No. of views : (8348)
10 exercises that will help you get taller
Posted on: 02/Jul/2019 9:33:21 AM
It is often not possible to grow taller after the age of 18. However it is not completely impossible. There are a lot of factors that determine your growth in terms of height. This includes your hormones, nutritional intake, genes, environment you live in, etc. So, there are certain ways of growing taller of which exercising is the top most option.
You can definitely gain extra height when you practice stretching of your spine, neck and leg muscles. For this, there are exclusive stretching exercises available.
Listed below are a few effective stretching practices that promotes height.
Hanging
Hang down the body using your hands. This will stretch your body muscles and hence promote height increase.
How can you stretch? Find a sturdy bar and hang on the bar while holding your hands tight. While doing so, make sure to have your spine and arms straight and stiff. Hold the hanging position for about 30 seconds. Practice this a couple of times in three sets per day.
Toe lifts
This is one more simple form of exercise. As force is applied over the toes and raise up, there is elongation happening in the leg and hand muscles.
And here is how you do it:
Have your back straight and stand on your toes. Stretch out the leg muscles and reach up. At the same time, raise your hands such that you want to reach out the ceiling. Keep doing the same process for couple of times.
Vertical bends
If you want to strengthen your calf muscle, vertical bends is the best exercise. It further expands the area. As understood with the name, in vertical bends, you need to move in vertical motions which ultimately helps you get taller.
How to practice vertical bends?
Stand erect with your toes having your legs kept apart from each other.
Now go on and bend to touch the floor without any bend in the knees.
Do this for about 7 to 8 times
Jogging
The next best exercise to increase height is to jog. This will help lengthen your legs. Jogging is particularly beneficial when practiced right after puberty, but itit holds good when practiced at any period of your life.
Legs up
This exercise is an easy way of increasing your weight. While performing this exercise, there is very heavy stretching taking place along the legs which results in height extension. Here is how you do it
Go on and lie down having your face and palms down.
Have your palms along the chest sides.
At this position, raise your legs at the maximum height possible while having the feet straight and both held together. While performing, get your back supported by your hands if you need. Practice this in sets of 60 seconds for about 10 repetitions.
Skipping
Skipping is not just a form of exercise, but also a lot fun to do. It helps a lot in increasing your height as you jump on and on. As you jump over a rope, your legs get strengthened and make it longer. This eventually helps you get taller. It is to be noted that when you skip, you leave both your legs at a time and get back on floor at the same time too.
Jump squats
Jump squat helps in toning your muscles and joints present in the lower body. This will help a lot in improving your overall height.
Here is how you do it
Stand on normal erect position and move on to squat position by taking your back down in the squatting position. In this process, you will have to bend the knees to a desired level.
Now raise up forcefully as though you are jumping off the squat position
Alternate leg kick
Alternate leg kick is a form of Korean martial art. Here you kick your legs alternatively and this results in extension of leg muscles.
Here is how you do it
Stand straight on an exercise mat
Now stretch your body as much as you can and lift up the legs
Have your hands closer to the chest and hold the fist tight.
Now kick along the sky for a period of 30 seconds. Continue repeating the process for a couple of times and alternate your legs whilele doing so.
Mermaid stretch
Mermaid stretch is the exercise that works out your intercostal muscles. Intercostal muscles is nothing but a series of muscles that is present in the ribs. While performing this, you should have your body held in a straight and erect posture. As you stretch the muscles, it will help you get taller.
Here is how you can perform the exercise
Sit down having both the knees under your left side. Catch hold of your ankles using the left hand.
Now raise the arm and extend it to take it to the head.
Stretch it nicely along right side and hold for about 20-30 seconds.
Continue practicing this on the other side.
Side planks
Side planks gives your leg muscles a nice stretch similar to many other leg muscle workouts. It further helps in making the legs look thinner and stronger. For this, you should lie down on the sides. Have your shoulders erect under the neck. Now stretch the legs and have the left hand over left hip. While doing so, get support from your abs and raise the waist from the ground to reach the right hand’s level. While doing this, have the body in diagonal position with the floor. Stand in this position for about 30 seconds.
These are some of the easy and effective workouts that will help you extend your leg muscles and its length. Well, we have some more including pelvic shift, side stretch and lot more which will be posted as a continuation of this piece of article. Go on and practice this and feel stronger legs. Rather than believing health drinks and other health supplements to lengthen your legs, it is a healthy and active alternative to practice these forms of exercises at home.
