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Five exercises to increase height without joining a gym

Regular exercise and a healthy diet go a long way in improving one’s height, although results can be gradual and slow. Medicines and supplements are best to be taken only with a doctor’s prescription.

Odishatv Bureau
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Height gain exercisesPhotoPhoto: File

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You can achieve your height goals naturally and safely through exercises and following a routine. You gain height naturally when you do exercise that boosts growth hormone levels in your body. At the same time, a good diet maintains the balance of hormones in your body and repairs muscle tears.

Cosmetic stores and medical shops are full of products that claim to get you tall very quickly. It is best to seek advice from a doctor before consuming medicines or supplements that claim to increase your height. These supplements are expensive and may also have irreversible side effects. Here are a few exercises that you can do at your home. Remember that it will be a while before you see results. 

1. Bar Hanging

Hanging from a bar is the most common and easiest exercise for increasing height. It strengthens upper body muscles while stretching lower body muscles. For this exercise, you will need a strong bar 7 feet above the ground. Grasp it tightly and hang on for 20 seconds. You will need to be standing straight and with your elbows facing outward. It is best to repeat this process 2-3 times a day to achieve the best results.

2. Forward Spine Stretch

This easy-to-do exercise involves sitting straight on your mat with your legs extended and your spine straight. Take your arms straight in the air and stretch your spine vertically for a good stretch. Once you have stretched to your maximum capacity, bend forward and touch your palms to your toes. Hold this position for 15-20 seconds and repeat it 2-3 times.

3. Spot Jump

Hold your hands up, stand on your toes, and jump for 2 minutes

4. Hands-on-Head Bow Down

Start by placing your hands behind your head. Standing upright, lean as far forward as you can. Keep your knees straight. Perform this exercise for 8-10 seconds.

5. Standing Vertical Stretch

This exercise will benefit your calf muscles. In this exercise, keep in mind that as you stretch your legs upward, your weight should be on your toes. 

6. Super Stretch

This exercise is just the opposite of bowing down. First of all, place your hands at the back of your head/neck and bend backward by arching your spine as much as you can. Do this for 10-15 seconds.

7. Wall Stretch

Try to stretch your hands upwards as much as you can. You can stand on your toes if you like to push yourself harder. Make sure to keep your spine flat and hold this position for 5-6 seconds. Repeat 3-4 times.

The exercise listed above will not only help you get taller but also help you get in shape and build an athletic body.