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So you want to grow taller (who doesn’t?) but you’re long past puberty. Out of luck, right?
Don’t give up so fast.
Sure, your body does the vast majority of its growth before your early 20s as you exit puberty and your growth plates fuse together. But there’s some wiggle room to be had, and there are things to be done that won’t leave you stuck at your current height forever.
Outside of supplements and foods that can help control conditions and put you in a spot that is conducive to a bit of extra growth, some exercises and types of physical activity can go a long ways towards your desired result.
First, let’s establish the overarching goals that the below-listed exercises are intended to achieve. Then, we’ll get into the actual workouts themselves.
What are the primary goals?
The main checkpoints on the way to a taller you all center around keeping your body from settling too much as you age.
Everyone has heard about the effect that gravity has on our aging bodies, but it isn’t just on our skin and apparent external features. Nope, it also includes our bones and joints.
The majority of the exercises on our list are designed to loosen your body and keep it from settling. You’ll notice a trend towards helping your spine decompress; it may seem obvious, but your spine is straight and not hunched or bent is key to helping you reach your maximum height.
Your posture is vital to your body’s height and ability to grow, and keeping your spine decompressed and straight will ensure that you are on the right path.
Your arms and legs, while not quite as crucial as your spine and not as prone to compressing and settling into an unfavorable position, are still essential parts of your body that at the very least can give the impression of a taller you. As we’ll see, some of the below exercises will also benefit your limbs.
Okay, let’s get into it and take a look at the best exercises you can do to help you grow taller.
The best exercises to grow taller
You’ll notice in the below list that some exercises will require specific equipment or spaces, but many can be done by yourself, on the floor or against the wall or near a door frame. The idea here is that the majority of these options are relatively easy and low-maintenance activities, not requiring a significant purchase or commitment.
- Bar hanging/swinging. This exercise can be done at a park on the monkey bars or any sturdy playground equipment, or it can be done at home on a pull-up bar or safe and sound horizontal bar.
The exercise is precisely what it sounds like: merely jump up and grab the bar, allowing your body to hang loosely down and dangle there. Then, swing back and forth and let your arms to stretch out and your spine to decompress.
Make sure that the bar is a bit taller than you so that when you hang from it your body is fully extended. Try hanging and swinging for about 20 seconds in a few different intervals until you’re feeling good and stretched out. This is an easy activity that can be done daily, and if you choose to invest in a pull-up bar to install in a sturdy door frame at your home, there are plenty of other exercises that can be done with that equipment, too.
- Basketball. As long as you’re at the playground, grab a basketball and spend some time on the court. All the jumping and extending of the limbs that is necessary while hooping is hugely beneficial to your body’s overall length and reach. Of course, playing basketball has plenty of other health benefits, too. And it’s a ton of fun!
Reach for the sky. Now that you’re back indoors take advantage of the nearest wall and do your daily “reach for the sky” exercise.
Just stand a foot or two away from the wall — far enough that you can stretch your body backward without bending your knees and allow your fingertips to touch the wall barely. And then … that’s it! By forcing your torso to extend and stretch out, you’ll continue to decompress your spine and increase the reach in your arms while also improving the flexibility in your legs.
- Wall stretches. Now that you’ve found the perfect wall for your height-improvement exercises, we may as well do a few additional stretches. First, simply stand with your back to the wall and reach as high as you can, allowing your spine to stretch out further. Get on your tiptoes if you have to, as that will encourage your back to straighten-out even more.
Another simple stretch involves standing against the wall with your hands together behind your neck, bending your head up and back as far as you can. Do this several times at around 10 seconds per rep. It will help your neck and spine decompress further and will also help further loosen your joints as you continue your workout.
- Superman stretch. You may have heard of this one before, but let’s lay it all out there.
The Superman stretch will require you to lay down on the floor face down with your arms behind you. Grasp your hands together and raise your upper body and legs, so that your body is teetering on your stomach — but be sure not to bend your knees.
Now, a twist: rock your body back and forth, which will work to further decompress your spine and joints. You’ll feel more like a rocking chair than superman, but this change in the exercise should make a positive difference when it comes to the overall benefits that you enjoy.
- Sushi roll. Now that we’re on the floor, let’s knock out a few more reasonably simple stretches and exercises.
Lie flat on your back and fully extend your arms and legs (you’ve no doubt noticed a trend thus far), stretching your body as far as it goes. Then, twist your body gently while keeping your arms and legs straight and not rolling all the way over. You should be able to feel your joints loosening up as you stretch; this is a valuable exercise, and it might make sense to complete it earlier in your daily workout to get your body limbered up for the rest of your exercises.
- Pelvic shift. Roll onto your back and draw your legs up so that your feet are as close to your buttocks as possible. Your arms should be flat on the ground at your sides. Now, arch your back slightly and thrust your pelvis forward/up for as long as you can hold it, up to about 30 seconds. This will increase flexibility and only allow your other stretches and exercises to be more effective.
- Pilates roll over. Stay on your back with your arms at your side, but this time stretch your legs out straight in front of you. Lift your legs high in the air and then bend them backwards over your head, attempting to touch the floor behind your head with your toes.
If you can’t quite do it right away, it will become much easier than you might expect with just a little bit of consistent practice. This exercise will do wonders for loosening and ultimately lengthening your spine.
- Forward spine stretch. Before flipping back over to your stomach, let’s knock out one more stretch with your backside on the floor.
Sit up straight with your legs out in front of you and your toes pointing straight up at the ceiling. Now, inhale deeply and reach forward with your arms and try to grab your toes. This is no doubt a stretch that you did in elementary school physical education class, but it will go a long way to ensuring that all of your main joints — in your spine, arms, and legs — will stretch out fully and reach their maximum length.
- Cobra stretches. Okay, roll back onto your stomach. Then, put your palms flat on the floor underneath your shoulders and push upwards. This should force you to arch your back significantly, and you’ll feel the stretch and a bit of a strain on your back.
Don’t push yourself too hard. It’s probably best to start with a series of short, 5 to 10-second reps before growing into more extended reps of 20 or more seconds.
As you get better at the cobra stretch, you can add new elements, including bending your hips and bringing your body into an inverted “V” position while tucking your chin to your chest. This is more difficult and probably won’t be conducive to reps longer than 10 to 20 seconds.
- Bird dog. Stay on your stomach, and then lift yourself onto all fours — similar to a push-up position but with your knees on the ground. Then, lift a leg off the floor and extend it backwards while lifting your opposite hand off the floor and stretching it forwards. Hold the position for as long as you can, and then switch to your other arm and leg.
Deicate Yourself to Exercise
This is only a sampling from a series of effective exercises and stretches that you can do in the comfort of your own home or backyard or local park that will help ensure that you’re reaching your maximum height.
If you dedicate yourself to completing these exercises as part of a daily routine over the course of several weeks or months, you’ll absolutely see results. There’s no guarantee of growth, of course, but the least you can do is make sure that you’re improving your posture and maximizing the size that you already have by decompressing your spine and stretching out your arms and legs.
As always, use caution when starting a new exercise routine and be sure to check with your doctor regarding what new elements you’re adding to your workout. And then … get after it!
The height growth club was developed as a resource to help others learn how to increase their height. We believe both natural methods and supplements can aid in the process and we examine both on this website.
Feel free to get in touch!
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