How to Increase Your Height

how to increase your height - a tall and beautiful girl

How to increase your height after 18? Do you think this is impossible? Well No, but there are requisites to achieve this goal. The first step is to reduce the stress on our vertebrae. Under the influence of gravity and due to improper posture, the spine gets deformed, and the distance between the vertebrae is reduced.

In addition, factors such as the environment, hormones, genes and nutrition affect growth. Fighting them is difficult, but possible. If you are serious, then you have every chance to grow up even at 25-30 years old. Doing specific exercises is one of the most effective ways to increase your height in a short time. Eat healthy and consume enough protein to maintain the effect.  An individual’s height increases when the bones grow. And this process lasts until the complete closure of the bone growth zones – the cartilaginous zones in the spine and at the ends of the tubular bones. As long as there is uncoated tissue in these areas, a significant increase in body length is possible under the influence of growth hormones. When cartilaginous zones ossify with age, this will hinder further growth.

It turns out that it will not be possible to grow up by lengthening the bones after 25 years, except with the help of surgical intervention. But it is possible to “stretch” your body by a few extra centimeters. And it’s not too difficult.

How to increase height

This can be achieved by stretching the inter vertebral discs. The thing is that the human spinal column consists of 24 vertebrae, sacrum and coccyx. Inter vertebral discs are located between the vertebrae, which perceive and absorb the load and provide the flexibility of the spine due to the fact that they are composed of cartilage-like tissue. And if it is cartilage, then it can be stretched, which will lead to an increase in the length of the body.

Exercises to Increase Height

  1. Glute bridge for increasing height

How many hours a day do you spend sitting? Did you know that a sedentary lifestyle significantly affects our growth? Long periods of sitting are often the cause of changes in the shape of the spine and imbalance (instability) of the muscles involved. It also negatively affects the growth of the whole organism.

The gluteal bridge is a good exercise to help minimize the negative effects of a sedentary lifestyle. It helps to correct the curve of the upper back and stimulates the growth process.

‍How to do:

  1. Lie on your back on a mat with your shoulders flat on the floor.
  2. Stretch your arms along your body, palms towards your hips.
  3. Bend your knees and bring your feet up to your buttocks without lifting them off the floor.
  4. Bend your back so that the pelvis is raised off the floor.
  5. Tighten the muscles in your buttocks, placing your weight on your legs and shoulders.
  6. Hold the position for at least 30 seconds, then return to the starting position and repeat. ‍


  1. Hanging on the bar

Hanging on a bar (horizontal bar) using the strength of the arms helps to stretch the muscles of the body. For the best effect, do several pull-ups.

‍How to do:

  1. Jumping up, hang on the crossbar.
  2. Keep your arms and back straight.
  3. Hold the position for 30 seconds.
  4. Do this exercise three times a day.


‍3. Jumping on one leg

This is one of the most fun exercises. It helps to strengthen the abdominal muscles and develops the muscles of the lower body well.

‍How to do:

  1. Jump on your left foot 10 times.
  2. Keep your arms extended upward while jumping.
  3. Jump on your right foot 10 times. ‍


  1. Side bends

This stretch promotes muscle growth while also making them more flexible. This exercise primarily stretches the intercostal muscles.

‍How to do:

  1. Stand straight with your feet together.
  2. Extend your arms over your head and bring them together.
  3. Tilt the body to the right.
  4. Hold the position for 20 seconds, then return to the starting position.
  5. Repeat the movement twice, then tilt to the other side.


  1. Cobra

Cobra pose stretches the muscles in your shoulders, chest and abdomen while strengthening your back.

How to do:

  1. Lie facedown on the floor.
  2. Place your palms on the floor under your shoulders.
  3. Lift your chin while arching your back and raising your head higher.
  4. Bend your back as much as possible, hold the position for 30 seconds.
  5. Five reps will be enough to start.

‍6. Run

Jogging is a sport that should not be forgotten for those who dream of long legs. Running stimulates the natural growth of the leg bones and strengthens their muscles. Jogging is a magic wand that noticeably increases growth, especially at a young age.

‍7. Jumping

If standard exercises make you bored, try something that improves your mood – jumping. The more you jump, the higher your chances of increasing leg length. You can jump in different ways: for example, over a rope or on a trampoline. Both methods are equally good for those looking to grow up.

‍How to do:

When jumping, lift your legs off the floor (trampoline) at the same time and also land.

  1. Forward bends

Bending forward stretches the calf muscles in a vertical plane, thereby promoting leg growth

‍How to do:

  1. Stand up straight with your feet slightly apart.
  2. Bend over, trying to touch the floor with your hands without bending your knees.


  1. Standing stretch

exercises to increase heightThis exercise is similar to bending forward, the only difference is that the legs must be kept together in the starting position. Now bend over and try to reach your toes. Don’t bend your knees!

  1. Swimming

Swimming engages all the muscles in the body at once and makes them stronger. If you don’t like sweating in a stuffy room, swimming is your option. The best swimming style for your height is the breaststroke as it actively engages your limbs and spine, alternately stretching and contracting your back muscles.

  1. Stretching on toes

Standing on tiptoes, keep your back straight and stretch your leg muscles, trying to reach up with your whole body. To make the exercise even more effective, stand in front of a wall and, putting your hands on it, crawl up, trying to reach the ceiling. This exercise is very simple and does not require any equipment.

Other Ways to Increase Your Height:

  1. An appropriate diet

A well-balanced diet of nutrients (calcium intake is essential) as well as vitamins (especially vitamin D) will help your body to develop and grow. Calcium helps your bones grow, while vitamin D stimulates bone and muscle growth. A healthy diet should be rich in plants, fruits, proteins and carbohydrates. Milk, lean meats, vegetables and nuts should never be missing at your table at mealtime. Also try to stick to a schedule for ingesting food. Eat three times a day, always at the same time with small, healthy snacks between meals.

  1. Walk outside on sunny days

You get a lot of vitamin D directly from the sun’s rays. But it is only useful if the level of ultraviolet B (UVB) rays is not too low. You can learn more about ultraviolet rays and their current state from the weather forecast. Your skin cannot receive ultraviolet B rays too early in the morning, late at night, and most of the winter.

  1. Get Enough Sleep

As bizarre as it may sound, our bodies are constantly on the go, even when we sleep, which is why it is not surprising to learn that children grow taller while they sleep. Getting sound sleep for at least 8 hours a night is essential if you want to see results. The position you have for sleeping also plays an important role if you are looking to be taller. For best results, lie down on your back and without a pillow.

  1. Removes or avoids growth inhibitors

If you lead a growth inhibitor-filled lifestyle, like smoking or drinking alcohol, you will be preventing your ideal body growth. By eliminating these bad habits, we let our body breathe and it does what it should do naturally: grow taller. Whether you want to be taller or not, maintaining these habits is incredibly healthy. When it comes to your height, there is nothing to be ashamed of. Nothing is more important than the form in which you project yourself and you feel good about yourself.

You would also love to how to increase your breast size naturally.

Delhi Magazine Team

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