Which exercise helps increase height best?

1. Can exercise increase height?

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

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

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

Exercise is an effective way to improve health and height.

2. Some exercises to help increase height

2.1 Stretching the spine forward helps increase height

Preparation: Sit up straight, stretch both legs out in front of you to perform the forward spine stretch.

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

Do 3-4 sets with a hold time of 10-15 seconds to lengthen the spine, contributing to increasing height.

Forward bend stretch.

2.2 Jumping Squats

This pose is one of the best poses to increase height as it strengthens the joints and muscles of the body. To practice this pose, start by standing normally with your eyes looking forward.

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

2.3 Hanging exercises

Hanging exercises are a simple and effective way to increase height, as they can help improve posture and align the spine. Although this exercise cannot essentially expand the bone structure, it can contribute to creating a more relaxed and elongated posture, giving the impression of increased height.

To perform the hanging exercise, use a sturdy barbell or pull-up bar. Hang from the bar with your hands, 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 lift

Pelvic lifts help strengthen the muscles that support the spine, maintaining a strong core. Additionally, a balanced pelvis will create the foundation for improved posture, contributing to a taller appearance.

To do the pelvic tilt, start by lying on your back with your knees bent. To press your lower back into the floor, contract your abdominal muscles. Then, arch your back slightly so that your pelvis tilts forward. Repeat this movement.

Pelvic lift exercise.

2.5 Cobra pose

Cobra pose is considered one of the best height increasing exercises that you can easily do at home. Do it by lying on your stomach, placing your palms near your shoulders and gently lifting your upper body off the ground, arching your back. Note that the pelvis and hips must touch the ground and do not do it for children with excessive lumbar lordosis.

Cobra pose.

2.6 Cat-cow pose

The movement in this pose increases the mobility of the spine, loosens the muscles along the back and enhances flexibility and suppleness.

Start by getting on your hands and knees on the floor. Next, arch your back up like a cat, then lower it down while lifting your head like a cow. Move between these two positions, gently arching and lengthening your spine to increase your height.

2.7 Pilates

Pilates has been shown to be one of the best exercises to increase height by strengthening core muscles and improving flexibility. Strong core muscles provide stability and increased flexibility can support proper posture, both of which contribute to increased height.

There are various Pilates exercises you can do at home like swan dive, plank and leg circles that can help stretch and lengthen the spine.

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