Aim for the stars and achieve the height you want with a few simples stretches!
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Following a few exercises to increase height might help you become taller.
No doubt, people are always desperate to increase their height in any way possible. Nowadays, a number of medicines and acupressurei treatments are available which claim height gain. But, these are quite expensive and have associated side effects. Moreover, there is no 100% guarantee of success for these methods.
Thus, the best possible way to increase height is naturally combining an exercise routine with the right diet. Proper exercise helps in toning and strengthening your muscles, releasing the growth hormones which are responsible for height gain. Proper diet keeps these hormones fresh and active and helps in rebuilding themselves.
Height Gain Exercises!
These exercises should be adopted and practiced regularly 2-3 times a week for best results. Over exercising should be avoided as it can cause injury and will hamper the recovering capacity of the body.
Although there is no surefire exercise for growth, there are -several activities that might aid in good posture and spinal alignment, which may give the impression that you are taller. It includes stretching exercises for height, such as the cobra stretch and the hanging exercise. It’s important to not that height increase exercises after 18 may not have a significant impact on overall actual height. Take any claims of how to increase height in 1 week with a grain of salt, as how tall you become is largely dependent on genetics.
Though it is a well-known fact that the vertical body height is determined by genetic factors, it can be even influenced to an extent by physical factors like diet and physical activity. Mostly, growth stops after the onset of pubertyi when the growth plates in the long bones in our body get fused. However, growth still continues for some people even at the age of 22-25 and so, it is possible to add a few inches to your height even after this stage by resorting to exercise to increase height.
1. Rope Skipping
Remember back in the day why your grandma told you that skipping for height growth was the best way to get taller. Apart from the exercises given above, Rope skipping is no less important than exercises when it comes to the growth factor, which is closely related to height.
2. Forward Bend
This is a well-known and widely followed exercise to increase height. Stand straight with your legs wide apart. Extend your hands up straight, bend down forward and touch the floor with your hands, without bending you knees. Then, return to the original position.
3. Bar Hanging
Gravity adversely affects your height by compressing your spines and joints, which squeezes and thins the cartilage, giving you a shorter appearance. Hanging on a vertical bar is a simple way to combat this problem. These hanging exercises for height increase make the lower torso’s weight stretch the spine and decrease the pull on the vertebrae. This results in increasing the height by 1 to 2 inches, but no instantly.
4. Spot Jump
Keep your legs close and stand on your toe. Now, start jumping with your hand straight up in the air for at least 2 minutes.
5. Standing Vertical Stretch
To do this exercise, stand on your toes with feet placed apart and lift your body on them. This helps in toning calf muscles too.
6. Hands On The Head Bow Down
Stand with your hands placed together behind your neck and bend your head upwards and back as far as possible. Each repetition should last for a duration of 5-20 seconds.
7. Pelvic Shift
You can start off by lying on your back. Place your shoulders and arms firmly on the floor. Now bend your knees and draw your feet as close to your buttocks as you can. Arch your back to thrust your pelvis upwards. This position should be held for 20 to 30 seconds. Some flexibility exercises enable you to stretch more, increasing the range of motion in your front hips.
8. Super Cobra Stretch
It is one of the best height growth exercise. Start by keeping your arms perpendiculare to the floor and the spine arched (similar to the end position of cobra stretch). Now bending your hips, bring your body up to form an inverted V position. While doing this, tuck your chin against your chest and then return to the original position. Each repetition should last for 10 to 20 seconds.
9. Hopping With One Leg
Being one of the simplest height exercises ever, this can be done anywhere, in the course of any activity like watching TV, playing in the park or while doing any other work. Hop on your left leg eight times with your hands pointing tawards the sky and then hop on your right leg in the same way. This bouncing activity is beneficial for brain development, strengthening of legs and generation of growth hormones.
10. Forward Spine Stretch
Sit up straight on a mat with your feet in front. Your legs should be extended about shoulder width apart and your feet should be flexed. Inhale and extend your arms out in front of you. While doing so, bend forward and try to touch the tips of your toes.
