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14 Height Increasing Exercises to Increase Height Even After 20

When it comes to increase height, height increasing exercises are the best and safe way to increase height even after 20.

Every human being is not the same and differs from each other in every aspect. Every person is different in shape, size, color race, height and weight.

Personality or appearance of a person is something that not only attracts the eyes but it is something that defines your abilities. Height is a major aspect that defines the personality of a person. Short person is often looked down upon by others.

They are made to feel inferior and have to face embarrassment from their peers because of their height. There are many myths that prevail regarding height, some myths are listed below:-

  • Many people have lost their hope and resigned themselves to Measure Heightthe fact that there is nothing that can be done to increase their height but this is the biggest myth that prevails in today’s time.
  • The second most common myth is that you cannot grow taller after the age of puberty or any certain age. This myth is not at all true as there is no certain age for spine to stop growing. Yes! It is true that your growth plates do get depleted after your puberty period but this is not the fact with the spine. Increase in height can be attained by manipulating the growth mechanism through the spines. The height increasing exercise that can help us in this regard.
  • It is believed that the pills that are available in market to increase the height are rather harmful than aiding in growth of the height. Many herbal and allopathic medicines are available in the market that are trusted and proven to increase the height.
  • People say that your height is totally dependent on your genes but this is not the fact. Height depends on variety of other factors like height increasing food, sleep, posture, balance of the hormones, health, etc. Solely genes are not the one that is responsible for your height growth.
  • Many people believe that the only option to increase height after puberty is surgery. Surgery is done to increase the growth of the person but it will be very harmful. So avoiding surgical method is the best as it is very dangerous.

Stretching Exercises to Increase Height with Pictures :-

Height is something that many people strive for. It is an aspect that carries social importance and height of a person impacts his work life too. Many people perceive that height cannot be increased after 20 be it a girl or a boy.

This perception is just a myth as the fact is far beyond it. There are many height increasing exercises that are beneficial up to great extent.

Here are 14 actionable exercises that could help you to Increase height.

Swimming :-

Swimming Exercise

Swimming is an exercise helps to increase height. It is an excellent exercise when it comes to increasing the height after attaining an age of 20 as it involves plenty of stretching. So if you wish to gain extra height, you have to practice this exercise very often and that too for a longer period of time if you want to see a significant result. Swimming should be done for at least one to two hours on daily basis for an effective result.

Toe Touches :–

Toe Touches ExerciseThis exercise is very simple and can be done anywhere in the home, in the park or any other comfortable place where you wish to practice this exercise. Combine this exercise with other warm up exercises. This exercise not only beneficial for boosting your height but also helps in relieving from whole body stress. Relief from the stress promotes the production of growth hormone.

How to do ?

  • You just need to stand straight with your hands by your side.
  • Now raise your hands and stretch your body upwards.
  • Bend your upper body without bending your knees.
  • Try to touch your toes and remain in this position for few seconds.
  • Now return back with your arms stretched.
  • Put your hands down and relax.
  • Repeat this exercise for 10 times and gradually increase as you practice daily.
  • If you cannot touch your toes stretch as much as possible

Hanging Exercises :-

Hanging ExercisesSince our childhood we are told to hang if we wish to grow tall and we all believed it and use to compete with our friends on who can hang longer. Whoever wins this task was always called a monkey to be able to hang longer. But this fact is true and not a myth that hanging caters to growth in your height.

How to do ?

  • You just need a bar to hang.
  • Hold it with both your hands.
  • Let your rest of the body free in the air and stretch.
  • Fold and try to bring your legs up parallel to the bar for proper stretching
  • Try to be in the same position for at least 10 seconds in the starting and then increasing timing gradually.
  • Repeat this exercise 10 times and practice it on regular basis for best of the result.

Bow Down Exercise :-

Bow Down Exercise

The next exercise to increase your height during puberty and after twenty is the bow down one.

How to do ?

  • Stand straight with your hands placed on the hips.
  • Stay in this position and bend forward as much as you can as you lead with your head.
  • Your palms should touch the ground.
  • Do not bend the knees.
  • Keep your chin away from your chest.
  • Stay in this position for at least 4-8 seconds and repeat.

Forward Spine Stretch :-

Forward Spine StretchThis exercise is very effective when the goal is to increase your height. It might be difficult when you try first but regular practice will help. It also makes your body very flexible.

How to Do ?

  • Sit straight on the mat with your feet in the front.
  • Your legs should be shoulder width apart.
  • Inhale and stretch out your arms forward
  • Now bend your upper body forward and try to touch your feet or toe.
  • If you are successful in touching your toes then try and stretch forward to keep your spine stretched.

Ankle Weights :-

Ankle Weight ExerciseThe ankle weights exercise mainly focus on enhancing the length of the lower body. It works on stretching the cartilage between knees. The prolonged stretching elongates the cartilages and increases the mass. Hence, increasing the length of the lower body. This exercise helps flex the cartilage of the knee and make it grow in length.

How to do ?

  • Sit on a high long chair and take an ankle weight fastener.
  • Tie it so that the weight on your ankle is increased.
  • Start with lesser weight and gradually increase with the passing days.
  • Legs should be stretched down with the weights so that pressure is exerted on the legs.
  • Repeat this 4-5 times gently and then repeat 5-10 times vigorously.

