How to Increase Height by 4-6 Inches with Home Exercises

 The factor of physical training accounts for 22% in determining the body’s height development. This article will provide you with a compilation of 23 exercises to increase height, including physical exercises, at-home yoga, and sports disciplines that help promote exceptional height growth.

RESULTS OF HEIGHT-INCREASING WORKOUTS BY AGE GROUP

Depending on each age group, home height-increasing methods will yield different effects. The same applies to physical training:

For children: From 1 year old to puberty, height will increase by about 2 inches per year. Exercise helps strengthen bones, laying the foundation for faster height growth during puberty.

Puberty: This is the best time to develop height. During puberty, we can grow up to 4-6 inches per year. For females, this significant growth usually begins early in the teenage years (14-17 years old). For males, it usually occurs at the end of the teenage years.

Adulthood: This is when the body’s growth has plateaued. However, if the correct height-increasing methods are applied and exercise habits are maintained, we can increase height by 1.5-3cm per year until we stop growing.

SIMPLE EXERCISES TO INCREASE HEIGHT

The bodies of people who regularly exercise tend to produce more growth hormones – one of the significant factors that affect the height development process. This contributes significantly to promoting height growth.

Height-increasing exercises with a horizontal bar

Exercising with a horizontal bar helps stretch the spine, especially the lower body, to the maximum extent. This helps release the cartilage layers between the bones, stimulating the growth of new cartilage layers. As a result, bones will grow faster. You should maintain daily exercise to increase height effectively.

How to perform:

Step 1: Grasp the horizontal bar with both hands, with a distance between the hands wider than the shoulders.

Step 2: Cross your feet, slowly hanging your body to stretch to the maximum extent. Hold the position for 10-20 seconds (female) and 20-30 seconds (male).

Step 3: Slowly lower your arms down to the standard preparation position. Repeat the exercise 10-15 times depending on your physical condition.

Psoas Stretch Exercise

The psoas muscle is located in front of the spine and connects the lower back to the upper thigh muscles. This exercise helps to stretch the psoas muscle, making the back and spine more flexible.

Stretching exercises to increase height

Stretching exercises to increase height

How to perform:

Step 1: Place one foot forward, with a distance of one step between the two feet.

Step 2: Keep the chest and shoulders straight, tighten the buttocks, press the body down, and lower yourself.

Step 3: Slightly lean the body forward to stretch the muscle, maintain the position for at least 30 seconds.

Step 4: Switch sides and perform the same exercise. Repeat the exercise 10-15 times per workout.

High Jump Exercise

Jumping helps to stretch the entire body and joints. Perform this exercise every morning to achieve the best results.

How to perform:

Step 1: Stand up straight, with feet as wide as hips and arms straight up above the head.

Step 2: Slowly lower the hips until the thighs are parallel to the ground while swinging both arms backward.

Step 3: Jump as high as possible and raise both arms above the head.

Step 4: Land on the balls of your feet. Immediately lower your hips to the position in Step 2 and continue. Perform 5 sets (10-15 reps per set).

Wall Stretch Exercise

The wall push exercise helps to straighten the spine, increase flexibility, and stretch the leg muscles. A straight spine and firm legs are ideal conditions for quickly promoting height.

How to perform:

Step 1: Stand facing the wall, about 20 inch away from it.

Step 2: Lean against the wall with your hands and bring your right leg forward, slightly bent at the knee.

Step 3: Extend your left leg as far back as possible, leaning slightly forward.

Step 4: Maintain the position for 15-20 seconds, then return to standing position and switch legs. Repeat the exercise 5-10 times per workout.

Hopping with One Leg Exercise

Hopping with one leg is a suitable exercise for all ages. This exercise helps to develop physical fitness and improve blood circulation.

How to perform:

Step 1: Relax the body and lift the left leg up, bending down and keeping the back parallel to the floor.

Step 2: Straighten the left leg backward, at the same time, lower the left arm to maintain balance.

Step 3: Still keeping the body lowered, hop and switch the right leg up, lower the right arm. Repeat the exercise 20 times for each leg.

Exercises to increase height at home with ankle weights

This exercise is applied to strengthen the health as well as the flexibility and firmness of the legs. Ankle weight exercises directly affect the knee joints and stretch the ankle joints, helping to effectively increase height. Training for about 30-40 minutes per day, regularly 3-4 times a week.

