What is Hypertension?
High blood pressure or hypertension is a common problem that affects millions of people around the world.It is condition in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems, such as heart disease.People with high blood pressure are often advised to take walks. A study conducted at the University of Saskatchewan suggests that people who did stretching experienced lower blood pressure as stretching increases blood flow in the arteries and decreases artery stiffness, which in turn helps manage hypertension.
Stretches to get your Morning Started and to Manage High Blood Pressure
1. Quadriceps Stretch
Stand with your left side to the wall. Now, raise your right heel towards your hips and grab your foot at the heel, using your right hand. Place your left hand against the wall in case you are unable to balance. Hold the pose for a few seconds. Make sure you are standing tall, pressing your ankle and looking straight in front. Once you release, repeat on the other side.
2. Hamstring Stretch
Stand straight with your left heel on the floor in front of you. Now, lean forward from your buttocks. Push your hip back and reach toward your toe with your right hand. Make sure your back is straight while you do this. Hold for a few seconds and return to the initial position.
3. Calf Stretch
Bend one leg and place the foot in front of you. Extend the other leg behind with your knee slightly bent. Make sure both toes are pointed forward. Now, slowly move your hips forward while keeping your foot flat on the floor. Put the weight in your back heel. Hold the position for about 20-30 seconds and return to the initial position. Repeat with the other leg and continue alternating.
4. Seated March
Begin with sitting on a chair with your back straight and feet flat on the floor. Now, slowly bring one knee up as you can. Return to the starting position and repeat on the other side. Do this at least 16 times with both legs. After finishing, repeat the set.
5. Extended Child’s Pose/Utthita Balasana
Spread your knees as wide as your mat. Let your belly rest between your thighs and rest your forehead on the floor. Begin with sitting on a chair with your back straight and feet flat on the floor. This pose relieves stress and fatigue and normalises blood circulation.
6. Easy Pose/Sukhasana
Sit on the mat with your legs extended in front of you.Bend your knees, and cross your right shin in front of your left shin.Move the knees closer together until your feet are directly underneath them.This meditative stretch calms and unites the body and mind. It helps reduce high blood pressure as it makes your body more balanced and your mind free and joyful.
7. Seated Forward Bend
Begin with sitting down with your legs stretched out and joined together. Keep your spine straight such that your body is in a L position. Slowly push your abdomen forward and try to touch your toes. Hold in this stretch for around 10 seconds. This pose reduces the stress around the abdomen and normalises the high blood pressure.
Disclaimer: This information is for educational purposes only. Please speak with a medical professional before undertaking any chnages to your health and wellness practices.
Proactive For Her is a digital clinic for women, offering accessible, personalised, and confidential healthcare solutions. We provide products and services for out-patient health concerns of Indian women across their lifetime - from puberty to pregnancy to menopause. To know more about the sexual and reproductive health of women, visit https://www.proactiveforher.com/