Back Stretches May Bring Down Blood Pressure and Reduce Stress

Researchers made this discovery while studying a rare condition in which back stretching causes fainting. In the course of running tests, they were surprised to find that stretching the upper back led to a drop in blood pressure, says senior author David Benditt, MD, a professor of medicine in the cardiovascular division at the University of Minnesota Medical School in Minneapolis.

Shoulder and Upper Back Stretching Lowered Blood Pressure Without Increasing Heart Rate

Researchers recruited 24 subjects, mostly women, who were 33 years old on average and referred to the University of Minnesota Medical Center for lightheadedness and near fainting.

They asked the participants to stretch their shoulders and upper back muscles by shrugging and rotating the shoulders. At the same time, each participant extended their neck backward within a comfortable range, holding this position for about 15 seconds.

As the participants performed these stretches, researchers used muscle sensors to track the position and “severity of stretch” to prevent injury, Dr. Benditt says. The team also monitored participants’ heart rate and blood pressure. For a comparison, they also took these measurements during active standing.

Participants’ blood pressure dropped both when they stood and when they stretched.

But their heart rate — which usually increases when blood pressure drops to maintain adequate blood flow — didn’t rise nearly as much when they stretched compared with when they stood.

For some people, a drop in blood pressure without an equal rise in heart rate can lead to dizziness and potentially fainting (which some subjects did experience).

But significantly, the finding suggests the body physiologically felt relaxed enough to not need to make up the difference.

Why Stretching May Lower Blood Pressure and Help Us Feel Relaxed

It’s normal for blood pressure to drop when we stand because of gravity pulling blood down to our legs. But Benditt says researchers don’t have a “complete answer” for why shoulder and upper back stretches may lower blood pressure.

His team suspects it could be a result of nervous system signals sent to the brain via the spinal column; they hope future research can shed more light on this question.

Aubrey Grant, MD, a sports cardiologist at MedStar Health in Washington, DC, says stretching in general helps the body transition 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 commonly elevated in people with high blood pressure,” says Dr. Grant, who was not involved with the research.

Stretching also improves blood vessel flexibility, circulation, and overall vascular health, Grant says, which can contribute to modest blood pressure reductions and “represent a promising and accessible lifestyle strategy for cardiovascular health.”

Could Stretching Help People With Chronic High Blood Pressure?

In the study, the drops in blood pressure during stretching were short-lived, which Benditt says “probably do not impact long-term blood pressure control.”

But in general, stretching may have a positive impact on patients with high blood pressure, says Jossef Amirian, MD, a cardiologist at Manhattan Cardiology in New York City. Dr. Amirian wasn’t involved with 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 medication when appropriate,” he says.

For people who are typically sedentary or have mobility challenges, stretching is a “gentle starting point to reengage with movement and reduce stress,” Grant adds.

Tips for Getting a Good Stretch

Experts recommend starting with slow movements paired with controlled breathing. In the study, subjects performed shoulder shrugs and rotations and upper back stretches.

Slow and deep diaphragmatic breathing (from your belly instead of your 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 lower blood pressure, Amirian says.

“I recommend inhaling deeply through the nose for a count of 4, pausing briefly, then exhaling slowly through the mouth for a count of 6,” Grant says.

Movements should feel smooth and natural, he adds. Avoid sharp or forced motions, and keep good posture to prevent injury. Staying hydrated can help minimize lightheadedness.

Who Shouldn’t Try Shoulder and Back Stretching?

Grant says people with certain medical conditions should be careful stretching 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,” Grant says.

Some stretching movements and positions could potentially lead to drastic blood pressure drops, Amirian says, which could cause a loss of consciousness and dizziness.