Health and Fitness

Exercises to Increase Height & Grow Taller Fast Naturally

These stretching exercises for increasing height, if done regularly, will gradually increase your height.

Height is a fundamental element that decides the general identity of a person. Despite the fact that being short does not at all undermine an individual’s capacities, tall individuals regularly turn into the focal point of consideration. Some short statured individuals experience the ill effects of an absence of certainty as well as face certain challenges in a few parts of their lives.

So, is increasing one’s height naturally really possible? If yes, how?

10 Effective Exercises to Increase Height

Although the increase in height of an individual is dependent on the age of the person, there are certain stretching exercises that can increase muscle length and enhance height even after puberty. The muscle stretching exercises can be categorized into static, dynamic and pre-contraction stretches. Here are some functional exercises for height increase.

1. Swimming

One of the best full body workouts, swimming is an awesome game that can add to a taller height. Swimming has a tendency to extend your muscles and in the event that you begin at an early age, it will help you achieve satisfactory height. However, you have to swim no less than 2 hours day by day for 4 to 5 days a week to profit.


You can also opt for dry swimming that can be done in your room. Lie on your stomach with your arms straight on the ground and your legs straight. Now, raise your left hand and left leg diagonally from the body and hold this position for 10 seconds. Now, repeat the same with your right hand and leg. Do 3 to 5 repetitions and then relax.

2. Jumping Exercises

Doing jumping exercises is the best way to increase height in an effective manner. During jumping exercises, the spine and calf muscles experience stretching due to the forceful lifting of the feet from the ground. Jumping exercises also increase blood supply to the bones and increases bone density, and it also stimulates the growth hormones.


Some of the best jumping exercises are jumping ropes, spot jumps, vertical jumps, squat jumps and sports like basketball – all of which stretch out the cartilage of the legs.

3. Hanging Exercise

This is a simple and fun exercise for height increase that shows results quickly. Hanging exercises can be done anywhere, and they provide a great challenge to the body. It might be tough in the starting, but you will get the hang of it with practice.


Hanging from a bar vertically causes spine extension and elongates the cartilage present in the vertebral column, which helps in increasing height. Grab a monkey bar or pull-up bar, hang from it keeping your upper body relaxed and your arms straight. Hang on for 30 seconds and repeat the exercise 10 times. Bend your knees if the bar is too low.

4. Standing and Seated Toe Touch

One of the easiest and most effective exercises to increase height is the standing and seated toe touch exercise, two of the basic stretch exercises. It increases the flexibility of the muscles and bones, and straightens the spine which in turn boosts height. You may face some resistance and difficulty in doing the stretches initially, but with time you will be able to perform them with perfection.

Standing Toe Touch: Stand straight with your feet placed hip width apart. Bend headfirst and touch the floor with your palms or fingers. Make sure that you do not fold your knees. Stay in this position for 5 seconds and return to the starting position. Repeat this stretch 15 times.


Seated Toe Touch: Be seated on the floor with your back straight, legs stretched in front and toes joined. Bend headfirst from the waist and stretch your arms forward to touch the toes of your feet. Hold this posture for 5 seconds and return to the starting posture. Repeat this stretch 15 times.

5. 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.


Lie on your stomach on a yoga mat with your hands placed on the floor, under your shoulders, legs stretched behind and toes joined together. Now, exhale and thrust your torso off the floor with the support of your arms and straighten out your torso as much as you can. Wait in this position for 30 seconds and then return to the starting position by lowering your torso to the floor. Repeat this exercise 2 to 3 times. Plus, it is also one of the healing yoga exercises for neck pain.

6. Cat and Cow Stretch

One of the best ways to increase height in a natural manner is to perform stretches. Stretches are not only the best exercises for warm-up, but they also help in toning the body and increasing height. You can begin with the Cat and Cow stretch.


Begin the posture on all fours, then breathe in and arch your spine inwards while lifting your head and hips, and arch your spine outward towards the ceiling as you breathe out. Lower your head and draw in your pelvis in this position. Repeat this movement 15 times at a stretch. This stretching exercise helps in opening up the spine and strengthening the shoulders, chest, back, and arms. It is also one of the most useful yoga moves for back pain relief.

7. Pelvic Shift

The pelvic shift exercise is one of the best height increase exercises that targets and stretches the spine and lower hips, which is essential for increasing height. This is undoubtedly one of the easiest exercises for growing taller.


You can start off 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. This exercise enables you to stretch more giving flexibility to your front hips.

8. Table Top

This is an effective but slightly difficult exercise for height increase, and it requires a lot of practice to do perfectly. But this stretching exercise works wonders for increasing height. It also helps in firming the back muscles and spine.


Sit on the floor with your legs stretched in front, and your palms placed on the floor near your hips. Press your hands and feet into the ground and lift your body up to form the shape of a table. Keep your arms straight and feet bend from the knees. Stay in this posture for 20 seconds and come to the starting position. Repeat it 2 to 3 times.

9. Triangle Pose

The triangle pose is an effective yoga for increasing height that stretches and strengthens the hamstring, calves, spine, hips, and groin. It also improves digestion and reduces anxiety, back pain and stress.


Stand straight with your feet placed 4 feet apart. Turn your right foot out 90 degrees and left foot 15 degrees. Breathe out and bend your body to the right from your hips, raise your left hand straight up in the air and touch your right hand to your right ankle. Keep both arms straight and in one line. Be steady in this position for 30 seconds and repeat it on the other side. Repeat it on both sides 2 times.

10. Inverted V shape Pose

This is the best type of yoga for weight loss which also aids in increasing height. This yoga pose lengthens the spines and strengthens the legs, feet, arms, and shoulders. It is also helpful for relieving fatigue, insomnia, headache, and stress.


Begin on all fours and lift your hips up by straightening your legs so that your body forms an inverted V shape. Maintain your hands shoulder width apart and feet hip-width apart. Keep your shoulders wide and press your hands on the ground. Hold the pose in a relaxed manner while taking long breaths. Wait for 30 seconds and come back to the starting position. Repeat it 2 to 3 times.

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