Researchers made this discovery while studying a rare condition in which stretching the back causes fainting. During running tests, they were surprised to discover that stretching the upper back caused a drop in blood pressure, says the lead author. David Benditt, MDprofessor of medicine in the cardiovascular division at the University of Minnesota School of Medicine in Minneapolis.
Shoulder and upper back stretch to lower blood pressure without increasing heart rate
The researchers recruited 24 subjects, mostly women, who had an average age of 33 years and were referred to the University of Minnesota Medical Center for lightheadedness 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 within a comfortable range, holding this position for about 15 seconds.
As participants performed these stretches, the researchers used muscle sensors to track the 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 standing actively.
The participants’ blood pressure decreased both when they stood up and when they stretched.
But their heart rate, which typically increases when blood pressure drops to maintain adequate blood flow, didn’t increase as much when they stretched compared to when they stood.
For some people, a drop in blood pressure without an equivalent increase in heart rate can cause dizziness and potentially fainting (which some subjects did experience).
But significantly, the finding suggests that the body felt physiologically relaxed enough not to need 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 stand because gravity pushes blood toward our legs. But Benditt says researchers don’t have a “complete answer” for why shoulder and upper back stretches can lower blood pressure.
His team suspects it could be the result of nervous system signals sent to the brain through the spine; They hope that future research can shed more light on this issue.
Aubrey Grant, MDA sports cardiologist at MedStar Health in Washington, DC, 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, versus 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, Grant says, which may contribute to modest reductions in blood pressure and “represent a promising and accessible lifestyle strategy for cardiovascular health.”
Could stretching help people with chronic high blood pressure?
In the study, drops in blood pressure during stretching were short-lived, which Benditt said “probably does not affect long-term blood pressure control.”
But overall, stretching can have a positive impact on patients with high blood pressure, says Jossef Amirian, MDcardiologist at Manhattan Cardiology in New York City. 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 that includes physical activity, a heart-healthy diet, stress management, and medication when appropriate,” she says.
For people who are typically sedentary or have mobility issues, stretching is a “gentle starting point to return to movement and reduce stress,” adds Grant.
Tips to get a good stretch
Experts recommend starting with slow movements combined with controlled breathing. In the study, subjects performed shoulder shrugs and rotations and upper back stretches.
Slow, deep diaphragmatic breathing (from the abdomen instead of the chest) while stretching can activate the parasympathetic nervous system, reduce the stress hormone cortisol, and help blood vessels widen to increase blood flow, all of which lowers blood pressure, Amirian says.
“I recommend inhaling deeply through your nose for a count of 4, pausing briefly, and then exhaling slowly through your mouth for a count of 6,” Grant says.
The movements should feel smooth and natural, he adds. Avoid sudden or forced movements and maintain good posture to avoid injury. Staying hydrated can help minimize lightheadedness.
Who shouldn’t try to stretch their shoulders and back?
Grant says people with certain medical conditions should stretch carefully or check with their doctors first, including those with:
- Severe balance disorders
- Significant cardiovascular limitations
- spinal injuries
“If someone experiences dizziness or discomfort during stretching, they should stop and seek guidance,” says Grant.
Some movements and stretching positions could cause drastic drops in blood pressure, Amirian says, which could lead to unconsciousness and dizziness.
