How to Growth Height Exercises
People are admired for their heights. Everyone wants to possess a tall physique. But everyone can not be tall, as this is a matter related to genes. Our height is controlled by our genes. If we possess taller genes, our height will be good; otherwise, we will remain short. But today, scientists and nutritionists have proven that we can follow specific tips to enhance our height despite short stature.
Taking a balanced diet, following a strict exercise regimen, and getting 9-10 hours of sleep can increase our height. It has been scientifically proven that the height of human beings grows till the age of 25 years. So if a person starts after the rules seriously at a tender age, he can enhance his height. Intake of a high-protein diet also helps to increase height. Children should be given milk, meat, chicken, eggs, fish, and green vegetables. Proteins enhance bone and muscle growth, which in turn increases height.
Exercises also play an important part in the growth of the human body. But a strict daily routine is required to get positive results. If a person exercises for one or two weeks and then forgets or stops, it will be useless. So, proper routine, dedication, and time management are required to enhance growth.
Many exercises can help us increase our height. But before taking them, a family doctor or a good medical practitioner must be consulted. Also, if a person feels uncomfortable or pain in certain parts of the body while doing stretches or any type of exercise, he must stop doing it because continuing the same can be dangerous.
Some companies have developed height-increasing supplements, powders, pills, etc., but they do not suit everyone. Also, all these pills and powders should not be consumed without taking advice from a registered medical practitioner. They can be harmful and have some side effects. Some people start exercising or taking medicines when they see their friends or relatives taking them. But each body is different. The time period allotted to the exercises should be very small during the initial weeks.
The time for each exercise should be slow. However, there are many types that can enhance an individual’s height. Swimming is the best exercise as it is a body exercise. It stretches the spine, arms, and legs and refreshes our bodies on hot summer days. Height-growing exercises strengthen muscles and release growth hormones, increasing height.
Some famous exercises prescribed for height growth are stretching, running, hanging, skipping, etc. These can help you grow taller naturally, even after puberty. If done accurately and regularly, one can meet his dream height.
Following is given the information about growth-enhancing exercises along with the steps followed and time allotted to each exercise
1. Stretching—This type of exercise targets the spine and strengthens it. Stretching exercises also make the body more flexible and speed up bone growth.
Step: Stand still vertically on your foot. Raise your body with both arms facing up. Stretch your body up as much as possible. To get the best results, remain in this position for 50 to 60 seconds. Redo this exercise about 15 times. This exercise must be done regularly.
2. Pelvic Shift-There are many exercises that are not difficult but very easy to do. This is also effective in increasing height. It is targeted at the lower spine and increases the flexibility of the spine.
Steps: Lie on the floor with your back, shoulders, and arms touching the ground. Then, bend your knees with your foot on the floor. Do the pose for 20 seconds and repeat the process several times. Exercises make the body flexible and strong. They also strengthen bones and muscles.
3) Ankle weights—Ankle weights help increase height. They enhance the growth and stretching of knee cartilage. Exercises definitely help if done at regular intervals on a daily basis. One has to be patient for the results because the difference does not seem to be in height in one day. Everything takes time, and so does human height.
4) Basket ball—Playing basket ball is a good exercise for growing tall. Basketball players are tall and robust. Playing basketball stretches legs and makes them grow. Teenagers who play basketball attain a good height.
5) Basic leg stretch: While sitting on the floor, spread your legs apart. Now, try to touch the right hand with the left hand. Try to keep your knees as straight as possible. Repeat the process with the other hand and toe. This stretch works for both the spine and the legs.
6) Cobra – Put a mat on the floor. Lie down with your face and palms touching the mat. Begin to arch your spine up, leading with your chin. Arch as far back as possible do the exercise for five to thirty seconds. Repeat the process several times. This is a strenuous exercise; you must consult your doctor if you feel any discomfort.
7) Swimming: It definitely makes a person taller. Swimming for 4-5 hours on a weekly basis will start doing wonders for one’s height. As swimming involves the full movement of legs and arms, this will develop muscle strength and lengthen them within weeks.
8) Hanging:- It is the most effective exercise for meeting height. Any age group can do it. This must be done on an everyday basis to get positive results. It helps not only to grow taller but also to stay fit. It makes a person active and this exercise should be done for about thirty minutes weekly. Hanging makes arms and palms stronger. It stretches arms and spine, but one must not force himself or exceed one limit while hanging because falling can be dangerous.
9) Leg Kick: Stand upright and kick your legs harshly without moving the thighs. This exercise is similar to free kicking in football and helps the legs grow. It is performed in martial arts such as karate, kung fu, etc.
10) Hands on the head, bow down – Stand straight. Put your hands behind your neck. Now bend forward as far as possible. Bring your chin downward. Don’t let your knees bend. Remain as such for 15 seconds, and repeat the process several times.
11) Wall Stretch—Stand against a wall, keeping your spine flat against the wall. Stretch your hands as much as possible while standing on your tip toes. Each repetition should last four to six seconds. This is a difficult exercise, so don’t try it beyond your limits.
12) The downhill: Stand with your 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 4-6 seconds.
13) Yoga: Yoga and skipping also help in gaining height. Children should be encouraged to skip with a rope. Many exercises taught by yogis help enhance growth. One such exercise is ‘karnapid asana’. This pose should be done if one has flexibility in the body. Lie straight on the ground.
Lift both your feet together to a ninety-degree angle, then slowly lower them towards your head so that they each land on both sides of your head. This asana ensures total stretching of the spinal column and legs. If you start following it in your early years of life, it will also increase your height.