, resistance training, a healthy diet and good sleep habits, stretching helps create a comprehensive and sustainable approach to cardiovascular well-being,” he added.