The Table Pose :-

Table PoseTable Pose is a yoga exercise that works on stretching method to strength the body. This exercise stretches the front side of the body and strengthens the core and arm muscles. It is a very helpful exercise to increase height.

How to Do ?

  • Sit down on the ground and keep your legs straight in front of you.
  • Keep your torso straight.
  • Now keep your palms next to your hips.
  • Tuck your chin against your chest.
  • Lift up your body so that your arms and bended knees are parallel to each other.
  • Your upper legs and torso should be horizontal to the ground.
  • Each repetition should last for 8-20 seconds.

Dry Land Swim :-

Dry land Swim ExerciseAlternatively dry land swim exercise is also known as alternative kick. This exercise focuses mainly on the lower back.

How to do ?

  • Lie down flat on your stomach on the ground.
  • Extend your body fully.
  • Arms should be placed straight in front of you and palms facing towards the ground.
  • Lift your right arm in the air but elbows shouldn’t be bent
  • Now lift your left leg as much as you can.
  • Stay in this position for at least 4 seconds.
  • Now raise your left arm straight in the air.
  • Raise right leg now and hold this position for the same time being.

Pelvic Shift :-

Pelvic Shift ExerciseThis exercise is very simple exercise. It is helpful in stretching whole of the body, up and down from the spine. This exercise also helps in stretching hips. This exercise makes you to stretch more providing flexibility to your hips.

How to do ?

  • Lie down flat on the back on the floor.
  • Now keep your arms and shoulders on the floor.
  • Bend your knees and bring your feet close to your butts as much as you can.
  • Now arch your back and thrust your pelvis up in the air.
  • Hold on this position for 20-30 seconds

Pilates Roll Over :-

Pilates Roll Over Exercise

This exercise is excellent when it comes to stretching your spine. It provides added length to your upper body. It helps in lengthening and stretching the vertebrae of your neck. The more you stretch, the more your spine lengthens.

How to do ?

  • To start lie down on the floor, on your back.
  • Your arms should be by your side and your palms should be touching the floor.
  • Now keeping your legs together and raise them upwards.
  • Bend your legs so that your toes can touch the floor behind your head.

Cat Stretch :-

Cat Stretch ExerciseThis exercise is also known as Indian Dandwat, this exercise focus on opening up your spine and strengthening your shoulders.

How to do ?

  • With your arms locked, put your knees and hands on the floor.
  • You should be in an arched position with your head down.
  • Breathe in as you flex your spine down.
  • Breathe out when you bring down your spine back in the arched position.
  • Your shoulders should be high and elbows should be kept straight.
  • Your pelvic bone should be made to touch the floor.
  • Your each repetition should at least last for about 3-8 seconds.

Wall Stretch :-

Wall Stretch ExerciseThis stretch focuses on the spine area and is very beneficial regarding increase in the height.

How to do ?

  • Stand against a wall and let your hands reach as high as possible.
  • You can get yourself stand on the tiptoes.
  • Your spine should be kept as flat against the wall as possible.
  • Each of the repetition should last for minimum 4-6 seconds

Straight Legs Up :-

Straight Legs Up Exercise

How to do ?

  • Lie down flat on your stomach.
  • Your hands should be behind your neck.
  • Now raise your right leg as high as possible in the air.
  • Repeat the same with your left leg.
  • Your legs should not be bent while stretching.
  • Every repetition should last for 3-5 seconds.

Downhill Pose :-

Downhill Pose

How to do ?

  • Stand straight with your hands together and arms behind you.
  • Bend down at your waist as much as possible
  • Now swing your arms as high as possible behind you.
  • Each repetition should last for about 4-6 seconds.

Bonus Point -:- Height Increase Supplement : Heightole XL Capsules

Heighttole XL Capsule

Heightole XL capsule is the best treatment for increasing height in the market. It is an herbal medicine which does not have any kind of side effects. It is totally safe and has won the trust of many people who’ve lost all their hope.

It has increased their self-confidence which was lost earlier. It helps in gaining perfect height that you have aspired for. Short people have to go through a lot whether it is their work place or any other sphere in life. They are looked down upon others just because of shorter height which is something that is totally out of their control. This medicine is a blessing in disguise for such people.

Heightole XL enhances metabolism and improves the mechanism of digestion. Heightole XL strengthens the nervous system and helps in restoring the level of the growth hormone. These capsules help in regaining the new energy and gets rid of the tiredness from the body. These capsules have been trusted by many users and have helped them attain their desired goals.

Comments (4)

  1. Alina March 11, 2018 at 4:33 am Reply

    My father is 5’6 and mom 5’0 and I am a 19 yrs old girl with 5’0 same as mum my pridicted height is 5’2 but since 16 I have stuck to this height so can it increase now doing these excercises mentioned above??

    1. Hashmi Mart March 11, 2018 at 2:03 pm Reply

      Hi Alina,

      Definitely! Pick the exercises you are comfortable with and start doing from today. You are just 19. You have lot’s of potentials to grow! Don’t forget to taking healthy diet along with exercising.

      Best of luck!

  2. Sukh June 29, 2018 at 8:44 pm Reply

    My age is 30 can i increase my height now?

    1. Dr. Hashmi June 30, 2018 at 10:08 am Reply

      It would be very difficult. You can give a try to above exercises.

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