Are you tired of wearing the uncomfortable high heels for long durations? Well, you may be short and may not be left with a choice but to rely on high heels for boosting up your stature. However, you can increase a few inches if you do the following exercises till the age of 25. Well, you need to bear in mind that genes play a major role while determining your stature, so do not expect a sudden change. To mark your progress, measure your stature once before starting doing these exercises and then check again after a month. You can definitely grow taller by an inch or so in a month, so start from today without wasting any more time.
1. Bar Hanging:
Gravity adversely affects your height by compressing your spines and joints, which squeezes and thins the cartilage, giving you a shorter appearance. Hanging on a vertical bar is a simple way to combat this problem. Hanging makes the lower torso’s weight stretch the spine and decreases the pull on the vertebras. This results in increasing the height by 1 to 2 inches, but not instantly.A horizontal bar for this should be placed at such a height that it allows the body to extend with room to move. If your body cannot fully extend, then bend your knees slightly in order to hang freely. Ensure that while grasping the bar, your palms are facing outwards. While hanging keep your arms, shoulders, and hips as relaxed as possible so that the gravity effectively pulls the body further. For additional benefits, you can try wearing ankle weights. This process should last for 20 seconds with a gap in between and should be repeated at least 3 times. This can most certainly be considered a good choice among the height increasing exercises. If your hands hurt, then wear padded gloves, this will help you to hold on the same position for longer duration without hurting your palms.
2. Dry Land Swim:
This exercise is also known as “alternate kick” and it basically focuses on your lower back. Start off by laying down flat on your stomach. Your body should be fully extended. Place your arms straight in front of you with your palms facing down towards the floor. Then raise your left arm higher than your right arm. Keeping your legs straight, lift your right leg as far off the ground as you can into the air. Remain in this position for at least 4 seconds and then repeat the procedure with your other leg and other hands. You should aim to hold the position for 20 seconds. Adding wrist and ankle weights will be more beneficial as it will tone your lower back muscles and increase your resistance. This exercise will tone down your entire body and add a few inches to your stature if you do it every day.
3. Pelvic Shift:
Being extremely simple, this exercise helps in stretching your body up and down from the spine and also your hips. You can start off by lying on your back. Place your shoulders and arms firmly on the floor. Now bend your knees and draw your feet as close to your buttocks as you can. Arch your back to thrust your pelvis upwards. This position should be held for 20 to 30 seconds. This exercise enables you to stretch more giving flexibility to your front hips. This will also reduce fat from your hips and lower body, giving you a more slender and taller frame in less than 30 days.
4. Cobra Stretch:
This yoga exercise is intended to stretch your spine, thus making it supple and flexible. It is beneficial for the growth of the cartilage between your vertebrae, causing an increase in your vertical height. Lie on the floor with your face down and palms on the floor under your shoulders. Arch your spine up leading your chin also to form an elevated angle. Arch back as far as possible. At least 3-4 reps should be done with each repetition lasting between 5 to 30 seconds.
5. Super Cobra Stretch:
Start by keeping your arms perpendicular to the floor and the spine arched (similar to the end position of cobra stretch). Now bending your hips, bring your body up to form an inverted V position. While doing this, tuck your chin against your chest and then return to the original position. Each repetition should last for 10 to 20 seconds.
6. Hopping with One Leg:
Being one of the simplest exercises ever, this can be done anywhere, in the course of any activity like watching TV, playing in the park or while doing any other work. Hop on your left leg eight times with your hands pointing towards the sky and then hop on your right leg in the same way. This bouncing activity is beneficial for brain development, strengthening of legs and generation of growth hormones. However, if you have had the history of an ankle injury before, then refrain from doing this exercise.
7. Pilates Roll Over:
This excellent workout helps in stretching your spine and provides added length to your upper body. It also stretches and lengthens the vertebrae of your neck. Start off by lying on your back with your arms along your sides and palms facing down. Keeping your legs together, extend them straight up towards the ceiling and bend them backward making them touch the floor. Touching the floor in this way may appear difficult at first, but with practice, it will get easier. The more you stretch yourself, the more your spine lengthens.
8. Forward Spine Stretch:
Sit up straight on a mat with your feet in front. Your legs should be extended about shoulder-width apart and your feet should be flexed. Inhale and extend your arms out in front of you. While doing so, bend forward and try to touch the tips of your toes.If you are able to touch your toe tips, then you can try stretching even forward to keep your spine flexed to the maximum extent. This may appear to be difficult initially, but the position can be achieved through regular practice.
9. Cat Stretch:
Also known as the Indian Dandwat, this exercise is meant to open up your spine and strengthen your shoulders, chest, palms, and back. It basically stretches your hamstrings while putting stress on your stomach. It is beneficial for blood circulation. Place your hands and knees on the floor with your arms locked out. Inhale while flexing your spine down and exhale while bringing your spine up into an arched position and your head down. The spine at this position should be arched. Keep your shoulders high and elbows straight. Your pelvic bone should touch the floor. Each repetition should last for at least 3-8 seconds minimum to reap the maximum benefits from this exercise.
10. The Bow Down:
Stand straight with your hands placed on your hips. Staying in this position, bend forward as far as possible, leading with your head. Always remember not to bend your knees and keep your chin off your chest. Each repetition should last for 4 to 8 seconds. Do it continuously without stopping in between to get the best results.
11. Vriksha Asana to grow taller
Yoga has been a part of Indian culture for a very long time, you can do it anywhere and it does not require any equipment. To do this yogic asana, stand straight and join your feet together, Now lift your hands upward and enclose your palms together. After that, lift up a leg and place it on the inner thigh of the other leg while standing. Hold this position for a while, breathe in and breathe out normally, repeat this for a couple of times alternately with each leg.
This yogic asana is easy to perform and a great way to start the day for beginners. Stand straight and raise your arms up, now bring your left leg forward, and try to touch your left toe with your right hand by bending down with bending your knee. Do it repeatedly, it can also be a great way to warm up for an intense workout session. Repeat the same asana with the other side of your body as well. Do it for 25-30 times a day to quickly add a few inches to your stature without going under the knife.