Ways to increase height during puberty and after age 20.

If you are young enough, find natural possible ways to increase your height by combining the right diet with an exercise routine. A proper diet keeps growth boosting hormones active fresh and aids in rebuilding them. A proper exercise routine aids in strengthening and toning your muscles, thereby releasing the growth hormones that are responsible for boosted height.

Increasing the length of bones through exercise is typically not the focus of a workout and not commonly expected. However, exercise has many benefits for the bones such as increasing bone density, mass and even the height of your bones when the focus is on the spine. Exercises that incorporate strengthening and stretching of the spine counter the compression of gravity and poor posture and can add to your height and help you to maintain a healthy spine as you age.

1. Your Spine.

Your spine is the most important part of your skeletal structure and is the central point of the nervous system. Gravity and compression of the spine cause shrinkage that usually becomes prevalent from years of wear and tear, coupled by poor posture and spinal misalignment.

Stimulation of the spine through regular full range of motion movement, certain forms of exercise and stretching are essential ways to decrease the compression of the spine and allow the bones, disc and muscles of the spine to stretch in proper alignment.

2. Pilates Lengthening.

The Pilates method of body conditioning is an effective way to strengthen, elongate and align the spine. It is also a beneficial way to exercise without causing the compression to the spine that typify other forms of exercise such as running or weightlifting. Pilates is performed on a mat or with equipment. A host of Pilates exercises can promote spinal elongation and height increase. The spine stretch, spine extension, roll up, pelvic tilt, tower and double D Pilates exercises promote spine health.

3. Yoga Flexibility.

Many yoga postures support the spine, increasing its length through active and passive stretches and poses. Child’s pose, Downward-Facing Dog, Camel pose, Spinal Twist, Plow pose and Triangle pose are all strong spine stretches. Cobra, Standing Forward Bend and Seated Forward Bend also stretch the whole back. All of these yoga poses help reduce shrinkage and promote growth by creating a flexible, decompressed spine.

4. Hanging Exercises.

Common hanging exercise such as holding on to a bar and hanging with the feet in midair or using inversion tables and boots in which you hang upside down are all excellent ways to lengthen and decompress your spine.

Hanging bar makes the weight lower torso’s stretch the spine while decreasing the pull on vertebras. Hence, it results in boosting the height by one to two inches, yet not instantly.

5. Swimming.

Swimming is an excellent height boosting exercise as it requires a plenty of reaching and stretching for gradually increasing height. In fact, to gain extra height, you need to practise this exercise often for long periods so that you are able to see significant results. You need to try and plan for at least 1 to 2 hours of swimming daily if you desire to increase your natural extra height.

6.Touch Toes.

Simply, doing touching toes exercise twice a day can help you increase your height naturally, but you have to do it often and combine the exercise with other warm-up exercises. The exercise sounds boring, but it is very beneficial for the whole body stress, thereby boosting your growth hormone to product more. If you cannot touch your toes, just do stretches as far as possible. Remember to hold a stretch for several seconds each time.

7.Cobra Stretch.

Cobra stretch is to stretch out your spine and elongate your body. The more often you practise the stretch, the more you can open up the back and increase your extra height. To do this stretch, start by lying on your face down, your palms under the shoulders. Next, arch the back by raising the chin to form an angle.

8. Pelvic Shift.

This exercise focuses on the lower hips and spine and it is considered the simplest and the most effective exercises to increase height during puberty and after 20. Start by lying flat on the back with the palms out to your sides. Keep the legs bent and push the pelvis upward slowly. Hold this pose for about 20 – 30 seconds. Repeat several times. This exercise helps you stretch more, thereby giving more flexibility to the front hips.

9. Hopping With One Leg.

Being one of the easiest exercises ever, hopping with one leg can be practiced anywhere while you are in the street, playing in the park or while you are watching TV. Hop on the left leg 6 times with the hands pointing towards the ceiling, then hop on the right leg in the same way. This activity is good for the brain development, generation of the growth hormones and strengthening of the legs.

10.The Bridge.

Next to exercises to increase height naturally, try the bridge workout. Start by lying down, keeping the knees bent and the feet flat on the ground as close to the butt as you can. Then, grab the ankles and hold them on. Next, raise the hips up and arch the spine for lifting the abs towards the sky. Try to lift the abs as high as you can and go back to the starting position. If it’s hard for you to hold on to the ankles, keep the arms to your side and use them in order to push up yourself. Each repetition lasts for about 3 – 10 seconds. The stretch seems difficult at first, yet with regular practice, you are able to perform it with ease.

Diet to ensure proper growth and development.

While height depends largely on genetics, getting enough nutrients in your diet is absolutely essential to ensuring proper growth and development .

Although you can’t grow taller once you’ve reached your maximum height, certain foods can help you maintain your height by keeping your bones, joints, and body healthy and strong.

