Increase in height depends on the age of a person. Till 18 years of age, the growth plates of the body are open. Therefore, youngsters and people in their very early adulthood phase can increase their height by doing some exercises that work on the growth of the muscles in the body. Below are listed, some of the exercises that helps in increasing one’s height.
These exercises aims at stretching and making the body area flexible. The bones and cartilage of the body grow, when high intensity stretching exercises are done. More amount of HGH or Human Growth Hormone is also secreted. The hormone and the exercises have a synergetic effect on the height increase. The exercises listed below, work both the upper and lower parts of the body and are based on Pilates concept. The exercises should be performed 3 times every week. There is a suggested time gap of 48 hours between 2 exercises.
1. Vertical Hanging
This is one of most beneficial exercises as well as the simplest for increasing height. The exercise causes spine extension as it elongates the cartilage in the vertebral column.
2. Basketball / Skipping
These sports activities involve jumping, which increases the blood supply to the long bones found in the body. It also exerts an additional pressure on them. They, thus grow to greater length and acquire more mass.
3. Cobra Stretch
Lie down on the floor on the chest. Keep the lower body still and lift the upper body on your arms. Stretch as much as you can. Hold the position there for 15 to 20 seconds. This is a great exercise for increasing height and is pretty simple to perform.
4. Vertical Bend
Stand on the floor with your legs slightly placed apart from each other. Now bend down and try to touch the floor beneath. But, during the bend, make sure that you do not fold (or turn) your knees.
Initially, you may not perform better, but with time, you will be able to place your whole palm on the floor without even bending the knees. This exercise straightens the spine and grows it longer.
5. Lying Two-Way Stretch
Lie on the floor on your back. Place the arms above the head so that they rest on the floor. Now stretch the arms and legs simultaneously so that they extend away from the body. Hold the position for 20 seconds. Perform 2 to 3 sets of the exercise at a time.
6. Standing Vertical Stretch
Stand in a vertical manner on your toes. The arms should face upwards. Now try to lift the body on the toes and stretch to the maximum extent. The exercise elongates the spine and increases the blood flow to the lower portion of the body. You can perform the stretch for 30 seconds in 1 rep.
7. Leg Kick
This exercise increases the length of lower body. You can perform them by standing on the floor and kicking the lower part of legs vigorously. The exercise will work on your cartilage.
8. Standing Side Bend
Stand on your feet, on the floor. Bend the body to one side (either left or right). Stretch to the maximum extent. Hold the position for 20 seconds and then repeat the exercise by bending towards the other side.
9. Inversion Table
This exercise has been miraculous to increasing height. To perform this exercise, you will need an “Inversion Table”. Hang yourself upside down on an Inversion Table. In this way, you will be able to increase your height as both your upper and lower body area will get stretched.
10. Ankle Weights
Tie weights to your ankles and let them hang downwards. Your knee cartilages will be stretched and your lower body length will be increased.
You can increase your body frame by doing these exercises. You can also take protein supplements or eat food rich in protein to achieve better results. Human Growth Hormone supplements (HGH) are also available. It is better to consult a doctor before using these or other supplements.