stretching exercises help you grow taller

17 stretching exercises to grow taller step by step

On top of your diet and sleeping habits, exercise is also one of the controllable factors that affect our height. If you have noticed, school kids who play basketball may be taller than their peers, even if it’s not very obvious.

The rationale behind this is pretty simple; when you exercise you are stretching your body and the muscles, giving it room to expand and develop because doing exercises, especially intensive ones, it will help to provoke tissue growth.

It is accepted that physical activities like stretching, exercising, and jumping would help to encourage bone growth in humans; however, not all sorts of exercises are designed for height growth.

We have done some research and compiled a few sets of exercises for you to follow. The exercises are classified into 3 stages:

  1. The Amateur Stage
  2. The Intermediate Stage
  3. The Advanced Stage

Difficulty increases with each stage and the exercises will get tougher along each level as you advance, remember, that determination and perseverance are the key to success. With each exercise to increase height, make sure to not push yourself too much.

Here are 17 exercises that will help you grow taller:

Amateur Stage (3 Exercises)

In the Amateur Stage, there are a total of 3 different exercises that are designed to “warm up” your body in preparation for the more advanced and tougher exercises in the later stages

Recommended Directions:
• Twice A Day – once after waking up, once before going to bed
• 7 consecutive days before advancing to the Intermediate Stage
• 2 Additional weeks concurrently with the Intermediate Stage’s Exercises Sets
• Exercises in this stage should be able to be completed within 15 minutes

Without further ado, let’s move on to the exercise instructions! Each set of exercises is given a unique name to help you remember them clearly.

1. Turning Log

  •  Lie down in bed
  • Stretch your arms and legs as much as you can. Try to reach the edges of the bed with your arms and legs
  • Roll around in bed by twisting and turning your body in every possible direction
  • Stretch every joint and muscle possible

2. Air Bicycle

  • While in bed, place your hands on your hips
  • Lift legs and lower torso into the air (90º or perpendicular to the bed)
  • Rest your body weight on your elbows and upper back
  • With legs up in the air, rotate your legs in a cycling motion
  • “Pedal” for 60 seconds

3. The Butterfly

  • Stand Up with your heels touching
  • Stretch your arms out horizontally (perpendicular to your body)
  • Stretch your arms out to as far as you can
  • Rotate arms in a clockwise direction – Do not bend your elbows
  • Repeat in the other direction

* Do this rotation set for about 8 times to loosen up the shoulder joints.

After the first stage, you should be able to notice better posture. Initially, for the first few days, there might be a slight tingly pain in the back (especially if you’re not used to this kind of stretch). However, the pain should not persist for a long period. Should the pain persist, please stop the exercises immediately and seek medical consultation.

Intermediate Stage (10 Exercises)

Even though your body has “warmed up” by doing the Amateur Exercises, your body is still not conditioned to the stretches and strain in the muscles. The exercises in this stage are to help your body get used to the stretching and help you complete the next stage more easily.

Recommended Directions:
You may start doing the exercises in the Intermediate Stage only after completing at least one full week (7 consecutive) days of the exercises in the Amateur Stage.

• Once a day
• One cycle: 21 days
• Only do 5 out of the 10 exercises each day.

4. Ballerina

  • Grab a chair and stand upright behind it with your feet together and hands holding onto the back of the chair
  • Straighten your arms and make sure your elbow isn’t bent
  • Lift your right leg backward slowly to as high as possible(you can lean your body forward while holding on to the chair for support)
  • Hold the possibility for at least 5 seconds and slowly bring it back down.
  • Repeat Step 3 – 4 for the other leg
  • Repeat Step 3 – 5 for 10 times.

