15 Effective Exercises to Increase Height
Height plays a key role in enhancing one’s appearance. While it’s perfectly fine to be any height, many of us wish we were taller. Although genetics primarily determine height, healthy eating and regular exercise can also have an impact. Here are 15 effective exercises to help you increase your height:
1. Jogging
Jogging is great for strengthening your legs and bones, especially during puberty. It’s a moderate running activity performed at a constant speed for an extended time.
2. Forward Spine Stretch
This seated exercise helps lengthen your spine. Sit straight with your legs extended. Inhale, stretch your arms, and try to touch your toes. Hold for 10-15 seconds, repeating 3-4 sets.
3. Jump Squats
Jump squats strengthen your joints and muscles, promoting height growth. Stand normally, squat down, then jump up while driving with your legs. Repeat multiple times.
4. Bar Hanging
Bar hanging stretches the lower torso and reduces pressure on the vertebrae. Hang from a bar set 7 feet high, lifting your body and holding for 20 seconds. Repeat 3-4 times daily.
5. Cobra Stretch
Also known as Bhujangasana, this yoga pose promotes vertebrae cartilage growth. Lie flat, inhale, and lift your chest and abdomen, supporting your weight on your palms. Hold for 30 seconds, repeating 4-5 times daily.
6. Wall Stretch
Place your hands flat against a wall, stretch your right leg forward, and extend your left leg back. This stretch engages calf muscles, enhancing height growth.
7. Dry Land Swimming
Dry land swimming, or alternate kick, mimics swimming movements. Alternate leg and arm movements for 20 seconds, targeting lower back and thigh muscles.
8. Pelvic Lift
Lie flat with knees bent and feet shoulder-width apart. Press your feet down and lift your hips, forming a bridge. Breathe deeply and lower your hips back. Repeat for a great stretch.
9. Alternate Leg Kick
Stand straight, kick one leg to your chest, then straighten it. This exercise, similar to Tae Kwon Do moves, focuses on your thighs and helps increase height.
10. Pilates Roll Over
Lie flat with arms by your sides and palms down. Lift your legs over your head until they touch the ground. This stretch lengthens your spine and neck vertebrae.
11. Low Lunge Arch
Kneel with your right foot forward, extend your left leg back, and raise your hands in a prayer position. This stretch tones your back and leg muscles, promoting height growth.
12. Side Stretch
Stand straight with feet together. Clasp your hands and bend your upper body to each side, holding for 10 seconds. Repeat for two sets of 10 to strengthen intercostal muscles and enhance height.
13. Mermaid Stretch
Sit and kneel to the left, holding your ankles. Raise your right arm over your head and stretch. Hold for 20-30 seconds to improve posture and appear taller.
14. Puppy Pose
On all fours, extend your hips back and your hands forward. Hold for 60 seconds to lengthen your spine and strengthen your legs.
15. Downward Facing Dog
Form a downward V shape with feet hip-width apart and hands shoulder-width apart. Stretch your tailbone upward, feeling a gentle stretch in your arms, shoulders, and spine.
Summary
Genetics significantly influence height, but nutrition, sleep, and physical activity can also play a role. While most height growth ends after adolescence, these exercises can help you maximize your height potential.
FAQs
Does height increase after 18? Most people won’t grow taller after 18, even with a healthy diet.
Does running increase height? Running doesn’t increase height as effectively as other exercises.
