16 Best Exercises To Increase Height
Wondering how to increase height fast after 18? Is increasing the height a big deal? Not really! It is all about removing the decompressions on the vertebrae which are developed over time due to gravity and poor posture habits. The height of a human body has influences from multiple factors like environment, hormones, genes, and nutrition. Fighting against these influences is hard, but it's not impossible. If you have a strong determination, you can improve your height even at your mid-twenties. Exercising is one of the best ways to increase height fast and grow taller. Synergize the effect by coupling exercise with a good intake of protein - you can add to your height positively. Here's how to increase height with some best exercises to increase height.
1. Pelvic Shift
How many hours of the day you generally sit? Did you know
that sitting for very long hours affects your height? The changing shape of the
spine and the associated muscle imbalances are caused by prolonged periods of
sitting which affects the growth of your body. The pelvic shift is one of the
best exercises to increase height to sway away from the negative results of
sitting. It increases the curvature of the lower spine, and that of the upper
back; boosts your height.
Steps To Follow:
- Lie on the mat with the shoulders flat on the floor.
- Keep your arms stretched out on the sides with palms down.
- Bend your knees and draw your feet close to the buttocks.
- Arch your back so that the pelvis is lifted.
- Tuck the buttocks and let the legs and shoulders support your weight.
- Hold the position for at least 30 seconds and repeat.
2. Hanging
Hanging your body with the support of your hands does help you stretch out your muscles. Generally, people hang down a bar. To make this exercise to increase height an extra mile, do two or three pull-ups. Don't have a pull-up bar? No problem pull up a tree branch. Make sure your support is sturdy and can take your whole body weight. After all, you don't want to fall off the support and break your bones.
Steps To Follow:
- Jump up and hang on to the bar.
- Keep your arms and spine straight.
- Remain in the position for 30 seconds.
- Repeat the same at least three times daily.
Read Also: How to Gain Weight Naturally
3. Single-Leg Hopping
Hopping exercise to increase height is one of the best fun
exercises. This exercise plays a huge role in strengthening your abdominal
muscles and promises a thorough workout of your lower body.
Steps To Follow:
- Hop on your left leg ten times.
- Position your hands straight up pointing towards the sky.
- Hop on your right leg similarly.
4. Puppy Pose
This exercise to increase height flexes your spine, leg
muscles, and makes your bones grow longer.
Steps To Follow:
- Start with positioning your all fours - hands, and knees - on the mat.
- Line up your knees with your hips and your hands with your shoulders.
- Tangle your toes and walk your hands forward a few inches.
- Stretch your hips backward halfway to your feet and feel a good stretch in the lower body.
- Hold this position for 60 seconds and relax.
5. Side Stretch
Side stretch will make the muscles grow and make them
elongated as well. This exercise to increase height especially stretches and
strengthens the intercostal muscles. While doing a side stretch, make sure you
feel the muscles pull all along your side from your lower back and up to your
shoulder to succeed in boosting height growth.
Steps To Follow:
- Stand straight with your feet together.
- Clasp your hands together stretching over your head.
- Bend your upper body to the right.
- Hold the stretch for 20 seconds and get back to the starting position.
- Repeat the stretch two times and switch sides to do the stretch in the opposite direction.
6. Low Lunge Arch
Bowing the back and upper body will always result in
increasing your height. The upper body is tough to develop, but with the low
lunge arch you can strengthen and stretch out your back pretty well. This
exercise also works for lengthening your legs, and shoulder bones.
Steps To Follow:
- Lock your two palms with your fingers and stretch your arms to the front of your right leg.
- Bend your right leg and stretch out your left leg while you do step 1.
- Stretch as far as you can and stay in the pose for 30 seconds. Do the same on the other side
7. Cobra Stretch
The cobra pose stretches muscles in the shoulders, chest,
and abdominals while strengthening the spine.
Steps To Follow:
- Lie on the floor with your face down.
- Place your palms on the floor under your shoulders.
- Lift your chin while arching your spine to form an elevated angle.
- Arch back as far as possible and stay in the position for at least 30 seconds.
- Five reps should be good enough to start with the exercise initially.
8. Jogging
Jogging is one exercise to increase height that you can’t miss out if you are desperate about making your legs longer. Jogging helps you to grow your leg bones naturally and makes them stronger. Jogging works like magic to increase your height, especially when practice it during or just after puberty.
9. Jumping And Skipping
If exercising is a tough thing to do then go for something
that helps you have some fun while achieving your fitness goals. Jumping is one
such thing. The more the number of times you jump the more likely you will
succeed in making your legs longer. Jumping can be done in several ways -
trampoline jumping or skipping a rope. Both can help you reach your maximum
height.
Steps To Follow:
While jumping, make sure your both legs leaves the surface at the same time, and land on the surface at the same time.
Read Also: How to Gain Weight Naturally
10.Vertical Bends
Vertical bends make
the muscles of the calf area to expand in the vertical direction and thereby
improves your height.
Steps To Follow:
- Stand up and position your legs slightly apart.
- Bend down and try to touch the floor without bending your knees.
11. Standing Stretch
This exercise is similar to vertical bend exercise. The only
difference is that while standing instead of placing your legs apart, you
should keep them joined. As the next step, bend and try to touch your toes.
Don't forget to keep your knees straight while you perform the exercise.
12. Side Bends
Side bends are great for stretching and sculpting the waist
muscles. It strengthens the side abs wall, tightens the core, improves your
posture, and stimulates your height. To intensify this exercise, you can make
use of dumbbells.
Steps To Follow:
- Stand vertically with your feet flat on the floor.
- Bend your body sideways and stretch as far as you can.
- Hold the position for 30 seconds.
- Repeat it with the other side of the body.
13. Swimming
Swimming enables you to use your legs, body, and arms to the
fullest and thus, develops muscle strength. Especially,if you want to escape
the heat and sweat during your workout sessions then swimming is the best.
Breaststroke is the most suitable swimming style to increase your height.
14. Toe Lifts
Stand on your toes with your back straight and stretch the
muscles in your legs while reaching up simultaneously. For extra support, you
can stand against a wall and place hands high up trying to reach towards the
ceiling. The exercise is easy to do and requires no props. It is one of the best
height increasing practices and gives better results than most other exercises.
15. Land Swimming
Have you ever wondered swimming out of the pool? Land
swimming is generally called as dryland training. The motive of this exercise
is to increase height and improve the flexibility of body muscles. To make the
exercise a little more difficult you can perform the same by placing a stability
ball under your stomach.
Steps To Follow:
- Lay down on a flat surface and then lift your legs up one by one.
- Stretch your hands out to the front and imitate your position similar to that of swimming. The posture should be the same except that you are on land and not in the water.
16. Legs Up
Raising your legs is a simple and most effective exercise
for boosting your height. While performing legs up exercise, your body will be
fully extended. During the exercise, your legs go through a strenuous process
of stretching, and you'll see a significant improvement in your height.
Steps To Follow:
- Lie down with your face and palms down.
- Place your palms onto the sides of your chest.
- Raise both your legs as high as possible while keeping your feet straight together.
- Support your back with your hands if required.
- Repeat the same for about 10 minutes with each repetition lasting for 60 seconds.
Read Also: How to Gain Weight Naturally
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