Effective exercises to increase body height

Most people have complexes about their appearance. Some people are not satisfied with their weight, and some are not satisfied with their height. If we talk about weight, then it is quite easy to adjust it. With the help of a special diet, you can both get rid of extra pounds and gain them if you are deficient. But with growth, things are somewhat more complicated.

Both women and men are concerned about short stature. Some people dream of reaching 175 cm, while others are nervous about 180 cm. Be that as it may, some 10 cm is always missing. Lately, many girls have been looking for effective methods of increasing height. Therefore, today we will look at exercises to increase height.

Let's start with the right attitude

Clinical studies have shown that motivation and a good mood are good for growth. While performing this or that exercise, imagine how your spine is gradually stretched and your height increases. According to Berg's method, auto-training, that is, self-hypnosis, plays an important role in the process of increasing height.

Make commitments to yourself and write down your promises in your diary, saying, I promise to grow 10 cm in a year. Yes, and don’t forget to tell your body during training: “Grow!”

It is very important not to rush headlong every day for centimeters and measure your height. If your plans are to grow 5-7 cm in a year, then measure your height in a year!

And most importantly, do not let your family and friends know about your activities. Otherwise, excessive curiosity and skepticism will only lead you astray.

The effectiveness of inversion therapy

The goal of inversion therapy, as mentioned above, is to reverse the compression of spinal structures caused by gravity. As a rule, an inversion therapy session is carried out on a so-called inversion table with special clamps at the level of the ankles. Such tables allow the body to take different inclined positions, including an upside-down position.

Inversion therapy promotes spinal traction and can reduce the pressure placed on the discs and spinal nerve roots. Potential benefits of inversion therapy include:

• short-term reduction in the severity of back pain, symptoms of sciatica and scoliosis;
• improvement of the general condition of the spine;
• increasing back flexibility;
• reducing the likelihood of needing spinal surgery.

There is a 2012 study published in the medical scientific journal Disability and Rehabilitation that found that inversion therapy reduced the risk of spinal surgery in some patients with intervertebral disc degeneration (a natural consequence of the aging process and wear and tear of spinal structures in which the intervertebral discs become thinner and are weakened). However, the study included only 26 patients, so it is too early to talk about scientific proof of this effect of inversion therapy.

In general, we should not forget that there is little evidence of the effectiveness of inversion therapy, and the benefits of this method have not been scientifically proven. Most of the studies conducted on this issue are small and of low quality. As with some other alternative treatments, such as chiropractic care, results from inversion therapy vary from patient to patient. Additional data required.

In addition to the inversion table mentioned above, there are other devices used in inversion therapy. They are all relatively expensive.

Healthy eating

If you set out to increase your height using a set of exercises, then you need to reconsider your diet. Eliminate harmful foods from your menu, replacing them with healthier ones. For example, beta-carotene is well processed by the body into growth vitamin. Therefore, you need to include egg yolks, mangoes, bell peppers, cabbage, spinach, zucchini, and, of course, carrots in your diet.

Cod liver, parsley, fish oil (no more than 10 grams per day) and eggs will replenish your body with zinc and vitamin D, which, in turn, are essential components for growth. We would like to note that the child must receive these vitamins without fail from birth.

Many experts strongly recommend eating at least one kilogram of raw vegetables and fruits per day. Yes, and don’t forget about cereals (excluding semolina), because grains are an excellent growth stimulant.

You should forget about drugs, tobacco and alcohol. And it’s better to say goodbye to them forever. Do you have a bad appetite? Don't worry, you can get the missing vitamins from medications. You just need to do this without fanaticism.

Berg's method allows the use of any set of exercises to increase growth only two hours after the main meal.

Risks of inversion therapy

The upside-down position lowers your heart rate while increasing your blood pressure, and can have negative effects on your eyeballs and inner ear.

Based on the above, inversion therapy is not recommended for people with:

• high blood pressure;
• heart diseases;
• history of stroke;
• osteoporosis;
• umbilical, inguinal and other hernias;
• fractures;
• obesity.

Patients with conditions and diseases affecting the head should also avoid this treatment method. Such conditions and diseases include:

• ear infections;
• conjunctivitis;
• retinal detachment;
• glaucoma.

Inversion therapy may also not be suitable for people taking blood thinners (anticoagulants) or blood pressure medications. In addition, inversion therapy is contraindicated in pregnant women.

Basic principles of the technique for increasing height

Yes, it is possible to increase your height, even without surgery. You just need to choose a set of exercises and follow a diet, thanks to which the elasticity of the cartilage tissue of the intervertebral discs will be restored and the bone tissue of the legs will move apart.

