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15 Effective Stretching Exercises To Grow Taller

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Increasing height is really no big deal. Aren’t you often the target of your friends joking about how cute you look, all small and cuddly? Then the peer pressure of having to look and be at par with your friends took away the little sanity in you, you being the shortest of the lot. Then there is the case of a worried mother pondering about how tall her son will grow up to and so goes on the list. Then it probably calls for some stretching exercises that can help you gain some height and keep you at bay from not having to deal with short man jokes.

The range of stretching exercises that are available to increase height, is a sign of how bothered people are. These different exercises focus on different parts of your body. Some of them focus on the spine, to enable stretching, while others are more focused on your muscles, to strengthen it and lengthen. They also improve your posture. Stretching the spine is the prime focus. When you do so, it removes the decompression on the vertebrae that are developed over time due to gravity and poor posture habits. From head to toe, all the organs of your body undergo some serious stretching. Take a look at the list of stretching exercises that we recommend you to follow rigorously.

Excellent Stretching Exercises to Increase Height with Pictures:

Can stretching make you taller? Well, there are several methods, exercises and diets to increasing height fast at particular age. Stretching exercises are very helpful to increase height within a short time period naturally. This article will guide you to what are the stretching exercises are very beneficial to increase height. Follow the below 15 best stretching exercises that make you grow taller.

1. Hanging:

The best way to tackle height problem is by hanging from a bar. Even though many people dismiss it as a hoax, it has been scientifically proven that hanging does help you stretch out your muscles. To start off, find yourself favourable place and height from which you can hang a bar, a sturdy one which can take your whole weight. A quick jump should let you start off with the hanging process and once you do, you might want to try to touch your tippi toes to the ground. This is a great stretching exercise to increase height and to start with.

stretching exercises to increase height

How to Do: It’s more like a game.

  • Hang on to some bar and remain in position for 10 minutes daily to start with.

Continue doing so for at least 3 months to see best results.

Benefits: Hanging exercise is known to decompress the spine and correct the posture. The stiffness of your back will improve along with your grip strength and overall core stability.

2. Cycling:

Cycling

Ever since childhood, children are taught to ride a bike in her past time. Cycling is a real stunner of an exercise where you can engage in some fresh air for your break time. But how does this relate to stretching?

Benefits: Your legs go through a strenuous process of workout, stretching and movement which would help blood flow increase and muscles to be more flexible sop that it can grow.

3. Yoga – Sun Salutations:

Yoga is always beneficial. It is a slow-paced breathing exercise, often includes certain stretches and pulls here and there which would help you get through with the rigidity of your body. The deep breathing calms your mind presence while the soft stretching might help you loosen up those fibres. Sun salutation is a sequence process usually ending in a collaboration of different yoga positions done without a break in a complete sequence. Sun salutation is one of the best stretching exercises to increase height fast.

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How to Do: There are many forms of Sun Salutation. Here is the suited one for height increase.

  • Stand on your feet touching each other. Face the sun.
  • Touch one palm with the other, tip -to-tip, that is a namaskara. Inhale while raising your arms upwards.
  • Now, bend backwards and try to stretch your arms. Exhale while bending forward and try to touch the ground slowly.
  • Your hands should be in line with your feet. Your head should touch the knees. Inhale.
    Next, move your right leg back. Slowly raise your head. Now get your head back to the normal position.
  • Next, move your left leg backwards. Your left leg should be parallel to your right leg and your toes should touch the ground. Exhale while doing this pose.
  • Slowly raise your hips, keep your arms straight and align your head with your arms. An arch pose will be formed and push yourself up. Now, exhale.
  • Lower your body to the ground. Touch the ground with your feet, knees, chest, including your forehead palms.
  • Inhale and raise your head backwards. Try to stretch your head as far as possible.
  • Lastly, push yourself up and rest only on your palms and feet. Inhale.
  • Bend the left leg at your knee. Bring your feet together and stand in the namaskar position.

Benefits: It is a great idea to start your day with this. It energizes the body and also improves blood circulation, purifies the blood and strengthens the physical body.

4. Basketball All The Way:

Being sporty is a boon that only tall people now understand. Sports have often been linked to adrenalin rushes and body flexibilities and even mental maturity. Basketball is a solid game type which would include dunks, jumps and swivels and amongst all this, the goal to reach higher to score a basket is a real passion. Start with a basketball team and see yourself gain inches just like that.

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Benefits: When you dribble the ball, the dribbling improves both your hands, not merely the dominant hand. When both the hands are used an equal number of times, it helps in stretching them both equally. This will increase height.

5. Pilates:

Much like aerobic exercises, Pilates are fast-paced exercises which basically limit themselves to body flexibility and stretching. Working to shake off that rigidness, Pilates not only help you keep yourself fit, but also plays a huge role in strengthening your abdominal muscles by making a thorough workout of your lower body. Stronger muscles would mean more weight holding capacity and thus growth.

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How to Do:

  • Extend your arms out.
  • The feet should be apart.
  • Now, straighten your legs to bring the ball forward.
  • Roll backwards now. Make a straight line with your body.
  • Now bring your chest and head away from the ball as you lift them.
  • Hold for 5 seconds.
  • Repeat.

Benefits: It will strengthen your abdomen. It focuses on your lower body and hence works to energize your abdominal muscles. This is another stretching exercise to increase height.

See More: How To Increase Height After Puberty

6. Swimming For Increase Height:

Swimming is one of the excellent exercises to increase height. Yet another favourite pasttime has to go swimming, the ever so favourite summertime hobby. Kids are always advised to join swimming sessions not only so that they can learn how not to drown but also because swimming keeps you fitter by allowing you to grow through those tough leg strokes and keeps you off from gaining pounds.

