For best results, those exercises should be adopted and practised 2-3 times a week on a regular basis. Exercising over should be avoided as it can cause injury and hamper the body’s capacity to heal.
1. Bar Hanging
Gravity adversely affects your height by compressing your spines and joints, crushing and thinning the cartilage and giving you a shorter appearance. Hanging on a vertical bar is a simple way of fighting this issue. Hanging lets the weight of the lower torso extend the spine and reduces the pressure on the vertebras. This leads to a height rise of 1 to 2 inches but not immediately.
For this, a horizontal bar should be placed at such a height that the body can extend with room to move. If your body is not able to extend fully, then bend your knees slightly to free hanging. Make sure your palms face outwards when gripping the handle. Hold the arms, shoulders and thighs as loose as possible when hanging so the gravity effectively pushes the body forward. You can also try wearing ankle weights for additional benefits. This cycle should last with a break in between for 20 seconds and should be repeated at least 3 times. Most definitely this can be considered a good option among the exercises that are rising in height.
2. Dry Land Swim
Also known as “alternate kick,” this exercise focuses on your lower back. Start by laying flat on your stomach. Your body should be comprehensive to the full. Place your arms straight in front of you and face down your palms towards the floor. Lift your left arm up higher than your right arm. Hold your legs straight, raise your right leg into the air as far away from the ground as you can. Stay in this position for at least 4 seconds, then repeat the process with your other hand and leg. You should aim for a 20-second hold on the position. It will be more beneficial to add wrist and ankle weights, as it will tone your lower back muscles and increase your resistance.
3. Pelvic Shift
Start by lying on your back. Place your arms and shoulders tightly upon the board. Bend your knees now, and bring your feet as close as you can to your buttocks. Bend your back and thrust up your pelvis. They will hold this position for 20 to 30 seconds. This movement lets you stretch your front hips more flexible.
4. Cobra Stretch
This yoga exercise aims to stretch your spine, making it flexible and supple. It’s beneficial for growing the cartilage between your vertebrae, causing your vertical height to increase. Lie on the floor with your face down and hands under your head on the surface. Fold your spine to shape an elevated angle leading your chin as well. The back arch as far as possible. At least 3-4 reps with each replay lasting from 5 and 30 seconds should be completed.
5. Super Cobra Stretch
Begin by holding your arms perpendicular to the floor and arched in the spine (similar to the cobra stretch end position). Bending your knees now, pulling up your body to form an inverted V shape. Tuck your chin against your chest while doing so, and then return to the original position. Every repeat should last 10-20 seconds.
6. Hopping With One Leg
Being one of the easiest activities ever, this can be performed anywhere, during any task such as watching television, playing in the park or doing any other job. Walk eight times on your left leg with your hands pointing towards the sky and then walk likewise on your right leg. This bouncing activity is beneficial for brain development, leg reinforcement and growth hormone generation.
7. Pilates Roll Over
This excellent exercise helps stretch your spine and gives your upper body extra length. And it extends how lengthens the neck’s vertebrae.
Start by lying on the back with your arms facing down along your sides and palms. Hold your legs together, stick them straight up to the ceiling and bend them back letting them touch the ground. At first, it may seem difficult to touch the floor in this way, but with practice, it will become easier. The more you stretch, the more you lengthen your spine.
8. Forward Spine Stretch
Sit straight with your feet in front of them on a mat. At shoulder-width, your legs should be stretched apart, and your feet should be flexed. Inhale and hold out your arms behind you. Bend over while doing so, and try to touch the tips of your toes.
If you can touch the tips of your toe, then try stretching, even more, to keep your spine flexed to the maximum extent possible. This may initially seem difficult, but the position can be achieved through regular practice.
9. Cat Stretch
This workout, also known as the Indian Dandwat, is meant to open up your spine and strengthen your arms, stomach, palms and back. It basically stretches out your hamstrings when squeezing your stomach. It is helpful to the circulation of blood.
Place your knees and hands on the floor, arms locked out. Inhale and exhale while flexing your spine while putting your spine in an arched position and your head downwards. There should be arching of the spine at this position. Keep your head high and straight to the elbows. The pelvic bone needs to touch the ground. Every repeat should last 3-8 seconds.
Place your hands straight on your hips. Staying in that position, bend as far as possible and lead with your head. Remember to keep your chin off your chest and don’t bend your knees. Each repeat should last four to eight seconds.