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The Best Exercises To Grow Height

Best Exercises To Grow Height
Looking for ways to increase your height naturally after 18? Exercise is one of the best ways to do so. Although genetics have the biggest influence on your height, environmental factors like nutrition, sleep, exercise, etc, also hold a lot of weight when it comes to height growth. Regular exercise is especially vital for supporting growth, strong bones, joints and muscles and a lack of it has been shown to prevent height growth.
We know that the majority of the growth and development of an individual takes place before age 18, but some scientists believe that you can, in fact, increase your height even after puberty ends. This is why some people experience height growth even in their 20s. If your height has been affecting your confidence and happiness, you may be able to grow a few inches taller by making some lifestyle changes. Start by adding a couple of these exercises to your workout regimen. They are easy to practice and can be done even from the comfort of your home.

1. Pilates rollover

The Pilates rollover is a simple yet effective exercise for increasing your height. It also helps stretch and lengthen the vertebrae in your neck.
How to perform the exercise:
  • Begin by laying on your back, arms by your sides, palms facing downwards.
  • Put your legs together and raise them slowly upward at a 90-degree angle.
  • Keep your legs raised overhead. Finish with your feet and legs parallel to the ground while keeping your hands firmly planted on the mat.
  • Place one vertebra at a time on the mat while slowly lowering your legs back to the 90-degree position.
Pilates rollover

2. Bar hanging

Another exercise to increase height at home is bar hanging. Hanging on a horizontal bar decreases the pull on the vertebrae and leverages your lower torso’s weight to stretch the spine. As a result, this exercise can increase your height by a few inches over time.
How to perform the exercise:
For this exercise, a horizontal bar is required, and it should be positioned at a height that gives your body enough room to expand. If your body cannot fully extend, you can slightly bend your knees to hang freely. To help the body be drawn farther by gravity when hanging, make sure your hands are facing outward and that your hips, shoulders, and arms are as relaxed as possible.
For further benefits, some people also wear ankle weights. At least three times, for 20 seconds each, should be spent performing this exercise. It is undoubtedly considered one of the best workouts for height gain.
Hanging on sports bar

3. Land swimming

Swimming is one of the first movements that comes to mind when considering workouts to improve height. Land swimming can be an alternate form of exercise to increase height for individuals who do not have access to a swimming pool in their homes. It includes making alternate leg-hand pair movements.
How to perform the exercise:
While stretching each limb as far as you can, lie on your stomach and lift each pair one at a time. Your right arm and left leg work together, as does your left arm and left leg.
Land swimming

4. Rope skipping

Rope skipping is a great exercise to add to your height growth routine. Jumping while skipping a rope triggers cells while working every muscle in your body. Rope skipping also adjusts how fat is distributed throughout your body.
Rope skipping

5. Leg raise

Leg raises are another easy and effective at-home exercise to grow taller.
How to perform the exercise:
  • Lean back and lie down.
  • Maintaining a 90-degree angle, steadily elevate your legs towards the ceiling while keeping them close together.
  • Bring your legs closer to the ground over time, but without touching the ground.
Repeat this workout 8–10 times in sets of 3.
Leg raise

6. Pelvic shift

How long do you typically spend sitting each day? Long durations of sitting may result in muscle imbalances and change the shape of the spine, which have a negative impact on your body’s ability to grow. In order to reduce the detrimental effects of prolonged sitting, the pelvic shift targets the spine and lower hips and thus, it is considered a wonderful exercise for height increase.
How to perform the exercise:
  • Lay straight down on the floor with your shoulders flat.
  • Bring your arms to your sides, while keeping your palms down.
  • Bring your feet up to your buttocks while keeping your knees bent.
  • Arch your back to allow your pelvis to be raised. In an arched position, allow your shoulders and legs to support your weight.
  • Repeat this after keeping the position intact for around 30 seconds.
Pelvic shift

7. Cobra stretch

This yoga pose is designed to stretch and soften your spine. It is known as one of the most popular stretches to enhance height and help the cartilage between your vertebrae grow.
How to perform the exercise:
  • In a face-down position, lie on the ground.
  • Your palms should be on the ground beneath your shoulders.
  • As you make an upward angle with your spine, lift your chin.
  • Spend at least 30 seconds in this posture while arching your back as far as you can.
  • The exercise should only require 5 reps to begin with.
Cobra Pose

8. Single-leg hopping

Single-leg hopping is one of the simplest workouts to build height, and it can be done anywhere and anytime, whether you’re reading a book, watching TV, or walking in the park. With your hands pointed upward, land on your left leg eight times, then land on your right leg eight times. This exercise will strengthen your legs, increase growth hormone production and increase your height.
Single-leg hopping

9. Alternate leg kicking

Alternative leg kicking significantly contributes to height gain by stretching your body muscles, particularly your legs.
How to perform the exercise:
  • Start by taking a straight stance on the mat.
  • Stretch your body as much as possible while lifting your right leg.
  • Keep your fists tight and close to your chest at all times.
  • Start kicking for around 30 seconds in the air.
  • Then, do the same with your left leg.
Alternate leg kicking

10. Standing stretch

Standing stretches are the final activity on the list of height-boosting exercises.
How to perform the exercise:
While standing, keep your legs together and stoop and reach for your toes. Aim for the toes, but don’t go above your body’s capacity.
Also, when performing the exercise, keep your knees straight. It massages your thigh muscles, stimulates the muscles in your calves and back, and ultimately helps you grow taller.
Standing Stretch


Now that you know which exercises work the best for increasing your height, add them to your daily routine and perform them consistently for the best results. Overtraining should be avoided because it increases the risk of injury and reduces the body’s ability to heal itself. Keep in mind that eating a nutritious diet, getting enough sleep and reducing stress are all important habits to add to your height growth routine as growing tall requires a comprehensive approach. If you are looking to consult a height expert before getting started, we offer free consultations and recommend the best personalized height growth supplements for you. Our solutions holistically target nutrition, sleep, gut health, bone health and more to accelerate growth.

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