29 Best Exercises To Increase Height

Following a few exercises to increase height might help you become taller.

Height plays an important role in enhancing the persona of an individual. No doubt, people are always desperate to increase their height in any way possible. Nowadays, a number of medicines and acupressureⁱ  An ancient form of massage used in Traditional Chinese Medicine that encourages the movement of life energy through the body. treatments are available which claim height gain. But, these are quite expensive and have associated side effects. Moreover, there is no 100% guarantee of success for these methods.

Thus, the best possible way to increase height is naturally combining an exercise routine with the right diet. Proper exercise helps in toning and strengthening your muscles, releasing the growth hormones which are responsible for height gain. Proper diet keeps these hormones fresh and active and helps in rebuilding themselves.

Workout Blueprint: Exercises To Increase Height

• Frequency: 2-3 times per week
• Benefits: Stretch the spine and improve posture.
• Equipment Needed: Exercise mat, chair, jump rope.
• Space Required: Small area
• Assistance Required: No
• Who Should Avoid: Anyone with joint issues, lower back pain, or arm injuries.

Exercises To Gain Height

Although there is no surefire exercise for height growth, there are several activities that might aid in good posture and spinal alignment, which may give the impression that you are taller. It includes stretching exercises for height, such as the cobra stretch and the hanging exercise. It’s important to note that height increase exercises after 18 may not have a significant impact on overall actual height. Take any claims of how to increase height in 1 week with a grain of salt, as how tall you become is largely dependent on genetics (1).

Though it is a well-known fact that the vertical body height is determined by genetic factors, it can be even influenced to an extent by physical factors like diet and physical activity (1). Mostly, growth stops after the onset of pubertyⁱ  Time in life when a boy or girl attains sexual maturity. Females hit puberty between 8 to 13 years of age, and males between 9 to 14 years. when the growth plates in the long bones in our body get fused (2). However, growth still continues for some people, even with familial dysautonomia at the age of 22–25. The condition, also known as Riley-Day syndrome, is a rare inherited condition that affects your nervous system, leading to delayed growth (3). However, for the general population, it is important to note that while physical and environmental factors may regulate growth potential, there are no guaranteed methods to significantly increase height after growth plates have fused. Resorting to exercise to increase height may only improve your posture, making you appear taller.

That said, if you are in your growing years, exercises like swimming, basketball, cycling, and stretching may stimulate growth hormones, helping you reach your genetic height potential (4). Further, activities like yoga and pilates may help you maintain a strong and flexible spine (5). This, in turn, may contribute to good posture and natural growth.

A blogger shared his experience of increasing his height by improving posture. He wrote, “My posture has improved considerably, and no doubt this has played a part in increasing my height. Personally, I had a mild case of anterior pelvic tilt, which is basically a result of sitting on my ass for too long (i).” He further adds, “Strength training these weaker muscle groups was the solution to my dreadful posture.”

These exercises to increase height should be adopted and practiced regularly 2-3 times a week for best results. Over exercising should be avoided as it can cause injury and will hamper the recovering capacity of the body.

1. Bar Hanging

A sitting posture may adversely affect your height by compressing your spines and joints, which squeezes and thins the cartilage, giving you a shorter appearance (6). Hanging on a vertical bar is a simple way to combat this problem. These hanging exercises for height increase make the lower torso’s weight stretch the spine and decrease the pull on the vertebrae. This results in increasing the height by 1 to 2 inches, but not instantly. Here is how you can perform this exercise:

• Place a horizontal bar at a height that allows the body to extend with room for movement.
• If your body cannot fully extend, then bend your knees slightly in order to hang from the bar freely.
• Ensure that while grasping the bar, your palms are facing outwards.
• While hanging, keep your arms, shoulders, and hips as relaxed as much as possible so that gravity effectively pulls the body further.

For additional benefits, you can try wearing ankle weights. This process should last for 20 seconds with a gap in between and should be repeated at least 3 times. This can most certainly be considered a good choice among height-increasing exercises.

2. Dry Land Swim

This height exercise is also known as “alternate kick”, and it basically focuses on your lower back.Here is how you can perform it:

• Start by lying down flat on your stomach. Your body should be fully extended.
• Place your arms straight in front of you with your palms facing down.
• Raise your left arm higher than your right arm.
• Keeping your legs straight, lift your right leg as far off the ground as you can into the air.
• Remain in this position for at least 4 seconds, and then repeat the procedure with your other leg and other hand.

You should aim to hold the position for 20 seconds. Adding wrist and ankle weights will be more beneficial as it will tone your lower back muscles and increase your resistance.

3. Pelvic Shift

Being extremely simple, this exercise helps in stretching your body up and down from the spine and also your hips.

This is one of those exercises to increase height that is super simple to perform. Here is how you can do it:

• Start by lying on your back.
• Place your shoulders and arms firmly on the floor.
• Now bend your knees and draw your feet as close to your buttocks as you can.
• Arch your back to thrust your pelvis upwards.

This position should be held for 20 to 30 seconds. Some flexibility exercises enable you to stretch more, increasing the range of motion in your front hips.

4. Cobra Stretch

If you want to know which exercises increase height, the Cobra stretch is definitely one of them. This yoga exercise is intended to stretch your spine, thus making it supple and flexible. Some yoga poses are beneficial for the growth of the cartilage between your vertebraeⁱ  The smaller bones the backbone is composed of that are separated by discs. , causing an increase in your vertical height. Here is how you can perform this yoga pose:

• Lie on the floor with your face down and palms on the floor under your shoulders.
• Arch your spine up, leading your chin also to form an elevated angle.
• Arch back as far as possible.

At least 3-4 reps should be done with each repetition lasting between 5 to 30 seconds.

Quick Tip

Avoid this stretch if you have carpal tunnel syndromeⁱ  A painful condition that occurs when the median nerve is squeezed or compressed. , back injury, a headache, or if you are pregnant.

5. Super Cobra Stretch

It is one of the best height growth exercises. Here is how you can do it:

• Start by keeping your arms perpendicular to the floor and the spine arched (similar to the end position of the cobra stretch).
• Now, bending your hips, bring your body up to form an inverted V position.
• While doing this, tuck your chin against your chest and then return to the original position.

Each repetition should last for 10 to 20 seconds. For effective results, remember these tips to increase upper body height and enhance overall posture.

6. Hopping With One Leg

Being one of the simplest height exercises ever, this can be done anywhere, in the course of any activity like watching TV, playing in the park or while doing any other work. To do it, follow these simple steps:

• Hop on your left leg eight times with your hands pointing towards the sky.
• Then, hop on your right leg in the same way.

Anecdotal evidence suggests this bouncing activity is beneficial for brain development, strengthening of legs, and generation of growth hormones.

7. Pilates Roll Over

This is one of those exercises to increase height that helps in stretching your spine and provides added length to your upper body. It also stretches and lengthens the vertebrae of your neck. Follow these steps to perform it:

• Start off by lying on your back with your arms along your sides and palms facing down.
• Keeping your legs together, extend them straight up towards the ceiling and bend them backward making them touch the floor.
• Touching the floor in this way may appear difficult at first, but with practice, it will get easier.

The more you stretch yourself, the more your spine lengthens. Anecdotal evidence suggests that many people have seen visible results when regularly practicing pilates for height gain.

8. Forward Spine Stretch

To do this simple stretch, you can follow these steps:

• Sit up straight on a mat with your feet in front.
• Your legs should be extended about shoulder width apart and your feet should be flexed.
• Inhale and extend your arms out in front of you.
• While doing so, bend forward and try to touch the tips of your toes.

If you can touch your toe tips, then you can try stretching even more to keep your spine flexed to the maximum extent. This may appear to be difficult initially, but the position can be achieved through regular practice. Anecdotal evidence suggests this exercise is an effective way to increase height in a month.

9. Cat Stretch

While there is no exercise to increase height in 1 week, performing cat stretch may help significantly. Also known as the Indian Dandwat, this exercise is meant to open up your spine and strengthen your shoulders, chest, palms and back. It basically stretches your hamstrings while putting stress on your stomach. It is beneficial for blood circulation.Here is how you can do it:

• Place your hands and knees on the floor with your arms locked out.
• Inhale while flexing your spine down, and exhale while bringing your spine up into an arched position and your head down.
• The spine in this position should be arched.
• Keep your shoulders high and your elbows straight.
• Your pelvic bone should touch the floor.
• Each repetition should last for 3 to 8 seconds.

10. The Bow Down

If you are looking for simple exercises to increase height, this one is perfect. It will help you stay active in your growing years. To perform the bow-down pose, follow these simple steps:

• Stand straight with your hands placed on your hips.
• Staying in this position, bend forward as far as possible, leading with your head.
• Always remember not to bend your knees and keep your chin off your chest.
• Each repetition should last for 4 to 8 seconds.

11. Forward Bend

This is a well-known and widely followed exercise to increase height. To do it, follow these steps:

• Stand straight with your legs wide apart.
• Extend your hands up straight, bend down forward, and touch the floor with your hands without bending your knees.
• Then, return to the original position.

12. Spot Jump

Spot jumps are simple and fun. Here is how you can perform them:

• Keep your legs close and stand on your toes.
• Now, start jumping with your hand straight up in the air for at least 2 minutes.

13. Hands On The Head Bow Down

This is one of the most common jumping exercises to increase height. Here is how you can do it:

• Keep your legs close and stand on your toes.
• Now, start jumping with your hand straight up in the air for at least 2 minutes.

14. Standing Vertical Stretch

To do this exercise, follow these simple steps:

• Stand on your toes with your feet placed apart.
• Lift your body on them.

This helps in toning calf muscles too.

15. Super Stretch

This is one of the most simple exercises to increase height. To perform a super stretch, follow these steps:

• Stand with your hands placed together behind your neck.
• Bend your head upwards and back as far as possible.
• Each repetition should last for a duration of 5 to 15 seconds.

16. Wall Stretch

This stretch is a bit harder than it looks because your spine is kept flat against the wall. Here is how you can perform it:

• Stand up against a wall and try to reach your hands as high as possible.
• While doing so, you can get onto your tiptoes.
• Your spine should stay flat against the wall as much as possible.
• Each repetition here should be done for 4 to 6 seconds.

17. Straight Legs Up

Follow these steps to do this simple exercise:

• Lie on your stomach with your hands behind your neck and raise one of your legs as high as possible.
• Now, repeat the procedure with the other leg as well.
• Keep your legs straight while stretching.
• Each such repetition should last for 3 to 5 seconds.

18. Two Straight Legs Up

This exercise is similar to the previous exercise. The only difference is that you need to pick both your legs for it. Here is how you can do it:

• Lie your face down with your palms down and on the sides of your chest.
• Try to raise both your legs together as high as possible while keeping your feet straight together at the same time.
• Each repetition should last for 3 seconds.

19. Downhill

Follow these simple steps to do this exercise:

• Stand with your hands together and arms behind you.
• Bend down at the waist as far as possible and slowly swing your arms as high as possible behind you.
• Each repetition should last for 4 to 6 seconds.

20. The Table

This exercise to increase height is quite a difficult stretch, and you should try to do the best you can even if you cannot do it perfectly. Here are the steps you need to follow for it:

• Sit down on the floor, keeping your legs straight. Your torso should be absolutely straight.
• Now, place your palms on the floor next to your butt and tuck your chin against your chest.
• Having done so, bring your head as far as it will go.
• While doing this, you should raise your body so that your knees bend while the arms stay straight.
• Your torso and upper legs should be straight and horizontal to the floor, while your arms and lower legs should be perpendicular to the floor.
• In this way, you occupy the shape of a table.
• Each repetition should be done for 8 to 20 seconds.

21. Inversion Table

This is one of the most talked-about exercises to increase height. To do it, simply hang upside down from the “inversion table” gym equipment. This strengthens your torso. A study published in the Medicine & Science in Sports & Exercise journal looked at how physical activity affects the shape of your spine and whether gravity inversion can reverse these effects. The study involved eight men who first jumped off a 1-meter platform, rebounded over a 0.5-meter hurdle, and repeated this five times. After these exercises, they either stood still for 20 minutes or hung upside down using a gravity inversion table. The results were as follows:

• The jumping caused the spine to compress, shrinking the height by about 1.7-1.8 mm.
• The men who stood still afterward barely reversed the shrinkage.
• The men who used inversion therapy noticed an increase in their height by 5.18 mm.

However, the benefit of inversion did not last long. Once they stood up, they quickly lost 4.07 mm of the regained height (7).

22. The Plank

This stretch might seem difficult initially, but with regular practice, you will be able to do it in the right manner. Here is how you can perform it:

• Lie down, keeping your knees bent and feet flat on the floor as close to your butt as possible.
• Now, grab your ankles and hold onto them.
• Raise your hips and arch your spine, thereby lifting your abs towards the ceiling.
• Try to lift your abs as high as possible and then go back to your original position.
• If you have difficulty holding on to your ankles, keep your arms to the side and use them to push yourself up.
• Each such repetition should last for 3 to 10 seconds.

23. Ankle Weights

This exercise is primarily meant to increase the length of your lower body as it focuses on stretching the cartilageⁱ  Connective tissue at the end of the bones that keeps them from rubbing together as the joints move. between the knees. Due to prolonged stretching, the cartilage gets elongated and increases in mass. Here is how you can perform this exercise:

• Sit on a high chair and tie an ankle weight fastener to add weights to your ankle.
• You can start with small weights and gradually increase them as you go on.
• Allow your legs to stretch down due to the pressure of the weights.

After completing this procedure, remove the weights and allow your legs to relax by kicking your legs gently 5 to 10 times and then vigorously 5 to 10 times. This flexes your knee cartilage and enables it to grow in length.

24. Alternate Leg Kick

This exercise is similar to swimming except for the fact that it is not done in a pool. It basically focuses on your lower back, strengthens it and makes it firm so that you stand tall.Here is how you can do it:

• You can start by lying down on your stomach on a flat and firm surface. Stretch your body to the maximum extent.
• Rest your chin on the floor and stretch your arms out in front of your face with your palms facing downwards. This should be the starting position.
• Now raise your right arm a few inches from the floor and lift your left leg off the floor simultaneously without bending your knees, as far up as you can.
• Maintain this position for a few seconds and then come to the starting position.
• Repeat this process with your left arm and right leg.

This exercise helps in toning the lower back and prevents slouching. A toned back can stay upright and make you appear taller.

25. Leg Kick

This is actually a move from Tae Kwon Do. This is a defensive move, but anecdotal evidence suggests it may help increase height. To do this, follow these steps:

• Stand on the ground with feet slightly placed apart.
• Then, balling up your energy, kick out without moving your thighs.

Quick Tip

The correct way to kick is to bring your knee up to your waist level before exerting force and kicking out straight in front.

26. Swimming

Swimming for height gain is an age-old practice. Swimming for a couple of hours for at least 5 days a week is considered to be extremely beneficial for increasing your height. Being a full-body workout, swimming is the most intense form of exercise done in water. It enables you to use your legs, body, and arms to the fullest and thus, develops muscle strength. The breaststroke is the best swimming style to increase your height. Hence, if you want to increase your height, it is advisable to learn and practice swimming.

A study published in the Journal of Human Kinetics looked at the heights of 50m and 100m freestyle swimmers at the Olympic Games and the World Championships between 1908 and 2016. The data included 370 medal-winning swimmers, out of which 186 were men and 184 were women. The results indicated that the height of male medalists steadily increased over time. Female medalists also showed an increased height, though the trend was slightly less pronounced. However, more research is needed to understand these results (8).

27. Rope Skipping

Remember back in the day why your grandma told you that skipping for height growth was the best way to get taller? Apart from the exercises given above, Rope skipping is no less important than exercises when it comes to the growth factor, which is closely related to height. However, a study published in the Journal of Sports Science and Medicine found that the impact of jumping rope on the height and weight of children aged 10–12 is not significantly different from that of regular physical education courses (9). This means that while skipping rope is a great activity, it should not be relied upon as the sole method for encouraging height growth.

28. Sprints

A study found that during a short, high-intensity sprint session, growth hormone levels increased significantly from 0.3 to 5.1 ng/mL in elite junior handball players aged 17–20 (10). This means that sprints may also help in height gain. But the key to success lies in doing them regularly and consistently. Besides, the intensity and duration of these exercises should be increased gradually, and the exercises should be combined with a balanced diet for best results.

29. Basketball

Basketball is one the sports that exercises all the muscles and helps in growth. It integrates jumping, which helps in muscle growth by increasing muscle tension. It also helps in increasing focus and blood supply to various parts of the body. However, it is important to note that playing basketball alone is not a guaranteed way to grow taller. As mentioned earlier, genetics play a significant role in determining height, and while physical activity like basketball may support growth during developmental years, factors such as proper nutrition, sufficient sleep, and overall lifestyle are equally important.

These stretching exercises for height increase, if done regularly, will gradually make you look taller. Along with a proper diet, and good nutrition, these exercises will also boost your immunity and facilitate the growth of the body. Please be advised to start any form of exercise only after consulting a medical practitioner to confirm whether these are suitable for you or not.

Apart from the above exercises to increase height, there are some yoga poses that may help you look taller. Learn more in the next section!

Yoga Poses For Height Increase

While yoga poses don’t directly increase height, they can significantly improve posture and flexibility. This can contribute to a taller appearance. Here are some yoga poses that may be beneficial:

• Mountain Pose (Tadasana): This fundamental pose helps align the spine and strengthen the core muscles. Regular practice of Tadasana can improve posture and create the illusion of greater height.
• Downward-Facing Dog: This pose stretches the hamstrings, calves, and spine. It promotes flexibility and improves posture.
• Child’s Pose (Balasana): This pose stretches the back and hamstrings. It promotes flexibility and relaxation.
• Triangle Pose (Trikonasana): Triangle Pose stretches the sides of the body. It improves flexibility, and helps align the spine.
• Tree Pose (Vrksasana): This balance pose strengthens the legs, ankles, and core, while improving posture and stability.
• Upward Salute (Urdhva Hastasana): This pose stretches the spine and arms. It promotes flexibility and creates a sense of openness.

While these exercises may help to an extent, it is important to note that humans stop growing after a certain age. Learn more about the same in the next section.

Till What Age Does Height Increase?

Height gain occurs due to the elongation of long bones caused by the development of growth plates. These growth plates harden towards the end of puberty and cause the height increase to slow down and eventually stop (2). Males generally stop growing around the ages of 14 to 19, while females stop growing around the age of 16 (11). For those interested in how to increase height after 25, focusing on posture, stretching exercises, and overall fitness can be beneficial. However, the growth rate of an individual also depends on their genetics (1).

A sure way to increase height when one is young is to eat the right food. Healthy food contains nutrients that make your body grow. Keep reading to know more.

The Importance Of Nutrition For Height Growth

Your body needs the right nutrients to grow tall and strong, just like a house needs the right building materials. These nutrients provide the energy and building blocks your body needs to develop.

Nutrients play an important role in height growth because (12):

• They provide the energy and building blocks your body needs to grow.
• Calcium, vitamin D, and phosphorus are essential for strong bones.
• Protein is the building block of cells, including the cells that make up your bones and muscles.
• Certain nutrients, like zinc and magnesium, help regulate growth hormones.

Thus, by eating a balanced diet rich in the nutrients your body needs, you can optimize your growth potential.

Apart from nutrition, sleep may also play a role in height. Learn more about it in the next section.

The Importance Of Sleep For Height Growth

A study published in The Journal of Clinical Endocrinology & Metabolism suggests that nighttime sleep duration plays a key role in supporting early childhood growth. It is because the growth hormone is released during deep sleep at night. Researchers found that children aged 1.5 years who slept for 11.5 hours or more at night were 25% more likely to be taller at the age of 3, compared to others who slept less. However, the total amount of sleep, which includes both daytime and nighttime sleep, was not linked to height (13).

Therefore, proper rest and getting a good night’s sleep are crucial for increasing height during the developmental years.

Infographic: Tips To Follow Along With Exercises To Increase Your Height

Your height depends on your genes, nutrition, and health conditions. However, some exercises can help you stretch the muscles and increase your height. But, doing these exercises alone may not give you the desired results. You have to follow a healthy lifestyle with a proper diet and sleeping pattern for proper growth. Check out the infographic below for the lifestyle changes you need to make along with doing exercises to increase your height.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Is it possible to grow 6 inches taller?

Yes, eating a balanced diet, doing exercises that stretch your body, and leading a healthy lifestyle may help release growth hormones that possibly make you taller. Exercises may also help correct your posture and make you look taller by a few inches.

What are the best exercises to increase height after 18?

Skipping and simple hanging and stretching exercises may help you grow a few inches taller. However, do note that most people reach their maximum height by 18 years of age.

How to increase height with stretching exercises?

A proper exercise routine coupled with a good diet may help release growth hormones. Perform stretch exercises like bar hanging, cobra stretch, etc., at least 2 to 3 times a week.

Does drinking milk daily at 14 make you taller?

There is a link between the presence of nutrients in milk and growth in children (14). Also, milk is rich in vitamins A and D, and calcium, which influence a child’s height.

How does human growth hormone make you taller?

Human growth hormone can stimulate bone-forming cells (15). When growth hormone reaches the ends of growth plates, it stimulates the production of new layers of bone.

Is acupuncture good for height growth?

Yes. Acupoint application (a specific spot on the body where an acupuncture needle may be inserted) can improve the height of children with short stature (16).

Does running make you taller?

No. There is no scientific evidence suggesting that running can make you taller.

Can cycling increase height?

No. There is no scientific evidence suggesting that cycling can increase height.

Illustration: Best Exercises To Increase Height

Image: Stable Diffusion/StyleCraze Design Team

Learn how to increase your height with 5 simple exercises! Get ready to follow these steps and see results! Watch this video now.

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Reviewer Author Editor Fact Checker

Julie EricksonRYT, PMA® CPT

     

Julie is a third generation authentic classical Pilates instructor with over 19 years of experience. She is trained in Romana Pilates, certified by the Pilates Method Alliance (PMA-CPT), and internationally certified by Stott Pilates and Balanced Body Pilates.

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Jyotsana RaoBeauty & Lifestyle Writer

 

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