Many people seek to search for ways to increase height naturally. Nowadays, some consider a long body and slender figure to be the most distinctive and attractive qualities.

My Bright Butterfly If you are one of the dissatisfied people who seek to increase height and are looking for natural ways to achieve your goal, then you are in the right place, as we care about your physical fitness and are interested in providing your knowledge with a lot of information and details about various topics related to the health of your body, and we will learn with you about the factors affecting your health. Human height and the best exercises and tips to increase height. We will answer all the questions that come to your mind regarding this topic.

Striving to Increase Height

In addition to improving appearance and attractiveness, some sports require an appropriate height so that athletes can practice them, such as basketball, for example. Its players prefer to have a long body in order to easily reach the high basket net and score goals.

Likewise, the sport of football, where goalkeepers need to have tall bodies to catch the ball no matter how high it is, and volleyball, the sport of volleyball, requires the team’s players to be tall so that they can reach the ball near their net before the players of the opposing team, and so on. There are many, many sports. Which requires more length than normal length.

In general, women are considered shorter than men. A man reaches his maximum height when he reaches the age of 18, and his growth can continue slowly until the age of 20. On the other hand, a woman’s height reaches its maximum height when she reaches the age of 16, and in some cases it continues until the age of 18.

When you decide, my dear, to strive to increase your height, you must do so before you reach the age of stability, which is the age at which the epiphyseal plates in the bones stop growing, as following a healthy lifestyle will increase your chances of increasing your height before reaching this age.

Factors Affecting Human Height

Many factors affect the length of the human body and cause its growth to stop at a certain point and in a specific period of its life. Here, ma’am, are one of the most important factors:

Food

Food is an important factor in a child’s growth. A healthy, balanced diet rich in calcium and protein is necessary to increase height and will make your child’s growth normal. However, in the case of an unbalanced diet, the child will face many obstacles during growth and will not be able to reach normal height during his growth. He must eat three main meals in addition to To snacks such as grains or nuts between meals, and to achieve a balanced diet, you must:

●  Diversify your diet between fruits and vegetables to increase height

● Eat plenty of carbohydrates daily

● Make sure to eat food rich in niacin, as it stimulates increased secretion of the natural growth hormone. Niacin is found in liver, mushrooms, avocados, and sunflower seeds.

● Eat foods rich in proteins, such as fish and eggs, as they are important for building muscle and increasing height

● Eat more dark leafy vegetables such as broccoli.

Genetic factor

The genetic factor is considered one of the most important factors in determining the greatest height a person can reach during his growth.

Lifestyle

Smoking, using prohibited drugs and psychiatric medications, and drinking alcohol before bed greatly affect the development process in humans, especially when they are addicted to them in the early stages of their lives.

Exercising is necessary to increase height

Lack of exercise leads to poor blood circulation, which in turn will slow down the growth process.

Lifting heavy objects is not considered an exercise that benefits the body. Rather, it causes great pressure on the back and joints and causes injuries that slow down the growth process and sometimes stop it.

Getting enough sleep is essential to increase height

Your share of sleep should be no less than 8 to 10 hours a day. Studies have shown that during sleep, the pituitary gland naturally secretes the growth hormone necessary to increase height. Here are some important tips for getting enough sleep:

● Make sure that you are clear-headed when you go to sleep and that the atmosphere around you is calm and stay away from sources of unnecessary lights and noise, as melatonin is secreted during darkness and stops when there is a light source during sleep, which is necessary for regulating your sleep hours.

● Use a thin, flat pillow

● Drink chamomile and you can take a hot bath, which helps relax your muscles and calm you before sleep

Exercises to Increase Height

You may think that this is imaginary talk, but dear reader, there are actually some exercises to increase height that you can adhere to and try without causing you any harm. Healthy habits will contribute to increasing height further during the growth period, and you can recommend them to others of both sexes and all ages before Puberty, experts praise its effectiveness. Here are some important exercises to increase height:

Stretching exercise

Stretching exercise is ideal for increasing height. It should be practiced when getting up and going to bed and repeated at least ten times a day to ensure the best results. These are the steps to implement it:

1. Make your body lean against the wall with your back

2. Extend your arms as high as you can

3. Prop your body against the wall and extend your leg as much as you can

4. Spread your legs apart and lean your waist forward

5. Try to touch your toes with your fingers

6. Weight training is also considered a stretching exercise.

Swimming

Swimming is one of the most effective and smooth ways to increase height and lose weight. There are many exercises that you can do to increase height. You do not necessarily have to master all of them. Rather, you can suffice with the front crawl, as it is the style that you should focus on because it is one of the most effective methods. The easiest and most widely applied method is as follows:

1. Bend your body and legs and extend them forward

2. Maintain constant and alternating tension in the arms and legs, which produces flexible and easy movements of the joints

Spot Jumping 

Jumping exercise is considered one of the easiest and most effective ways to increase height. It helps strengthen the leg muscles and spine, raises bone density, and stimulates rapid blood flow to the bones by stimulating growth hormone. Here is how to practice it:

1. Stand on your toes

2. Start jumping straight in the air

3. Repeat the exercise for 3 to 4 minutes

 Hands on the head bow down 

Among the most common exercises to increase height, and the steps to apply it:

1. Stand up straight

2. Spread your legs apart

3. Place your hands behind your head while keeping your body upright

4. Bend forward without bending your knees

5. Repeat the exercise 20 times.

Straight legs up

This exercise is different from other exercises. We need a yoga mat to do it safely. Here are the steps to perform it to increase height:

1. Lie on your stomach

2. Place your hands behind your neck

3. Raise one of your feet straight as high as you can reach

4. Repeat the exercise using the other leg.

Wall stretch 

It is an important exercise to increase height, and the steps for applying it seem simple, but otherwise it is a little difficult, because the spine remains flat on the wall for a certain period, and are as follows:

1. Stand with your face against a wall

2. Try to raise your hands and reach the highest level you can

3. Keep your spine as flat against the wall as you can

4. Repeat the exercise.

Toe touch

The toe touching exercise to increase height is very important, as it increases the flexibility of the muscles and bones and ensures the alignment of the spine. You can perform this exercise in two different ways: sitting and standing.

Touching the toe while sitting

The steps to apply it are as follows:

1. Sit with your back straight, extend your legs forward, bend your feet on the floor, and focus on breathing.

2. Raise your arms above your head, exhale and extend your arms toward your toes while bending your hips.

3. Extend your arms as much as you can

4. Stay still for 30 seconds and then relax

5. Repeat the exercise 10 times a day.

Touching your toe while standing

1. Stand with your feet hip-width apart

2. Bend forward from your hips

3. Extend both hands until your toes

4. Stay in this position for 30 seconds

5. Repeat the exercise 10 times a day.

Hanging exercise 

The hanging exercise is one of the most entertaining and simple exercises to increase height, lengthen the cartilage, straighten the spine, and help you grow larger. You can also do it anywhere, as you only need a bar to hang from, and here are the steps to do it:

1. Hold the penis firmly

2. Relax and hang your body

3. Bend your knees if the penis band is too short

4. Stretch your feet

5. Hold for 30 seconds, then relax and repeat the exercise 10 times.

 Triangle pose

It is called by another name, Trikonasana, and it is one of the important exercises to increase height. It stimulates your core muscles, helps achieve balance and stability, and contributes to lengthening the spine, reducing stress, and strengthening the heart. Here are the steps to apply it:

1. Stand with your feet apart until they form a triangle with the ground

2. Bend on the right side and touch the toes of your right foot

3. Repeat the exercise while switching limbs

4. Repeat the exercise ten times a day.

Pelvic shift 

 

This exercise is necessary to increase height and reduce the side effects of sitting for long periods. These are the steps to do:

1. Lie with your back straight on a wooden board or yoga mat

2. Bend your knees together

3. Pull your pelvis up and hold it for a period that varies between five to ten seconds, then lower it.

4. Repeat the exercise as much as you can.

Pilates roll over

It is a useful exercise to increase height and help straighten the spine and heal it from any curvature. It must be done by following the following steps:

1. Lie on your back with your arms extended above your head

2. Pull your arms tightly over your shoulders

3. Raise your torso while keeping your head in line with your arms

4. Repeat the exercise 10 times.

Rope skipping

Jumping rope is one of the easiest sports to increase height. You can gain 1 to 2 inches of height if you practice this exercise daily during adolescence. It stimulates all muscles and ligaments and makes them more stretchy and flexible while jumping. These are the steps for jumping rope:

1. Bring a sturdy jump rope specially designed for sports

2. Jump with both legs together while simultaneously rotating the rope up and down

3. Repeat the jump and keep doing it until you feel tired.

Hopping with one leg

It is one of the easiest exercises that can be done to increase height, stimulate the brain, strengthen the legs, and stimulate the secretion of hormones, as you can perform it at any time and anywhere at home or at work, when watching TV, playing in the garden, or while doing other work. This is how to do the exercise:

1. Raise your arms towards the sky

2. Jump on your left foot 8 times

3. Jump on your right foot 8 times in the same way.

Basketball 

Basketball requires a lot of jumping, running, and stretching movements, in which the gravity of the earth and the body’s weight combine to compress the body during the descent, increasing blood flow to various parts of the body to increase height and growth. Studies have proven that running a lot leads to stimulating the secretion of growth hormone.

Tennis

The sport of tennis requires great adaptability. It is a complete exercise for all parts of the body and is important for increasing one's height a few inches longer during the pre-puberty period. It is beneficial for heart health and increases bone density, and it can burn up to 450 calories per hour.

Pilates

This exercise is considered excellent for increasing height, tightening the spine, giving your upper body additional length, and lengthening the vertebrae of your neck. Studies have proven the effectiveness of Pilates exercises and their clear results for people who perform them. Here are the steps to practice the exercise:

1. Lie on your back and place your arms at your sides, palms facing down

2. Keep your legs together, do not spread them apart, extend them straight up and bend them back until they touch the ground.

