10 Exercises You Can Try To Increase Your Height

Growing taller after the age of 18 is quite difficult, but not entirely impossible. Several factors, including genetics, hormones, nutrition, and environmental conditions, influence height. While natural growth may slow down after puberty, certain exercises can help in improving posture, stretching the spine, and maximizing height potential.

Effective Exercises to Promote Height Growth

# Hanging

Hanging from a bar helps stretch the spine and elongate the muscles, contributing to height improvement.

How to do it:

- Grip a bar firmly and hang from it.
- Keep your arms and spine straight.
- Hold the position for 30 seconds.
- Repeat at least three times a day.

# Jogging

Jogging is one of the best exercises to strengthen leg muscles and promote growth. It is particularly effective when done during puberty but can be beneficial at any age.

# Skipping

Jumping while skipping strengthens the legs and stimulates height growth.

Note: Ensure that both feet leave and land on the ground simultaneously while skipping.

# Vertical Bends

This exercise stretches the calf muscles, contributing to an increase in height.

How to do it:

- Stand with feet slightly apart.
- Bend forward and try to touch the floor without bending your knees.
- Repeat 7–8 times.

# Toe Lifts

Stretching upwards while balancing on your toes elongates the muscles in both your legs and arms.

How to do it:

- Stand on your toes with a straight back.
- Reach your hands upward, trying to touch the ceiling.
- Repeat as desired.

# Leg Raises

Lifting your legs strengthens muscles and encourages height gain.

How to do it:

- Lie flat on your stomach with your palms beside your chest.
- Raise both legs as high as possible while keeping them straight.
- Support your back with your hands if necessary.
- Repeat for 10 minutes, holding each repetition for 60 seconds.

# Alternate Leg Kicks

Inspired by the Korean martial art "Tae Kwon Do," this exercise stretches and strengthens the leg muscles.

How to do it:

- Stand straight on a mat.
- Extend your right leg as high as possible while keeping your fists tight and hands near your chest.
- Kick upwards for 30 seconds, then switch to the left leg.

# Jump Squats

Jump squats help condition the lower body muscles and improve overall posture.

How to do it:

- Start in a standing position.
- Lower yourself into a squat, keeping your back straight.
- Jump upward explosively and return to a squat position.

# Mermaid Stretch

This stretch targets the intercostal and shoulder muscles, helping improve posture and flexibility.

How to do it:

- Sit with your knees bent to the left side.
- Hold your ankles with your left hand.
- Extend your right arm over your head and stretch.
- Hold for 20–30 seconds, then switch sides.

# Side Planks

This exercise strengthens and stretches the leg muscles while improving core stability.

How to do it:

- Lie on your side with your shoulders aligned below your neck.
- Extend your legs and place your left hand on your hip.
- Lift your waist off the ground, making your body diagonal.
- Hold the position for 30 seconds.