Some exercises to increase height


Dear vertically challenged friend, if you are on this Grow Taller Exercises page,

Was it because you have often been laughed by at other people in your life? Are you suffering from low self esteem and confidence just because you aren’t as tall as other people?

Well.. I don’t know you, but I can assure you that if you continue to remain this way, you will forever feel offended whenever people label you as a “vertically challenged” guy. I know… because I was once in your shoes before.

And that’s precisely the main reason why I created this website, I really want to help guys like you grow a bit taller, even if just a few millimeters, because I know that every few millimeters, no matter how small can sometimes have a really deep profound effect on your life. Call it the chaos theory if you wish, or the butterfly effect.

I was once a guy who had always been shorter than all my peers, and I lived through a college life full on insecurity and low self-esteem. I would not be able to even open my mouth to talk to the girl who was sitting next to me, because I would be really self-conscious of my height and immediately disqualify myself thinking that there would be no way that a girl would like someone of my height.


Of course, it got downright depressing after some time, and I decided to look for certain growing taller exercises on the net that would help me grow a bit taller. Having spent tons of money on pills, supplements, tonics and other crappy stuff, I have found that doing exercises and gaining your height in the most natural way possible is probably the best.

Below I will outline some of these exercises and the proper way that you can do in order to go about doing them more effectively. Why am I taking the time to share these exercises with you? It’s simple, because I was originally in your shoes, and I know the feeling you are feeling right now. It SUCKS! And I want to help as many people as I can, even if it may only just be one person.

Ways to Grow Taller Exercises:

Play Basketball

Disappointed? Well, I thought so. This seems to be a exercise that has been universally agreed on that would help one to gain a bit of height. But sometimes you may find it surprising that certain people who play basketball quite frequently still often remain shorter than some of their peers.

There is a reason behind this, and it’s that most of the people tend to not jump for the ball and be a little more aggressive. If you want to maximize the gain of growing taller for basketball, you can’t be a wimp on the court, you have to jump and go for the ball and net whenever you can without worrying that you will be knocked down or fall down.


Another exercise which has been widely accepted as a normal and beneficial exercise for helping you to gain height or grow taller, but it seems to have lost its place and slowly forgotten over time. I would be willing to bet that most of you don’t even have your own skipping rope at home now… But you can easily make an improvised ones by tying tens of rubber bands together.

Skipping can sometimes be really boring, as you have to skip probably more than 100 times each session to be able to at least see some decent results. But I can assure you that this is probably the most effective and natural way you will probably get!


Huh? Swimming? How is swimming possible in helping me to grow taller and get a bit more height? Well… the reason is really simple. If you would take a look at the athletic swimmers on TV or the regulars at your swimming complexes or pools, you would often tend to find that swimmers seem to have slimmer and tender bodies.


When you swim in the water, the water acts sort of like a vacuum and puts you in an environment where you feel like you are in space – due to the viscosity of the water which puts you in a spot where you experience a lot lesser gravity than if you were on ground.

If you had ever swam before for a long period of time, I am sure you would feel very heavy the moment you got out of the water… that’s just because the force of gravity acting on you on the ground is much more than when you were in the water, so you would feel this slight change the moment you get out of the water. This reduction in gravity opens up the bones in your body, allowing more bone material to grow and thus improving your height.

Burst Sprinting

Studies have shown that maintaining high speed at a constant period of time helps to stimulate the production of growth hormones in your body. These growth hormones help you to grow and maximize the effects and nutrition you would be getting from your diet and also from other exercises that you would have done.


What’s more is that sprinting is also an exercise that will help you to gain stronger and longer legs, which is also beneficial to us if we are looking and aiming to grow taller.

Hanging – Both upright and upside down

If you have been through high school, you would probably have heard of the term gravity – the one which Newton founded by having an apple drop on his head. But what you probably do not know is that actually gravity is one of the biggest obstacles preventing you from growing taller!!

The main reason is because most of us often spend our day in a upright position and vertical position, both standing up and sitting down. All these way while we are remaining in a upright and vertical position, this gravity force that acts on us the whole day and compresses our spine and joints, which squirms together and thus make us feel a lot shorter than we should be.


The way to get around this compression is by hanging upright, as hanging actually lets the weight of your lower body stretch your spine and undo the compression done by gravity. Hanging alone has been proven to help a person grow their height by up to two inches!! So how do you do it?

All you need to do is to simply find a pull up bar you’re your house and just hang there for more than a minute… this will also help you train your arm muscle and your hand grip at the same time! You may also try to wear ankle weights while hanging to achieve the maximum results.

