Stretching Your Back May Help Lower Blood Pressure and Calm Your Body

Stretching offers 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 can help you feel calmer.

Previous studies have also linked regular stretching and yoga to a lower risk of high blood pressure and improved arterial stiffness, both of which help protect against heart attack and stroke.

A Drop in 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.

Researchers measured the participants’ blood pressure and heart rate during standing and stretching exercises. Shoulder and back stretches led to an immediate drop in blood pressure without a sharp rise in heart rate. Similar effects were seen during standing, though heart rates increased more.

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

Does Stretching Really Help Lower Blood Pressure?

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

Results on whether stretching can really reduce blood pressure have been mixed. While some studies show little effect, others suggest stretching may 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 may be more effective than walking in lowering blood pressure for some people.

“We do certainly recommend stretching, mindfulness, yoga, and pilates because we know that strengthening our bodies can improve heart health and overall wellness,” Sean P. Heffron, MD, a preventive cardiologist and director of cardiovascular fitness and nutrition at the Center for the Prevention of Cardiovascular Disease at NYU Langone Heart, told Verywell.

However, the direct impact of stretching on blood pressure is small and not sustained, especially when 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 may help people reduce 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, preventive cardiologist at the Rush University System for Health.

Many studies offer the same conclusion: stretching and aerobic exercise work well together to lower blood pressure and boost 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, since this position can change blood pressure and heart rate. Instead of standing and bending to touch your toes, sit on the floor and reach forward to your toes.

How Long You Should Stretch Every Day

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

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

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