Growing height can be a very lengthy process that can take quite a lot of persistence with stretches and diet to help you increase your height and even then there are many other variables like your genetics and the matter with your growth plates being closed. But the time of your growth plates being closed can vary from person to person and there are still things that you can try to hopefully increase your height in the natural course of things. One of the things that actually work most effectively is stretching as you might have been told. And that is exactly what we will be discussing elaborately in this article
These things are what we will be discussing further in this article so without further ado, lets get to the best way of getting you to grow your height naurally.
Do Hip Bridges
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
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 touching the ground and try 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
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 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 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
7. Pilates Roll Over
This is a great exercise that also engages the core muscles along with the lower back muscles. The stretch also help in lengthening the vertebrae on your neck. You start off by lying down on the ground back first, and then pull your legs up in the air and then slowly towards your mouth and beyond while slowly taking your back off of the floor too.
Forward Spine Stretch
Another quite easy stretch that can be very helpful for your spine. All you need to do for this is sit down with your legs straightened in front. And then try to touch your feet with your hands and keep holding your feet if you can for however long you can. And some people out there can go even beyond their toes and keep holding it for at least 5 seconds. Doing this exercise with 5 to sets can be quite helpful
The Bow Down
Another very easy exercise that you can do while standing up with quite ease without even having to go anywhere specific. All you need to do for this is stand straight with your feet together and then bent while trying to touch your head to your knees as far as you can and then hold it for a few seconds and then go on to do this for a few more reps. Doing this with 10 to 12 reps and 2 to 3 sets of this exercise can be quite helpful.
A further version of this exercise is by trying to touch your hands to your feet and hold that position for as long as you can and then repeat this exercise for a few reps
Alternate Leg Kick
Another lying down exercise that puts pressure on your lower spine. This exercise is also often recommended by therapist for strengthening your back muscle. All you need to do for this exercise is lay down on the floor belly-first and then pull either of your hands in the air while pulling the opposite leg of the proposed hand in the air, then you do the same thing for the other hand and leg and keep doing this for 10 to 15 times. This exercise can be quite exhaustive and is one of the most effective exercises for lower back muscles and hence is a must-try
Do Exercises For Your Back
Down below is a list of natural exercises that you can do for your back without using any weights whatsoever. A heads up: These exercises may seem easy but can be very exhausting and the best thing about them is they only take 5 minutes. We recommend you doing these exercises at least 3 times a day even at different times if you have to
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