Blog# 159 Many Factors, Including Posture, Affect Blood Pressure

In the past several years, I have noticed that increasingly more people suffer from hypertension.  Standards for hypertension have changed a few times in the past fifty years or so.  First, 140/90 was considered the start of high blood pressure and 120/80 was considered ideal.  Now, systolic pressure of 120 or lower and sometimes in the 130’s or even higher is considered acceptable in many cases, but diastolic blood pressure in the 80’s is now considered pre-hypertension.  The higher of the two figures, systolic blood pressure, represents the pressure or force exerted upon the vascular walls when the heart pumps out blood.  The lower figure, diastolic blood pressure, represents the vascular wall pressure present when the heart is not actively pumping blood – this is the resting phase the heart and vascular system experience between two active heart contractions.  

Factors such as inflammation, aging, consumption of allergenic foods or herbs, dehydration, obesity, diabetes, thyroid imbalance, physical exertion, emotional stress, extreme fatigue, internal organ insufficiency or failure and sleep deprivation are all important to consider and possibly address in order to normalize blood pressure.  One contributing factor, which may not receive enough attention, is posture.  Unbalanced, tense posture is likely to result in muscle tension.  This tension can interfere with blood circulation to and from the involved muscles.  Tension may also result in further postural problems, like forward head posture, slouched shoulders and locked knees.  Posture problems can affect not only muscles, but also internal organs.  When heart and lungs are compressed by slouched shoulders or caved-in chest, these organs may not function optimally and therefore blood circulation and oxygenation may be diminished.  In order to maintain blood circulation and oxygenation at a minimally sufficient level, the heart and lungs may have to work harder.  Sometimes, due to the extra exertion, blood vessels may become inflamed or stiff and this can affect both active (systolic) and resting (diastolic) blood pressure.  Kidneys, adrenal glands, liver, gallbladder, and in fact, all the body’s systems, including digestive system and nervous system can also be impacted by weak, unbalanced posture.  In all these situations, blood circulation may worsen and vascular pressure may increase. 

Stretching exercises, Yoga, Tai Chi and Qigong practice, as well as Alexander Technique, Pilates and Strong Posture instruction all can gradually help improve posture, especially if practice is done regularly, over months and years.  Walking regularly while observing strong, balanced posture can be helpful, and is the best form of exercise for some people.  Bodywork, such as Chiropractic adjusting, Physical Therapy and Massage and can also be helpful, especially as support for people who exercise regularly.  

Below is one postural exercise that may make a significant difference in how you feel emotionally, can strengthen posture, relax the upper body, including the heart and lungs, and can sometimes lower blood pressure, especially when done regularly and accompanied by healthy nutrition, stress reduction and regular, at least moderately challenging exercises.    

There are a variety of ways the shoulders and arms can be positioned – here are three.  As you stand with feet shoulder width apart, toes pointing forward or slightly outward, neck retracted (usually the opposite of the way your neck is positioned when looking at a smart phone or a computer screen) arms down at your side, try letting your palms face fully backward, if you are able to do so.  Hold for a few seconds, observing how you feel.  Then, while standing in that same position, let your palms face inward, toward your thighs, and notice how this changes how you feel.  Again, just hold for a few seconds.  Lastly, still maintaining the same posture and keeping shoulders relaxed, allow your palms to face fully forward and pay attention to how you feel with shoulders and arms positioned this way for a few seconds.  Often, in this last position, the chest will feel more relaxed and the mood more optimistic.  If this is the case, you might do this for at least several minutes while waiting in line at the store, observing life in a forest preserve or beach, listening to music or even watching a program on a tv or computer.

One other position that can be quite helpful and empowering is a classic Tai Chi stance, holding an energy ball in front of your body.  That I will not describe here, but many sources of instruction can be found.

This blog’s offer:  if you want more information about or instruction regarding any of the shoulder positions mentioned above, feel free to contact me.  May they help you have a healthier, more relaxed summer.