Top 7 Effective Height Increasing Exercises You Can Do At Home

Engaging in regular height increase exercises can be an empowering and effective way to work towards reaching your desired stature, as height and physique are important aspects of a person’s identity. It’s important to remember that a person’s height is influenced by several factors that he can’t control. One can always improve and work on his height, taking the first step at home. Let us look at how can you increase your height by doing certain exercises in your home.

Understanding Height and Its Factors

It’s important to know that a lot of factors affect the height of a person, and mostly it is driven by the parent genetics. For most people, height increases only during the “Growth Years” i.e. during adolescence (Between 10 to 20 years). Our height is primarily influenced by genetics, which accounts for about 60-80% of our height variability. Exercise, Nutrition and routine also play an important role in increasing height, throughout a person’s life.

In exception cases, individuals even grow after their 20s. Once you follow a balanced lifestyle, there are chances to increase your height. You never know if you can grow after your 20s or not, so why not give it a try? You can do height-increasing exercises at home as well.

6 Effective Height Increasing Exercises you can do at Home

While we cannot change our genetic makeup, engaging in specific exercises can significantly impact our height potential. These exercises aim to improve posture, stretch the spine, and strengthen the core muscles. Let’s see the effective exercises to increase height;

Cobra Stretch

The cobra stretch is a yoga pose that targets the spine’s lumbar region, helping to improve flexibility and promote better posture. To perform the cobra stretch:

  1. Lie face down on a yoga mat or comfortable surface.
  2. Place your hands beside your shoulders and lift your upper body off the ground, arching your back.
  3. Hold the position for 20-30 seconds and repeat 3-4 times.

Cat-Cow Stretch

The cat-cow stretch is another yoga exercise that enhances spinal flexibility and supports a healthy back. Follow these steps to do the cat-cow stretch:

  1. Get on your hands and knees, with your wrists aligned under your shoulders and knees under your hips.
  2. Arch your back upwards (cat position) and hold for a few seconds.
  3. Gently lower your belly towards the floor while lifting your head and tailbone (cow position).
  4. Repeat this motion for 10-15 repetitions.

Pilates Roll Over

The Pilates rollover targets the spine, back, hamstrings, and hip flexors. It is an effective exercise for increasing flexibility and promoting better posture. Here’s how to do it:

  1. Lie flat on your back with your arms by your sides and legs extended upward toward the ceiling.
  2. Use your core strength to lift your legs over your head, aiming to touch the floor behind you.
  3. Hold the position briefly, then slowly roll back down to the starting position.
  4. Repeat for 8-10 repetitions.

Forward Bend

The forward bend is a classic yoga pose that stretches the spine, hamstrings, and calves. Regular practice can contribute to improved posture and spinal alignment. Here’s how to do it:

  1. Stand with your feet hip-width apart.
  2. Inhale deeply and elongate your spine.
  3. Exhale and bend forward from the hips, keeping your back straight.
  4. Try to touch your toes or the floor with your fingertips.
  5. Hold the position for 20-30 seconds and repeat 3-4 times.

Hanging Exercises

Hanging exercises, such as vertical hanging or pull-ups, are fantastic for stretching the spine and decompressing the vertebral discs. The gravitational pull while hanging allows the spine to elongate, promoting better posture and potential height gain. Here’s how to do it:

  1. Find a sturdy overhead bar or use a pull-up bar at your home.
  2. Grasp the bar with an overhand grip, shoulder-width apart.
  3. Hang freely, allowing your body to stretch naturally.
  4. Hold the position for 20-30 seconds and repeat for 3-4 sets.

Super Stretch

The super stretch is a simple exercise that targets the lower back, hamstrings, and calf muscles. It can aid in improving posture and promoting better spinal alignment. To perform the super stretch:

  1. Stand with your feet hip-width apart.
  2. Interlace your fingers and extend your arms upward.
  3. Rise onto your toes and stretch your entire body upwards.
  4. Hold the stretch for 15-20 seconds, then relax.
  5. Repeat for 5-8 repetitions.

These exercises are easy to perform at home and can be beneficial for individuals of all ages. Always embrace your uniqueness and have a positive self-image. So, start practising these exercises, stand tall with confidence, and appreciate the incredible person you are, regardless of your height!