How to increase height| 12 Best Exercises to increase height.

Everybody have question how to increase height because everybody wants a good personality and height of a person plays major role which make a person more stylish and handsome. Height depends on various factors such as environment, nutrition,genes and harmonies. But due to some reasons people remain short in height.

Here I would like to share 12 best exercises which help you to increase height.

                 1. Downward dog

It is really very effective exercise that helps you to grow taller. This exercise will stretch your spine along with other musles such as shoulder,neck and leg. It is a easy exercise and you can do it at home   

Steps you should follow:

1. Get down on your knees and your hand should be in front of you. Hands should not be parallel to your shoulder.

2. Raise your knees from the floor.

3. Don't move your feet and hands. They should be fix.

4. Raise yourself as you can as possible so that your back bone stretched fully.

5. Do this exercise 5 times and for 5-10 sec every time.

                          2. Cobra pose

This is also called bujang assan in India. It helps to increase height by stretching back musles. This exercise have another benefits also such as strengthening shoulders,flexibilty and stretch chest musles.

Cobra pose

Steps you should follow:

1. Lie down on the floor and your palm should be positioning towards ground.

2. Your legs should be together with the tops of your feet should be flat so that it touches ground.

3. Lift your chest without taking help of arms.

4. Use your back musles to raise your body.

5. You should remain in this pose for at least 15 sec and increase your time day by day.

                      3.cat and cow stretch

This exercise includes two steps. First is cat pose and second is cow pose. This exercise will stretch and contract your muscles.cat pose will stretch musles and cow pose contract back musles.

Steps you should follow:

1. First of all sit on ground in such a manner that it looks like cat.

2. Your hands should be parallel to shoulders in both poses.

3. During cat pose slowly press your spine towards ground.

4. Then in next pose which is cow pose, lift your back up and your head should be in the between of arms.

5. Give at least 5-10 sec to every pose and do every exercise one by one like first cat and then cow.

                    4.  Hip flexor stretch

This is an effective exercise which stretch the musles of thigh as well as back. In India mostly people do it during  Suray namaskar so it helps you to increase height.

Steps you should follow:

1. Get down on your left knee and your right foot should be in front of you.

2. Your left foot should be flat in order to balance.

3. Lift your both arms over the head so that all stretch feel by your back.

4. Similarly do it with another leg.

5. Hold your body at least for 5 sec and do it for 5 to 10 times.

5.Forward spine stretch

It is also a good exercise which stretch your back as well as hamstring. You can do it in your room also. Moreover it is a relaxing exercise. You can do it after cobra pose or hip flexor stretch. It includes two steps. First for beginners and other for those who don't have any problem to do it because it is little bit difficult.



Steps you should follow:

1. Sit on ground or mat in such a way that your legs will straight.

2. For beginners you can touch toe with a bend in your back.

3. Try to touch toe with your knee if possible.

4. Or  go down as possible as you can.

5. Remain in this position for at least 5-10 sec.

                   6. Pilates roll over

You may face some difficulty to do this exercise but it is also an effective exercise. Fat people face more difficulty so you can skip it.

Pilates roll over

Steps you should follow:

1. Laid down on the floor in such a way that your face point towards the sky.

2. Keep your palms down so that they remain stick to the ground.

3. Lift your legs so that your body looks like "L" shape.

4. After that try to touch your toes to the ground as you can see in the picture.

                     7. Forward bend

You can do it after all exercises because it act like relaxing exercise. It is a simple exercise which provide intense stretch to your back.


Steps you should follow:

1. Firstly stand straight and your arms should also be straight.

2. After that bend your back and try to touch your toes or ground.

3. Do this exercise at least 3-5 times.

               8.Hanging exercises

It is also a good and simple exercise because you don't need to go gym. You don't need any heavy equipments. You can use pull up bars or at home you can hang a rod. Branch of a tree can also be used but make sure it is safe.



Steps you should follow:

1. Hold the bar and stretch your legs in order to touch ground.

2. Don't move your legs just stretch them.

               9.Lifting up your toes

It is really beneficial for you when you stretch your body when you wake up. It will stretch your legs, arms ,shoulder musclesand help you to increase height.

Steps you should follow:

1. In this exercise you just lift your arms towards sky and raise your heels about 2 inches.

2. If possible then you can walk also for some distance.

3. Lift your heels up for 30 sec.

                   10.Neck stretch

Your neck also play vital role in your height. If you have long neck then you look attractive and handsome. There is one exercise for this.

Steps you should follow:

1. Bend your Ching so that it touch your chest. Your neck should not feel any pain.

2. Tilt your head back towards the sky.

3. Every time you try it for 10-15 sec.

                     11. Swimming

Yes swimming is also a good exercise. If you ever notice the swimmers then you realise that they are tall . This is because their musle of back and other musules always stretched during swimming so if you have facility of swimming near to house then try it. But if you don't know how to swim then don't try it.

                  12. Skipping

Skipping is also one of the best exercises.

Why??

1. During skipping your muscles get stretched and contracted which help you to increase height.

2. Moreover your heart pumping increase by which flow of oxygen increases and your height increase naturally.

3.one another benefit is that you can do it for warmup your body.

Bonus tip 1 - Take sleep of at least 7-8 hours so that your Growth hormones realese more.

Bonus tip 2- Nutritions also help a lot in your height growth.
Nutrition you should take
1. Fresh fruits
2. Fresh vegetables
3. Protein( veg or non veg)

Bonus tip 3- Avoid medicines especially injection of height growth it has a lot of demerits.

Precautions:

1. Those who have already back pain don't try this.

2. Don't do these exercises on hard surface. It should be soft

3. Firstly warmup your body so that you don't feel any pain on the next day especially in your shoulders.

4. It will take time to notice growth in height. Please wait at least 25-30 days.