Hanging upside down can also be really effective and sometimes better, but the problem is it can sometimes be hard to do, as you would have to find a really good spot and a way to strap your legs to prevent yourself from falling down. Then there are also safety considerations, and thus you should always place a mattress under you if you are thinking of hanging upside down, and also try not to hang more than 15minutes if you are going to be doing this.

How to Grow Taller Specific Exercises:

The above have all been exercises of a more general nature, and there are many ways to go about doing them. But what I will be going through next will be what you probably have been waiting for, certain exercises in a lot more specific detail that will aid you in growing taller and increasing your height.

The Alternate Leg Kick

This exercise focuses on your lower back, which helps you to tone your back muscles and improve prevent your spine from compressing further. How you do this exercise is first you have to lay down flat on your stomach with all your arms and legs fully stretched out.


Then stretch out your arms straight in front of you, with both their palms facing the ground. Start by raising your right arm higher than your left arm while placing your left arm on the ground. Then while keeping your legs as straight as possible, lift your left leg off the ground as high as you possibly can. Hold that position for at least 5 seconds, before slowly putting down your arms and legs.

Then alternate between the different hands and legs for at least 10-20 times. Your aim for doing exercise is that you should be able to hold the position slowly from 5 seconds up to at least 20 seconds. If you want to improve more quickly, you can consider wearing wrist and ankle weights while doing this exercise.

Pelvic Shift

Pelvic… the love of all guys. Oops, did I just say that? * embarrassed *

Jokes aside, the Pelvic shift is probably something which is actually quite popular within fitness coaches and instructors. Even though the Pelvic shift exercise is pretty simple, you will probably be able to feel the effect of your spine stretching that occurs in your hips very quickly.

How you start doing this exercise is that first of all, you will have to lie on your back with your shoulders and arms placed firmly on the floor. Your palms of your arms and feet should be facing the ground.


Then slowly bend your knees and start drawing your feet towards your butt as close as you can. Then, slowly arch your bend in a diagonal fashion such that your pelvic is thrusting upwards. Now, this may seem a bit funny if you are a guy… but please don’t think dirty! ;)

What to do next is that you should try and hold this position for around 20seconds. If it is your first time doing it, you may only be able to hold up to 10 to 15seconds, but that is ok. Your aim is to be able to hold in this position for up to 30 seconds. Once you start doing this exercise and repeat it a couple of times, you should be able to start feeling more and more stretching in your front hips and lower spine.

Cobra and Super cobra

As the name implies, you will be probably looking like a cobra while doing this exercise. What you need to do is that first of all, you will have to lie down on the floor with your face down, with your palms on the floor just beneath your shoulders.

Then start to arch backwards towards the sky with your chin upwards, and repeat this for 10-20 times, each stretch lasting twenty to thirty seconds. The super cobra is just a variation of this exercise, where you arch your butt up towards the sky instead, forming a ‘V’ shape with your legs and palms facing the ground.

Tiptoe and Touch

First of all start by raising your arms as high as possible and tiptoeing on your toes. With your arms high up over your head now and keeping your legs as straight as possible, bend down as far as possible and try to touch your toes with your fingers. Most of you probably won’t be able to touch your toes the first time you are doing it, but that is ok. Just stretch as far as you can, and over some time you will find that you will actually be able to touch your toes!

Wall stretch

How to start this exercise is of course… look for a wall first! Don’t tell me you don’t have a wall at home! Ok… that wasn’t funny at all one bit. How to go about doing this is to while standing up against a wall, put your arms out as high as possible against the wall while tiptoeing.

All the while you should be keeping your spine straight and flat against the wall as much as possible. It isn’t really as easy as it sounds because most people usually have a slight degree bent in their spine and it is quite hard to keep their spine flat against the wall without feeling uncomfortable.


Alright, so that’s about all of the exercises that you would need in order to put into a proper step by step plan towards increasing your height.

Of course, there are a lot more other exercises out there that will help you to increase your height, but it would be really quite ridiculous for listing them all down here for you to see, as chances are you probably might not even have time to do all of these! If you want some more exercises that will help you to grow taller, you can always hit the Contact Me button on this page, and I will get back to you with a couple more exercise that you can do.

Also, I would just like to emphasize the point that most people who look for all these information usually end up not applying them at all, which makes it really a waste… because I know for a fact all these methods work! So please take some time off your daily schedule, just 30 minutes a day would be more than good enough, to put some of these exercises into action.

Don’t be going around looking for pills, supplements etc that claims that will help you grow many centimeters overnight… because I have tried most of them before already and I can tell you they are all useless. Even if they do work, it will probably hurt your body in the long run, and it is definitely not worth it.

Until then, I really wish you all the best, and that you will be able to attain the height that you want. You will probably be amazed at how much a gain of a few millimeters can sometimes have such a profound effect on one’s life!

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