How to perform:

Step 1: Sit on a high chair and wear weights on the ankles.

Step 2: Perform up and down leg movements. When starting out, you should only wear weights with a small weight (about 1kg) and gradually increase over time.

Step 3: After completing the exercise, remove the weights, and kick your legs gently back 5-10 times, then kick harder 5-10 more times.

Jump rope exercise

Jump rope exercise directly affects the leg muscles, bone joints, and promotes the development of bone cells. Especially, it naturally increases the growth hormone – HGH in your body by up to 500%.

How to perform:

Step 1: Hold both ends of the rope tightly in both hands, jump high and thread the rope under your feet.

Step 2: Repeat this process as many times as possible

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YOGA EXERCISES AT HOME TO INCREASE HEIGHT

Yoga exercises to increase height help stretch the vertebrae to the maximum, lengthen the muscles of the back and legs, stimulate the production of new cartilage cells.

Moreover, Yoga helps regulate the functioning of the endocrine system, creating opportunities for growth hormones to develop. From there, it positively affects overall health and significantly improves height.

Crescent moon pose

The crescent moon pose is a great pose for lengthening the joints, boosting vitality for the whole body. In addition, stretching the body horizontally will also help you effectively reduce waist fat.

How to perform

Step 1: Stand with two feet close together on a yoga mat.

Step 2: Hold both hands together, point your finger up straight.

Step 3: Tilt your body to the right until you feel your waist is stretched.

Step 4: Hold the pose for about 7-10 breaths, then switch sides. Repeat 4 times on each side.

Dry land swimming exercise

This exercise strengthens the muscles of the back, arms and legs. These are important conditions in the natural height growth process.

How to perform

Step 1: Prepare in a prone position.

Step 2: Raise your left arm and right leg high, bend your body up. Hold the pose for 30 seconds and then lower it.

Step 3: Switch sides, raise your right arm and left leg up high, hold the pose for 30 seconds. Repeat continuously about 10-15 times on each side in a workout.

Child’s pose

The child’s pose helps relax the spine, reduce back pain, neck pain and spine. Enhance blood circulation throughout the body, support height growth.

How to perform

Step 1: Kneel, sit straight on your heels, put your feet together.

Step 2: Bend your body forward, stretch your hands straight on the floor.

Step 3: Take a deep breath and touch your forehead to the floor.

Step 4: Exhale, hold the pose for 3-5 seconds. Repeat 5-10 times per workout.

Cobra pose

The cobra pose strengthens the muscles of the arms, back, chest, stretches the spine, and stimulates cartilage development. This is also a relaxation exercise, helping to sleep well and deeply, very useful for the natural height growth process.

How to perform

Step 1: Lie face down on the floor. Extend your legs straight over your buttocks so that your toes touch the floor.

Step 2: Place your hands next to your shoulders with your fingers facing forward.

Step 3: As you inhale, push up with your hands and lift your chest and head off the floor.

Step 4: Hold the pose for 15-30 seconds, then exhale and slowly release down. Repeat 5-10 times per workout.

Pilates Roll Over Exercise

The Pilates exercise to increase height helps to tone the abdominal muscles, stimulate digestion, and stretch the body. As a result, the released vertebrae will stimulate the process of bone formation from cartilage, effectively improving height.

How to perform:

Step 1: Lie on the mat, with both hands placed beside the body, palms facing down, and both legs together, straightened.

Step 2: Slowly raise both legs up and over the head until the toes touch the floor.

Step 3: Hold the position for 30-60 seconds to stretch the spine.

Step 4: Relax and return to the starting position. Repeat 5-10 times per workout.

Back Bend Exercise

This posture stimulates the back and hip muscles while stretching the spine, helping to relax the spine and promote natural height growth.

How to perform:

Step 1: Stand up straight with both legs stretched out and the back straight.

Step 2: Inhale deeply and raise both hands up.

Step 3: Exhale and slowly bend forward, pressing the body against the legs until the face touches the knees, and the hands touch the toes.

Step 4: Hold the position for 15-30 seconds, then relax the body and stand up straight. Practice 5-10 times per workout.

Cat Stretch Exercise

This exercise gently massages the spine, promoting blood circulation. At the same time, it elongates the back and neck, significantly improving height.

