Do you want to grow taller? You can try it with targeted stretching exercises. Try to do them before the growth plates melt, which happens between 19 and 27 years of age. As an adult, follow the same tips to avoid shrinking.
Steps
Part 1 of 3: Basic Stretching Exercises
Step 1. Touch your toes
Every morning, get out of bed, stretch your back and hamstrings by touching your toes.
- Touching your toes helps you melt as soon as you get up in the morning.
- This exercise warms up the back muscles.
- In addition, this exercise improves posture and strengthens the back. Try to look taller by standing straight.
- Before bending over and touching the toes, extend your arms over your head. Try to keep your legs straight, but you can bend your knees slightly.
- Finish the exercise by standing up, extending your arms over your head again and stretching your spine.
Step 2. Make the bridge
Improve your back flexibility with this exercise.
- Bridging is slightly more difficult than simply touching your toes.
- Start by lying on your back and reach your hands forward to grab your ankles.
- Finish by lifting your torso and hips to stretch your back.
Step 3. Try the cobra exercise
This movement helps you improve your back flexibility. Relieve tension from your back with this exercise.
- Performing this exercise after getting into a hunched position can help you realign your back.
- Start by lying on your chest, with your arms folded at the sides of your chest;
- Continue by pushing your hands towards the floor and lifting your chest. Tilt your head back slightly;
- Make the exercise more effective by using your abdominal muscles as much as possible.
Step 4. Stretch your hip flexor muscles
Follow these instructions to relieve tension from your lower back and abs.
- Start by bending your knees, with your hands resting on your hips;
- Align your knees by resting them on the floor;
- Extend one foot forward and place it on the surface in front of you;
- Push your hips forward;
- Tilt your back slightly back and tilt your head towards the ceiling;
- Switch foot and repeat on the other side;
- Try this exercise just before bedtime.
Part 2 of 3: Other Exercises
Step 1. Perform the mountain yoga posture
Do this simple exercise to align your spine.
- Parts in an upright position;
- Conclude by moving your shoulders back and down as you stretch your head towards the ceiling;
- Yoga asanas help straighten your back, so you can push your shoulders back.
Step 2. Do pilates
Increase your strength and flexibility with this discipline.
- Sign up for a Pilates course at the gym or in a specialized center;
- Doing pilates improves your posture, so you will appear taller;
- Remember that pilates exercises are faster and more intense than yoga.
Step 3. Go swimming
Swimming can stretch the body, so you will appear taller.
- Swimming stretches the arms, legs and back;
- If you want to do a low impact sport, swimming is ideal;
- Swimming also reduces the pressure on the joints.
Part 3 of 3: Staying Healthy
Step 1. Eat healthy
Make sure you combine stretching and other exercises with a healthy diet.
- Promote good body growth by getting enough protein. Eat nuts, seeds, legumes, fish and meat;
- Get enough vitamin D so your muscles and bones grow properly. You can find it in mushrooms, eggs and fish;
- Promote bone growth by getting lots of calcium. You can find it in dairy products and green leafy vegetables.
Step 2. Drink lots of water
Aim to consume 6-8 glasses a day.
- Drinking water keeps the body healthy, so it will grow properly;
- Remember that you need to maintain good hydration for the body to function properly.
Step 3. Get enough sleep
If you are under 18, you should sleep at least 8 hours a night.
- Remember that getting enough sleep allows the body to grow;
- Sleeping soundly and without interruption is more effective.
Step 4. Try to maintain good posture
- Staying straight allows you to keep your spine from hunching as you grow.
- If you stand straight, you can appear taller.
Step 5. Avoid ingesting substances that would block growth, such as:
- Alcohol;
- Steroids;
- Tobacco.
Advice
- Do not take medications to grow taller, unless prescribed by your doctor. Remember that drugs like human growth hormone drugs usually don't work and have serious side effects.
- Make sure you follow the exercise directions carefully to reduce the risk of injury.