Of course, you are unlikely to be able to reach the 2-meter mark, but adding 3, 5 or even 10 cm is absolutely possible. For a person under 27 years of age, this is quite simple, since it is up to this age that people grow (sometimes even longer).

According to Berg's growth method, you need to:

1. Lead a healthy lifestyle. Here you will not get by with just one diet. It is important to reduce all stressful situations to a minimum, get adequate sleep (at least 6 hours a day) and tidy up your diet.
2. Perform a special set of exercises on the horizontal bar.
3. Lead an active lifestyle and do not forget about playing sports. You can go to the pool, play basketball, volleyball and the like.

By following these simple rules, you can achieve an increase in height by 3-5 cm without much effort.

Features of training individual muscle groups

Each muscle group involved in a jump requires a special approach.

Back

To increase the strength of your back muscles, which will help you achieve a goal such as high jumping, you will need to train a lot. The easiest way is to do push-ups and pull-ups.

They must be performed at intervals of 2 times every 7 days. If we consider push-ups as the main workout, then they should be at least 6 times, and in the case of pull-ups - 12.

Active training in the gym is also welcome, but before classes you will need to pay attention to the exercise machines themselves. It is important that you pull the blocks towards your chest and up from the floor. It is also worth monitoring your breathing while performing any of the techniques, and do not forget about your own well-being and the pre-performed warm-up exercises.

Buttocks and thighs

These types of exercises are most suitable for increasing explosive strength, which will require performing barbell squats. This technique will allow you to train your leg muscles, as well as your abdominal and lower back muscles. This exercise is quite universal and can affect all muscle groups, thereby allowing you to strengthen everything necessary to achieve your goal - a high jump.

Pursuing only this goal, deep squats should not be done, since they serve to achieve other goals. It is worth remembering that you should not slouch when doing this; the athlete’s back should be straight.

Shin

The calf raise is considered the simplest exercise due to its easy technique. But you should use special weights that will be attached to your legs. As an alternative, you can pick up dumbbells or a barbell, which will also serve as additional weight. The exercise itself will strengthen your calves, but to do this you need to perform the lifting technique until a burning sensation occurs. When reaching the peak phase, the athlete is required to stand almost on the tips of his toes, and lower himself onto his heels only in a smooth movement, without a jerk.

Plyometrics workout

The basis of such exercises for improving jumping ability is jumping over any obstacles, this also includes jumping, jumping on objects and jumping on one leg:

• jumping, during which you need to tuck your legs;
• squat down and straighten up with your thighs parallel to the floor while landing very slowly;
• performing an exercise with a skipping rope;
• jumping from heights and performing high jumps in place.

Increasing height through core exercises

By stretching the spine in the core area, you can increase your height.

Exercise No. 1

We stand straight, raising our hands up and connecting our fingertips. Slowly stretch up until you are on your toes. For 10 seconds, try to keep your body weight on your toes, after which we gradually lower ourselves to the starting position.

Monitor your condition: breathing should be deep and your eyes should be open. Berg's method states that each exercise should be done 10 to 20 times. So stick to these numbers when doing any physical training routine.

Exercise No. 2

Without changing the starting position, we do the same, but only lightly touching the support. If you study at home, then a closet or just a wall will do.

This will help you feel more confident during class. It is advisable to do the exercise twice a day, morning and evening.

Exercise #3

We lie down on the floor (if you are practicing at home, do not forget to lay down a mat).

We put our hands behind our heads. Then we stretch our arms up and our legs down, as if we were being stretched in different directions. Yes, and we also include the neck here, pull it in the direction of the hands.

Exercise #4

It must be done on a horizontal bar or wall bars. If you work out at home and you don’t have such equipment, then most likely there will definitely be some kind of crossbar in the yard. For a person who is starting to do this complex for the first time, it is necessary to hang on the horizontal bar for 10 seconds.

Then we gradually begin to increase the load until you can hang on the horizontal bar for about one minute. It’s worth stopping at this point, adhering to this figure throughout all training.

Exercise #5

We do the previous exercise on the horizontal bar, but only add additional weight in the form of weights to the legs.

Again, beginners should start with 10 seconds.

Exercise #6

Unfortunately, this cannot be done at home, so purchase a pool membership. It is in water that the body can stretch best.

You've probably met a person who swims more than once. Remember, he is not small in height.

Exercise No. 7

We lie down on the floor, raise our legs (preferably they should be straight) and try to throw them behind our heads.

Exercise #8

We stand straight, spread our legs shoulder-width apart.

We lean forward. We do this until you reach your toes with your hands.

