3 Effective Stretching Exercises to Increase Height

If you are one of those people who is worried by your size and always looking for a way to increase your

height help is finally here!

One of the most effective means to increase your height is through a carefully carried out height increase

exercises program which is designed to strengthen core muscles, improve posture and also encourage

your body to increase the levels of growth hormone it releases in to your blood stream.

It is a well proven fact that exercises of high intensity such as anaerobic activities like cycling, sprinting

or swimming can have a huge impact on your body’s production of growth hormones.

Another significantly better grow taller exercise for you to carry out which will also produce results is

stretching and this is what we are going to focus on in this article.

The primary aim of a stretching program is to mimic the conditions that are seen in other resistance based

exercises such as weight lifting and resistance training. The effect of this is stronger back and abdominal

muscles.

Why is this a positive thing?

Well quite simply put stronger muscles reduce the compression of invertebral discs. This has the effect of

thickening cartilage in your spinal column thereby lengthening the spinal column and increasing your

height naturally.

A good program should include a variety of exercises that will move your body through a full range of

motion.  This helps your body become more flexible and makes the bone and cartilage more receptive to

growth.

This article will provide you with the basics of three stretching exercises to increase height that will

strengthen and lengthen your body.  These following three grow taller exercises are very effective and

should be an important part of your exercise program.

Hanging – One of the biggest obstacles to growing taller is gravity.  You spend most of your day in an

upright, vertical position.  All day long gravity compresses your spine and joints, which squeezes and

thins the cartilage and makes you shorter.

However, it is easy to counteract this affect through a simple hanging exercise because it lets the weight

of your lower torso stretch your spine and reduce the tension between your vertebrae.

In fact, hanging has been known to increase a person’s height by one to two inches.

You will want to have a horizontal bar that is high enough so that your body can fully extend.  If your

body cannot fully extend, then bend your knees slightly until you hang freely.

When you grasp the bar, make sure your palms are facing away from you and your thumbs are almost

touching.

While you are hanging, try to keep your arms, shoulders, and hips are relaxed as possible.  This helps

gravity pull on your body even further.  Try to hang for at least 20 seconds and repeat the process when

you are able to grip the bar again.

You should also repeat this exercise a minimum of three times.  Also, if you wear ankle weights while

hanging you will get an increased benefit.

Dry Land Swim – Also known as the Alternate Leg Kick, this exercise focuses on your lower back.  You

will want to start this exercise by laying down flat on your stomach with your body fully extended.

Put your arms straight out in front of you with your palms toward the floor.  Raise your left arm higher

than your right arm. Then, keep your legs straight and lift your right leg off the ground as far as you can.

Try to hold that position for at least 4 seconds before gently lowering your leg and raising the other leg.

Your goal should be to work up to holding the position for 20 seconds.  Also, adding wrist and ankle

weights to your workout  will increase resistance and tone your lower back muscles even more.

Pelvic Shift – This exercise is a favourite of fitness instructors all over.  It is simple, but you will quickly

feel the stretching that occurs up and down your spine and in your hips.

You will want to begin the exercise by lying on your back with your shoulders and arms planted firmly on

the floor.  Bend your knees and draw your feet as close to your buttock as you can.  Next, arch your back

so that your pelvis thrusts upward.

Hold this position for at least 20 seconds and try to work up to holding it for 30 seconds.  As you repeat

this move, you should feel more and more stretching in your front hips.

It is always a good idea to check with your doctor before beginning any exercise regiment to make sure

your body is healthy enough for this activity.

Strenuous exercises, like these grow taller exercises to increase height, should be done consistently but

you should start slowly if you are a beginner.  You can increase the intensity of your workout as your

body becomes accustomed to each new exercise.

When you develop a disciplined grow taller exercise program, you will help you body raise and sustain

the levels of growth hormone in your body.  Therefore, the more effectively and regularly you exercise

the better your chance to increase your height.

The height exercises discussed in this article will help you start

a good exercise program. However, the ebookGrow Taller 4 Idiots will give you a more in-depth look at

these height increasing exercises and many more that will help you reach your full height potential.

With help from Grow Taller 4 Idiotsyou will be able to create the height increase exercise regiment that is

just right for your body

Our society places a great deal of importance on height. If you are of a smaller stature, you have

undoubtedly felt that you have an unfair disadvantage.

However, you have the ability to overcome this challenge and make your body grow. While there are

always artificial means, you have probably wondered how to increase height naturally.

