If your doctor tells you to do more exercise to lower your blood pressure, you might think it is a low-impact aerobic exercise like walking, or a heart-pumping exercise like method like Zumba class or sprint training. But according to a recent study published in the British Journal of Sports Medicine, an isometric exercises that you hold in a static position, such as planks or wall squat, is actually the best way to reduce blood pressure. The researchers found that isometric exercise are more effective than HIIT exercise (or High-Intensity Interval Training) or cardio exercise when it comes to lowering blood pressure. This kind of “isometric” exercise involves contracting a specific muscle or muscle group and holding it so the length of the muscle doesn’t change throughout the exercise.

At Vascular Care Specialists of Los Angeles, Dr. Mathew Cheung and Dr. Peter Lin discuss the why isometric exercise such as plank or wall squat is beneficial in lowering the blood pressure. In this post, you will also learn other health benefits with isometric exercise such as planks or wall squat.

According to this study, a group of British scientists analyzed 270 studies including more than 15,000 participants and they examined the effects of various modes of exercise on resting blood pressure. They found that, predictably, exercises like running, walking, cycling, strength training and high-intensity interval workouts all helped to reduce blood pressure; mixing cardio and strength training also appeared to help. But the most effective type of workout they looked at, especially for those who already had some form of hypertension, was isometric exercise, which involves contracting a set of muscles without moving, such as planks or wall squat. The researchers showed that isometric exercise should be consisted of four two-minute bouts of isometric exercises, with a one-to-four minute rest period between each. The resulting blood pressure reduction was comparable to that seen in people taking standard blood pressure medication.

This new research adds to a growing body of evidence that quick bursts of exercise — like speeding up your walk during a commute or carrying groceries with a bit more vigor — can have significant benefits for people’s overall health.

A few processes are going on in your body when you’re doing an isometric exercise. Unlike walking or running, which is all about movement, isometric exercise involves contracting muscles and holding that position for a few minutes without moving. With isometric exercise such as wall squat, it can create a unique physiological response to a static muscle contraction. This can affect our blood pressure through a process called vascular adaption. During the wall squat of plank exercise, the local blood vessels in the muscles becomes compressed by the muscle contraction. Once you finish the exercise and stand up from a squatting or planking position, the muscles release a special molecule called nitric oxide which opens your blood vessel. There is also a reactive rush of blood flow to the muscle circulation resulting the lowering of blood pressure.

Select a position where you can extend your whole body length. Using an exercise mat will give you enough padding to be comfortable on all fours. You can choose whether to perform a plank on your palms or your forearms. Here’s the step-by-step instructions for doing a plank exercise.

1. Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
2. Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
3. Hold this position for 10 seconds. Release to floor.
4. Over time work up to 30, 45, or 60 seconds.

The wall squat is the most effective individual exercise in the isometric category. It is relative simple but can be incredibly intense. Researchers suggest that doing four wall squats lasting 2 minutes each, separated by rest intervals of 1 to 4 minutes. This should be done three times per week. You should keep breathing normally throughout an isometric contraction. Once this exercise is performed repeatedly over several weeks, it will reduce the blood pressure in a sustainable fashion. Here’s the step-by-step instructions for doing a wall squat exercise.

1. Find a clear wall space and lean your back against it.
2. Slide down until your thighs are parallel to the floor and you’re in a sitting position.
3. Hold the position for at least one to two minutes (or as long as you can).
4. Rest (for about one to four minutes).
5. Repeat three to four times.

In addition to lower the blood pressure, an isometric exercise can improve the function our heart and our nervous system. All of these changes are important for good cardiovascular health and lower risk of disease. Although it’s a complicated area of science, the reason isometrics may be so effective for our cardiovascular health is due to the unique nature of holding a static muscle contraction. This compresses the blood vessels – and then on release of the isometric hold, leads to greater blood flow to the previously compressed vessels.

Our ligaments play an essential role in stabilizing our joints when we move. But injuries can happen if we put too much pressure on a ligament, such as an awkward single-leg landing when jumping. Anterior cruciate ligament (ACL) rupture is one example of a ligament injury that has a significant health impact. But our muscles play an important role in reducing the force placed on our ligaments by helping create stability around a joint. And research shows that training certain muscle groups through isometric exercises can help to reduce pressure on certain ligaments.

It’s common for the muscles on one side of your body to be stronger than the other. Known as limb dominance, this partly happens due to something called laterality, our preference to use one side of the body over the other. It can also happen as a result of your body adapting to the demands of sports (or other activities) which require skills that place greater demand on one side of the body, such as football, volleyball and basketball.

While there’s typically nothing wrong with the muscles on one side of the body being stronger than the other, it may increase risk of injury and may also affect an athlete’s performance. But doing unilateral (one-sided) isometric exercises – such as the split squat or side plank – may help reduce strength differences between limbs as they target one side of the body.

Isometric exercises are effective for improving strength in specific fixed positions. This is because isometric exercises have the ability to activate very specific muscles or muscle groups.

Isometrics often mimic challenging positions such as the sticking point at the bottom of a squat, maintaining a scrummage in rugby or removing the lid off a jam jar. This means they can help to build the strength required to tolerate the load placed upon the body during exercise, sport and every day life. This may improve athletic performance or physical function in daily life.

Isometric exercises are often used as part of physiotherapy and sports therapy for people recovering from musculoskeletal injuries. This is because they can be performed with limited mobility and where pain may be a limiting factor. As isometric exercises are performed in a static position, it can be more tolerable than exercises which require a lot of movement. Similarly, those with limited mobility can choose a comfortable position to perform the exercise, such as adjusting the height of a wall squat if they have limited hip mobility.

Most studies which have investigated the benefits of isometric exercises for heart health have only required participants to do a total of eight minutes of exercise per session. This would equate to around four sets of isometric exercises, with each exercise held for around two minutes. You would then rest between one and four minutes between sets.

Many studies also show these exercises only need to be performed three times a week for three weeks in order to see beneficial changes. This makes isometric exercises easy to fit into even the busiest schedules.

Isometric exercise can be performed pretty well any where since they only use your body weight to challenge your muscles. If you aren’t sure where to begin when it comes to isometric exercises, some good examples include wall squats (pretending like you’re sitting in a chair but with your back pressed against a wall) and planks (resting on your forearms and tip-toes, with your stomach raised above the ground and held level). It’s also recommended you consult with a healthcare practitioner before starting your new exercise plan to ensure it’s safe and effective.

At Vascular Care Specialists of Los Angeles, we strive to provide the best service, care, and results possible. If you have circulation problem related to your arteries or veins and would like to seek consultation with a vascular surgeon, give us a call at 626-275-9566 to schedule an appointment. You can also visit us at www.vcsla.com for more information.