Height can enhance an individual’s appearance and boost confidence. This is why many people want to grow taller. There are medicines and treatments that have been found to help a person become taller. But, many of these are costly and some even have unwanted side effects. Not to mention, there is no 100% guarantee of success.
To increase your height, your best bet is to go for natural ways such as proper diet, sleep and exercise. Exercise helps in strengthening and toning your muscles, but did you know it also helps release growth hormones?
A person’s height is determined largely by their genes. However, factors like diet and exercise have been found to help. Here are exercises you can do 2-3 times a week to help you become taller:
1. Dead hang
Hanging on a horizontal bar stretches the spine and increases the pull of gravity on the body. You’ve probably seen these things in gyms like Gold’s Gym. Place the bar at a height that lets your body extend with some room to move. If your body cannot fully extend, you can also slightly bend your knees. Grasp the bar with your palms facing outwards and relax your whole body. Hold the position for 30 seconds and do it 5-10x.
2. Dry land swim
Lie on your belly on the floor or mat and fully extend your body. Put both arms in front of you with palms facing the floor. Raise your right arm and your left leg as high as you can. Hold this position for 10 seconds and repeat with the opposite arm/leg.
3. Pelvic shift
This exercise helps stretch your body from the spine all the way to your hips. Begin by lying on your back with both arms and shoulders flat on the floor. Draw your knees as close to your buttocks as possible (knees bent) and as you arch your back, push your pelvis up and hold this position for 20 seconds. Repeat 5-6x.
4. Super cobra stretch
Keep both arms perpendicular to the ground and arch your spine. Bring your body up until you’re able to form an inverted V as you bend your hips. Tuck your chin as close to your chest as you can. Hold this position for 5-10 seconds and repeat.
5. Roll-over
This Pilates exercise stretches the spine and helps lengthen your neck and upper body. Lie down on your back with both arms on the side (T position). With legs straight, raise them towards the ceiling and with your core engaged, slowly bring both legs over your head until they touch the floor. Hold the position for 15-20 seconds.
6. Cat stretch
This exercise opens up the spine and strengthen the chest, back and shoulders. Place both hands and knees on the floor. As you slowly inhale, flex your spine and then as you slowly exhale, arch your spine and keep your head down. Shoulders should be high and straighten your elbows, with your pelvis touching the floor. Hold this position for 10 seconds.
7. Forward bend
Stand tall with both legs wider apart. Extend your hands to the ceiling and slowly bend your body forward without bending your knees as you touch the floor with both hands. Hold this position for 20 seconds and slowly go back to the original position.
Here’s a demo video for dead hang exercises: