How to increase height

                                     How to increase height

        Top Exercises to Increase Height

 Are you looking for natural ways to increase your height within a couple of  days? Do you lack self confidence and feel self conscious because of your short  stature? And have you given up all hopes of growing taller because you are past  the ‘growing up’ age? Well, let me assure you that you’re not the only one. There  are many who suffer from the same problem. But don’t worry; there are  definitely ways in which you can increase your height within a week’s time. Now  that may seem like a fiction, but it is true! To be honest, there are 3 important  things that determine the length of your body: age, environment, and genes. You  may try as much as you please, but you must know that people who are  currently in their puberty stage have a bigger chance of increasing their height than you do.  

Those who are of average or short height often wish they were taller. Being tall can improve how a person feels about himself or herself. People with short height, particularly men, may be self-conscious about it and feel less confident.

A person’s height is determined to a great extent by genetics, but it is not necessarily the only determinant. There is a hormone in the body known as Human Growth Hormone (HGH) that regulates height. HGH is produced by the pituitary gland and is highly essential for the growth of long bones and cartilage.

Several other factors play a key role in determining height, such as smoking during pregnancy, poor post-natal care, low birth weight and poor health during childhood.

Often people think that they stop growing when they enter adulthood. But a person can grow a few inches taller even after turning 18. This can be done by incorporating some healthy habits into your lifestyle.

Factors that Affect Height

There are several factors that can affect your height either in a positive or negative way. Generally, these factors can be categorized into the following:

Genetic Factors

For the most part, your height is determined by genetic factors. However, if your parents are both short or of average height, it doesn’t mean that you’ll suffer the same fate. Height is a polygenic trait, meaning that it’s influenced by a range of genes. If there are tall people in your family tree, chances are that the tall gene could be passed down to you.

There’s no way to accurately calculate how tall you can grow until you reach full physical adulthood. But you can use this simple formula to estimate your height potential:

Predicted height in inches = (the sum of both your parents height, +5 if you are a boy or -5 if you are a girl) / 2

The answer you’ll get is your predicted height plus or minus 4 inches. Keep in mind that while this is just a rough estimation, it should still be very close to the eventual height you’ll attain.

Non-Genetic Factors

Other non-genetic factors can have an impact on your growth potential too. Most of these factors are determined by the environment an individual finds him/herself in while growing up. Being tall is associated with growth. So, factors which hinder growth will also have the same effect on your height.

Some of the non-genetic factors that will affect your height include:

• Exposure to tobacco smoke during fetal development
• Illness during childhood or puberty
• Quality of parental or postnatal care
• Low birth weight

  

 Top Exercises to Increase Height

 1.Hanging Exercises

 These exercises are just what they sound like. You will need to hang down from a bar and  let your body stretch. You can also hang and then bring your legs up parallel to the ceiling  to  create and even better stretch. You will want to keep this up for several repetitions and  several times a week.

 2.Touch Toes

 It’s time to go back to these treasured years of gym class and touch your toes. If you can’t  touch your toes, you’re not alone and just stretch as far as you can. If you missed gym  class you perform this exercise by standing straight and then bending down to touch your  toes. You should hold the stretch for a few seconds each time.

 3.Cobra Stretch

 This stretch is all about stretching out your spine and elongating the body. The more you do  this stretch the more you will open up your back and increase your height. To perform this  stretch you should lie on the face down and palms under your shoulders. Then arch your  back by raising your chin to form an angle.

   

4.Pelvic Shift

This exercise targets the spine and lower hips and is considered one of the most effective exercises for increasing height. To perform this lay flat on your back with your palms out to the sides. Keep your legs bent and slowly push your pelvis upward. Hold the pose for 20 to 30 seconds. Repeat this several times for best results.

      

5.Leg Stretches

There are a number of different types of stretches for legs and any stretches that work the calves will be very useful in increasing height. One good calf exercise is to stand parallel to a wall and place your hands on the wall. Put your weight on your hands and then slowly move one leg closer to the wall. You should feel a stretch in your calf. Hold the position for 20 to 30 seconds and repeat it a few times.

 6.The Table

For this exercise you are going to put your body into the shape of a table. While it sounds easy enough this is actually a difficult stretch that will work wonders for increasing height. Start by sitting on the floor with your legs stretched out. Then place your palms on the floor with your hands facing toward your feet. Next place your feet flat on the floor and push your torso upward until your body resembles a table.

 

7.Jump Rope

Jump rope is not only a school yard activity and a great way to remember songs, it is also a great exercise for stretching out the body, especially the lower legs. You will build up these muscles and stretch them out throughout the jumping motion. The more often you jump rope the sooner you will start to see results.

                                               

 8.Spot Jump

Jumping is an exercise that really stretches out the cartilage in the body, especially the legs. Repetition of vertical jumps or squat jumps can stretch out the cartilage so that the body gradually becomes taller. You can either do this as an individual exercise at home or you can play basketball in order to get plenty of vertical jumps into your workout routine.

9.Dry Swim or Alternate Kick

This is a great way to get the stretching benefits of swimming even if you don’t have regular access to a pool. In order to complete this exercise you will need to lay on your stomach. Stretch your arms out in front of you with your right arm slightly higher than your left. Then with your legs stretched out raise your left leg up. Hold the position for several seconds before switching your arm and leg.

10.Super Stretch

This is an easy and very good stretch for increasing height and reducing stress. Just stand upright and place your hands behind your head. Next bend your head upwards and back as far as you can. You should do this stretch slowly and hold each position for a few seconds. This will help stretch out your next and spine.

 11.Two Legs Straight Up

For this exercise you will need to lay flat on your back. Place your palms flat on the floor at your side. Then try and raise your legs toward the ceiling at the same time. Do the motion slowly and stretch your legs up until your pelvis slightly lifts off the ground. This is a great stretch for your legs and lower back. It is also a difficult stretch so it may take some practice.

                                         

12.Forward Spine Stretch

This stretch is all about your back and calves. Sit on the floor with your legs stretched out in front of you. Now reach forward and try to touch your toes by arching your back. This is another way to stretch many of the same muscles in the toe touch and you should hold the position for several seconds.

     

 13.Pilates Roll Over

This may be a difficult move to master but it is well worth the effort. Lay on your back with your arms at your sides. Lift your legs together toward the ceiling just like the two leg lift. Next try and bring your legs back to touch the floor behind your head. There are few stretches that stretch your back out so completely. This works to strengthen and elongate the spine so doing this stretch every day will have great results for your height.

14.Cat and Dog

These stretches will bring out the animal in you and have the ability to stretch your body an inch or two as well. Start on your hands and knees. Arch your back upward and lift while keeping your ads tight. Hold this position for a few seconds and then breathe out as you push your tailbone under. Hold this position and then repeat the stretch.