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29 Best Exercises To Increase Height

June 17, 2016

101

Who wouldn’t want to be tall and beautiful? Well, we all want to!

Height plays an important role in enhancing the persona of an individual. No doubt, people
are always desperate to increase their height in any way possible. Nowadays, a number of
medicines and acupressure 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.

Exercises To Gain Height

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 exercise. Mostly,
growth stops after the onset of puberty 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.

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.

1. Bar Hanging

Image: shutterstock

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. 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.

A horizontal bar for this should be placed at such a height that it allows the body to extend
with room to move. If your body cannot fully extend, then bend your knees slightly in order to
hang freely. Ensure that while grasping the bar, your palms are facing outwards. While
hanging keep your arms, shoulders and hips as relaxed as possible, so that the gravity
effectively pulls the body further. For additional benefits, you can try wearing ankle weights.
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.

2. Dry Land Swim

This exercise is also known as “alternate kick” and it basically focuses on your lower back.
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 right 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 4 seconds and then
repeat the procedure with your other leg and other hand. You should aim to hold the position
for 20 seconds. Adding wrist and ankle weights will be more beneficial as it will tone your
lower back muscles and increase your resistance.

3. Pelvic Shift

Being extremely simple, this exercise helps in stretching your body up and down from the
spine and also your hips.

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. This
exercise enables you to stretch more giving flexibility to your front hips.

4. Cobra Stretch

Image: Shutterstock
This yoga exercise is intended to stretch your spine, thus making it supple and flexible. It is
beneficial for the growth of the cartilage between your vertebrae, causing an increase in your
vertical height. Lie 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. Arch back as
far as possible. At least 3-4 reps should be done with each repetition lasting between 5 to 30
seconds.

5. Super Cobra Stretch

Image: Shutterstock

Start by keeping your arms perpendicular 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.

6. Hopping With One Leg

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Being one of the simplest 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 towards 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.

7. 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 to 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.

8. Forward Spine Stretch

Image: shutterstock

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.

9. Cat Stretch

Image: shutterstock

Also known as the Indian Dandwat, this exercise is meant to open up your spine and
strengthen your shoulders, chest, palms and back. It basically stretches your hamstrings
while putting stress on your stomach. It is beneficial for blood circulation.

Place your hands and knees on the floor with your arms locked out. Inhale while flexing your
spine down and exhale while bringing your spine up into an arched position and your head
down. The spine at this position should be arched. Keep your shoulders high and elbows
straight. Your pelvic bone should touch the floor. Each repetition should last for 3 to 8
seconds.

10. The Bow Down

Stand straight with your hands placed on your hips. Staying in this position, bend forward as
far as possible, leading with your head. Always remember not to bend your knees and keep
your chin off your chest. Each repetition should last for 4 to 8 seconds.

11. 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 your knees. Then, return to the original position.

12. 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.

13. Hands On The Head Bow Down

Stand with your hands placed together behind your neck and bend forward as far as
possible. Bring your chin onto your chest but do not bend your knees. Each repetition should
be done for 4 to 8 seconds.

14. Standing Vertical Stretch

Image: Shutterstock

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.

15. Super Stretch

Image: shutterstock

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 to 15 seconds.

16. Wall Stretch

Image: iStock

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 4 to 6 seconds. This stretch is a bit harder
than it looks because your spine is kept flat against the wall.

17. Straight Legs Up