blog cover blog cover

Fitness

7 Simple Height Increase Exercises That You Can Include In Your Daily Routine

By Anubha Das

Updated - Aug. 16, 2021 4 min read

Are you looking for a quick way to gain height after the age of 18?

 

Is it a huge deal to grow taller? Not at all!

It's all about eliminating the decompressions that have built up on the vertebrae over time as a result of gravity and bad postural habits. Multiple variables impact a person's height, including the environment, hormones, heredity, and diet. Fighting these effects is difficult, but not impossible.

 

Even in your mid-twenties, if you have a strong desire, you may increase your height. Exercising is one of the most effective strategies to gain height quickly and get taller.

In this blog, you explore some best height increasing exercises.

 

1. Pelvic Shift

 

How many hours a day do you spend sitting? Did you aware that sitting for lengthy periods of time has an effect on your height? Prolonged durations of sitting lead the spine to change form and related muscular imbalances, which impairs your body's growth. The pelvic shift is one of the most effective exercises for increasing height and avoiding the harmful effects of sitting. It helps increase your height by increasing the curvature of your lower spine and upper back.

 Steps To Follow:

  • Lie face down on the mat, shoulders flat on the floor.
  • Keep your palms down and your arms extended out to the sides.
  • Bring your feet near to your buttocks by bending your knees.
  • Lift your pelvis by arching your back.
  • Tuck your buttocks in and lean on your legs and shoulders for support.
  • Repeat for at least 30 seconds.

 

Image Courtesy: Healthline

 

2. Rope Skipping

 

Another technique to stretch your muscles and gain height is by skipping. It's also a great method to stay in shape. Another option is to use a trampoline, which is more common in western nations and is now being adopted in many children's play areas in India.

 

Steps To Follow:

  • Take a skipping rope and jump with both legs together in-sync with the cable.
  • You can repeat this process for as long as you can.  

 

Image Courtesy: Runner's Blueprint

 

If you do not own a skipping rope yet, you can buy it from Amazon.

 

Price @ INR 499

 

Image Courtesy: Amazon

 

 

3. Single Leg Hopping

 

One of the most enjoyable height incresing exercise is hopping. This exercise helps to develop your abdominal muscles while also providing a full lower-body workout.

 

 Steps To Follow:

  • Hop on your left leg ten times.
  • Position your hands straight up pointing towards the sky.
  • Hop on your right leg similarly.‍

 

Image Courtesy: Skimble

 

4. Puppy Pose

 

This height increasing exercise flexes your spine, leg muscles and makes your bones grow longer.

 Steps To Follow:

  • Begin by getting down on all fours - hands and knees - on the mat.
  • Your knees should be in line with your hips, and your hands should be in line with your shoulders.
  • Tangle your toes and take a couple steps forward with your hands.
  • Feel a wonderful stretch in your lower body by stretching your hips backward halfway to your feet.
  • Relax after 60 seconds in this position.

 

Image Courtesy: Gaia

 

Need workout shoes?

REEBOK Workout TR LP Training Shoes From Ajio @ INR 2,400

 

Image Courtesy: Ajio

 

5. Calf Stretch

 

Calves are important for the proper functioning of your body. Here's how you can give it a shot.

 

Steps To Follow:

  • Stand straight facing a wall.
  • Make a fist on the wall.
  • Place your right foot forward, heel to the ground, and gently bend your knee.
  • Lean against the wall while pushing your left leg backwards and stretching as much as possible.
  • For at least 15 to 20 seconds, hold the stretch.
  • Return to a standing posture gradually.

 

Image Courtesy: Healthline

 

6. Low Lunge Arch

 

When you bow your back and upper body, you will always gain height. The upper body is difficult to develop, however the low lunge arch can help to strengthen and stretch your back. This exercise will also help you extend your legs and shoulders.

 Steps To Follow:

  • Lock your two palms with your fingers and stretch your arms to the front of your right leg.
  • Bend your right leg and stretch out your left leg while you do the step 1.
  • Stretch as far as you can and stay in the pose for 30 seconds. Do the same on the other side‍

 

Image Courtesy: Yoga Journal 

 

7. Cobra Stretch

 

The cobra pose stretches muscles in the shoulders, chest, and abdominals while strengthening the spine.

 Steps To Follow:

  • Lie down face down on the floor.
  • Placing your palms on the floor beneath your shoulders is a good idea.
  • To create an elevated angle, lift your chin while arching your spine.
  • Arc your back as far as you can and hold it for at least 30 seconds.
  • Five reps should plenty to get you started with the workout.

Image Courtesy: Yoga Journal 

 

You'll need to have good strechable clothes for such height incresing excercise. Worry not, check out the amazing collection of yoga shorts on Myntra.

 

 


That is not how it works if you expect overnight miracles. To notice benefits, you must do these workouts for at least a few months. All the best!


 

SHARE

bookmark icon