Isometric Exercises for Lowering Blood Pressure

Posted On: January 30, 2025 by Robert Matijevich

The statistics on hypertension are impressive. 1.28 billion adults aged 30 to 79 are affected by this condition. Yet 46% of adult people with hypertension do not know they have this illness. Hypertension sometimes causes premature death. Timely detection and treatment are essential. It is important to detect the disease in time. But how to treat it? In addition to traditional methods, there is another one. When people think of exercise, they sometimes think of cycling, walking, or lifting weights. But there is another type of exercise. It doesn’t require much movement at all. So, let’s describe the best isometric exercises for hypertension!

What are Isometric Exercises for Blood Pressure?

Static exercises involve contracting a specific muscle without noticeable movement. Your muscles are engaged. But your joints are not moving. Simply hold a static position and use your body weight to maintain strength and stability in your muscles and joints.

These exercises are especially useful for people recovering from injuries. Arthritis patients also choose this method of treatment. Do these exercises require straining and holding your breath? No! Isometric exercises should be combined with slow, controlled breathing to avoid such risks. They are very effective for people suffering from high blood pressure.

 

The Research: Lower Blood Pressure with Isometric Workouts

A recent study published in the British Journal of Sports Medicine fuels the interest. The researchers reviewed 270 trials conducted between 1990 and 2023 involving nearly 16,000 people. Compare the effectiveness of different exercise regimens in lowering resting blood pressure.

The researchers looked at five exercise categories. Aerobic exercise included walking, cycling, and jogging. Combination training included a combination of aerobic and strength training. Also looked at were resistance training, high-intensity interval training, and isometric exercises (such as wall sits and planks).

The results of the study were compelling. It turned out that all forms of exercise lowered blood pressure, but isometric exercises came out on top! They were more effective than the other four categories. So, wall sits were the most successful in lowering blood pressure.

These exercises involve standing with your back against a wall. The thighs are parallel to the floor and the knees, with the knees bent at a right angle. The person holds this position by engaging the muscles of the legs and core. Isometric exercises require less movement compared to other forms of exercise. The body remains still, and the muscles are tense for a long time; this helps in lowering blood pressure. Wall sits and other isometric exercises are most effective in reducing blood pressure.

 Why Are Isometric Exercises So Effective?

Your muscles are under constant tension. This improves circulation and promotes greater blood pressure reduction. Isometric exercises can be performed without placing unnecessary strain on the cardiovascular system.

How to Incorporate Isometric Exercise into Your Workout

Two of the best exercises to lower blood pressure are wall squats and planks.

Wall Squats

Stand with your back against a wall, about 2 feet away.

Slide your back down the wall. Keep your abs tight until your knees are at a 90-degree angle. It’s like you’re sitting on an invisible chair! Your knees should be directly over your ankles. This position engages your glutes, thighs, and core.

Wall Plank

Face a wall. rest your elbows and forearms on it. Step back and tighten your abs. Keep your body straight. Hold for 20 seconds.

Kneeling Floor Plank

Lie face down and rest your forearms on your back. Lift your hips off the floor until they are in line with your shoulders. Hold for 20 seconds.

Full Plank

From a plank position on the floor, lift your knees off the floor, engage your glutes and core, and hold the pose for as long as possible, trying to keep your body in a straight line.

Other isometric exercises include:

• Planks and side planks
• The calf raises and holds
• Low squat holds
• Overhead holds
• V-sits
• Glute bridges

Breathe slowly and deeply. Start by holding the position for 20 seconds. Then gradually increase the time to 2 minutes. Aim for four sets with short rests in between, three times a week.

These exercises focus on holding a position using specific muscle groups. This creates constant tension, which increases muscle strength and vascular function without the need for movement.

Why Choose Static Exercises for Blood Pressure?

For those with joint problems or mobility limitations, isometric exercises are ideal! Isometric exercises improve muscle strength and vascular health. They do not require movement or a full range of motion. Isometric exercises are easy to perform. Just do them at home without the need for any special equipment. Regular isometric exercises can provide significant improvements in blood pressure in as little as 2 weeks.

Is Isometric Exercise Right for You?

Isometric exercises help lower blood pressure. But it’s important to approach any new exercise regimen with caution. Always consult with your doctor. Add isometric movements to improve your blood pressure readings. We are passionate about helping our patients achieve health and wellness. We provide quality physical therapy services and personalized service. Contact us for help!