How to perform:

Step 1: Begin in a crawling position with the back parallel to the ground.

Step 2: Inhale and tighten the abdominal muscles, lifting the back and hips upward.

Step 3: Exhale and arch the back, pressing the hips downward.

Step 4: Repeat for about 10 breaths. Repeat 3-4 times per workout.

Here’s the English version of the given paragraph:

Increase height with calf exercises

Calf exercises strengthen the lower back, buttock muscles, and abs, maintaining the body’s balance. During the workout, the leg muscles and ankle joints will be stretched to effectively support height growth.

How to do:

Step 1: Place one foot forward and slightly move the other foot backward.

Step 2: Gradually lower the body down while gently pressing until the body reaches the limit that can be stretched.

Step 3: Hold the position for about 5 seconds, then relax and return both feet to the front.

Step 4: Perform with the remaining foot. Repeat the exercise 3-5 times and relax.

Pelvic bone exercise – Kegel

Shifting the pelvic bone is one of the best height-increasing exercises to avoid negative effects of prolonged sitting.

How to do:

Step 1: Lie on your back, both hands along the body, palms facing down, bend the knees at a right angle to the floor.

Step 2: Place feet on the floor, lift the hips and back off the floor.

Step 3: Hold the position for 30 seconds, then relax the body and lower the hips. Repeat the exercise 5-7 times per session.

Warrior I Pose

This exercise helps to increase flexibility and strengthen the arms, legs, abs, and thighs. It supports blood circulation throughout the body, stretches the spine, and stimulates joint cartilage development.

How to do:

Step 1: Stand straight with both feet firmly on the ground.

Step 2: Shift the weight of the body to the left foot, the right foot moves backward.

Step 3: Rotate the left foot 90 degrees so that the thigh is parallel to the ground.

Step 4: The right foot is lifted at a 15-degree angle, the hip is turned to the left, the knee is bent, and the thigh muscle is tightened, and the knee of the back leg is straight.

Step 5: Raise both hands up, palms facing each other.

Step 6: Hold the position for about 1 minute, then relax and switch sides. Repeat the exercise 4-5 times for each leg per session.

Three-Legged Downward Dog Pose

The yoga pose Three-Legged Downward Dog is a variation of the Downward Dog pose. This pose promotes blood circulation, stretches the leg joints, and helps tone the glutes.

How to do it:

Step 1: Place both hands on the ground, keeping the back straight. The hips should be perpendicular to the floor.

Step 2: Keeping the hands on the ground, slowly lift one leg straight up.

Step 3: Hold for 15-30 seconds. Repeat 4-6 times per leg per session.

Side-Lying Position

This position affects the entire nervous system running along the body, helping to balance the system. It also improves sleep and regulates the endocrine system.

How to do it:

Step 1: Lie on your back, relax, and keep your back straight on the floor.

Step 2: Bring the left knee up to your chest and gently turn to the right.

Step 3: Slowly lift the right arm and bring it to the left side, keeping the shoulder down.

Step 4: Hold for three breaths, then do the same on the other side. Repeat 10 times per session.

Extended Hand-to-Big-Toe Pose

This exercise directly impacts both sides of the waist, leg muscles, and stretches the hips and leg muscles. It also supports and improves digestion and reduces stress.

How to do it:

Step 1: Stand with your feet shoulder-width apart, slowly lean to the left, keeping the left knee straight.

Step 2: Stretch the right arm along the body.

Step 3: Hold the pose for 15-30 seconds, then do the same on the other side. Repeat 4-6 times per side.

SPORTS THAT HELP INCREASE HEIGHT SIGNIFICANTLY

Regular exercise helps us increase height significantly, especially for teenagers who are in the stage of height development.

Cycling

According to many studies, cycling for an average of 3-6 hours/day helps strengthen the body’s flexibility and increase height. It is recommended to raise the seat and the handlebars to help the rider maintain a straight back and body posture.

As you become accustomed to cycling in this position, your legs will gradually stretch out because every time you pedal, your leg must be extended straight to the pedal. With this simple training method, you can help increase your height by an additional 2.8 inch/year.

Swimming is an effective way to increase height

Swimming is a sport that helps stretch muscles and joints, creating flexibility and elasticity. When swimming, we often have to stretch both arms and legs to move forward, which promotes muscle stretching.

