
Following a few exercises to increase height might help you become taller.
Height plays an important role in enhancing the persona of an individual. No doubt, people are always desperate to increase their height in any way possible. Nowadays, a number of medicines and acupressure treatments are available which claim height gain. But, these are quite expensive and have associated side effects. Moreover, there is no 100% guarantee of success for these methods.
Thus, the best possible way to increase height is naturally combining an exercise routine with the right diet. Proper exercise helps in toning and strengthening your muscles, releasing the growth hormones which are responsible for height gain. Proper diet keeps these hormones fresh and active and helps in rebuilding themselves.
Exercises To Gain Height
Though it is a well-known fact that the vertical body height is determined by genetic factors, it can be even influenced to an extent by physical factors like diet and exercise. Mostly, growth stops after the onset of puberty when the growth plates in the long bones in our body get fused. However, growth still continues for some people even at the age of 22-25 and so, it is possible to add a few inches to your height even after this stage by resorting to exercise to increase height.
These exercises should be adopted and practiced regularly 2-3 times a week for best results. Over exercising should be avoided as it can cause injury and will hamper the recovering capacity of the body.
1. Bar Hanging

Gravity adversely affects your height by compressing your spines and joints, which squeezes and thins the cartilage, giving you a shorter appearance. Hanging on a vertical bar is a simple way to combat this problem. Hanging makes the lower torso’s weight stretch the spine and decreases the pull on the vertebras. This results in increasing the height by 1 to 2 inches, but not instantly.
A horizontal bar for this should be placed at such a height that it allows the body to extend with room to move. If your body cannot fully extend, then bend your knees slightly in order to hang freely. Ensure that while grasping the bar, your palms are facing outwards. While hanging keep your arms, shoulders and hips as relaxed as possible, so that the gravity effectively pulls the body further. For additional benefits, you can try wearing ankle weights. This process should last for 20 seconds with a gap in between and should be repeated at least 3 times. This can most certainly be considered a good choice among the height increasing exercises.
2. Dry Land Swim

This exercise is also known as “alternate kick” and it basically focuses on your lower back.
Start off by laying down flat on your stomach. Your body should be fully extended. Place your arms straight in front of you with your palms facing down towards the floor. Then raise your left arm higher than your right arm. Keeping your legs straight, lift your right leg as far off the ground as you can into the air. Remain in this position for at least 4 seconds and then repeat the procedure with your other leg and other hand. You should aim to hold the position for 20 seconds. Adding wrist and ankle weights will be more beneficial as it will tone your lower back muscles and increase your resistance.
3. Pelvic Shift
Being extremely simple, this exercise helps in stretching your body up and down from the spine and also your hips.

You can start off by lying on your back. Place your shoulders and arms firmly on the floor. Now bend your knees and draw your feet as close to your buttocks as you can. Arch your back to thrust your pelvis upwards. This position should be held for 20 to 30 seconds. This exercise enables you to stretch more giving flexibility to your front hips.
4. Cobra Stretch

5. Super Cobra Stretch

Start by keeping your arms perpendicular to the floor and the spine arched (similar to the end position of cobra stretch). Now bending your hips, bring your body up to form an inverted V position. While doing this, tuck your chin against your chest and then return to the original position. Each repetition should last for 10 to 20 seconds.
6. Hopping With One Leg

7. Pilates Roll Over

Start off by lying on your back with your arms along your sides and palms facing down. Keeping your legs together, extend them straight up towards the ceiling and bend them backward making them to touch the floor. Touching the floor in this way may appear difficult at first, but with practice it will get easier. The more you stretch yourself, the more your spine lengthens.
8. Forward Spine Stretch

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 so, bend forward and try to touch the tips of your toes.
If you can touch your toe tips, then you can try stretching even more to keep your spine flexed to the maximum extent. This may appear to be difficult initially, but the position can be achieved through regular practice.
9. Cat Stretch

Place your hands and knees on the floor with your arms locked out. Inhale while flexing your spine down and exhale while bringing your spine up into an arched position and your head down. The spine at this position should be arched. Keep your shoulders high and elbows straight. Your pelvic bone should touch the floor. Each repetition should last for 3 to 8 seconds.
10. The Bow Down
Stand straight with your hands placed on your hips. Staying in this position, bend forward as far as possible, leading with your head. Always remember not to bend your knees and keep your chin off your chest. Each repetition should last for 4 to 8 seconds.
11. Forward Bend

12. Spot Jump

13. Hands On The Head Bow Down

Stand with your hands placed together behind your neck and bend forward as far as possible. Bring your chin onto your chest but do not bend your knees. Each repetition should be done for 4 to 8 seconds.
14. Standing Vertical Stretch