Exercise #9

We sit down on the floor and take a “Turkish” pose. We fix our hands in a lock in front of our chest, and then raise them up as much as we can.

Yes, by the way, no one has canceled inversion exercises to increase height. Let us explain - this is a simple hanging upside down. It can be done both on the horizontal bar and on the wall bars.

How to increase your height as an adult?

A child grows in height due to bone growth. Growth continues until the special growth zones of the spine at the ends of the bones, which are called tubular, close. As long as these soft zones do not ossify, people can grow under the influence of growth hormone. On average, women's growth stops after 18 years, and men's - after 24.

Video: Human anatomy - bone growth

Adults will not be able to grow due to bone growth without surgery, but they can “stretch” themselves a little by doing sets of exercises to increase the space between the vertebrae and increase flexibility.

The spinal column consists of 24 vertebrae, the sacrum and the coccyx. Between the vertebrae there are intervertebral discs consisting of fibrocartilaginous tissue. They distribute and soften the load on the vertebrae and allow the back to bend. They are the ones that need to be stretched in order to increase the height of an adult.

1

Under the weight of a person’s own body and due to additional loads, the intervertebral discs compress over time. That's why most people get shorter as they age. Poor posture also affects the length of the spine. Having developed your height to your maximum (and this is usually 2–6 cm more than a person’s “established” height), you need to constantly maintain correct posture so as not to lose the gained centimeters.

Since there are only 23 intervertebral discs, and each can be stretched by a maximum of 3 mm, then a person can conditionally grow by a maximum of 6.9 cm.

Stretch your legs

1. Hanging on the horizontal bar. We grab the bar with our hands (you can do this exercise on a wall bars), but your feet should not touch the floor. Next, we perform rotational movements of the pelvis, first in one direction, then in the opposite direction. Gradually speed up. You can feel your spine crunching.
2. We wave our legs. We stand near the wall and, holding with our hand, swing first with our right and then with our left leg.
3. Jumping. Standing on a flat surface, we jump up, trying to get off the floor as high as possible.

That's the whole set of exercises with which you can increase your height at home.

We wish you success!

How does inversion therapy work?

The theory is that being upside down can reverse the effect gravity has on the body. Under the influence of gravity, muscles, joints and bones gradually compress the spine, thereby causing chronic back pain.

Inversion therapy is thought to promote spinal decompression in the same way as massage therapy or manual therapy and, as a result, reduce the severity of painful symptoms.

Inversion therapy should always be performed under the supervision of a physician.

Exercises for the upper shoulder girdle

In this part of the complex, Norbekov’s method of increasing height involves using only the upper torso:

• Shoulders forward, chin tucked towards your chest. Bend your shoulders and head 15 times forward and 15 times back. Each movement is performed for six seconds. You need to reach your chin to your chest without moving away, then stretch towards your stomach. The upper part of the spine should bend like a bow, and at this moment you need to pull your shoulders forward and towards each other, while tensing. Don't raise your shoulders. Without stopping, proceed to perform back bends. First, the head rests on the back, stretches down, and the shoulders begin to pull back towards each other. Breathing is as follows: forward movement is done while exhaling, backward movement is done while inhaling.
• Raising and lowering the shoulders. The head does not move, the spine is straight. Pull your arms down with force, lowering your shoulders. The exercise is done in a similar way by lifting the shoulders up.
• Hands at your sides. One shoulder is directed upward, the other - downward. The head tilts following the shoulder that follows. Each time, try to slightly increase the tilt to the side. The same is done in the other direction. You can breathe freely. This exercise is repeated 3-6 times in both directions.
• Circular movements of the arms are performed 15 times. You can imagine a steam locomotive. Your shoulders are wheels, movements begin gradually, slowly, and over time their circle expands. It is recommended to breathe evenly and effortlessly.
• Hands at your sides, tilts to the right and left. The exercise is done in a standing position. Try to reach your right foot with your right hand, and your left foot with your left. Of course, you won’t reach your feet, but the main effect will be achieved – the spine will become more flexible. The essence of this exercise is that when the arms do not leave the body, the upper part of the spine bends. The tilts are repeated 10 times in each direction. Bending is done while exhaling, lifting - while inhaling.

Which gravity boots to choose

Gravity boots are potentially dangerous sports equipment to use, so their choice must be approached with full responsibility.

It is important that they are made of high-quality materials, and all seams must be securely stitched. You should also pay attention to metal fasteners and hooks; they should be made of hard metal that is resistant to stress, because it is these fasteners and hooks that will support the weight of your body.

Before purchasing, be sure to try on gravity boots and make sure that while they fit tightly, they do not put pressure or chafe on your feet.