10 Best Exercises To Perk Up Your Height

Last Updated on August 11, 2019 | by

Do you feel like a hobbit among your gigantic family? Or your partner is towering over you and you feel uncomfortable because of this? Or the bar attender doesn’t believe you are an adult because of your tiny childlike appearance? Well, there can be thousands of reasons for you to dream of increasing your height. But it seems impossible now as you are past your growth age? Well, think TWICE!

Height is, basically, influenced by four factors: environment, hormones, genes and nutrition. You may have heard that it’s impossible to change your height after 20s but I must say again, think TWICE! It might not be a piece of cake, but it is surely possible even after your mid- twenties. It is all about eliminating the decompressions on the vertebrae which are developed over time due to poor posture habits and gravity.

Now the question arises, How?

There are many ways to increase your height like drugs and surgery but they surely come at the great expense of wealth as well as health as they come with the bundle of side effects and pain. But Luckily, we have some easy exercises which you can do to help you increase your height naturally without any damage. It may take more time than surgeries but haven’t we heard slow and steady wins the race?

10 Simple & Best Stretching Exercises To Increase Height

Exercising is best way to increase your height naturally and safely. Now here are some of the most effective exercises listed below:

1. Hanging

Hanging your body with the support of your hands help you stretch out your muscles. Generally, people hang down a bar. To take this exercise an extra mile, do two or three pull-ups. And even if you are a couch potato and don’t want to run miles to gym. No problem, pull-up a tree branch or monkey bars at your nearest playground. Just make sure your support is sturdy enough to take your whole body weight. After all, you don’t want to break your bones by falling off the support.

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.

For more effective result, gradually increase to 60s and then do 3 sets of 30s.

2. Pelvic shift

Do you sit for most of the hours in a day? Did you know that sitting for long hours affects your height? The altering shape of the spine and the allied muscle imbalances are triggered by prolonged periods of sitting which disturbs the growth of your body. The pelvic shift is one good exercise to compensate for the damage caused by those hours you spent sitting and watching Netflix. It, basically, upsurges the curvature of the lower spine, and that of the upper back, resulting in boosting 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.

3. Jumping and skipping

Above exercises seem pretty boring to you? If yes, then you can do some fun while achieving your fitness goals. Jumping can be your life savior. The number of times you jump is directly proportional to the chances of your succeeding 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 leaves the surface at the same time, and land on the surface at the same time. Do it smoothly otherwise, you can damage your knee caps. Just be careful about that.

4. Vertical bends

Vertical bends improves your height by making the muscles of the calf area to expand in the vertical direction.

Steps To Follow:

  • Stand up and position your legs slightly apart.
  • Bend down and try to touch the floor or your feet without bending your knees.

5. Side bends

Side bends are great for sculpting the waist muscles. It toughens the side abs wall, stiffens the core, improves your posture and stimulates your height. You can even use dumbbells to intensify this exercise but if you are beginner at exercise then skip dumbbells for few weeks to build strength first.

Steps To Follow:

  • Stand vertically with your feet flat on the floor.
  • Bend your body sideways and stretch as far as you can.
  • Hold the position for 30 seconds.
  • Repeat it with the other side of the body.
  • Do 3 sets of 30 seconds

6. Swimming

Swimming is your thing? Then there is some good news for you. It is one of the most effective ways to increase your height quickly as it enables you to use your legs, body, and arms to the fullest and thus, develops muscle strength. Now you can enjoy your hot sunny day while still accelerating towards your goal. Breaststroke is the most effective swimming style to increase your height.

7. Land swimming

Swimming is a lot of fun in water but what about out of the pool? Land swimming aka dryland training helps increase height and improve the flexibility of body muscles. To make the exercise little more difficult you can perform the same by placing a stability ball under your stomach.

Steps To Follow:

  • Lay down on a flat surface and the lift your legs up one by one.
  • Stretch your hands out to the front and imitate your position similar to that of swimming.

Sounds easy peasy? Well, you should try it then.

8. Alternate leg kick

You love kung-fu panda and couldn’t stop intimating its deadly martial art moves? Well, then this exercise should be too fun for you. This exercise is a derivative from “Tae Kwon Do” – Korean martial art, characterized by leg-kicks. Although the exercise is a defensive move, it helps to increase your height. It helps in extended your body muscles, especially the legs.

Steps To Follow:

  • Start by standing on the mat in a straight posture.
  • Stretch your body to the maximum while extending your right leg up.
  • Keep your hands close to your chest with your fists tight.
  • Start kicking the sky for about 30 seconds and repeat this process with your left leg.

Take out your inner kung fu master and kill this exercise and have great fun while increasing your height.

9. Forward spine stretch

This exercise targets the back, hamstrings, and abdominals.

Steps To Follow:

  • Sit with your legs straight.
  • Spread your legs a little wider than the width of your hips.
  • Sit up as tall as you can from the base of your spine.
  • Stretch your arms and reach through your heels to engage your leg muscles.
  • Pose in such a way that your back forms a C giving an illusion like scooping out your low belly.

10. Cat camel back stretch

If you want to grow your height, you don’t want to neglect to strengthen your back. Cat-camel backstretch is perfect for adding stiffness to your back.

Steps To Follow:

  • Rest on your hands and knees, slowly arch your back so that your spine-lumbar (lower), thoracic (middle) and cervical (upper)-extend together. Do this slowly and gently.
  • Stay in the position for three to four seconds and repeat stretch five or six times.

You can perk up your height by increasing your spine flexibility, strengthening your spinal muscles, stretching your leg muscles altogether maintains your prime posture and naturally improves your height. However, if you are looking for overnight miracles, that’s not how it works. You have to keep practicing these exercises for at least a few months to see the results. All the best!

These are my favorite height increasing exercises and every time when I am asked how to improve height, I always name these. Do you have any favorites? I want to hear from you. Which exercises are your favorite and looking forward to add them to your routine?

Brendon Oren

Leave a Comment