Sep 30, 2010


ఐసొమెట్రిక్ హ్యాండ్ గ్రిప్ ఎక్సర్సైజ్ అనేది రక్తపోటుని తగ్గిస్తుందట.
The relationship between hypertension and hand grip isometrics or isometrics hand grip (IHG) exercise is a  positive one. Isometrics hand grip exercise helps to reduce the level of systolic blood pressure. In fact, high tech isometric hand grip exercises along with medication can significantly lessen high blood pressure.

Numerous studies have proven the effectiveness of hand grip isometrics to lower blood pressure, increase the elasticity of the carotid artery and intensify vasodilatory effects in people taking medication for high blood pressure. One study involved the use of  isometric hand grip exercise three times a week for a period of eight weeks.

The results of the study show that isometric hand grip exercise lead to a decline in the resting blood pressure. Following the isometric hand grip exercise, the systolic blood pressure lessened considerably. But the diastolic blood pressure is not affected by isometric hand grip exercise. Similarly the isometric leg press exercise does not have any significant effect on high blood pressure. 

Usually, hypertension is connected with cardiovascular diseases and endothelial dysfunction. People who were suffering from endothelial dysfunction and were under  anti-hypertensive medication, experienced reduced blood pressure after they carried out the isometric hand grip exercise.  The exercise resulted in widening of the arteries and consequently the reduction of  blood pressure. Thus  hand grip isometrics may cause a  reduction in blood pressure on account of an improvement of the endothelial function.   

Another study is examining the relationship between systolic blood pressure and isometric hand grip exercise. It is seen that patients with  hypertension experience reduction of blood pressure after hand grip isometric exercise. It is also observed that blood pressure increases rapidly during exercise. It however returns to normal after recovery. In patients with hypertension, the blood pressure has been greatly reduced after the exercise on account of the natural downward shift in the blood pressure after the recovery period.

ఏంచేయాలి? ఏంటీ ఈ కథ?
ఒక బెలూన్లో సోడాఉప్పు పోసి బిఱ్ఱుగా కట్టి నొక్కుతుండటమే. You can even make your own stress ball at home by filling a small balloon with baking soda. Be aware, however, that gel or powder stress balls can break, so if you notice any leaks or weak spots that are starting to appear, you should throw it out and get a new one. Because of this danger, avoid squeezing a stress ball over a computer keyboard.

How to Use the Grip Squeeze Ball
You can use a stress squeeze ball just about anywhere, while watching television, riding in a car or sitting in front of your computer at home or work. To find out how hard you should squeeze the ball in general, squeeze as hard as you are able for a second and get a feel for your maximum, or 100 percent, squeeze pressure. Next, try squeezing at about 30 percent of that maximum pressure, which is your target range. To begin your exercise routine, squeeze the ball for 10 to 20 times in succession, and then let your arm rest for a few minutes before repeating with another set of 10 to 20 repetitions. Your current strength level will determine how much you can safely do.