The answer is a good grow taller exercise regiment, especially one that includes a stretching program

designed to increase height.

People who know how to increase height naturally know that exercise is crucial if you want to improve

your body. When you exercise, your body releases Human Growth Hormone, or HGH, into your system.

This is the complex hormone that triggers your bones, muscles, and tissue to increase in size. The better

your workout, the more HGH will be in your system. Furthermore, exercise strengthens your body to

support it as the bones and cartilage lengthen.

Although most workouts will help your body grow in some way, stretching exercises are one of the most

effective and natural ways to increase height.

Stretching is an efficient way to exercise because it focuses on the parts of your body that you want to

grow. The bulk of your height comes from your spine and legs.

The bones in these areas are held together by cartilage. Stretching helps you decompress the cartilage in

these body parts, such as between your vertebrae and thigh bones. As this cartilage decompresses it soaks

up nutrients and thickens, making you taller.

On the other hand, not stretching stunts your growth because it weakens your cartilage and reduces the

flexibility needed to grow.

It is very important that you develop a solid stretching routine. This means you have must discipline

yourself to stretch regularly. You must also stretch long enough so that your workout is effective.

Most importantly, you need to do the right stretches with the right techniques. This article will guide you

through certain stretching techniques that will give you the optimum results.

The following is a description of three specially designed stretches that are fantastic ways to increase

height naturally.

Standing Forward Bend - This is a very simple, but effective, exercise. It is a great way to relax and

decompress your spine.

Also, it stretches your calves, hamstrings, hips, neck, and all of your back support.

To begin this exercise, stand with your feet approximately 18 inches apart and your palms on the back of

your thighs.

Then slide your hands down along the side of your legs without bending your knees.

Try to slide as far as possible, as you bend over make sure your hands stay firmly on your legs.

As you bend you will find the resistance increase in your knees, but do not bend them.

Another variation is to slowly run your palms down the back of your legs, forcing you to arch backwards.

Downward Facing Dog - Also known as Adho Mukha Svanasana, this yoga-based maneuver is one of

the great ways to increase height through stretching and increase your body’s flexibility.

You will want to begin this exercise by getting down on your hands and knees. Your legs should be

shoulder width apart and your fingers straight forward.

Position your elbows so that your inner arm is pointing away from you. Take a deep breath and curl your

toes as if you were trying to stand on your toes.

Then straighten your legs as you exhale and push your arms upward.

Ideally, you want to push so that your spine is lengthening. Make sure your legs stay straight and your

feet firmly on the floor.

If you need to bend your legs at first, that is okay. However, you will want to stretch yourself further and

further each time until your legs stay straight.

Also, keep your shoulders flat and distribute your weight evenly to add the resistance on your spine. You

should remain in that position for several deep breaths and then repeat the entire movement several more

times.

Head to Knee - The Janu Shirshasana position, as it is called in yoga, is a fantastic way to decompress

your spine and stretch your hamstrings.

Just like the downward dog stretch, you want to make sure your spine stays straight to get the full benefit

of the exercise.

Keeping your spine straight while exercising is one of the best ways to increase height. Also, remember to

breathe deeply and fluidly throughout your maneuvers because it will also help decompress your spine.

Begin this exercise by sitting on the floor with your legs fully extended in front of you. Bend one leg by

pulling your heel as close to your body as possible, in a “P” shape, but keeping your buttocks planted on

the floor.

You should rotate your body so that you are facing the extended leg and raise your arms over your head

while you inhale. Keep your back straight as you bend forward slowly and exhale.

Do not bend at your hips, but by rolling forward on your buttocks. Tense your thigh muscles as you bend,

this will release the hamstring and promote better flexibility.

At the end of your forward momentum, gently lower your arms to grab your foot and pull forward.

Then, pull your opposite leg into the “P” shape and extend the leg that was previously bent.  Repeat the

exercise for the opposite side of your body.

Keep your pace slow and breathe deeply throughout the exercise to fully stretch out your spine.

Whether you are doing a simple standing forward bend or the more aggressive Janu Shirshasana,

stretching exercises will help decompress your spine and promote your body’s flexibility. 

Of the many ways to increase height, stretching is one of the

most effective. In the ebook, Grow Taller 4 Idiots, you will learn more about the many profound effects

stretching has on your body.

You will read more detailed instruction for these three stretching exercises, and many more. There are

stretches for every level of fitness, from beginner to very advanced

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The British Medical Journal revealed that your growth may be prematurely stopped in the vertebral bodies (spinal column) by excessive pressure upon the epiphysial centers (spinal discs).