5. Chicken Wing

  • Lie down on your back on the floor
  • Lift your right leg up
  • Bend your leg and bring your knee to your chin
  • Grab your leg with both hands below the knee
  • Pull your knee to your neck (take a deep breath here)
  • You may lift your head but your shoulders should not leave the floor
  • With your knee touching your neck, hold that position for 8 counts
  • Slowly release your leg and go back to the starting position (slowly exhale here)
  • Repeat Steps 2 – 8 with the other leg
  • Repeat Steps 2 – 9 for 10 times

6. Tip Toe Stretches

  • Stand upright with knees and heels touching; keep your arms at the sides
  • Raise arms forward and upwards
  • Raise your arms over your head with the palms facing outwards and the knuckles touching
  • Tip Toe as you raise your arm and stretch (inhale as you go along)
  • “Pull” your body upwards as far as you can go while tip-toeing
  • Lower your arms by bringing it forward slowly back to your original position as you lower your heels to the ground
  • Repeat Step 1 – 6 for 1 minute
  • Repeat Steps 1 – 6 for 2 minutes
  • Repeat Steps 1 – 6 for 3 minutes

*The same set of actions is done 3 times for a different duration – each time you do a set, you do it for 1 minute more.

7. Rocking Horse

  • Lie down on your stomach on the floor
  • Place your hands behind your back with fingers interlocked.
  • Bend your body in a way that your head, shoulder, and legs are all off the ground
  • Maintain the position and slowly rock your body forward and backward for a few counts then relax
  • Repeat this rocking motion 5 times.
  • Stretch both arms out in front of you, with palms touching the floor
  • Raise the right leg upwards without bending the knee. Hold position for 8 counts.
  • Lower the leg slowly and repeat Step 7 for the other leg.
  • Repeat Step 7 – 8 for 5 times.

*At any point in time, while doing this exercise, if you feel tired, take a break before continuing

8. Rainbow

  • Stand upright with your arms over your head and thumbs hooked.
  • Without lifting your heels, stretch your body and bend as far as you can toward your right (in the shape of a rainbow)
  • Return to the starting position and stretch towards your left.
  • Repeat Steps 2 & 3 for 10 times.
  • Repeat the set of actions (Steps 2 – 4) 10 times with a 1-minute break in between each set.

*Please take note to do this action slowly so as not to strain your muscles or injure them in the process.

9. Hip-py Thrust

  • Lie Flat on the floor on your back and hands below your buttocks
  • Bend your knees and leave only your toes touching the floor.
  • Lift your hip upwards and support yourself with your hand, palms down.
  • Arch your body in a way that the weight will be on your shoulders and toes.
  • Slowly lower your hips back to the original position and straighten your legs slowly to release the tension.
  • Repeat the set, Step 1 – 5, for another 10 times.

*Each time you repeat the set; try to arch your body more and more so as to stretch your body to the maximum.

10. The Thinker

  • Straighten your body on a chair and stretch; the only contact point between your body and the chair should only be the top of the chair and the edge of the seat. Your back and buttocks should be the only two contact areas when stretching.
  • Lean forward slowly and bring your knees up to your chest
  • Wrap your arms around your knees and pull them towards you.
  • Release the leg slowly and return to the initial position.
  • Repeat Steps 1 – 4 for 5 times.

11. The Bow Down

  • Stand upright with your feet apart and palms on the back of your thigh
  • Slide your hands down the side of your legs slowly
  • Try to reach as far as you can without bending your knees – your palm must not leave your leg.
  • Slowly return to the starting position
  • Place your palms on your buttock
  • Slide your hands down the back of your legs slowly
  • Try to bend your body backward as far as you can
  • Repeat Steps 1-7 for 5 times, slowly.

*Please bear in mind this exercise, do not rush through it and stretch slowly in case you pull a muscle.

12. Back Flip

  • Stand upright about 24 inches from the wall with your back facing the wall
  • Stretch your arms forward and bring it up over your head in a smooth fashion
  • Touch the wall behind you with your fingers without any other part of your body touching the wall
  • Hold the position for 8 counts
  • Return to starting position
  • Repeat Step 2 – 5 for 7 times.