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Benefits: Swimming increase body height by stretching your ligaments, tendons and spine. This perfect motion is another good stretch for height.

7. Spot Exercises:

You need not always run to the gym every time you have to do some exercise. Once can always wake up in the morning, lay a yoga mat and practice some hands-free exercise. This would include some squat jumps, some basic twists and stretches like touching the toe with your fingertips while the knee stays erect and such. Even though the results might take awhile to show up, you would always benefit from it.

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Benefits: When you do this, your core improves significantly. It adds strength to your abdomen and will stretch your spine.

8. Side Stretch:

Side stretch can be really effective in increasing the height. One can easily increase their height by practicing this particular stretching movement properly. It will make the muscles grow and make them elongated as well.

Stretching Exercises To Increase Height - Side stretch

How to Do:

  • One of the best ways to do the stretching technique is to stand straight
  • Take both the arms to the top and join them by bringing the palms together.
  • Then stretch the body on either side. Side stretch is one of the most effective stretching exercises
  • to increase height.

Benefits:

This is a good upper body workout for the women and helps in making the obliques flexible and allow them to function properly when needed. This also makes the abdominal muscles strong. It is a good warm exercise before any kind of exercise and can be done by men as well. It also assists in burning suitable amounts of calorie and makes the belly and the sides of the waist firm and reduce them as you keep practicing this stretching technique. One thing should be kept in mind, that this stretching exercise should not be practiced with your stomach full. That is, one should not try to do this exercise or movement after having a big meal.

See More:  Pilates Exercises For Height Growth

9. The Low Lunge Arch:

Arching the back and upper body will always result in an increase in height. The upper body is really hard to develop and to make the upper body elongated requires some hard work and proper technique. However, this particular stretching movement allows one to stretch the muscles effectively and thus results in an increase in height as well. This is one of the perfect stretching exercises for increase height. According to some experts in this subject, the low lunge arch is one of the best techniques out there for increasing height. If you’re still looking for stretching exercises for increasing height, then this is a good one

Stretching Exercises To Increase Height - The low lunge arch

How to Do:

  • Start in the lunge position and keep the head up and then slowly take one leg back so that the whole pressure of the body is stabilized on one leg and on the knees of the other one.
  • Then bring the palms together in a prayer position and bring the arms up as you keep the head straight upwards as well.

Benefits:

It will effectively stretch and back muscles and will also have some effect on the abdominal muscles as well.It also assists in toning the arms. It will shed the arm fat and make one look really beautiful physically.

10. Runner Stretch Technique:

Only hanging and swimming will not help for height growth. This is an ideal stretch exercise for height. One will have to do some effective stretching as well. The runners stretch is one of the finest exercises out there that will help in stretching the muscles effectively. It will have some good effect on the muscles as well and will make the calf strong as well. The exercise is a good stress removal technique as well and can be performed by both men and women.

Stretching Exercises To Increase Height - Runner stretch technique

Benefits: It reduces the stiffness in the back muscles and with the help of this technique one can easily lengthen the back muscles without hurting them.

How to Do:

  • For performing this exercise, one has to again start in a lunge position and then bring the face and the chest slightly upwards so that they face the sky at a 70degree angle.
  • Keep one foot at the front and push the other foot to the back so that it lies down and the pressure is put only on the ankles for stabilizing the body partially.
  • Now, you will have to place one hand on one of the ankles and breathe properly.

This is one of the best stretching exercise to grow taller and to make a healthy you from the core.

11. Cobra Pose:

Cobra pose resembles that of a serpent and hence the name. Start with this effective stretching exercise to grow taller.

Cobra Pose

How to Do:

  • Lie down on your tummy.
  • Slowly lift up your upper body. The transition should be very smooth.
  • Bend as much as the tensile strength of your body allows.

This will enhance the growing capabilities of cells and will increase your height upon continuous practice.

12. Pelvic Shift:

Pelvic shift is much similar to the bridges exercises. Here is how to do it.

Pelvic Shift

How To Do:

  • Bend your knees first and bring your feet at shoulder width distance apart.
  • Gently apply pressure on your foot and raise your hips. Keep your back straight.
  • Breathe in slowly bring back your bums at the base.
  • Repeat lift up and put down repeat.

The pelvic shift cares for your back and the cells.

13. Dry Land Swim:

For those of you who are afraid of water, here is an easy swim without water!

Dry Land Swim

How to Do:

  • Your right arm should team up with your left leg and right leg pairs up with a left hand.
  • Lie in a prone position you lift each pair turn by turn, outstretching each limb as far as you can.

This exercise will be very beneficial for those with height problems. This is the best stretching exercise to increase height.

14. Pilates:

This pilates roll over exercise will strengthen your spine and lengthen the vertebrae of the neck. Here is how to do it.

 Pilates

How to Do:

  • Lie on your back with your arms along your sides and palms facing down.
  • Keep your legs together and extend them straight up towards the ceiling and bend them backwards making them touch the floor.
  • Touching the floor in this way may appear difficult at first, but with practice, it will get easier with practice.

The more you stretch, the more will your spine strengthen.

15. Forward Spine Stretches:

Try out this stretching exercise to increase height. Here is how to do it.

Forward Spine Stretches

 

How to Do:

  • 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 this, bend forward and try to touch the tips of your toes.

This might seem difficult in the beginning but will come easily with practice.

See More: Is Running Increase Height

Stretching not only helps in increasing height but also improves the internal activities and helps in designing the body based on the different physical activities that one has to perform on a regular basis. The stretching exercises discussed in this article are really helpful when it comes to increasing height.