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Exercises For Growing Tall

From a physical point of view, we all have in mind how we would like to be. We want to be slimmer, more beautiful, with hair that always stays in place and a beautiful complexion. And above all, we would like to be slender. Perhaps this is also why you came to this page, looking for exercises to grow in height.

Suspension At The Bar

When you want to grow tall, the worst enemy is, in some ways, the force of gravity. This is our faithful companion and, from a certain point of view, malignant, because it continuously compresses our spine, crushing our cartilage and making it less thick in the long run. In this way, it makes us appear – and, over the years, makes us – shorter. The best way to combat this trend is to practice bar suspensions. 

By being attached with our arms up, we relieve the torso and allow the spine to lengthen. At the same time, we reduce the pressure on the vertebrae and in the long run, we can regain some of the lost millimetres. The ideal, in this case, would be to have a bar placed at a height that allows the body to stretch out fully. And maybe to swing free, without your feet touching the ground.

How To Do The Exercise

So grab this bar placed at the top with both hands, ensuring that the palms are facing outwards. Keep the whole body as relaxed as possible, from the arms to the shoulders up to the hips, so that gravity, in this case, becomes your ally, pushing the body downwards. And if you want to try to get some more results, you can tie special weights to the hips to enhance gravity itself. 

Remain suspended for at least 20 seconds in this position and repeat the exercise at least three times. The effects will certainly not be immediate, but if you make this routine a habit, you will certainly benefit. And the relaxation and general well-being of your body will also be positive effects that should not be overlooked.


Stretching Of Various Types

After a first relaxation and stretching exercise, let’s work on the muscles. They must somehow stretch and therefore must be stimulated, firmed, and kept in exercise. There is nothing better than making them work through stretching exercises, which allow you to keep them dynamic and elastic. There are many possible solutions in this sector. For example, you can practice some Pilates, allowing you to work on balance. Or take out the classic exercises, in which you bend and stretch until you touch your toes.

The Cat’s Pose

In particular, we suggest the stretching “of the cat”. You know how cats do when they are sleepy and stretch, stretch, push the front legs forward and the rest of the body back? Here, the position to take is exactly that. Above, you also have the photo with a man who reproduces the same pose to give you an idea. Exercise works well when you push your body in one direction and your arms in the other.

This stretches the spine, strengthens the shoulders and works on the back and chest. In addition, exercise also helps blood circulation and, by working with breathing, allows you to arch the spine. You should stay in this pose for at least 5-8 seconds and then repeat at will.

Stretching Of Opposite Arms And Legs

Let’s stay still on the stretches – which of course, are the favourite exercise if you want to grow taller – with our third trip. It is a simple exercise that replicates in a certain way the activity that is usually done in the pool (which we will, however, have the opportunity to talk about shortly), but carrying it out on the gym mat or in the living room. With this activity, we focus on the lower back, working to strengthen it and make it more solid. 

This part has a fundamental role in height: it supports the trunk and, therefore, must carry its weight in a certain sense. Having a toned back, therefore, helps posture and momentum. First of all, you have to lie on your stomach on a flat surface, like a mat placed on the ground. After that, he stretches his body, trying to stretch as much as possible, keeping his palms turned down and pushing his feet in the exact opposite direction.

After The Preparatory Phase

This, at least, is what it takes to prepare for the exercise, which begins now. Remaining still with the pelvis and body resting on the ground, raise and extend the right arm and left leg as much as possible and remain in this position for a few seconds. Then the two limbs will be brought back to the ground, and the operation will be repeated with the other arm and the other leg, that is, the left arm and the right leg. Also, in this case, it will be necessary to try to extend and lift them, maintaining the posture for a few seconds. The exercise is repeated several times, with a break every three series.


After seeing various exercises proper, we conclude our overview with a couple of sports. Because even these can do a lot of good for the height of each of us and, we are convinced, in some cases, they can be even more attractive than actual gymnastics. This is the case, for example, of swimming, an activity that has a whole series of benefits for the back and, more generally, for the muscles. If you have the time to practice it consistently, this sport can work wonders to increase the height of each of us. Experts say that two hours a day for at least five days a week can significantly increase our centimetres.

The Frog Style

Moreover, swimming is an exercise that will appeal to the body in its entirety. It works your legs, trunk, and arms, greatly stimulating them and helping you develop important muscles to support the body’s weight. Of all the styles, the one that seems to give the greatest benefit is breaststroke. As you certainly know, this style consists of moving the arms forward on the surface of the water, first forming a sort of heart and then spreading them. 

At the same time, the legs push, forming a circle with the feet. It is not a style usually practised by amateurs, since in those cases, the simpler freestyle is preferred. However, it is a speciality that can give you great satisfaction and, if you have the opportunity to be followed by an instructor, it may be worth trying to learn it.


The other sport we can recommend is basketball. Which, you will think, almost seems like a mockery: on the other hand, if you are reading this article, it is probably because you feel somehow low, and you are used to thinking that basketball is instead a sport reserved for those who sail towards 2 meters high. You are partly right. When you’re not tall, it’s hard to find space on a basketball team. 

But you don’t have to play basketball competitively. Instead, you can make it a part of your training routine because this sport has the right means to help you on your growth path. On the other hand, basketball is a bit like swimming: it allows you to work on all the muscles that are needed to gain a few centimetres. Let’s try to see these activities in detail.

How Basketball Can Help You

First, one of the essential components of basketball is jumping. Indeed, it becomes much more important when you do not have many centimetres to field and reach the basket. It would help if you pushed well on the legs and arms. Well, jumping – practised with great frequency, and starting from different situations – is one of the best activities for height because it strengthens the leg muscles and increases muscle tension.

In addition, there are many other activities in basketball – from half-folded dribbling to running – that help blood circulation and muscle development. In short, even if you can’t get into a team, you should buy yourself a ball and go steadily to shoot against a basket, running, changing direction and jumping. You will certainly benefit from it.


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