Bike riding

Cycling is considered one of the most beneficial sports for increasing height if we practice it before puberty, as it moves all the muscles and systems of the body and strengthens its structure as a whole.

Cycling can increase the length of the leg bones from 1 to 3 inches, depending on the duration of practice and commitment to it.

Cat stretch

As we know, there are no exercises to increase height in less than a week, but there are exercises that contribute more to gaining a few inches of height, such as the cat stretch exercise. It helps stimulate blood circulation and strengthen your shoulders, spine, chest, palms, back, and stomach, and stretches your knee tendons. Here is how to do the exercise. :

1. Place your knees and hands on the floor

2. Bend your spine downward while inhaling the air

3. Bend your spine upward as you exhale, keeping your head down (the spine is arched).

4. Keep your elbows straight and your shoulders high so that your pelvic bones touch the floor

5. Repeat the exercise every 3 to 8 seconds.

The bow down 

An easy exercise to increase height, here are the steps to perform it:

1. Stand up straight

2. Place your hands on your hips

3. Stay in this position

4. Lean forward as much as you can and head forward

5. Do not bend your knees and do not keep your chin away from your chest

6. The exercise lasts 4 to 8 seconds.

Forward bend

This exercise is widely popular to increase height, and here are the steps to do it:

1. Stand straight with your legs apart

2. Spread your hands straight

3. Bend forward and touch the floor with your hands

4. Do not bend your knees

5. Repeat the exercise and return to your original position.

Cobra Stretch

It is one of the important and necessary yoga exercises to increase height. It tightens the spine, makes it more flexible, and contributes to increasing the growth of cartilage between the vertebrae, meaning it increases the vertical height. Here is my explanation of how to apply the Cobra Stretch exercise:

1. Sit on the floor in a lying position, face down, with your palms under your shoulders on the floor

2. Bend your spine up and your chin towards the top

3. Repeat the exercise at least 3 to 4 times, each time lasting 5 seconds.

Tips to Increase Height

If you desperately want tips to increase height, in addition to the exercises we mentioned previously, you should adhere to the following tips:

● Get enough sleep according to your age group

● Follow a balanced health system

● Eat vitamin D in sufficient quantities, as it is found in fish, dairy products, eggs, and mushrooms

● Get adequate amounts of calcium, which is found in dairy, tuna, sardines, and vegetables

●Eat foods that contain zinc, such as beans, peas, oysters, chocolate, and eggs

● Avoid taking psychiatric medications before bed

● Avoid drinking alcohol before bed because alcohol prevents your brain from entering the dream stage (deep sleep period), which leads to stopping growth.

● Do not smoke, as studies have proven that smoking stops the growth process

● Drink plenty of water, because dehydration stops the growth process

● Reduce your intake of drinks that contain caffeine in the evening, such as coffee and tea, as these drinks cause insomnia for a large number of people, and you could be one of them.

● Do not take steroids that are taken to enlarge muscles, because they slow down the bone growth process and affect sexual abilities.

● Do exercises to increase height regularly and focus on stretching exercises for the neck, spine and legs

● Sit with a straight back and avoid curves in the spine

● Go outside and walk at least 5 hours a week.

● Sit in a correct sitting position in which you keep your feet flat on the floor and adjust the height of your sitting chair in a position where your thighs are parallel to the floor. Avoid placing one foot on top of the other and support your back with a small pillow.

● Stand in a proper standing position by keeping your shoulders back, placing your feet shoulder-width apart, and avoiding pulling on your knee.

● Increase the strength of your back and abdominal muscles by performing plank exercises and exercises that stretch your hands and legs.

As you know, my butterfly, studies have proven the effectiveness of these exercises and tips to increase height, but their results vary depending on the body, nutrition, and age at which they are practiced.

Do not neglect exercising and following a balanced diet, perhaps you will reach your goal faster. If you are taking certain medications or suffering from chronic diseases, consult your doctor before doing any exercise and do not give up, because you are beautiful no matter what you are.

At the end of the article, Madam Reader, we hope that you have benefited from this article and learned more about ways to increase height and methods for implementing them correctly. For more information and articles about fitness, do not hesitate to follow Farashti magazine or follow Sarah’s Pop Fit programs and challenges via YouTube videos.

Frequently Asked Questions about Increase Height

● Can I increase my height after puberty?

Yes, you can increase your height by 2-8 cm.

● What does human height depend on and why does it differ from one person to another?

Human height depends on several factors, the most important of which are: genetics, gender, as males are generally taller than females, nutrition, and exercise.

● At what age does growth stop?

Growth may stop at the age of 16-18 years and varies from one individual to another.

● Does yoga increase height?

Yes, if performed regularly with other sports before reaching puberty.

● What are the important foods to increase height?

You must make sure that you eat sufficient amounts of food rich in vitamins and minerals, such as eggs, legumes, milk, chicken, seeds, nuts, vegetables, fruits, fish, and yogurt.

● Are there recipes to increase height in a week?

Scientific studies have not proven the existence of recipes that increase height in a week. There is nothing that can increase height in a short period and after puberty except surgical operations.

Written by: Haidy Soliman

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Sources:

Stylecraze

Healthline