If you can touch your toe tips, then you can try stretching even more to keep your spine flexed to the maximum extent. This may appear to be difficult initially, but the position can be achieved through regular practice.
11. Wall Stretch
Stand up against a wall and try to reach your hands as high as possible. While doing so, you can get onto your tiptoes. Your spine should be kept flat against the wall as much as possible. Each repetition here should be done for 5 to 10 seconds. This stretch is a bit harder than it looks becaouse your spine is kept flat against the wall.
12. Straight Legs Up
Lie on your stomach with your hands behind your neck and raise one of your legs as high as possible. Now, repeat the procedure with the other leg as well. Keep your legs straight while stretching. Each such repetition should last for 5 to 10 seconds.
13. Two Straight Legs Up
Lie your face down with your palms down and on the sides of your chest. Try to raise both your legs together as high as possible while keeping your feet straight together at the same time. Each repetition should last for 5 seconds.
14. Inversion Table
To do this exercise, hang upside down frome the “inversion table” gym equipment. This strengthens your torso.
15. Leg Kick
This is actually a move from Tae Kwon Do. This is a defensive move but helps increase height. To do this, stand on the ground with feet slightly placed apart. Then, balling up your energy, kick out without moving your thighs.
16. Swimming
Swimming for height gain is an age-old practice. Swimming for a couple of hours for at least 5 days a week is considered to be extremely beneficial for increasing your height. Being a full-body wo, swimming is the most intense form of exercise done in water. It enables you to use your legs, body, and arms to the fullest and thus, develops muscle strenght. The breaststroke is the best swimming style to increase your height. Hence, if you want to increase your height, it is advisable to learn and practice swimming.
17. Sprints
Sprints also help in height gain. These exercises will definitely help you in increasing your height. But the key to success lies in doing them regularly and consistently. Besides, the intensity and duration of these exercises should be increased gradually, and the exercises should be combined with a balanced diet for best results.
18. Basketball
Basketball is one the sports that exercises all the muscles and helps in growth. It integrates jumping, which helps in muscle growth by increasing muscle tension. It also helps in increasing focus and blood supply to various parts of the body.
19. The Plank
Lie down, Keeping your knees bent and feet flat on the floor as close to your butt as possible. Having done so, grab your ankles and hold onto them. Now, raise your hips up and arch your spine, thereby lifting your abs towards the ceiling. Try to lift your abs as high as possible and then go back to your original position. If you have difficulty in holding on to your ankles, keep your arms to the side and use them to push yourself up. Each such repetition should last for 5 to 10 seconds. This stretch might seem difficult initially but with regular practice, you will be able to do it in the right manner.
20. Dry Land Swim
Start off by laying down flat on your stomach. Your body should be fully extended. Place your arms straight in front of you with your palms facing down towards the floor. Then raise your left arm higher than your height arm. Keeping your legs straight, lift your right leg as far off the ground as you can into the air. Remain in this position for at least 5 seconds and then repeat the procedure with your other leg and other hand. You should aim to hold the position for 25 seconds. Adding wrist and ankle weights will be more beneficial as it will tone your lower back muscles and increase your resistance.
21. Pilates Roll Over
This excellent workout helps in stretching your spine and provides added length to your upper body. It also stretches and lengthens the vertebrae of your neck.
Start off by lying on your back with your arms along your sides and palms facing down. Keeping your legs together, extend them straight up towards the ceiling and bend them backward making them touch the floor. Touching the floor in this way may appear difficult at first, but with practice it will get easier. The more you stretch yourself, the more your spine lengthens. Anecdotal evidence suggests that many people have seen visible results when regularly practicing pilates for height gain.
These stretching exercises for height increase, if done regularly, will gradually make you look taller. Along with a proper diet, and good nutrition, these exercises will also boost your immunity and facilitate the growth of the body. Please be advised to start any form of exercise only after consulting a medical practitioner to confirm whether these are suitable for you or not.
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