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Best Exercises to Grow Taller

A good height plays an important role in your personality as it enhances your features and it also shows a perfect growth and health. The best time to grow to your maximum height is the teenage period when the production of growth hormone in the body is highest. Although, many factors controls the height of person especially genetics and nutrition but with the help of proper diet and set of exercises one can achieve a good height despite of heredity restrictions. Here we have listed best exercises which will help in increasing the production of growth hormone in the body and lengthens your muscles as well as bones for a proportionate body growth.

Stretching Exercises

It is a proven method to grow naturally and consists of many poses which we will discuss below. Yoga is an ancient technique which has many stretching exercises which affects the overall growth of the body, reduces the stress, increase concentration, and improves metabolism and production of growth hormone.

Some of the famous stretching exercises are:

Tadasana

The whole body is stretched from head to toe in this pose and the elongation of body parts enhances the production of growth hormone in the body.

How to do it

  • Stand in an upright position while aligning the legs, waist, back and neck in a straight line
  • Keep your feet together and hands on sides
  • Take a deep breath and raise your hands in sides parallel to the ground
  • Lift your heels and stand on your toes while uplifting your body and hands in air as much as possible.
  • Slowly bring down your body into the initial position and then repeat the process

Vriksh Asana

This pose resembles a tree shape and very effective in increasing height as it acts on the pituitary gland to increase production of growth hormone.

How to do it?

  • Stand straight with feet joined and hands on sides
  • Slowly fold the right leg at the knee to bring the sole of right foot on the left inner thigh
  • Balance yourself on the left foot and stretch your arms completely over your head. Join the palms together.
  • Hold this posture for some time and then get into initial position
  • Repeat the posture with the opposite leg

Shirshasana

This pose acts against gravity which puts pressure on the pituitary gland and it releases more growth hormone.

How to do it?

  • Lie flat on your back with legs joined together
  • Lift your lower body including your legs, hips, and back while balancing it on your shoulders and upper arms
  • Hold this position for a while and then get into the initial position
  • If you experience any strain in your neck then come out of the pose immediately.

Expert guidance is recommended for this pose as it requires lots of balancing

Ustrasna

This pose involve backward bending of the neck muscles which stimulates the pituitary gland and facilitates growth hormone production

How to do it?

  • Sit down on your knees and keep your back straight
  • Bend your torso backwards and try to touch the ankles
  • Hold this position for a while and slowly get into the initial position
  • Expert guidance is highly recommended for this exercise

Paschimotan Asana

This pose targets your back, thigh and neck muscles. This should not be performed by the patients of slip discs or sciatica. This exercise lengthens the spine and conditions the muscles.

How to do it?

  • Sit on the ground and stretch your legs in front of you
  • Release your breathe and bend your torso forward
  • Try to hold your toes with your hands and rest your forehead on your knees
  • Keep your back straight and don’t bend your knees
  • Hold this position as much as possible but minimum 60 seconds
  • Get back to the initial position and repeat the exercise

Bhujangasana

This pose targets all the major muscles of the body especially the back and neck muscles.

How to do it

  • Lie flat on your stomach and place hands on your sides
  • Lift and stretch your upper body in air while supporting it on your hands
  • Hold this position for 30 seconds and slowly lower your upper body to get into the initial position

Pelvic shift

This is the most effective exercise for height gain and it targets the lower spine and hips.

How to do it?

  • Lie flat on your back with feet joined together
  • Bend your knees to bring your feet near your hips
  • Lift your back and pelvis up in air while balancing your body on your arms and lower legs
  • Hold the position for 20 seconds and then bring down your back to the floor
  • Repeat the steps as much as you can

Hanging Exercises

This is another favorite and effective exercise for height growth in every age group. This exercise helps you in growing quickly as it works against the gravity. Generally, the gravity reduces our height by compressing our spine and bones but this exercise reduces the tension in the vertebral column.

How to do it?

  • Place a horizontal bar on some height
  • Grasp the bar with both hands and hang on the bar
  • Relax your torso so that gravity can work on your body
  • Hang on the bar for 10-20 seconds and repeat the steps
  • You can also put on ankle weights when you get used to it

Inversion Table Exercise

One should be very careful while using the inversion table as it can be risky. You can take help of a professional for performing this exercise. This technique will help in stretching all parts of the body especially vertebral column.



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