Stretching & Relaxation Exercises for Blood Pressure Management

Stretching and relaxation exercises can help reduce stress and lower blood pressure. Here are gentle, effective techniques you can practice daily.

Basic Stretching Exercises

1. Upper Body Stretches

  • Neck Stretch: Gentle head tilts, 15-20 seconds each side
  • Shoulder Rolls: 10 forward, 10 backward
  • Chest Stretch: Doorway stretch, 20-30 seconds
  • Upper Back Stretch: Seated forward lean, 20-30 seconds

2. Lower Body Stretches

  • Hamstring Stretch: Seated forward bend, 30 seconds
  • Calf Stretch: Wall stretch, 30 seconds each leg
  • Hip Flexor Stretch: Gentle lunges, 20-30 seconds each side
  • Ankle Rotations: 10 circles in each direction

Gentle Yoga Poses

1. Standing Poses

  • Mountain Pose: Focus on grounding and breathing
  • Tree Pose: Use wall support if needed
  • Standing Forward Bend: Keep knees slightly bent

2. Floor Poses

  • Child's Pose: Gentle spine stretch
  • Cat-Cow Stretch: Flowing movement with breath
  • Corpse Pose: Final relaxation pose

Breathing Exercises

1. Deep Breathing Techniques

  • Diaphragmatic Breathing: Focus on belly expansion
  • 4-7-8 Breathing: Inhale for 4, hold for 7, exhale for 8
  • Box Breathing: Equal counts for inhale, hold, exhale, hold

Progressive Relaxation

1. Body Scan Technique

Systematically relax each muscle group:

  • Face and Neck: Tense and release
  • Shoulders and Arms: Progressive relaxation
  • Torso and Back: Gentle awareness
  • Legs and Feet: Complete relaxation

Important Notes

  • Never force or bounce while stretching
  • Stretch to the point of mild tension, not pain
  • Maintain steady breathing throughout
  • Stop if you feel dizzy or uncomfortable