Hypertension part Two
Following on from my Hypertension article Part One, this week I want to introduce you to the benefits of Chinese exercise.
Taijiquan for hypertension
By far the most recommended exercise for sufferers of hypertension is taijiquan (tai chi). The gentle movements and relaxed postures are ideally suited to lowering blood pressure. Studies have shown a decrease in systolic pressure in patients immediately after practicing taijiquan. The mental concentration and focus needed to practice are also a good remedy for the typical distraction and hyperactivity of a patient with hypertension. Finally, because many of the movements are coordinated and grounding in nature, overall balance and coordination are improved. The preferred form of taijiquan is the modern Simplified (24) form, which is less intense than the older forms. If the whole sequence cannot be practiced, then some individual movements may be chosen for their ability to lower high blood pressure: Particularly beneficial are ”White crane spreads its wings”, which is a stretching movement; and ”Part the wild horse’s mane on both sides”, which brings coordination. Both movements are gentle and relaxing. Do each movement 8-12 times for maximum benefit.
Therapeutic Chinese exercise for hypertension
The following program consists of a breathing exercise, relaxation exercise, head movement, stretching exercises and walking. It should be practiced daily 2-3 times, each session lasting 20-30 minutes.
- Breathing: Breathe in and out comfortably, slowly and naturally, sitting on a chair with hands on thighs. Repeat 6-8 times.
- Relaxation: Stand with feet shoulder width apart. Swing one arm forward, the other back, in a relaxed rhythmic manner 100 times (about 2-3 minutes).
- Head Exercise: 1. Sitting on a chair, slowly drop the head forward, then extend backward. 2. Tilt the head to the left, then right. 3. Turn the head to the left, then right. Repeat these slow movements 8-10 times.
- Stretching sideward: Stand with feet shoulder width apart, hands on hips. Slowly twist the trunk to the left and stretch the left arm horizontally backward to shoulder height, elbow straight, palm of hand upward. Look towards the outstretched arm. Return to starting position and repeat on right side with right arm stretched horizontally backward, elbow straight, palm upward. Return to starting position. Repeat 8-10 times.
- Stretching upward: Stand with feet together, arms at sides. Take a step forward with the left foot and stretch both arms forward and upward, palms of hands facing away. Return to starting position. Next, take a step forward with the right foot and repeat arm position. Return to starting position. Repeat 8-10 times.
- Walking: Studies have shown that walking on even ground for a prolonged period of time will significantly reduce diastolic pressure. Try changing the speed at which you walk in a session of 15 minutes, or as long as time allows.
Following any therapeutic Chinese exercise program it is customary to end with a massage to help reduce blood pressure and relieve headache and dizziness:
1. Tap lightly and quickly on the top of the head using the tips of all five fingers. Knead the muscles and tendons at the back of each knee, one at a time, using index, middle and ring fingers. Gently stroke kidney 1 acupoint (yong chuan) on the sole of each foot.
2. Alternatively, do the following technique: Make sure both palms are warm by rubbing them together. Use the hands to circle all over the face 20-30 times as if washing it. Next, stroke the forehead from midline to both sides with palms and fingers. Massage the back of the neck and shoulders in the same way.
Each of the above massage sessions should last between 5 and 10 minutes.
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