In addition, when we swim, our body sends signals to the pituitary gland, which releases growth hormone, stimulating cartilage formation and bone growth. With these dual effects, we can increase height more quickly.

Playing basketball supports height growth

In basketball, players constantly run after the ball, stimulating the body to produce growth hormones. In addition, the pituitary gland and thyroid gland play important roles in height growth.

When playing basketball, these parts are activated strongly. The body will produce IGF-1 hormone in the legs and spinal cord – a hormone that helps bones become stronger and longer.

Regularly practicing height-increasing exercises and applying a height-increasing diet will help you achieve a taller stature sooner.

Read more: Annual Growth for Children: Ideal Inches?

SOME THINGS TO NOTE TO EFFECTIVELY INCREASE HEIGHT

Proper diet

To have a healthy body, do not indulge too much in personal preferences and inadvertently make dietary mistakes. The daily diet should include enough important food groups, including:

Fresh fruits, fresh vegetables: Contain many vitamins, minerals

Grains: A source of starch – essential energy for the body

Meat, fish, eggs: Supplement protein, fat, vitamin D

Dairy products: Provide diverse nutrients, calcium

Limit or avoid foods that contain:

Sugar: A study found that consuming too much sugar can negatively affect the process of producing growth hormones, thereby limiting height development.

Trans fats: biscuits, sweets, snacks, frozen foods, etc. These are hydrogenated fats in the manufacturing process. They reduce good cholesterol (HDL), increase bad cholesterol (LDL), and triglycerides in the body.

Saturated fats: fatty meat, eggs, poultry skin, dairy products, French fries, biscuits, etc. Saturated fats increase the amount of bad cholesterol in the body and increase the risk of heart disease.

Use functional foods to support height increase

Only a few cases should be supplemented to increase height in children and prevent shrinking in older adults. For example, if the body has problems with growth hormone – HGH production, the doctor will recommend a supplement containing synthetic HGH. In addition, older adults can also supplement vitamin D and calcium to reduce the risk of osteoporosis.

Common sources of vitamin D include tuna, milk, and egg yolks. If the body does not get enough vitamin D in the diet, supplements should be added to meet daily requirements.

If there is a medical condition affecting bone density, increase calcium intake for the body. Experts recommend that women over 50 and men over 70 should consume 1,200mg of calcium per day.

In all other cases, avoid taking medication or any functional food that helps to increase height. Because the growth factors in our body are a complex combination. They need to work together, develop simultaneously and parallelly.

Drinking enough water

Drinking 6-8 glasses of water per day can help you achieve optimal height by promoting muscle growth and eliminating toxins from the body.

Increasing exposure to sunlight

Sunlight helps the body produce Vitamin D3, while food provides the body with Vitamin D2. Vitamin D is synthesized in the skin, under the influence of UV-B radiation from sunlight, which accounts for 80-90% and about 10-20% from diet.

Vitamin D is not only an excellent factor for muscle growth, but it also helps the body absorb calcium, making bones strong and developing robustly.

Maintaining a healthy lifestyle

Getting enough sleep

Researchers have found a correlation between lack of sleep and decreased bone formation. Gradual decrease in bone density also increases the risk of osteoporosis later in life.

This is because the body only releases growth hormone – HGH during sleep. To ensure this, besides sleeping in the correct position, we also need to adhere to the following sleep schedule:

Exercise regularly

The bone formation process is promoted by the interaction between bone and exercise. We should have at least 1 hour of exercise per day. It strengthens muscles and develops bones, helping you maintain a healthy body and promoting HGH production.

Stay away from stimulants and alcohol

Alcohol and salty foods: They are catalysts for calcium excretion from the body. They inhibit the synthesis of vitamin D – a necessary factor for calcium absorption and bone development.

Smoking: Increased cortisol levels in smokers disrupt the balance of hormones in the body. Including estrogen – which helps form a strong bone structure.

Furthermore, smoking also impairs the absorption of vitamin D and calcium, causing bones to become brittle. The bone-producing cells called osteoblasts are also damaged by nicotine, resulting in slow bone development and reduced bone mass.

It is important to persistently exercise to increase height while maintaining a healthy lifestyle. You will soon notice significant acceleration in your growth and positive changes in your health. Good luck achieving your desired height!

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