1.Pelvic Shift:
How many hours of the day you generally sit? Did you know that sitting for very long hours affects your height? The changing shape of the spine and the associated muscle imbalances are caused by prolonged periods of sitting, which affects the growth of your body. The pelvic shift is one of the best exercises to increase height to sway away from the negative results of sitting. It increases the curvature of the lower spine and that of the upper back; boosts your height.
Steps To Follow:
♦Lie on the mat with the shoulders flat on the floor.
♦Keep your arms stretched out on the sides with palms down.
♦Bend your knees and draw your feet close to the buttocks.
♦Arch your back so that the pelvis is lifted.
♦Tuck the buttocks and let the legs and shoulders support your weight.
♦Hold the position for at least 30 seconds and repeat.
2.Hanging:(pull up bar exercise)
Hanging your body with the support of your hands does help you stretch out your muscles. Generally, people hang down at a bar. To make this exercise increase height an extra mile, do two or three pull-ups. Don't have a pull-up bar? No problem, pull up a tree branch. Make sure your support is sturdy and can take your whole body weight. After all, you don't want to fall off the support and break your bones.
Steps To Follow:
♦ Jump up and hang on to the bar.
♦ Keep your arms and spine straight.
♦ Remain in the position for 30 seconds.
♦ Repeat the same at least three times daily.
3.Single Leg Hopping:
Hopping exercise to increase height is one of the best fun exercises. This exercise plays a huge role in strengthening your abdominal muscles and promises a thorough workout of your lower body.
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.
4.Puppy Pose:
This exercise to increase height flexes your spine, leg muscles and makes your bones grow longer.
Steps To Follow:
♦Start with positioning your all fours - hands and knees - on the mat.
♦Line up your knees with your hips and your hands with your shoulders.
♦Tangle your toes and walk your hands forward a few inches.
♦Stretch your hips backward halfway to your feet and feel a good stretch in the lower body.
♦Hold this position for 60 seconds and relax.
5.Side Stretch:(side stretch exercise)
Side stretch will make the muscles grow and make them elongated as well. This exercise increase height especially stretches, and strengthens the intercostal muscles. 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.
Steps To Follow:
♦Stand straight with your feet together.
♦Clasp your hands together, stretching over your head.
♦Bend your upper body to the right.
♦Hold the stretch for 20 seconds and get back to the starting position.
♦Repeat the stretch two times and switch sides to do the stretch in the opposite direction.
6.Low Lunge Arch:
Bowing the back and upper body will always result in increasing your height. The upper body is tough to develop, but with the low lunge arch, you can strengthen and stretch out your back pretty well. This exercise also works for lengthening your legs and shoulder bones.
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 step
♦Stretch as far as you can and stay in the pose for 30 seconds. Do the same on the other side
7.Cobra Stretch:
The cobra pose stretches muscles in the shoulders, chest, and abdominals while strengthening the spine.
Steps To Follow:
♦Lie on the floor with your face down.
♦Place your palms on the floor under your shoulders.
♦Lift your chin while arching your spine to form an elevated angle.
♦Arch back as far as possible and stay in the position for at least 30 seconds.
♦Five reps should be good enough to start with the exercise initially.
8.jogging exercise:
Jogging is one exercise to increase height that you can’t miss out on if you are desperate about making your legs longer. Jogging helps you to grow your leg bones naturally and makes them stronger. Jogging works like magic to increase your height, especially when you practice it during or just after puberty.
9.Jumping And Skipping:
If exercising is a tough thing to do, then go for something that helps you have some fun while achieving your fitness goals. Jumping is one such thing. The more times you jump, the more likely you will succeed in making your legs longer. Jumping can be done in several ways - trampoline jumping or skipping a rope. Both can help you reach your maximum height.
Steps To Follow:
♦While jumping, make sure your both legs leave the surface simultaneously and land on the surface at the same time.
10.Vertical Bends:
Vertical bends make the muscles of the calf area expand in the vertical direction and thereby improves your height.
Steps To Follow:
♦Stand up and position your legs slightly apart.
♦Bend down and try to touch the floor without bending your knees.
11.Glutes And Hip Bridge:
This exercise helps you to improve flexibility in your back. While doing the bridge, you stretch the hip flexors, which help elongate your lower back and the back of your thighs.
Steps To Follow:
♦Lie on your back and extend your hands down to grab your ankles.
♦Lift your knees and hips so that you make your body parallel to the floor.
♦Finish by lifting your torso from your hips so that you are stretching out your back.
12.Jump Squats:
Jumping exercises, like jump squats, are one of the best ways to increase height. It supports the conditioning of the muscles and joints of the lower body and improves the body's height.
Steps To Follow:
♦Start with a normal standing position, with your body facing forward.
♦Lower yourself into the squat by lowering your hips back and down while bending your knees.
♦Drive hard with your legs as you come up out of the squat while initiating a jump.
13.Cobra Stretch:
Did you know that the cobra snake inspires cobra stretch? The pose resembles the cobra snake when it raises its head and spreads its neck. This exercise is especially famous for stretching your abs.
Steps To Follow:
♦Lie with your face-down on the floor with your palms pressing into the floor at shoulder height.
♦Lift your head toward the ceiling while extending your arms to arch your back as much as possible.
♦Hold this position for 30 seconds, and relax.
14.Downward Facing Dog:
The downward pose resembles an upside-down alphabet - V. This exercise helps strengthen the entire back and elongates your back muscles.
Steps To Follow:
♦Stand up and bend your body such that your hands are at your shoulders-width apart and your feet are at hips-width apart.
♦Push the floor away and engage the shoulders and the upper body while elongating your tailbone towards the ceiling
♦Feel a gentle stretch in the arms, shoulders, lats, and spine.
15.Surya Namaskara:
Sun Salutation or Surya Namaskar is the most popular yoga exercise, consisting of 12 different yoga poses. Every pose stretches your back, shoulders, legs and helps you to increase your height.
Floor and stay in the position for 30 seconds.
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