Simple
exercises can supports the treatment of low blood pressure, which helps
the heart to work effectively, increase the muscle strength and limit
blood pressure fluctuations.
Some simple hypotension exercises
Walking
- Beginners should start by walking 5 to 10 minutes at a time gradually
increase up to at least 30 minutes per session.
Squats
- Keep the feet shoulder width apart and the back straight. Bend the
knees and lower the rear as if sitting down in a chair, keeping the
knees over the ankles. Tips: Practice squats with a chair to master
this move. First, sit all the way down in the chair and stand up. Next,
don't sit on the chair; barely touch the chair's seat before standing
back up. Finally, graduate to doing squats without a chair.
Lunges
- Take a big step forward, keeping the spine straight. Bend the front
knee to approximately 90 degrees. Keep weight on the back toes and drop
the back knee toward the floor - but don't let it touch the floor.
Push-ups
– Face down, place hands slightly wider than shoulder width apart.
Place toes or knees on the floor, creating a smooth line with the body,
from shoulders to knees or feet. Keeping rear-end muscles and
abdominals engaged, lower and lift the body by bending and
straightening the elbows, keeping the torso stable throughout the move.
Abdominal
Crunches - Begin by lying on your back with feet flat on
the floor and palms supporting your head. Press your low back down.
Contract abdominals and raise first your head (tucking your chin
slightly), then your neck, shoulders, and upper back off the floor.
Tips: Do crunches with your feet off the floor and knees bent. This
technique may help you avoid arching your back; it also engages your
hip flexors.
Simplified
pushups for beginners
Wall push up
- dramatically reduces the pressure on the arms, upper back and abs.
Stand closer to the wall, it is easier to perform, but remember, it's
still important to be aware of the body alignment. As once gain
strength and confidence, move the feet slightly further away from the
walls to make the workout more challenging. Feel free to consider
moving knee style push ups once the initial strength has increased.
Knee push up
– can reduce the lifting load by about 50% for the same exercise, but
do it on the knees. Keeping a straight line from neck to torso is still
important, so please pay attention to correct body alignment when
performing workout. Feel free to consider moving to actual push ups
once strength and confidence has increased.
This
low blood pressure exercises
can strengthen muscles and nerves, which in turn helps to prevent
sudden blood pressure variations. But be cautious when practicing don't
chance positions suddenly, but can be done slowly that helps to avoid
annoying
low blood pressure symptoms.