15 top exercises
- 1. 15 Top Exercises to Increase Height 1 Swimming: Swimming is an exercise that requires plenty of stretching and reaching, which can gradually increase your height. However you will need to swim often and for long periods in order to see significant results. You should try and plan for two hours daily if you want to increase your height. 2 Hanging Exercises:These exercises are just what they sound like. You will need to hang down from a bar and let your body stretch. You can also hang and then bring your legs up parallel to the ceiling to create and even better stretch. You will want to keep this up for several repetitions and several times a week. 3 Touch Toes: It’s time to go back to these treasured years of gym class and touch your toes. If you can’t touch your toes, you’re not alone and just stretch as far as you can. If you missed gym class you perform this exercise by standing straight and then bending down to touch your toes. You should hold the stretch for a few seconds each time.
- 2. 4 Cobra Stretch: This stretch is all about stretching out your spine and elongating the body. The more you do this stretch the more you will open up your back and increase your height. To perform this stretch you should lie on the face down and palms under your shoulders. Then arch your back by raising your chin to form an angle. 5 Pelvic Shift: This exercise targets the spine and lower hips and is considered one of the most effective exercises for increasing height. To perform this lay flat on your back with your palms out to the sides. Keep your legs bent and slowly push your pelvis upward. Hold the pose for 20 to 30 seconds. Repeat this several times for best results. 6 Leg Stretches: There are a number of different types of stretches for legs and any stretches that work the calves will be very useful in increasing height. One good calf exercise is to stand parallel to a wall and place your hands on the wall. Put your weight on your hands and then slowly move one leg closer to the wall. You should feel a stretch in your calf. Hold the position for 20 to 30 seconds and repeat it a few times.
- 3. 7 The Table: For this exercise you are going to put your body into the shape of a table. While it sounds easy enough this is actually a difficult stretch that will work wonders for increasing height. Start by sitting on the floor with your legs stretched out. Then place your palms on the floor with your hands facing toward your feet. Next place your feet flat on the floor and push your torso upward until your body resembles a table. 8 Jump Rope: Jump rope is not only a school yard activity and a great way to remember songs, it is also a great exercise for stretching out the body, especially the lower legs. You will build up these muscles and stretch them out throughout the jumping motion. The more often you jump rope the sooner you will start to see results. 9 Spot Jump: Jumping is an exercise that really stretches out the cartilage in the body, especially the legs. Repetition of vertical jumps or squat jumps can stretch out the cartilage so that the body gradually becomes taller. You can either do this as an individual exercise at home or you can play basketball in order to get plenty of vertical jumps into your workout routine.
- 4. 10 Dry Swim or Alternate Kick: This is a great way to get the stretching benefits of swimming even if you don’t have regular access to a pool. In order to complete this exercise you will need to lay on your stomach. Stretch your arms out in front of you with your right arm slightly higher than your left. Then with your legs stretched out raise your left leg up. Hold the position for several seconds before switching your arm and leg. 11 Super Stretch: This is an easy and very good stretch for increasing height and reducing stress. Just stand upright and place your hands behind your head. Next bend your head upwards and back as far as you can. You should do this stretch slowly and hold each position for a few seconds. This will help stretch out your next and spine. 12 Forward Spine Stretch: This stretch is all about your back and calves. Sit on the floor with your legs stretched out in front of you. Now reach forward and try to touch your toes by arching your back. This is another way to stretch many of the same muscles in the toe touch and you should hold the position for several seconds.
- 5. 13 Two Legs Straight Up: For this exercise you will need to lay flat on your back. Place your palms flat on the floor at your side. Then try and raise your legs toward the ceiling at the same time. Do the motion slowly and stretch your legs up until your pelvis slightly lifts off the ground. This is a great stretch for your legs and lower back. It is also a difficult stretch so it may take some practice. 14 Pilates Roll Over: This may be a difficult move to master but it is well worth the effort. Lay on your back with your arms at your sides. Lift your legs together toward the ceiling just like the two leg lift. Next try and bring your legs back to touch the floor behind your head. There are few stretches that stretch your back out so completely. This works to strengthen and elongate the spine so doing this stretch every day will have great results for your height. 15 Cat and Dog: These stretches will bring out the animal in you and have the ability to stretch your body an inch or two as well. Start on your hands and knees. Arch your back upward and lift while keeping your ads tight. Hold this position for a few seconds and then breathe out as you push your tailbone under. Hold this position and then repeat the stretch.