grow tall

Some simple exercises to improve your flexibility and potential growth Exercise No.1 - Cobra: Lie on the floor face down with palms on the floor under your shoulders. Start arching your spine up leading with your chin. Arch as far back as you can. Do each repetition for about 5-30 seconds.

Exercise No.2 - Bridge: First lie down with your knees bent and feet flat on the floor as close to your bottom as possible, grab your ankles and hold onto them while rising your hips up and arching your spine, lifting your abs towards the ceiling. Lift your abs as high as possible. Then lower. If you can't hold onto ankles, keep your arms to the side and use them to push yourself up. Do each rep from 3 to 10 seconds. Exercise No.3 - Hanging: This is a simple exercise. You just hang from a bar. This will help to lengthen and straighten the spine. Hang for at least 30 minutes a week. If you want wider back and shoulders, use a wider grip.

Exercise No.4 - Toe Touch: This is an easy one. Stand with your hands high above your head. Bend over and reach to your toes while keeping legs as straight as possible. Bend your legs a little if you need to. If you can reach toes easily, then stand on podium and try to reach ground. Each repetition should be about 2-3 seconds. Exercise No.5 - The Yawn: Stand straight and hold your hands together behind your neck, then bend your head upwards and back as far as you can. Do this for about 10 seconds. Exercise No.6 - The Super Stretch: While standing reach your arms up as high as you can and lean back a little in the process that way stretching your lower back. Do each repetition for about 4-7 seconds. Exercise No.7 - The Downhill: Stand with your hands together, and put your arms behind you. Then swing your arms slowly as far as possible behind your back. Do each repetition for about 4-6 seconds. Exercise No.8 - Legs Straight Up: Lie with face down and your palms down to the sides. Then proceed to raise your both legs together as high as you can while keeping feet together. Do each repetition for about 3 seconds. Exercise No.9 - Stretch at Wall:Stand up next to the wall and reach your hands as high as you can while staying on tip of your toes. You must keep the spin flat against the wall, and do each repetition for 4-6 seconds. Exercise No.10 - The Table: Sit on the floor and straighten your legs. Keep your torso straight and place palms one the floor right next to your bottom. Now, tuck chin against chest. Proceed to bring head as far as you can backwards. While doing this raise your body keeping your knees bent and arms straight. The upper legs and torso must be straight and horizontal to the floor. Try each repetition for 8 to 20 seconds.

Consuming large quantities of food full of fat makes your body store it. This has negative effect on heart and increases insulin level in your body. Insulin level changes affect ability of growth hormone to flow in blood stream. This, however, might restrict ability to grow taller. If you want to grow taller, you must get rid of high fat processed foods which are dense of calories. Yoga: Yoga is a very good form of exercising with no side effects. Few yoga exercises to increase your height are as follows: ○

Lie down straight on the floor. Let your body rest comfortably. Then slowly stretch your left foot in the direction of

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right and right foot in the direction of left. Do not stretch too hard. Then bring back your foot to the normal position. Now stretch your right foot towards right and left foot towards left, but follow the same guidelines while releasing. Lie down on your stomach and chest. Keep your palms on the ground near the hips. Slowly bend your legs from your knees and lift the legs up. Let your thigh remain on the ground to provide you support. Now take your hands backward and try to hold your legs. Try to stretch your legs as much as possible while keeping your torso uplifted. Don’t try to stretch too much. And then relax slowly.

Stretching & Free Hand Exercises: These exercises to increase height are very useful. Some of the exercises to increase height are as follows: ○ Forward Bend: To do this exercise stand straight with legs wide spread. Keep your hands up straight and then bend

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down forward and touch the floor with your hands, without breaking your knees, then return back to your original position. Spot Jump: Keep your legs close. Stand on your toe and start jumping with your hand straight up in the air for at least 2 minutes.

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Bar Hanging: Hold a bar that is at least 7 feet above the ground level (so that your foot doesn’t touch the ground when you hand on the bar with your arms straight). Now swing your body while hanging to the bar. Make sure you do not swing with the help of your wrist. Keep your spine straight while swinging.

