How to Improve Height by Stretching

You want to increase height? There are some specific stretching exercises that can help you make this dream come true. Hardly practicing these exercises can not only help you improve your height before the cartilage discs become ossified at the age of 19 to 27, but also improve your posture and make your back stronger. ^{[1] X Source of Research} Even as an adult, this exercise can help you avoid bone loss that causes height loss.

Table of Contents

Set of simple stretching exercises

Touch your toes. Every morning when you wake up, do a stretch reaching to the tips of your toes to stretch your back and hamstrings. However, this movement is not suitable for older people because it can cause the head of the vertebrae to be compressed, especially the lumbar region, leading to a decrease in height.

Touching your toes will help you relax your body to start a new day.
This move also helps you to warm up the back muscles.
Moreover, this move also helps you improve your posture and improve back strength. And when you stand up straight, you also look taller.
Start by raising your arms straight above your head, and then slowly bend over so your fingers touch your toes. Try to keep your legs straight, or if you don’t bend your knees a little it won’t do much.
End the movement by relaxing and straightening your back, while bringing your hands above your head.

Practice bridge pose. Bridge pose will help improve flexibility and flexibility of the back. Not only helps to stretch the hip flexors, but also works the lower back as well as the hamstrings.

Doing the complete bridge move is a bit more difficult than the toe touch.
Begin the movement by lying on your back. Then lift your knees and grab your ankles with your hands. You can also stretch your arms out to your sides if you can’t reach your ankles with your hands.
Finish the movement by lifting your upper body to stretch your back.

Do the cobra pose. This yoga move will help improve back flexibility. ^{[2] X Research Source} In addition, it also helps reduce pressure on the back.

Performing this movement after standing or sitting with hunched shoulders can help correct your back posture.
Start by lying on your stomach and place your hands at your sides.
Then put your hands on your hands and lift your chest up. Lift and push your neck back slightly.
The more you try to stretch your back muscles, the more effective this move will be. ^{[3] X Research Sources}

Hip stretch. Here is a guide to help you relax and relieve pressure on your lower back and abs. ^{[4] X Research Sources}

Start by standing upright, hands on hips. Be careful not to bend or bend your knees.
Then lift one leg forward.
Slowly bend the knee of the forward leg and, focusing on that leg, slowly lower your torso until the knee of the back foot touches the ground.
Lean back slightly and face the sky.
Step back to the starting position and switch sides.
You should do this exercise before going to bed.

Practice stretching exercises

Do mountain pose. This pose is simple but can help reshape your spine.

Start in an upright position.
Finish the movement by pushing your shoulders back and lowering your body while stretching your neck up. ^{[5] X Research Sources}
Doing this yoga pose also helps to straighten your back so you can push your shoulders back with ease.

Pilates exercises. Pilates exercises can help you increase your strength and flexibility.

Take pilates classes at the gym or community centers.
Pilates exercises can help improve your posture, making you look taller. ^{[6] X Research Sources}
It should be noted that the speed of pilates exercises is usually higher than that of yoga exercises.

Swim. Swimming can help stretch your body making you look taller.

Swimming helps stretch your legs, arms, and back.
Swimming is also a good choice if you just want to do light exercises.
Swimming can also help relieve stress on joints.

Maintain a healthy lifestyle

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Diet. You need to maintain a combination of stretching exercises along with a suitable, healthy diet.

Eat enough protein to increase body growth. Be active in eating nuts, beans, fish and meat.
Adequate vitamin D for muscle and bone development. Vitamin D is found in fish, eggs, alfalfa, mushrooms, and foods enriched with Vitamin D such as milk and cereals. However, the Vitamin D that the body absorbs is mainly from exposure to the sun. Just being outside in the sun for 15 minutes is enough for you to have enough Vitamin D for that day.
Helps bones grow longer by taking in more calcium. ^{[7] X Research Sources} Calcium is found in many dairy foods and green vegetables.

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Drink a lot of water. You need to maintain drinking 6 to 8 glasses of water per day. ^{[8] X Research Sources}

Drinking water will keep your body healthy and help you grow properly.
It should be noted that your body will stay healthy and function properly if it is well hydrated.

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Get enough sleep. If you’re under 18, sleep for 7 to 9 hours a day.

The fastest growing body is while you are sleeping. ^{[9] X Research Source}
Deep sleep without waking up in the middle is best. ^{[10] X Research Source}

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Try to maintain a good posture.

Standing up straight will help prevent the spine from curving.
Standing upright also makes you look taller.

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Limit the use of substances that inhibit the body’s growth. Do not use:

Alcohol
Steroids
Cigarette

Advice

Care should be taken to perform stretching exercises at an appropriate level, to avoid injuring the body.
Sleep is the most important factor for the growth and development of the body. Sleep helps to relax the mind and body. The average person needs about 7 to 9 hours of sleep every day.
Try to sit or stand with a straight spine.
Do not use height stimulants without a doctor’s prescription. It should be noted that medications such as Human Growth Hormone often don’t work as expected and come with many other serious side effects.

Steps

Set of simple stretching exercises

Practice stretching exercises

Maintain a healthy lifestyle

Advice

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