Before Starting An Exercise Program You May Want To Consult With Your Health Care Provider.
The following exercise is specifically designed for weight reduction and weight loss generally leads to lower blood pressure. Stand with your heels, buttocks, and upper back against a wall. Your arms are at your sides with the palms flat against the wall; your shoulders are pressed against the wall. Without raising the heels from the floor, inhale through your nose and do a full body stretch upward, while pulling the abdomen in and expanding the chest outward as much as possible. Next, exhale as quickly as possible through the mouth, blowing the breath completely out and pushing your abdomen outward. Repeat the exercise 8-12 times. The exercise can also be done while seated, with feet flat on the floor and helps relieve computer related stress.
In a sitting position with the back straight, cross the legs (if possible) and place the hands on the knees. While exhaling slowly tilt the head forward until the chin touches the chest, or as far as feels comfortable. Next, begin to inhale and slowly roll the head straight back without raising the shoulders. An alternative is to pull the shoulders upward as if trying to stick them in your ears. Repeat from the beginning six to eight times. Helps lower blood pressure and relieve computer related stress. Do not roll the head around or from side to side, this puts pressure on the spinal disks in the neck. Take it slow and don’t force yourself. The more you practice the farther you’ll be able to tilt the head forward and backward. The exercise helps tone and tighten the skin below the chin on the neck.
Lying on your back do a full body stretch and wiggle the toes. Breathe freely and deeply. Relax and let the mind float. Think of something that makes you smile or feel comfortable and warm inside.
A simple yoga exercise that can be easily done at home is the half-forward fold:
Sit with the feet pressed against a wall, keep the back straight, the head lifted and the neck elongated. Reach down and grab the toes or around the arches. Lift the chest, continue to elongate the neck and create space between the spinal vertebrae. Imagine that you have a line attached to the top of the head and are being pulled toward the wall. Keep the legs straight, breathe into the muscles being stretched evenly and completely. This posture can help lower blood pressure, improve digestion and circulation, soothe the nervous system and quiet the brain. Most simple sitting and cross-legged sitting postures in yoga help to lower and regulate high blood pressure.
When doing any exercise(s) if you suffer from high blood pressure don’t hold the breath. Shallow breathing and holding the breath both contribute to high blood pressure. Do not force yourself to breathe beyond what feels natural. When you have to breathe through the mouth to get enough oxygen during exercise, you’ve put yourself in the fight or flight mode and raised your blood pressure. No pain, no gain is not a truism!
An exercise for low blood pressure is called the child’s pose in yoga. If you have knee problems you will probably have to modify this exercise so you don’t put pressure on the knees:
Get on your hands and knees with the back straight, flat and horizontal. Next slowly sit back on with your buttocks on your heels, arms stretched out in front and forehead on the floor between your arms. Remain in the down position as long as feels comfortable or slowly transition from up to down and back up again. If transitioning, slowly do the exercise 6-12 times while synchronizing your breathing, exhaling as you go down and inhaling when coming back up onto the hands and knees. If you stay in the down position for a period of time exhale going down, breathe freely while down and inhale when coming up.
Ref: Larry R. Miller health and wellness classes