Take a comfortable position by lying down in the carpet towards back and keep your legs straight and hand on your sides. Next, slowly move your right leg upward by keeping your eyes closed as much as you can. You can place your hands at your back for support, hold for few minutes and then get it down slowly in a normal position. Repeat this with the other leg. Next, perform this leg-stretching exercise alternatively with both legs for 5-10 minutes then come in a normal sitting position .Practice this exercise regularly for 5-10 minutes in the beginning then try to do for 20 minutes. Benefits of this leg-stretching exercises are many-it improves blood circulation, keeps you energetic and mentally active, gives you physical strength, keeps the growing hormones thyroid and pituitary gland strong which help in height increase, and cures many diseases like indigestion, puffiness in the knees, and liver problems. Note---Do not perform this exercise if you have pain in the back. It is suitable for any age group (children or adults) and is helpful in height increasing.Stay in a standing position keeping your legs straight and connected. Move your hands upward as much as you can and hold your fingers such that they are looking towards the roof. Move your feet upward and stay in that position for some time and return to the normal position Practice this

Lie on the floor face down with palms on the floor under your shoulders. Begin to arch your spine up leading with your chin. Arch as far back as possible. Each repetition should last between 5-30 seconds Diet plays an important role in increasing your height. Diet rich in calcium, iron content, protein, phosphorus content, and iodine helps in height increase. Always take a balanced diet because what you eat is reflected externally. Eat iodine-rich food like fish, vegetables, as they make the bone structure and cartilages strong and stretched, which is good for height increase. Include green vegetables, tomatoes, fruits, eggs, fish, peas, curd, cheese, milk; wheat products, meat, nuts which are rich in calcium, phosphorus, iodine, iron, vitamins, fibers, necessary minerals, and proteins in your diet which are helpful in height increase. Calcium is necessary for bone development and height increase so give your child and yourself a well-balanced diet. Living stress free, and taking proper rest helps in obesity control and height increase. Above given exercises are very helpful in making the body flexible, toning the muscles, stimulates growth hormones production, relieves strains in the muscles, and helpful in height increasing. These exercises are simple and will not cause any harm

Cobra Poture:-

Start with your arms perpendicular to the floor, and the spine arched (the end position of the cobra). Now bend your hips and bring your body up into an inverted ”V‘ position. While you are doing that, tuck your chin against your chest. Return to the original position. Each repetition should last between 10-20 seconds Super Cobra :-

Get on your hands and knees with your arms locked out. Inhale as you flex your spine down and bring your head up. Exhale as you bring your spine up into an arched position while bringing your head down. Each repetition should last between 3-8 seconds.

Cat Stretch :

Sitting down, spread your legs far apart. Reach for your toes. Try to keep your knees as straight as possible. Now move into reaching for the toes on the other leg. Be sure to keep your spine straight and move from your hips. Do not arch the upper spine. This stretch works both your spine and legs. Each repetition should last between 6-15 seconds. Basic Leg Stretch :-

Lying down with your knees bent and feet flat on the floor as close to your butt as possible, grab your ankles and hold onto them while you raise your hips up and arch your spine,lifng your abs towards the ceiling.Lift your abs as high as possible. Go back down. If you can‘t hold onto your ankles, keep your arms to the side and use them to help push yourself up. Each repetition should last between 3-10 seconds. This stretch may be hard to do at first, but be persistent even if you can‘t do it completely right at first. The Bridge :-

Stand with your hands on your hips. Keep your hands on your hips and bend forward as far as possible, leading with your head. Don‘t bend your knees and keep your chin off of your chest. Each repetition should last between 4-8 seconds.

The Bow Down

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Sit down on the floor with your legs straight. With your torso straight, place the palms of your hands on the floor next to your butt. Then tuck your chin against your chest. Now bring your head back as far as it will go. While doing that, raise your body so that your knees bend while the arms stay straight. The torso and upper legs will be straight and horizontal to the floor. Your arms and lower legs will be perpendicular to the floor. You will be the shape of a table. This is another hard stretch for some. If you can‘t do it

right away, just do the best you can, eventually you will be able to do it with ease. Each repetition should last between 8-20 seconds.

The Table :-

The Yawn :Standing up with hands held together behind your neck, bend your head upwards and back as far as possible. Each repetition should last 5-15 seconds.

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