[Last Updated on March 20th 2014]
There are many of us who feel a little small among the crowd, others just want to add a few inches to their height for a variety of reasons. Learn how to gain extra height through natural exercises, which are scientifically proven to increase height even after puberty:
1. VERTICAL HANGING(3 times a week)
Stretching is the way to go, this is a simple but extremely effective exercise which you can do anywhere, all you need to have is a solid bar strong enough to hold an individual.
Hold your arms and start hanging, the idea is to 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, to flex your spine and elongate it. Make sure that you flex your spine while stretching, and not merely twisting your wrists
2. COBRA STRETCH: (3-4 repetitions with each repetition lasting between 5-30 seconds)
This is 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, be careful with your lower spine while doing this exercise, 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, without feeling pain.
3. PILATES ROLL OVER:
This exercise stretches your spine but also stretches and lengthens the vertebrae of your neck, be careful with the position of your neck, be sure to stretch it as much as possible. 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. The more you stretch, the more your spine lengthens.
4. FORWARD SPINE STRETCH: ( 3-4 repetitions and hold each stretch for 10-15 seconds)
Sit up tall on a mat. Extend your legs shoulder width apart, and flex your feet. 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 more forward so that your spine is flexed to the maximum extent.
5. ANKLE WEIGHTS:
Prolonged stretching will elongate the cartilage and increase its mass, which in turn will increase the length of your lower body
Sit on a high chair and use an ankle weight fastener to add weights to your ankle. 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 cartilage to enable it to grow in length.