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6 preliminary exercises that prepare your body and your spine for the lengthening process and make the growth more effective and more powerful.

15 powerful stretching exercises that will lengthen your spine stimulate your growth and boost your height.

10 advanced exercises that will allow you to maximize your height and ensure that the growth stays.

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Your sleeping habits can rob you of your maximum height potential... or they can be the secret to added inches! The right sleeping habits are vital to stimulating your growth and giving you 2 - 3 inches in only 6 weeks!

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Grow taller by 3 to 6 inches after Puberty!!!!! 5 Simple exercises that will increase your height naturally at any age91

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Grow taller by 3 to 6 inches after Puberty!!!!! 5 Simple exercises that will increase your height naturally at any age. I guarantee!!!!

If you have a desire to grow tall and add a few inches to your height naturally through exercises, this is the Hub for you. Whatever your age may be, the exercises given in this article will help you gain extra height through natural exercises. These workouts are scientifically proven to increase height even after puberty, if done properly and regularly. By stretching and flexing your body, these exercises will stimulate your body to secrete HGH(Human Growth Hormone), which will increase your body height.

1. VERTICAL HANGING:

This is a simple but an extremely effective stretching exercise which you can do at your home. All you need to have is a solid bar strong enough to hold an individual, fixed at least 7 feet above the ground such that the distance between your feet and the floor is atleast 4-6 inches. Hold your arms neither closer nor wider and start hanging. Hold as long as you can, and as you begin to tire, slowly swing back and forth and try to touch the ground with your feet. This will flex your spine and elongate it, so that you can add few inches to your height

Make sure that you flex your spine while stretching, and not merely twisting your wrists

Perform the Workout 3 times a week for optimal results

2. COBRA STRETCH:

This is basically a Yoga exercise intended to stretch your spine and make it supple and flexible, so that the cartilage between your vertebrae grows thereby increasing your vertical height

Lie on the floor face down with palms on the floor under your shoulders. Begin to arch your spine up leading with your chin. Arch as far back as possible. Do 3-4 repetitions with each repetition lasting between 5-30 seconds

3. PILATES ROLL OVER:

This is an excellent workout to stretch your spine and lengthen your upper body. Apart from your spine, it also stretches and lenghthens the vertebrae of your neck.

Lie on your back with your arms along your sides, palms down. With your legs together, extend them straight up toward the ceiling and bend them backwards so that they touch the floor. It may not be possible to touch the floor at first, but you can do this by practice. The more your stretch, the more your spine lenghthens

4. FORWARD SPINE STRETCH:

Sit up tall on a mat. Your legs are extended about shoulder width apart, and your feet are flexed. Reach the top of your head but let your shoulders stay relaxed. Inhale and extend your arms out in front of you and slowly bend forward and try to touch the tips of your toes. If you are able to touch your toetips, stretch even forward so that your spine is flexed to the maximum extent.

Do 3-4 repetitions and hold each stretch for 10-15 seconds

5. ANKLE WEIGHTS: This exercise is solely intended to increase the length of your lower body, by stretching the cartilate between your knees. Prolonged stretching will elongate the cartilage and increase its mass, which in turn will increase the length your lower body

Sit on a high chair and use a Ankle weight fastener to add weights to your ankle. Start with small weights initially and gradually increase as you go on. Allow your legs to stretch down with the pressure of the weights. Once completed, remove the weights and relax your legs by kicking your legs gently for 5-10 times, and then vigorously for 5-10 times. This will flex your knee cartilate to enable it to grow in length

Perform the Workout 3 times a week for optimal results

Apart from exercises, your body needs HGH(Human Growth hormone) that is essential for the growth of the long bones of your body. HGH is secreted in your body by the pituitary gland and it helps in the growth of bones and cartilages in your body. Through HGH is naturally produced inside your body, you

need ample Growth Hormone to ensure maximum growth of your body. Artificial HGH can be obtained through Pills and Sprays and these augment the growth of your body.

The best and most effective HGH enhancer is the amino acid Arginine, which is available in its pure form as L-Arginine. L-Arginine stimulates the pituitary gland to secrete growth hormone and thereby increase your height. L-Arginine works well when combined with L-Ornithine, which is an other amino acid. L-Arginine also works well with L-Lysine and L-Glutamine. Arginine/L-Arginine supplements are available in Pills and the popular brands are Growth Enhancer, Growth Flex, Growth Booster etc.