Protein, for instance, plays a key role in healthy development while also promoting tissue repair and immune function .

Other micronutrients like calcium, vitamin D, magnesium, and phosphorus are involved in bone health, which is central to growth.

Meanwhile, other research shows that probiotics, which are a type of beneficial bacteria often found in fermented foods, could also increase growth in children .

Here are foods that can help make you taller or maintain your height.

1. Beans.

Beans are incredibly nutritious and an especially good source of protein.

Protein has been shown to increase levels of insulin-like growth factor 1 (IGF-1), an important hormone that regulates growth in children .

Beans are also high in iron and B vitamins, which can help protect against anemia, a condition characterized by a lack of healthy red blood cells in the body .

Not only is iron required for tissue growth, but iron deficiency anemia may also contribute to delayed growth in children .

Furthermore, beans are rich in several other nutrients, such as fiber, copper, magnesium, manganese, and zinc.

2. Chicken.

Rich in protein along with a range of other essential nutrients, chicken can be an excellent addition to a healthy diet.

It’s particularly high in vitamin B12, a water-soluble vitamin that’s crucial when it comes to growing taller and maintaining your height .

It’s also loaded with taurine, an amino acid that regulates bone formation and growth .

What’s more, chicken is loaded with protein, containing around 20 grams in a 3-ounce (85-gram) serving .

Although the precise nutritional profile can vary a bit based on the cut and cooking method, chicken is also a good source of niacin, selenium, phosphorus, and vitamin B6.

3. Almonds.

Almonds are jam-packed with many of the vitamins and minerals necessary for growing taller.

Besides bringing a host of healthy fats to the table, they’re high in fiber, manganese, and magnesium .Plus, almonds are rich in vitamin E, a fat-soluble vitamin that doubles as an antioxidant .

A deficiency in this important vitamin can come with serious side effects, including stunted growth in children .

Almonds may also help foster bone health. In one small study in 14 people, consuming almonds was found to inhibit the formation of osteoclasts, which are a type of cell that breaks down bone tissue .

4. Leafy greens.

Leafy greens, such as spinach, kale, arugula, and cabbage, are superstars when it comes to nutrition.

While the exact amount of nutrients fluctuates between different types, leafy greens generally offer a concentrated amount of vitamin C, calcium, iron, magnesium, and potassium .

They’re also rich in vitamin K, a nutrient that can increase bone density to support enhanced growth and help maintain your height .

One study in 103 women even showed that regular intake of greens was associated with a significantly lower risk of decreased bone mass.

5. Yogurt.

Yogurt is a great source of several key nutrients that are important for growth, including protein.

In fact, just 7 ounces (200 grams) of Greek yogurt pack in nearly 20 grams of protein .

Certain types also contain probiotics, which are a type of beneficial bacteria that can help support gut health.

In addition to improving immune function and decreasing inflammation, some research shows that probiotics can help increase growth in children .

Yogurt is likewise an excellent source of several nutrients involved in bone metabolism, including calcium, magnesium, phosphorus, and potassium.

6. Sweet potatoes.

Besides being vibrant and versatile, sweet potatoes are incredibly healthy.

They’re especially rich in vitamin A, which can improve bone health and help you grow taller or maintain your height .

They also contain both soluble and insoluble fiber, which can promote digestive health and foster the growth of good gut bacteria .

Maintaining a healthy gut microbiome can also boost nutrient absorption to ensure that you’re getting the vitamins and minerals you need for growth and development .

Plus, sweet potatoes are packed with other important nutrients, including vitamin C, manganese, vitamin B6, and potassium.

7. Eggs.

Eggs are truly a powerhouse of nutrition.

They’re especially rich in protein, with 6 grams packed into a single large egg .

Plus, they contain a wealth of other vitamins and minerals necessary for growth, including vitamin D, which can increase calcium absorption to help maintain skeletal health .

One small study found that giving children with low vitamin D levels a vitamin D supplement resulted in increased growth over a 6-month period .

What’s more, one study in 874 children observed that regularly eating eggs was associated with increased monthly height gains.

8. Milk.

Milk is often considered a key component of a healthy, well-rounded diet.

It can also help support growth by supplying several nutrients that are important for bone health, including calcium, phosphorus, and magnesium .

Additionally, milk is rich in protein, with nearly 8 grams of the nutrient in a single 1-cup (244-ml) serving .

Not only that, but research shows that cow’s milk can stimulate increased growth in children and may help support weight gain and muscle building .

However, milk should be avoided if there’s an allergy or intolerance.

Reference :

URSULA MOON (11-9-2017), “Can Exercising Increase the Length of Bones”،

“Exercises To Increase Height During Puberty And After 20”,

Rachael Link (9-3-2020), “11 Foods That Make You Taller”،

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