How To Increase Height After 20 For Females?

The best way of increasing a female’s height in the fastest way after 20 is by improving your posture, as this is the height that you already have and aren’t using. One thing to note at this point is that 60 to 70 percent of a person’s height depends on their genetics. And the rest of the things like the nutrition, their environment, and the exercises they do is done to work with the rest of 30 to 40 percent. Moreover, as you age, increasing your height becomes more and more difficult to do. And even if you think you have good posture doing certain exercises and eating the right things can help you increase your height, but bettering your posture as we just mentioned is the fastest way to increase one’s height. So let’s get right to some of the stretches and exercises that you can do better your posture, along with promote height growth of your body

Doing Hip Bridges

Hip Bridges' picture to better elaborate Stretches To Increase Height

You can start off by lying flat on your back with your knees bent as shown in the picture. Your feet shall be hip-distance apart from each other. And your arms should e lying straight on the sides. After forming this position, you have to push through your heels to make a V type shape and then hold that shape for a few seconds and then bring your hip back to the normal laying position

Back Exercises

Following the video that we have linked down below means working out the whole of your back muscles in 5 minutes, and all of these exercises can be really helpful, so do give them a try

Do Mermaid Stretches

You start off by sitting on the floor and folding both of your legs on the left side. You need to make sure that the back foot is and tr to connect your pelvis and ribs. Your right hand would be on the floor, and you will be deriving strength for this exercise for your abdominal. You start off by extending your left arm over your head while keeping your left shoulder down. You have to keep your left him grounded as you stretch your hand to the opposite side and come back. Down below is a video further elaborating the movement if you are not clear on the subject matter

Downward Dog

Downward Dog Pose to better elaborate Stretches To Increase Height

You start off by putting your hands and knees on the floor then you set your knees directly below your hips and your hands straight forward in line with your shoulders. Then you move your knees away from the floor. You then go on to Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Afterward, you go on to lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins. To better elaborate the exercise, down below is a video

Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.

Cat Camel Backstretch

This exercise can really put the right amount of pressure on your spine. All you need to do is rest your hands and knees on the ground and then slowly arc your back up till to the point you no more can then hold that position for some nearly 5 seconds and then gradually bring your back down. You can repeat this exercise a few times. We suggest doing 4 sets of 12 reps each

Spot Jump

A picture of how to do spot jumps to better answer Stretches To Increase Height

Spot Jumping is hands down one of the best exercises that can promote height growth. it is a very basic exercise that you can literally do anywhere and anyplace. You start off in a squatting position as shown in the picture above, and then jump as high as you possibly can. This strains your back as well as stretches your spine, the exercise is believed to help extend your leg bones and is overall quite an exhaustive exercise. We suggest you do 3 sets of 12 Reps when you get started


Increasing your height. But the fact is that they can actually be helpful without a doubt. The science behind it states, that we walk around all day whilst the gravity of the earth keeps pushing us down and this puts a strain on the shoulders. This is where hanging comes to play its role as it can fight the overall effects of gravity on our body and hence promote height growth. One bad thing about them is that you need something that you can use for this like a poll or something else of that sort.

You can start off by doing reps of 20 to 30 seconds if possible and you can use even trees if you don’t like have pull up bar or anything of this sort. So basically anything that would keep you up from the ground with your hands hanging above would be alright

This is an accepted fact that gravity plays a very vital role as to how long things are on a planet or a place. Especially considering that human beings are elastic, which is a very good property of ours in most as this saves us from breaking bones every now and then. But this also means that it would be compressed when a force such as gravity puts pressure on it. Doing an exercise like hanging on a daily basis, strengthens your back, shoulder muscles as well as your spine to bear somewhat not be effected that much by the always hanging pressure of gravity

Low Lunge Arch

Another great and popular exercise when it comes to stretching for height. You might have seen someone practicing yoga doing this. To do this you pose like you are doing a lunge but instead of keeping your knee up high to put pressure on your quadriceps and other leg muscles but rather you lay the knee on the ground. You then lock your palms together slowly stretch them towards your front leg and forward and then slowly move them above your head and stretch your back as far back as you possibly can just like the image below

Cobra Posture

A picture of the cobra strethc to better answer Stretches To Increase Height

Cobra is a very popular exercise in Yoga. And you probably already know about. All you need to do this is lie on the floor, let your palms rest near your chest area, and then push the upper half of your body up into the air as shown in the image above

Bending Your Body Front

One of the bending exercises that engages the whole of your spine and helps it stretch all the way. It is also a very great way of warming up whilst before you actually get started with workout, but doing this stretch alone can also be quite helpful. All you need to do for this pose is to bend your body after positioning your legs straight on the ground, and hold the bending position as long as you can

Hopping With One Leg

This is one of the simplest exercises to do and quite self-explanatory in its own part. You can do this exercise literally anywhere whilst doing anything else you like streaming in on your favourite TV series or watching Youtube. All you need to do for this exercise as is clear by the picture is that you jump on your right leg while stretching your right arm up in the sky and then jump with your left leg whilst stretching your left arm as high as possible in the sky

If you want to know about certain foods and how they promote growth, healthline has a great article written on just that so do give it a look if you are interested “11 Foods That Make You Taller

Hopefully, this article was helpful in informing you about what you can do to increase your height, feel free to use the comment section below and if you want an answer to “How To Grow 5 Inches Taller In 2 Weeks?” we have an article written on that too so do give it a look too

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