8 Simple and Effective Exercises to Increase your Height
If you thought that you can not increase your height after adolescence, then you’re wrong. A lot of studies have shown that if people wish, they can increase their height by at least two to three inches. There are certain foods, exercises, and daily habits that need to be altered, in order to grow a bit taller. However, if you’re 5’ and are hoping to become a 6 footer, then that is definitely not possible.
Two to three inches is the maximum you can add to your current height. That being said, there are a number of exercises that you can do daily to ensure that you add a few inches to your height. These simple, yet, effective exercises are a great way to increase your height.
#1-Hanging on Vertical Bar
You may not be aware, but, gravity can adversely affect your height, thus, giving you a shorter stature. It compresses your joints and spine, thus squeezing and thinning the cartilage. By hanging from a vertical bar, you can grow up to two inches taller.
Place the bar at a height where you’ll be able to hang freely, and your body has enough place to extend. In case, there isn’t adequate space, another alternative is to bend your knees slightly, so that your upper body has sufficient place to stretch.
While hanging, ensure that your palms are facing outwards, and your arms, hips, and shoulders are relaxed. This will let gravity do its job and effectively pull the body further. You can also wear ankle weights if you wish. Hang for a minimum of 20 seconds, and three times in all. Ensure that you rest a bit before hanging for the next 20 seconds. Do this daily, and you’ll notice the difference over a few months.
#2-Dry Land Swim/Alternate Kick
This exercise focuses on your lower back. It requires you to lie down flat on your stomach. Place both your arms in front of you with palms facing down. Now raise your left arm and stretch it straight ahead. Take your arm up as high as you can. At the same time, you need to stretch your right leg, and take it as high as you can from the ground.
Remember, both the arm and leg have to be straight and not bent. Remain in this position for four seconds and repeat this on the other arm and leg.
Initially, you need to keep this position for four seconds, but, you need to go up to 20 seconds. If you wish, you can add ankle and wrist weights, which will also help in toning your lower back muscles.
One of the simplest exercises, you can do this daily. In this exercise, you need to lie down on your back. Ensure that your arms and shoulders are on the floor. Next, bend your knees and bring your feet as close as possible to your buttocks. Now, slowly raise your back, your hip and buttocks, ensuring that your feet, your shoulders, and your arms are on the floor. Maintain this position for at least 20 to 30 seconds before continuing with three to four reps.
This is a yoga exercise that helps in growing the cartilage between your vertebrae. You need to lie on your stomach with your palms down just under your shoulders. Now, with your palms firmly on the ground, arch your back and push yourself up and stretch back as far as possible. Maintain this position for about 20 seconds and do at least three to four reps every day.
#5-Hopping on One Leg
This is one exercise that can be done just about anywhere. You can do this while watching TV, when you go for your morning walk, or in between your chores. All you need is a little bit of space and you can start hopping. Hop on your left leg with both hands straight up in the air. Hop eight times on your left leg and then switch over to your right leg.
Keep alternating between your legs for at least one minute. Stop for a while to catch your breath, and then continue hopping. If you start out by doing it for a minute, then slowly increase it to a minute and a half, two minutes, and so on.
Hopping on one leg will strengthen your legs and help generate growth hormones.
#6-Pilates Roll Over
This exercise helps stretching your spine and adding length to your upper body. It also lengthens and stretches the vertebrae of your neck. This exercise needs you to lie down on your back, with arms by your side and palms facing down. Keeping your legs stretched together, bring them up pointing towards the ceiling.
From this position, bend them all the way back, so that they can touch the floor, above your head. Initially, you may find it a bit difficult. But, as you do it regularly, it’ll become easier, and you’ll be able to touch the floor with your feet. The more you’re able to stretch, the more your spine will lengthen.
#7-Forward Spine Stretch
For this exercise, you need to sit up straight on a map with your legs extended in front of you. Now, stretch your legs apart until they reach shoulder width. Bring your left leg in a way that it touches the inside of your right leg’s thigh, near the crotch. Now extend both your arms, and try and touch the tip of your right foot.
If you’re able to do that easily, then stretch beyond that, so that your spine is stretched. Maintain this position for about 20 to 30 seconds and repeat on your left leg.
#8-The Bow Down
This is another exercise that will stretch your spine out. You need to stand straight with your hands on your hips. Now, slowly bend forward and try and touch your forehead to your legs. Remember to always keep your knee straight. Maintain this position for about four to eight seconds and come back up to your starting position. Repeat this for at least two to three times a day.
If you’re unable to touch your forehead to your legs, that shouldn’t be a concern, as long as you’re stretching your spine.
These exercises can be done at any time of the day, but, the best time is in the mornings. If possible, try and do all of these exercises for optimum results. Don’t forget to follow other height increase knowledge sharing articles at website Howtogrowtaller.com