The surprising health benefit of rolling your shoulders — and why it feels so good, according to new research

You know that little shoulder roll you do while sat at your desk to unhunch your posture or at the end of a stressful day? Turns out it might be doing more good for your body than you think. A recent study has revealed that this simple 10-second stretch can lower blood pressure and switch on the body’s ‘relax’ reflex.

Researchers at the University of Minnesota Medical Center wanted to better understand what happens inside the body when we stretch our shoulders and upper back. Many of us instinctively roll our shoulders to ease tension, but the team suspected there might be more going on beneath the surface.

What the study shows

To test their theory, they recruited 24 adults and asked them to hold a simple stretch. Participants sat in a chair, lifted their shoulders toward their ears, leaned back slightly and held that position for 10 to 15 seconds. During the movement, the research team closely monitored their heart rate and blood pressure to track how the body responded.

The effect was almost immediate. Blood pressure dropped noticeably during the stretch, and unlike other situations where the heart speeds up to counteract that drop, the increase in heart rate was much more limited. This unusual combination suggested a reflex response in the nervous system, one that likely activates the body’s natural relaxation mode.

In everyday terms, this means that a simple shoulder roll may do more than just loosen up stiff muscles. It appears to signal your body to slow down, relax and restore balance, which may help explain why this movement feels so good in the moment. The researchers believe this response starts in the muscles and travels through the nervous system, creating a calming effect that you can actually feel.

What are other small habits that can help lower blood pressure

Shoulder rolls aren’t the only easy way to support cardiovascular health. Research has shown that everyday habits, especially those that help calm the nervous system, can make a meaningful difference. Using one of the best fitness trackers can also help you stay consistent and aware of your activity and heart rate throughout the day.

These habits won’t replace medical treatment for hypertension, but they can be useful everyday strategies to support your heart health and manage stress naturally. A few ideas include:

• Gentle stretching or yoga: Slow, mindful movement can help release muscular tension and calm the nervous system.
• Breathing exercises: Even a minute of steady, deep breathing can lower stress levels and help regulate blood pressure.
• Short walks: Light movement helps improve circulation and supports cardiovascular health.
• Regular posture breaks: Uncrossing your legs, relaxing your shoulders and sitting upright can ease pressure on your cardiovascular system.

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