Home gym exercises to increase height
Who wouldn't want to be tall and beautiful?
Well, we all want to!
doubt, people are always desperate to increase their height in any way possible. Nowadays, several medicines and acupressure treatments are available
your muscles, releasing the growth hormones which are responsible for height
gain. A proper diet keeps these hormones fresh and active and helps in rebuilding
Exercises To Gain Height
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
1. Bar Hanging
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
knees slightly 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.
2. Dry Land Swim.
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 another hand. You should aim to hold the position for 20
seconds. Adding wrist and ankle weights will be more beneficial as it will tone
3. Pelvic Shift
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
4. Cobra Stretch
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
5. Super Cobra Stretch
(similar to the end position of the cobra stretch). Now bending your hips, bring your body up to form an inverted V position. While doing this, tuck your chin against
6. Hopping With one Leg
course of any activity like watching TV, playing in the park, or while doing any
other work. Hop on your left leg eight times with your hands pointing towards
7. Pilates Roll Over
facing down. Keeping your legs together, extend them straight up towards the
ceiling and bend them backward making them touch the floor. Touching the
floor in this way may appear difficult at first, but with practice, it will get easier.
8. Forward Spine Stretch
about shoulder-width apart and your feet should be flexed. Inhale and extend
your spine flexed to the maximum extent. This may appear to be difficult
9. Cat Stretch
position and your head down. The spine at this position should be arched. Keep
10. The Bow Down.
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
11. Forward Bend
straight with your legs wide apart. Extend your hands up straight, bend down
12. Spot Jum.
13. Hands-on The Head Bow Down
14. Standing Vertical Stretch
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
your legs straight while stretching. Each such repetition should last for 3 to 5
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.
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20. The Table
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Sit down on the floor keeping your legs straight. Your torso should be absolutely straight. Now, place your palms on the floor next to your butt and tuck your chin against your chest. Having done so, bring your head as far as it will go. While
doing this, you should raise your body so that your knees bend while the arms
stay straight. Your torso and upper legs should be straight and horizontal to the
floor while your arms and lower legs should be perpendicular to the floor. In this way, you occupy the shape of a table. It is quite a difficult stretch and you
should try to do the best you can even if you cannot do it perfectly. Each
repetition should be done for 8 to 20 seconds.
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21. Inversion Table
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To do this exercise, hang upside down from the “inversion table” gym
equipment. This strengthens your torso.
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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
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