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.
Scientists estimate that differences in height are about 60–80% due to genetics and 20–40% due to environmental factors like nutrition. In many countries, average height has increased over the last century.
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.
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 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.
Being extremely simple, this exercise helps in stretching your body up and down from the spine and also your hips.
Pelvic Shift
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.
Cobra Stretch
This yoga exercise is intended to stretch your spine, thus making it supple and flexible. It is beneficial for the growth of the cartilage between your vertebrae, causing an increase in your vertical height. Lie on the floor with your face down and palms on the floor under your shoulders. Arch your spine up leading your chin also to form an elevated angle. Arch back as far as possible. At least 3-4 reps should be done with each repetition lasting between 5 to 30 seconds.
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.
Spot Jump
Keep your legs close and stand on your toe.
Now, start jumping with your hand straight up in the air for at least 2 minutes.
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.
Standing Vertical Stretch
To do this exercise, stand on your toes with feet placed apart and lift your body on them. This helps in toning calf muscles too.
Super Stretch
Stand with your hands placed together behind your neck and bend your head upwards and back as far as possible. Each repetition should last for a duration of 5 to 15 seconds.
Wall Stretch
Stand up against a wall and try to reach your hands as high as possible. While doing so, you can get onto your tiptoes. Your spine should be kept flat against the wall as much as possible. Each repetition here should be done for 4 to 6 seconds. This stretch is a bit harder than it looks because your spine is kept flat against the wall
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