Worried that height is not increasing? Everyone who hit 15 years of age starts worrying about his/her height. Science says that height can till 20 years for males and 18 years for females. There isn’t actually a set rule about it because some people stop growing at 18 and some grow until they are 25. The mystery is still unanswered because no one is able to crack the code behind growth hormones.

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Home Gym Equipment for Growing Taller

Most users who are starting workout for growing taller don’t know what type of equipment is needed. We have prepared a list of necessary exercise equipment that will make the growing taller exercises most effective.

These reside at the back of our heads, in the pituitary glands and lead to muscle and bone growth. According to Better Health, ‘Growth hormone prompts our liver to make a substance called insulin-like growth factor,’ these combined with other factors lead to growth of the human body.

Now let’s talk about the other factors:

  • Exercises
  • Nutrition
  • Parental Genes – Genetics inherited from parents

We will only  be discussing Nutrition in this article. If you are interested to know what food types to eat to grow taller then please wait for our next blog on the topic.

Are Growing Taller Exercises Needed?

It is a matter of preference. Most of the people I personally know have grown to 6ft in height without even doing a single pushup. But their father and mother both were pretty tall so I assume that was the case. But some I know personally went to gym every single day from the age of 14 and never missed a single stretching exercise, still they are only 5.10 ft.

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I have talked to many trainers about the impact of exercises on height growth, asking them, ‘can stretching exercises grow you taller?’

Every single one of them answered YES. But again, there isn’t a scientifically proven answer.

I have trained for eight years myself and I am around 5.11 ft.

For me, stretching exercises only made me nimble and swift, but didn’t made me 6ft tall.  

Should You Try Grow Taller Exercises?


Though there isn’t a scientifically backed answer on the topic but that doesn’t mean in anyway that you shouldn’t try growth exercises to make you taller. Because it is better to try and hope it happens then not trying at all.

Second reason to try exercises for growing tall, is because this way you will at least become active and more efficient.

We have compiled a list of the best exercises to grow taller. So, let’s see which ones are they.

  1. Bar hanging

This is one of the best and most effective stretching workout for growing taller and increasing height. It is scientifically proven that gravity affects your height by the help of compressing your spines and joints. Hanging on a vertical bar is the best way to deal with such problem. It helps you grow taller faster by doing stretching exercise. You can gain height about 1 to 2 inches approximately through this one.

If you are doing the same workout on a horizontal bar, then you will have to bend your legs. You will have to hang around 20 to 25 seconds to make this workout effective.

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  1. Dry land Swim

An effective exercise which is also known as alternate kick and punch workout. This workout works and focuses on lower back. You will have to lay down on your stomach and your body will be extended in this way. Think of the shape of tortoise. Then, stretch your right arm straight and let your palm face the floor. Raise your left arm higher than the right one, just like you do during swimming.

Image result for Dry land Swim

Source: Friendly Post

Hold your position for five seconds, now bring it back. Repeat.

If you put weight on your ankles and wrist, then this exercise will be more effective.

  1. The Pelvic Tilt

Pelvic tilt, also known as ‘Pelvic Shift’ is a simple stretching exercise for home to help you grow taller.

Image result for Pelvic Tilt

To do this exercise, simply lie down on the floor on your back, arms on the floor. Bend your knees and let your feet close to butt. Now, make an arch with your back so that your pelvic gets upwards. Hold it in this position for 25 to 30 seconds.

This exercise will increase the flexibility of your body.

  1. Cobra Stretch

Cobra stretch is another great way to stretch your body for growing taller. By doing the cobra stretch your spine will get supple and flexible. Just lay on the floor, face down and lift yourself upwards with the hands while keeping the legs and lower back attached to the ground.

Image result for cobra stretch

Your spine will form an arch leading to your chin making an elevated angle.

Do the same for at least 3 to 4 times and hold the stretch position for at least 30 seconds.

  1. Forward Spine Stretch

The forward spine stretch is simple exercise for growing taller, if you are willing to increase your height. Just sit straight on a mat in a way that your feet should be in the front.

Extend your legs straight and widen your shoulders, extend and inhale your arms out and bend forward so that you can touch the tips of your toes.

Image result for Forward Spine Stretch

Source: Women’s Health Mag

If you are easily able to touch your toes, then try to stretch even more to flex your spine to great extent.

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How to perform exercises to grow taller?

It is better to make a plan for performing exercises to grow taller. The plan can be anything you like, and can be set as per your needs.

Here is how I personally develop my workout plans.

Remember (Reps * Sets) matter. So, the exercise plan should be something like this.

  • Select days for working out
  • Now select the type of workout you want to do.

Better to do all five every day, with three sets. Do 10 reps in each set.

For example:

The Cobra stretch workout will include 60 seconds workouts in three sets. It will take five minutes to do the whole exercise.

You can start with 30 seconds workouts in the start and then take it to 60 seconds, when you get the stamina and energy.

That’s it.

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