10 Stretching Exercises to Increase Your Height at Any Age

Everyone wants to be tall and beautiful. Because height plays an important role in enhancing the persona of an individual. When people find you are short stature funny, have no idea what it is to live with an abnormal height. People are always desperate to increase their height in any way possible. The concept of long-legged girls and taller boys is overweighing all the other physical features. Be it in matrimonial columns or in air hostess vacancies, the stress on height is extreme. Though it is a well-known fact that vertical body height is determined by genetic factors, it can be even influenced to an extent by physical factors like diet and exercise. 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. Your body needs HGH ( Human Growth hormone) which is essential for the growth of the long bones of your body and it helps in the growth of bones and cartilages in your body. After puberty HGH secrets from your pituitary gland and increase the growth of cells and tissues. That's why after puberty your height starts to increase. But in some people not enough amount of HGH secrets. So they remain shorter. Not only for the genetic disorder but lack of exercise. A proper diet keeps these hormones fresh and active and helps in rebuilding themselves. So make yourself taller by doing specific stretches and exercises. Stretch yourself taller by doing these stretches before the plates in your bones fuse together sometime between the ages of 19 to 27.

I have mentioned a list of stretching exercises to boost your height. Doing these stretch workouts will warm up your back muscles, will improve your posture, and strengthen your back.

Forward Bend (Touch your Toes)

This is a well-known and widely followed exercise to increase height. This stimulates the muscles in your back and calves. Thighs muscles are also massaged by this exercise. Aim for the toes but don’t push yourself beyond your body limits. Stand straight and bend down forward and touch your toes without bending your knees. But a little bend in the knee is fine. Start by reaching straight up with your arms above your head, before bending over and touching your toes. This is not recommended for older adults, though, as it compresses the anterior head of the vertebrae, especially in the lumbar region, and could actually make you shorter.

Bar Hanging

Hanging exercise is the best way to increase height. Hanging makes the lower torso’s weight stretch the spine and decreases the pull on the vertebras. This results in increasing the height by 1 to 2 inches, but not instantly. These exercises increase the endurance of your arms. It’s a way of communicating with all the upper body muscles. All you need to have is a solid bar strong enough to hold an individual, fixed at least 7 feet above the ground such that the distance between your feet and the floor is at least 4-6 inches. These have a lot many variations. One can wrap the lower legs around a pole and hand downwards to increase the stamina of your legs too. Then if hanging on arms, one can pull up the legs in an upwards direction and then release them back to normal. This process should last for 20 seconds with a gap in between and should be repeated at least 3 times. This can most certainly be considered a good choice among the height-increasing exercises. This will flex your spine and elongate it so that you can add a few inches to your height. Repeating this renders you free of extra body fat. When your body is toned, the height ultimately looks enhanced.

Cobra Stretch

This is basically a Yoga exercise intended to increase your vertical height. It is beneficial for the growth of the cartilage between your vertebrae, causing an increase in your vertical height. It begins with lying on your tummy on the floor with your face down and palms on the floor under your shoulders. Arch your spine up leading your chin also to form an elevated angle. Bend as much as the tensile strength of your body allows. Do 3-4 repetitions with each repetition lasting between 5 to 30 seconds. Doing this yoga pose will help improve flexibility in your back. Relieve pressure on your back by doing this stretch.

 

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Wall Stretch

This stretch is a bit harder than it looks because your spine is kept flat against the wall. Start by standing up against a wall and try to reach your hands as high as possible. Your spine should be kept flat against the wall as much as possible. Do 4-5 repetitions with each repetition lasting between 4-6 seconds. 

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Pilates Roll Over

This excellent workout helps in stretching your spine and provides length to your upper body. It also stretches and lengthens the vertebrae of your neck. Lay on your back with your arms along your sides, palms down. Then keep your legs together and extend them straight up towards the air. Then bend them back so that they touch the floor. It is quite difficult to stretch your body, you may feel like someone is breaking your bones. But you should try to do the best you can even if you cannot do it properly. The more you stretch yourself, the more your spine lengthens. Remember, you can't get anything without pain.

