Height growth exercises

Hanging exercises

Exercises are very important for Height growth. if you follow some exercises you can increase your height

Hanging exercises are the best when your agenda is to get taller. The main principle involved here is subjecting your body to the gravitational pull. To a large extent, your vertical growth is opposed by the downward gravitational pull. When you do hanging exercises, your body, in that free suspended state, uses gravity in its favor.  The downward gravitational pull and the weight of the body, work on the spine allowing the joints to open up. It has been observed that hanging exercises can give you an increase of 1 to 2 inches in height. However, this would be a very slow process. You need to be vigilant and regular in your efforts.

Monkey Bar Hanging: You need to have a strong hanging bar that can support your body’s weight on a regular basis. Place this bar at a height such that you can hang from it freely i.e. when you hang from it, your feet should be significantly above the ground.

Method: Hold the bar such that your palms are facing outwards. Now, let yourself hang freely from this bar in a relaxed position. Being relaxed is important as a stressed body will oppose the gravity. If you have a space issue and you are not able to have enough room to hang, then try bending your knees a little so that your feet is not touching the ground. Keep your hands, legs, pelvic muscles relaxed and hold this position for 20 to 30 seconds. Do this 10 times. To get even more vigorous, you can add some weight to your ankles so that the gravity acting on you is even more intense. For optimum results, ensure that you hang for at least 30 to 40 minutes in a week.

It will definitely take some time for you to get used to this routine as your hand should support your entire weight. However, eventually your arms and shoulders would grow strong. Once that happens, you can try hanging from the bar and take your legs forward such that they are at 90 degree to your upper torso (forming an L). In the start you may simply hang.

Stretching Exercises

Stretching seems like the most logical solution when we want increase the dimension of something. However, your body is different from a rubber band. It won’t just stretch instantly. Stretching exercises subject your body to different postures that allow it to move beyond its current limits, in this case – make it taller. This is a very gradual change and it will take time to see a visible increase in height. Here are a few stretching exercises that you can try:

·                       Standing toe touch This exercise focuses on your spine and the long muscles of the leg. The exercise stretches the spine, the back and the pelvic muscles completely. It helps in straightening of the spine and thus, might help you in opening up the joints allowing them to grow more. This forward bend also works on your abdomen and thus, this will also help you to get a lean waist and stomach.

Method: Stand with your legs slightly apart such that they are in width with your hips. Now bend over and try to touch your toes or the floor with your palm or fingers. Make sure that when you do that, you knees are not bent. Hold this position for 5 to 10 seconds. Now stand straight up. Repeat this for 10 to 15 times. Initially try to touch the toes with your fingers. When you get used to this, try to touch the floor with your complete palm.

·                   

   Seated toe touch: This exercise follows the same principle as the one above. It allows your spine and the legs muscles to stretch. Likewise, it also helps to tone your abdomen and thighs.

Method: Sit with your back straight and legs spread forward with your toes facing ahead. Make sure that your legs and knees are touching the ground. Now try to touch the toes with your fingers. Make sure you do not bend your back and do not bend or knees. Do not lift your legs from the ground. Go as far as you can without bending. Hold this position for 5 to 10 seconds. Now sit back straight and repeat for 10 to 15 times. It is okay if you are not able to touch the toes initially. Gradually you will.

       

•               Cobra stretch: This is a very popular yoga stretch that works on the spine, and the abdomen. The cobra stretch is very ideal for allowing your spine to get more flexible and thus, it helps it to grow. This pose also helps in improving digestion and thus, lets you gain better nutrition from the food that you have. Hence, it overall does a great job in helping you increase your height.

Method: Lie down straight on a floor mat or yoga mat with your face facing the floor. Make sure that your legs are joined and the toes are facing the floor. Keep your hands on the side. Now bring your hands in line with your shoulders. Exhale as much as you can. Then, start raising your upper body from the floor as much as you can with the help of your shoulders. Do not let your legs leave the ground. Keep your knees in touch with the ground and stretch your upper body as much as you can. Hold this position for 30 seconds. Now start lowering your body slowly bringing it back the resting position. Repeat it 5 times in the start then slowly increase the repetitions.

·                       Cat and Crow stretch: This is yet another exercise that allows your spine to reach its maximum stretching capacity. This particular stretching exercise subjects your spine to both inward and outward pull that increase its flexibility and growth.

Method: Get on the ground such that only your knees and your palms are on the floor just like how babies crawl. Now breathe in and pull your spine inwards as much as you can. While doing so, lift your head as well as your pelvis outwards. This will make your spine arch. Now breathe out and do the opposite of what you just did. Push your spine outwards and bring your head and pelvis inwards. This will cause your body to arch again but in the opposite direction. Repeat this for around 5 to 10 times.

·                       Pelvic Shift: This exercise works on the lower body muscles and bones allowing complete stretching of the pelvic and the spine. This is effective and easy to follow.

Method: Lie down on the floor with your legs folded and face the ceiling. Place your hands straight on the floor. Make sure that your feet are pointing ahead. Now putting pressure on your feet, lift your lower body off the ground such that your entire back and hips are raised above the ground. The entire weight would be supported by your feet. Hold this position for 30 seconds and then slowly take your body back to its original position. Repeat this 5 to 10 times.

·                       Triangle Pose: This is yet another Yoga pose that does wonders when it comes to increasing height. This single pose acts on the muscles in the calves, hips, and spine. It not only helps to stretch the spine and aid in increasing height, it also helps to improve metabolism, back pain and even stress

Method: Stand with your back straight. Keep your feet wide as you can. Now move your right leg straight out i.e. at 90 degrees. Move the left leg slightly out but towards the side i.e. at 15 degrees. Now breathe out and completely bend your body on the right, down from your hips. Touch your ankle with your right hand and raise your left hand straight upward. Do not bend your knees in doing so. Keep your muscles stretched. Hold this position for 30 seconds. Come back to the original position and repeal the same by bending on the left side. Repeat the complete set 5 times.

·                       Mountain Pose: This is also a yoga pose and it too focuses on the well being of your back muscles and spine. It helps in stretching the spine thus, increasing its length. It also works on the muscles of the arms, legs, shoulders, abdomen increasing your body’s efficiency and strength.

Method: Sit on the ground on your palms and knees. Now, lift your body up such that only your palms and feet are on the ground. The entire body is raised up forming an inverted V like arch. Make sure your legs and palms are apart. The entire pressure should be on your shoulders and feet. Hold this arches position for 30 seconds. Now come back to the original position. Repeat this 10 to 15 times.

Apart from these exercises, subject your body to different physical activities. Outdoor activities like cycling, swimming, running etc. help you in a lot of healthy ways. Skipping or any kind of jumping activity is very useful for increasing height.

We hope that with a combination of a good diet and good exercise you will be able to get the desired results. Let us be very frank in telling you that trying to increase your height with exercise and food is a slow process. It will take a good amount of time but if you do it with dedication, then you will definitely see results. With this, we wish you all the best and hope that you walk taller soon!