Though the increase in the height of an individual is reliant on the age of the individual, some stretching exercises can increase muscle length and boost height even after puberty. The muscle stretching exercises can be classified into dynamic, static and pre-contraction stretches. Here are some useful workouts for height increase.
With regards to height increasing exercises, nothing can beat the advantages of swimming. It is a straightforward, reviving and low-affect cardio exercise that stretches all parts of the body and aids in increasing height. Swimming for no less than 5 hours consistently can do wonders in making you taller. Swimming focuses on the torso, muscles of the upper body and hips. You may feel some stress and strain at the beginning, but the soreness will become less.
You can also choose for dry swimming which can be done in the privacy of your room. Lie on your stomach with your arms and your legs straight on the ground. Raise your left hand and left leg diagonally from the body and hold the position for 10 seconds. Repeat the same with your right hand and leg. Do 3 to 5 repetitions and relax.
Jumping exercises are the best way to increase height effectively. During these exercises, the spine and calf muscles experience stretching due to the forceful lifting of the feet from the ground. Jumping exercises increase blood supply to the bones and expand bone density, and stimulates the growth hormones.
Some of the best jumping exercises are spot jumps, jumping ropes, squat jumps, vertical jumps and sports like basketball – all of which stretch out the ligaments of the legs.
These are basic and fun exercises for height increase that shows results quickly. Hanging exercises can be done at any place, and they provide a great challenge to the body. It may be extreme in the beginning, but you will get the hang of it with continuous training.
Swinging from a bar upright causes spine expansion and lengthens the cartilage present in the vertebral column. Get a pull-up bar or a monkey bar, dangle from it keeping your abdominal area loose and your arms straight. Hold tight for 30 seconds and repeat the exercise 10 times. Bend your knees if the bar is too low.
Standing and Seated Toe Touch
One of the simplest and most effective exercises to increase height is the standing and seated toe touch workout, two of the straightforward stretch exercises. It increases the flexibility of the muscles and bones and straightens the spine which in turn increases height. Initially, you may face some struggles and difficulties in doing the stretches, but with time will be able to perform these exercises with perfection.
- Standing Toe Touch: With your feet placed hip-width apart, stand straight. Bow headfirst and with your palm or fingers touch the floor. Do not fold your knees. Stay in position for 5 seconds and return to starting position. Repeat the stretch 15 times.
- Seated Toe Touch: With your back straight, be seated on the floor, legs stretched in front and toes joined. Bend headfirst from the waist and extend your arms forward to touch your toes. Hold this position for 5 seconds and return to the starting position. Repeat the stretch 15 times.
The Cobra stretch is a standout amongst the best stretching exercises to increase height. It is basic and simple to execute and does not put excessive stress on the body. The fundamental reason for the cobra stretch is extending the spine and elongating the body. It not just tones the muscles of the back and abdomen but stretches and fortifies the ligaments present in the spinal cord which helps in increasing height.
Using a yoga mat, lie on your stomach, your hands placed on the floor, under your shoulders, legs stretched behind and toes joined together. Breathe out and push your torso off the floor with the help of your arms and straighten out your abdomen as much as you can. Stay in this position for 30 seconds and then return to the starting position by lowering your torso to the floor. Repeat the exercise 2 to 3 times. Additionally, it is also one of the therapeutic yoga movements for neck pain.
Cat and Cow Stretch
A standout amongst other approaches to increase height naturally is to perform stretches. Extends are the best activities for warm-up, as well as help in improving height and toning the body. You can start with the Cat and Cow stretch.
Start the position on all fours, breathe in and arch your spine inwards while lifting your head and hips and as you breathe out, arch your spine outward towards the ceiling. Lower your head and draw in your pelvis in this position. Repeat 15 times at a stretch. This stretching exercise helps in opening up the spine and strengthening the chest, shoulders, arms, and back. It is one of the most useful yoga moves to get relief from back pain.
The pelvic shift workout is a height increase exercises that stretch the spine and lower hips, essential for increasing height. It is without a doubt one of the most straightforward workouts for growing taller.
Lie on the floor with your arms and shoulder set on the floor, your knees bowed and feet on the floor. Lift your hips and abdomen up from the floor by pushing your feet into the ground and forming a straight line from the nape of your neck to the knees. Stay in this position for 30 seconds. Lower your hips gradually to the ground. Repeat the exercise 3 to 4 times. This is one of the most power-packed mat exercises for abs, hips, and thighs.
The Table Top is a compelling but slightly tricky exercise for height increase, and it requires a ton of training to do correctly. But, the stretching exercise works miracles for increasing height. It likewise helps in firming the back muscles and spine.
Sit on the floor with your legs extended in front, and your palms set on the floor close to your hips. Press your hands and feet into the ground and lift your body up to make a shape of a table. Keep your arms straight and feet bent at the knees. Remain in this position for 20 seconds and go to the beginning position. Repeat it 2 to 3 times.
The triangle pose is a powerful yoga for increasing height that stretches and reinforces the calves, spine, hamstring, groin, and hips. It likewise improves digestion and reduces anxiety, back pain, and stress.
Stand straight with your feet 4 feet apart. Turn your right foot out 90 degrees and left foot 15 degrees. Exhale and bend your body to the right from your hips, raise your left hand straight up in the air and touch your right hand to your right ankle. Keep both arms straight and in one line. Be stable in this position for 30 seconds and repeat it on the other side. Repeat it on both sides twice.
Downward Facing Dog Pose
Downward Facing Dog Pose is the best yoga for increasing height. The yoga pose elongates the spines and strengthens the feet, arms, legs, and shoulders. It is also helpful for relieving insomnia, fatigue, stress, and headache.
Start on all fours and lift your hips up by straightening your legs so that your body forms an inverted V shape. Keep your hands shoulder-width apart and feet hip-width apart. Keep your shoulders wide and press your hands on the ground. Hold the position in a relaxed manner while taking long breaths. Pause for 30 seconds and return to the starting position. Repeat 2 to 3 times.
Follow a healthy diet and include these useful yoga and stretching exercises to increase your height naturally.