Rope Skipping

This one is not just a fun game but rather a fun way to grow taller too. Rope skipping is no less important than exercises when it comes to the growth factor, which is closely related to height. Rope skipping involves a lot of jumping. So every single muscle becomes active. This collaborative muscle workout is the ideal way for a streamlined growth of your body. If you want you can even count the speed by using this modern world skipping rope. 

Dry Land Swim

This exercise is similar to swimming except for the fact that it is not done in a pool. This exercise is also known as “alternate kick”. The dry swim is an exercise that involves the movement of alternate leg-hand pair. It basically focuses on your lower back. Thighs muscles are very important to be strengthened. They carry the weight of your upper body. So to increase height one must simultaneously strengthen these muscles to maintain the equivalent body-mass growth. First, lie down flat on your stomach. Here your body should be fully extended. Then place your arms straight in front of you with your palms facing down towards the floor. Then raise your left arm higher than your right arm by keeping your legs straight. Then lift your right leg off the floor simultaneously without bending your knees, as far up as you can. Remain in this position for at least 4 seconds and then repeat the procedure with your left leg and right hand. You should aim to hold the position for 20 seconds. Don’t rest your feet on the ground in between. If you want you can add wrist and ankle weights. It will be more beneficial as it will tone your lower back muscles and increase your resistance.

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Pelvic Shift

The pelvic shift helps in caring for your back body cells. First, lie in a straight position. Bend your knees and bring your feet at shoulder-width distance apart. Now put pressure on your foot and raise your hips. Keep your back straight. Breathe in slowly and bring back your bums at the base. Then repeat it again and again. Pelvic shift helps you to get around and sexy booty while increasing your height. Worth adding this exercise to your stretching exercise list.

Forward Spine Stretch

This exercise is a simple yet effective one for proper articulation of the spine. Sit up straight on a mat with your feet in front. Extend your legs about shoulder-width apart. Your feet should be flexed. Inhale deeply and feel the breath at the height of your spine and exhale by relaxing your shoulders and bending your spine forward with a hand joined and stretched along with the spine. If you can touch your toe tips, then you can try stretching, even more, to keep your spine flexed to the maximum extent. Do 3-4 repetitions and hold each stretch for 10-15 seconds.

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Swimming

Swimming is a routine that not only enhances the flexibility in your body but also stimulates the cells within. Swimming for a couple of hours for at least 5 days a week is considered to be extremely beneficial for increasing your height. Swimming can stretch your body, arms, legs, and back. Swimming also reduces pressure on your joints. Being a full-body exercise, swimming is the most intense form of exercise done in water. If you want to increase your height, it is advisable to learn and practice swimming. If you are new to swimming, make sure to have anti-fog UV Swimming goggles and a cap set before you jump into the pool!

Staying Healthy While Stretching

• Food for increasing height should be well equipped with all the nutritional values and a balanced diet. Make sure to combine your stretching and exercising with a healthy diet. Proteins are a must. To promote your body’s growth by eating enough protein.  The addition of more and more green and leafy vegetables provides essential vitamins to your body. These vitamins refurbish the overall body growth. Make sure to get enough Vitamin D. Vitamin D can be found in fish, eggs, alfalfa, mushrooms, etc. Milk and yogurt are the best options available for energy supplements. Always remember to take your breakfast and rest of the meals on time to attain a taller stature.

• Get enough sleep. Take straight sleep between six to eight hours a day. Don't wake up between your sleep. Sleeping deeply without interruptions will be the most effective. The cells, tissues, and bones in your body grow and repair only during your sleep. No naps! Just sleep!

• Don’t use Alcohol, Steroids, Tobacco, and any kind of harmful drugs. And also don't smoke.

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