* IMPORTANT: When you do this exercise, increase the distance between you and the wall by an additional 3 inches every day. However, be careful not to injure your back by pushing yourself way over your limit.

13. Leaning Human Tower

  • Stand upright with your legs spread apart; right leg in front of the left
  • Shift your weight onto your right leg without lifting the left.
  • Bend your right knee and lean forward as far as you can

a. use your right hand to prevent yourself from falling
b. tiptoe on your left leg to be able to bend more forward

  • 4. Lean forward as much as you can and hold for 3 counts.
  • 5. Slowly move back to the starting position.
  • 6. Repeat Steps 2 – 5 for the other leg.
  • 7. Repeat Steps 1 – 5 for 5 times.

Advanced Stage (4 Exercises)

By now you should have noticed some slight changes in your body, you might have already gained some inches, if you hadn’t don’t panic and continue on – results will show in a matter of time.
After going through the first two stages, your body is now in a better condition and much more accustomed to the pulls and stretches. Now, you can do more rigorous training to grow that extra height.

Recommended Directions:
You may start doing the exercises in the Advanced Stage only after completing the full set of exercises in Amateur Stage & Intermediate Stage. The previous two stages should have taken 4 weeks.
• Once a day for 7 consecutive days.
• One cycle: 7 days
• Do all 4 exercises every day.
• Exercises should take 30 – 45 minutes to complete

Alright, let’s move on to the exercises!

14. Three-Legged

  • Stand upright with arms at your side.
  • Move your left foot backwards for about 10 – 15″
  • Shift your weight onto your right foot and raise your right hand forward (leveled with your shoulders)
  • Bend your right knee and reach for the floor as far away as possible

* Use your right hand to support yourself from falling over.

  • Your left leg must be straight all these while, you can tip toe but your leg must not leave the floor.
  • Hold the position for 8 counts.
  • Return to the starting position slowly.
  • Reverse the legs and do the same.
  • Perform this set for 10 times.

15. Touch Toes

  • Stand upright with legs apart and hands on hip.
  • Try to reach for your left toe with your right hand without bending your knees – your left hand should stay on your hip.
  • Hold the position for 8 counts.
  • Change sides (reach for your right toe with your left hand).
  • Hold the position for 8 counts.
  • Repeat the set 10 times.

The purpose for this exercise is to stretch as much as you can, so you should always try to go as low as possible.

16. Sit N’ Reach

  • Sit on the floor upright with your legs stretched out (90º)
  • Reach for your toes with both hands (if possible, try to touch your leg with your head too)
  • Hold the position for 8 counts.
  • Return to the initial position.

Do this first set 5 times.

  • Spread your legs apart (V shape)
  • Reach for your left toe with your right hand and hold for 8 counts.
  • Return to the initial position.
  • Reach for your right toe with your left hand and hold for 8 counts.
  • Return to the initial position.

Do this second set 5 times too.

17. Monkey Swing

This exercise is aimed to reduce the pressure on your spine and to stretch and straighten your spine.

* Requires high vertical bars. You can try to replace them with the door ledge or something similar – please make sure that the bars are stable and can withstand heavy weight.

  • Grip the bar and hang in mid air – your legs must be straightened and not touching the ground.
  • Swing forward and backwards
  • Do this set for as long as your body can handle
  • Repeat a few times.

* Be careful not to overexert yourself, take a rest when your arms feel tired.

In summary

These exercises to grow taller may seem to be easy to do but they require quite a bit of determination and perseverance to continue and maintain. You cannot give up halfway and expect to see results – you would need full dedication in completion of all the exercises so that you can see the results.

Of course, you can’t expect to see a very big significant increase by doing just one small part of the whole module. Other than exercises, there are still other factors which will help you grow taller. What you eat, how long you rest, your lifestyle – all these affect your growth indirectly.

While exercising, you should always get enough rest, take in enough required nutrients and make sure that your body is in good condition. And whenever you are ready, just begin to put all these exercises to work for you with an action plan!


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