15. Super Stretch

16. Wall Stretch

17. Straight Legs Up

18. Two Straight Legs Up

19. Downhill
Stand with your hands together and arms behind you. Bend down at the waist as far as possible and slowly swing your arms as high as possible behind you. Each repetition should last for 4 to 6 seconds.
20. The Table

21. Inversion Table

To do this exercise, hang upside down from the “inversion table” gym equipment. This strengthens your torso.
22. The Plank
Lie down, keeping your knees bent and feet flat on the floor as close to your butt as possible. Having done so, grab your ankles and hold onto them. Now, raise your hips up and arch your spine, thereby lifting your abs towards the ceiling. Try to lift your abs as high as possible and then go back to your original position. If you have difficulty in holding on to your ankles, keep your arms to the side and use them to push yourself up. Each such repetition should last for 3 to 10 seconds. This stretch might seem difficult initially but with regular practice, you will be able to do it in the right manner.
23. Ankle Weights

Sit on a high chair and tie an ankle weight fastener to add weights to your ankle. You can start with small weights and gradually increase your weights as you go on. Allow your legs to stretch down due to the pressure of the weights. After completing this procedure, remove the weights and allow your legs to relax by kicking your legs gently 5 to 10 times and then vigorously 5 to 10 times. This flexes your knee cartilage and enables it to grow in length.
24. Alternate Leg Kick

This exercise is similar to swimming except for the fact that it is not done in a pool. It basically focuses on your lower back, strengthens it and makes it firm so that you stand tall.
You can start off by lying down on your stomach on a flat and firm surface. Stretch your body to the maximum extent. While resting your chin on the floor, stretch your arms out in front of your face with your palms facing downwards. This should be the starting position. Now raise your right arm a few inches from the floor and lift your left leg off the floor simultaneously without bending your knees, as far up as you can. Maintain this position for a few seconds and then come to the starting position. Repeat this process with your left arm and right leg. This exercise helps in toning the lower back and prevents slouching. A toned back can stay upright and make you appear taller.
25. Leg Kick

This is actually a move from Tae Kwon Do. This is a defensive move but helps increase height. To do this, stand on the ground with feet slightly placed apart. Then, balling up your energy, kick out without moving your thighs.
26. Swimming

Swimming for a couple of hours for at least 5 days a week is considered to be extremely beneficial for increasing your height. Being a full body exercise, swimming is the most intense form of exercise done in water. It enables you to use your legs, body, and arms to the fullest and thus, develops muscle strength. Breast stroke is the best swimming style to increase your height. Hence, if you want to increase your height, it is advisable to learn and practice swimming.
27. Rope Skipping

Apart from the exercises given above, Rope skipping is no less important than exercises when it comes to the growth factor, which is closely related to height.
28. Sprints
Sprints also help in height gain. These exercises will definitely help you in increasing your height. But the key to success lies in doing them regularly and consistently. Besides, the intensity and duration of these exercises should be increased gradually, and the exercises should be combined with a balanced diet for best results.
29. Basketball

These stretching exercises for increasing height, if done regularly, will gradually increase your height. Along with a proper diet, and good nutrition, these exercises will also boost your immunity and facilitate the growth of the body. Please be advised to start any form of exercise only after consulting a medical practitioner to confirm whether these are suitable for you or not.
Height plays an important role in the way one looks and feels. While there are many medicines and treatments available nowadays claiming to increase the height, it might not be actually frutiful without any side effects thereof. Instead, you can try out the above mentioned exercises to increase height. These help stretch and tone your muscles while correcting your posture that may bring about a gradual difference in your height. Bar hanging, pelvic shift, cobra stretch, and forward spine stretch are few of the exercises you can easily incorporate in your daily workout routine to help increase your height.
Frequently Asked Questions
Q: Is it possible to grow 6 inches taller?
A: Yes, eating a balanced diet, doing exercises that stretch your body, and leading a healthy lifestyle may help release growth hormones that possibly make you taller. Exercises may also help correct your posture and make you look taller by a few inches.
Q: What are the best exercises to increase height after 18?
A: Skipping and simple hanging and stretching exercises may help you grow a few inches taller. However, do note that most people reach their maximum height by 18 years of age.
Q: How to increase height with stretching exercises?
A: A proper exercise routine coupled with a good diet may help release growth hormones. Perform stretch exercises like bar hanging, cobra stretch, etc., at least 2 to 3 times a week.
Source: stylecraze.com