Stress Balls and Blood Pressure

Use a stress ball to lower your blood pressure

Stress Balls and Blood Pressure

When your blood pressure is high, it puts extra strain on your arteries and heart.

A diagnosis of high blood pressure, for most people, often means a lifetime of medication. Once your doctor has your blood pressure under control, there are a lot of things you can do to lower blood pressure naturally.

Today, there are a growing number of studies that show how isometric resistance exercise, when you squeeze or grip something, can be very effective at lowering high blood pressure. General ndings show that both isometric handgrip training and isometric leg training can result in larger reductions in systolic blood pressure as well as a trend toward lower diastolic blood pressure than even aerobic exercise or weight training.

Here’s how to use a stress ball to help lower blood pressure:

  • Get a stress ball or small soft toy that fits in the palm of your hand.
  • Place the ball in one hand and hold in a squeeze position for 90 seconds.
  • Then switch to the other hand and hold a squeeze for 90 seconds.
  • Repeat this exercise three times for each hand.
  • Do this exercise twice a day for six weeks.
  • See what a difference it makes when you check your blood pressure after six weeks.

It’s important that once you squeeze, you hold that squeeze for the full 90 seconds. The goal is to apply consistent pressure as you hold it. You can also use handgrips to do this exercise. When using handgrips, make sure you adjust them so that you can hold the squeeze for the full 90 seconds without needing to let go.

Make an Appointment

Schedule your appointment with a heart or vascular specialist at University Hospitals:

Office appointment with a cardiologist or vascular surgeon
216-844-3800 or
1-866-UH4-CARE (1-866-844-2273)

Office appointment with a heart surgeon

More Scheduling Options

Need to Refer a Patient?

Click here for Patient Referrals