What exercises are best for increasing height?

1. Can exercise increase height?

Exercise can facilitate physical development and is a necessary stimulus for growth through the release of growth hormone (GH) and other anabolic hormones, thereby increasing height.

In addition, exercise helps regulate body composition in adulthood by providing the necessary mechanical and metabolic stimuli for the development of the musculoskeletal system, and increasing GH secretion for growth.

Furthermore, exercise helps strengthen bones, reducing the risk of osteoporosis, brittle bones, and fractures.

Exercise is an effective way to improve health and increase height.

2. Some exercises to help increase height

2.1 Stretching the spine forward helps increase height.

Preparation: Sit with your back straight and extend both legs straight out in front of you to perform a forward spinal stretch.

Instructions: Keep your feet shoulder-width apart, or as far apart as possible. Inhale, reach your arms forward, and try to touch your toes.

Perform 3-4 sets with a holding time of 10-15 seconds to lengthen the spine, contributing to increased height.

Forward stretch pose.

2.2 Jump Squats

This posture is one of the best for increasing height, as it helps strengthen the body's joints and muscles. To practice this posture, begin by standing normally, with your eyes looking straight ahead.

Next, squat down, bringing your knees to your chest while lowering your hips and back. As you stand up from the squat position, begin to jump high and land on the floor.

2.3 Hanging Exercises

Hanging exercises are simple and effective for increasing height, as they can help improve posture and align the spine. While this exercise doesn't fundamentally expand the bone structure, it can contribute to a more relaxed and slender posture, creating the impression of increased height.

To perform the hanging exercise, use a sturdy horizontal bar or pull-up bar. Use your hands to hang from the bar, keeping your arms fully extended and your body relaxed, allowing your spine to decompress and lengthen .

Hanging from a bar helps stretch the spine.

2.4 Pelvic elevation

Pelvic floor exercises help strengthen the muscles that support the spine and maintain a healthy core. In addition, a balanced pelvis provides a foundation for improved posture, contributing to a taller appearance.

To perform a pelvic tilt, begin by lying on your back with your knees bent. To press your lower back down to the floor, contract your abdominal muscles. Then, arch your back slightly so that your pelvis tilts forward. Repeat this movement.

Pelvic floor exercises.

2.5 Cobra Pose

The cobra pose is considered one of the best height-increasing exercises that you can easily do at home. To perform it, lie face down, place your palms near your shoulders, and gently lift your upper body off the ground, arching your back. Note that your pelvis and hips must touch the ground. This pose should not be performed on children with excessive lumbar lordosis.

Cobra pose.

2.6 Cat-Cow Pose

Movements in this posture help increase spinal mobility, loosen the muscles along the back, and enhance flexibility and suppleness.

Begin by placing your hands on the floor and kneeling on both knees. Next, arch your back upwards like a cat, then lower yourself down while raising your head like a cow. Move between these two positions, gently bending and lengthening your spine to improve your height.

2.7 Pilates

Pilates has been shown to be one of the best exercises for increasing height by strengthening core muscles and improving flexibility. A strong core provides stability and increased flexibility that can support proper posture, both of which contribute to increased height.

You can do many different Pilates exercises at home, such as swan dives, planks, and leg loops, which can help stretch and lengthen the spine.

Source: https://giadinh.suckhoedoisong.vn/bai-tap-nao-giup-tang-chieu-cao-tot-nhat-172240714224433129.htm