15 effective exercises to increase height

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Height plays a crucial role in boosting a person’s persona. Although it is acceptable to be at any height—short, medium, or tall—and there is no right or wrong height, many of us are unhappy with our looks, weight, or even height! And the truth is that there are solutions everywhere, though some may be more practical than others. 

It is common knowledge that a person’s height is determined by genetics, but the truth is that physical factors like healthy eating and regular exercise also have an impact on height! A sound exercise programme can assist in toning and developing the muscles that give you more height. 

Growth plates in the long bones typically fuse after puberty begins. However, for some people, growth continues until the age of 22 to 25. 

Exercises to increase height  

Some of the best exercises to increase height are  

Effective exercises to increase height


Jogging is a useful activity for slimming your legs. Your bones become stronger as a result. When puberty first begins, practice is extremely beneficial. Jogging entails moderate running for an extended length of time at a constant speed. 

Forward Spine Stretch 

Let’s perform a seated workout that will make you taller. Just sit straight and spread your legs out in front of you to perform a forward spine stretch. Keep them together and extend them as far as you can. You can also maintain a shoulder-width gap. Inhale, extend your arms and try to reach your fingers all the way to your toes.  

Perform 3–4 sets with a 10-15 second hold to improve height at home. This height-enhancing workout extends your spine, which contributes to its height-enhancing effects. 

Jump squats 

This pose is one of the finest for growing taller since it strengthens the body’s joints and muscles. This aids in raising the body’s height. To practice this pose, start by standing normally with your body looking in front. 

Squat down, bringing your knees to your chest while lowering your hips and back. As you stand up from a squat and begin to jump, drive with your legs. 

Bar Hanging  

Bar hanging is regarded as one of the super effective height-increasing exercises because it stretches the lower torso and lessens the pull on the vertebrates, even though the results are not immediately apparent. Just a sturdy bar set seven feet above the ground will do.  

Three to four times a day, stand up straight with your hands straight up, lift your body, use all your upper body muscles to communicate effectively and hold this position for 20 seconds. Once you’ve mastered the fundamentals, you may add variation by wrapping your legs over the bar while turning your torso upside down. 

Cobra Stretch  

This technique, known as Bhujangasana, a common yoga asana, is good for the growth of the cartilage between your vertebrae. Lay down on the ground flat with your legs extended. The next step is to inhale deeply, lift your chest and abdomen, and support your entire weight on your palms.

After 30 seconds, maintain this posture while releasing your breath gradually.  Four to five times a day, repeat this. Other advantages of the cobra stretch include greater food absorption and improved blood and oxygen circulation. If a person has a fist injury of any kind, they should avoid this stretch or only perform it for five seconds if the pain is severe. 

Wall Stretch  

It’s harder than it seems to stretch. Start by putting your hands flat against a wall. Your right leg should be forward flatly on the ground and them slightly bend your knees. Next, extend your left leg as far back as you can and rest. 

Because the calf muscles are engaged when you are on your tiptoes during this stretch, you will experience better results. 

Dry Land Swimming  

Dry ground swimming is a good replacement for swimming. This practice is sometimes known as an alternate kick. Try to alternate the movement of the long-hand pair like the freestyle stroke. Each repetition should last roughly 20 seconds. This stretch targets the lower back and thigh muscles at the same time, stimulating the growth of cells.

Pelvic Lift  

This is the activity to do if you want to get taller. When you shift your pelvis, your body resembles the bridge stance. Knees must be bent while lying straight on the ground.

At least shoulder width should separate your feet. Now press down on the foot while raising your hips. Your back ought to be straight and bridge-like. Bring your hips back to the base by taking a slow, deep breath. Repeat.

This is a fantastic alternative if you want to work out to become taller. After spending all day sitting, the pelvic shift also aids in stretching the back. 

Alternate leg kick 

An alternate leg kick is a defensive manoeuvre where you bring one leg to your chest while standing straight and then straighten it. It is a variation of the Korean martial art “Tae Kwon Do”.

 It is similar to a motion in cycling, and there isn’t a place to put your feet down in between. To put it simply, it is a demanding activity to gain height. This exercise maintains equivalence in body-mass gain while concentrating on your thighs. 

Pilates Roll Over  

Pilates is an excellent method to stretch out your spine in general. This stretch will lengthen your upper body, and your neck’s vertebrae will be stretched. First, position your arms by your sides with the palms facing downward.  

Then extend your legs up and behind until they are parallel to the ground. Although it could feel like your bones are cracking throughout this challenging exercise, keep in mind that there is no gain without suffering. If you don’t have resistance bands, you can still do it with professional supervision, even without them. 

Low Lunge Arch  

It takes effort to tone the upper body, but arching it is a great exercise to do so! Put your right foot forward while kneeling and bending it. Knee touching the ground, extend your left leg backwards. Raise your hand and unite your palms in the Namaskar position.  

Keep going as long as you can, then repeat the motion with your left knee pointing forward. In addition to toning your back and leg muscles, this stretch makes your arms appear thinner. Add this exercise to your fitness routine right away to stretch your shoulders and leg bones as well! 

Side Stretch  

Side stretch will elongate the muscles, increasing the height by strengthening the intercostal muscles. Stand straight with your feet together. Clasp your hands on both sides of your love handles, then slowly bend your upper body to the right, and then to the left.  

Hold each stretch for atleast 10 seconds and get back to the beginning position. Repeat the stretch for atleast two times and do it in sets of 10. While doing a side stretch, make sure that you feel the muscles pull all along your side from your lower back and up to your shoulder to enhance height growth. 

Mermaid stretch  

Your intercostal muscles will be enhanced by the mermaid stance. It aids in improving bad posture, like hunched shoulders. Posture adjustment makes you appear taller. To practice this pose, sit down and kneel to the left. Your left hand should be holding onto your ankles. Raise the right arm, extend your arm and try to reach over the head. Hold the position for 20 to 30 seconds.

Puppy pose  

The puppy’s position can help flee the spine, lengthen bones, and strengthen the legs. To practice this pose, place your hands and legs on a mat while you are standing on all fours. Place your hands and knees in a line on your shoulders. 

Now twist your toes and advance your hands with your hands a few inches. Extend your hips so that they are roughly halfway to your feet. Your lower body will feel stretched. For around 60 seconds, maintain this posture. 

Downward facing  

This position is similar to a downward V. Your back muscles will elongate and become stronger as a result. To practice this pose, bend your body so that you are on all fours while keeping your feet hip-width apart and hands at shoulder width. Stretch your tailbone upward while pushing the floor away. Your arms, shoulders, and spine will all experience a light stretch. 


Genetics play a significant role in height. However, there are a few things you can attempt to increase by a few inches. Some significant aspects that influence health are nutrition, sufficient sleep, and physical conditions. 

Usually, the height increase ends a few years after reaching adolescence. Therefore, the long bones join together. After this, there is practically no possibility of getting taller. 


Does height increase after 18?  

Most people’s height won’t increase after 18, even with a healthy diet. 

Does running increase height?  

Running doesn’t help in increasing height as much as other sports. 


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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