Be it in the matrimonial department or air hostess vacancies, height is an important factor in enhancing the persona of an individual. While it is perfectly fine to be of any height – short, medium, tall – and no height is the correct or wrong one, a lot of us are not happy with our physical appearance, weight or even height! And the truth is there are solutions available all around, while some may be more convenient, they are not always feasible.
A well-known fact is genetics determine the height of a person, but the truth is even physical factors like good exercise and the right diet influence how tall you can be! A good fitness regime helps in toning and strengthening the muscles which are responsible for increased height.
Mostly, after the onset of puberty, growth plates in the long bones get fused, but for some height, growth takes place till the age of 22-25. So continue reading to find out about a few stretches that can add a few inches to your height, even after you have entered adulthood!
Let’s start with one of the most common and well-known stretches to increase height. Stand straight with hands straight up, and then slowly bring them down till they touch the toes without bending the knees. Stay in this position for 30 seconds and repeat ten times in a day, for quicker results. This stimulates the back and calf muscles and improves the functionality of the liver and kidneys, so great for youngsters!
Tip: Older adults shouldn’t do this exercise because it compresses the vertebrae’s anterior religion, which may make you shorter!
Although the results are not instantly evident, bar hanging is considered to be one of the most effective height-increasing exercises because it stretches the lower torso and decreases the pull on the vertebrates. All you need is a solid, strong bar fixed seven feet above the ground. Stand straight with your hands straight up, lift your body, communicate well with all upper body muscles and stay in this position for 20 seconds, repeat three-four times a day.
Tip:If you have become a pro at the basic level, you can bring in a variation: wrap your legs around the bar, with the body turning upside down.
A common yoga asana (Bhujangasana), this exercise is beneficial for the growth of the cartilage between your vertebrae. Get down flat on your stomach with your legs stretched out. Next, take a deep breath in, lift your chest and abdomen, placing all the body weight on the palms. Stay in this position for 30 seconds and then slowly release the breath. Do this four to five times a day. The cobra stretch has other benefits too, like ensuring better nutrient absorption by increasing blood and oxygen circulation in the body.
Tip: This stretch should be avoided if someone has any kind of injury in the fist, or done only for five seconds in case of acute pain.
This stretch is harder than it looks. Start by facing a wall and place your hands flat on it. Place your right leg forward, heel flat and knees slightly bending. Next, stretch your left legs backwards as much as possible, and lean towards the wall. Each repetition here should be done for 15 to 30 seconds.
Tip: While doing this stretch, you will see better results if your leg is on your tiptoes because then the calf muscles are involved.
Dry Land Swimming
With the ongoing pandemic and lockdown restrictions not lifted, one thing is for sure: everyone misses swimming in the pool! We have a beneficial replacement, dry land swimming. Often termed ‘alternate kick’, this exercise aims at the alternate movement of the lang-hand pair like the freestyle stroke. Each set should be for around 20 seconds. This stretch focuses on simultaneously stretching lower back and thigh muscles, boosting the growth cells!
Tip: To improve the results, add wrist and ankle weights.
The pelvic shift helps in strengthening your back body cells. Start by lying down in a straight position. Next, bend your knees, put pressure on your foot and gently raise your hips. Keep your back straight. Breathe in slowly and bring back your lower back at the base. Hold onto this position for 20 seconds then repeat it again and again. Pelvic shift helps you to get a round booty while increasing your height. It also helps in staying away from the negative effects of sitting. Worth adding this stretch to your exercise list.
Tip: While practising this stretch, ensure you use a yoga mat because it has an anti-slipping nature.
Forward Spine Stretch
One of the exercises we were forced to do as children in physical education classes! This is a simple yet effective exercise for proper articulation of the spine. Begin by sitting up straight with your feet spread out. Extend your legs about shoulder-width apart. Inhale deeply, bending your spine forward with hands joined and stretched along with the spine. Try touching your toe tips, or else, just keep your spine flexed to the maximum extent. Do in sets of three to four and hold each stretch for 10-15 seconds.
Tip: It is best if this stretch is done early in the morning with an empty stomach.
Pilates Roll Over
Pilates, generally, is a great method to stretch your spine out. This stretch will provide length to your upper body and extend the vertebrae in your neck. Start by laying your arms on your sides, palms facing down! Then take your legs and stretch them up and then behind till it reaches the floor. This may be a difficult exercise and it may feel like all your bones are breaking but remember: No pain, no gain.
Tip: In case, you do not have resistance bands, you can do it without them, under the guidance of a professional.
Low Lunge Arch
Toning the upper body is robust and requires some hard work and arching it is an effective technique! Kneel, place your right foot forward and bend the knee. Put your left leg backwards with your knee touching the ground. Put your hand up, joining the palms together in a namaskar position. Stay as long as you can and then repeat the same with a left knee forward. Toning your calf and back muscles, this stretch also gives you thinner arms.
Tip: This exercise will also work for lengthening your shoulders and leg bones, so add it to your fitness regime today!
Side stretch will elongate the muscles, increasing height by strengthening the intercostal muscles. Stand straight with your feet together. Clasp your hands on both sides on your love handles then bend your upper body slowly to the right, then to the left. Hold each stretch for 10 seconds and get back to the starting position. Repeat the stretch two times and do it in sets of 10.
Tip: While doing a side stretch, make sure you feel the muscles pull all along your side from your lower back and up to your shoulder to succeed in boosting height growth.