Would you like to grow a few inches taller naturally? Unless you’re 6′ 6″, no one is going to say no to gaining a few extra inches to their height. In fact, you can find stretches to grow taller on the internet.
If you really want to increase height, make sure that you stretch that body. Stretching one time a day will increase your height. You can also eat healthy food like protein to help you grow taller. Eating protein and exercising will help you grow taller quickly.
These stretches are not some mystical magical hoo-ha but science-based methods for height growth.
What is Stretching?
Stretching is a form of exercise that is used to increase the length of muscles and tendons. It can be done by either stretching the muscle or by pulling on it.
Stretching exercises for height are a great way to increase your height. They are also very easy to do and don’t require any equipment. All you need is your own body weight and some space in your home or office.
There are many stretches for taller that can be done at home, but there are also some stretches that require more equipment like a barre or chair.
Stretches To Grow Taller
The best stretches to grow taller are those that target the muscles in the back and legs. These muscles are responsible for the growth of a person.
Forward Spine Stretch
The Forward Spine Stretch is an effective way to stretch the back and open up the chest. It can also be done to relieve tension in the neck and shoulders.
The Forward Spine Stretch can be done in the following way:
- Stand with your feet shoulder-width apart and your arms at your sides.
- Slowly bend forward from the waist until you feel a stretch in your hamstrings or low back muscles.
- Hold this position for 10-30 seconds and then slowly return to a standing position.
- Repeat this stretch 2-3 times, 3 times per day to stretch your back muscles.
Forward Bend is an essential part of yoga. It stretches the hamstrings, lower back, and calves.
The following are ways to do a Forward Bend:
- Place your hands on the floor in front of you, slightly wider than shoulder-width apart. Step your feet back a little bit and bend at the waist until your torso is parallel to the floor.
- Place your hands on a chair or any other stable object in front of you for support as you bend at the waist until your torso is parallel to the ground.
- Keep one foot planted on the floor while bending at the waist with both legs extended behind you and place both hands on that same foot for support as you bend at the waist until your torso is parallel to the ground.
Side stretches are a great way to stretch your back and hips. They can be done in a variety of ways, but the most common is to lie on your side with your bottom arm bent and your top arm reaching up towards the ceiling.
- Stand up straight with your feet together and your hands on your hips.
- Turn to the right, bend at the waist, and reach down to touch the floor with your right hand.
- Turn back to the left, bend at the waist, and reach down to touch the floor with your left hand.
- Repeat this stretch for 10-15 repetitions on each side.
Low Lunge Arch
The low lunge arch is a great stretch for the hamstrings and back. It can be done in a variety of ways, but below is the most common way.
- Start with your feet together and then step one foot out to the side.
- Bend your front knee and lean forward, keeping your back straight.
- You should feel a stretch in your hamstring on the side of the leg that is bent.
- Hold this position for 30 seconds before switching sides.
The pelvic lift is a stretch that can be done to help with back pain. It is also known as the pelvic tilt.
- Lie on your back and then raise your hips off of the ground by pushing your feet into the floor and lifting your buttocks off of the ground.
- You should feel a stretch in your lower back and buttocks area.
- Hold this position for 10 seconds before lowering yourself down again and repeating it 3 times.
The cobra stretch is a yoga pose that stretches the back and spine. It is also known as bhujangasana.
To do the cobra stretch:
- Start by lying on your stomach with your hands under your shoulders and palms facing down.
- Slowly raise your head, chest, and legs off the ground while keeping your back straight.
- Hold this position for 10-30 seconds before lowering yourself back to the ground.
Bar hanging is a great way to stretch your back and shoulders. It also helps you build strength in your arms, back, and core.
- Find a bar that is at least shoulder height.
- Stand with your feet shoulder-width apart and place the bar on the front of your shoulders.
- Bend your knees slightly and lean forward until you feel a stretch in the back of your legs.
- Hold this position for 10 seconds before releasing slowly.
- Repeat this exercise 3 times before moving on to step 6.
Pilates Roll Over Stretch
Pilates is a form of exercise that focuses on the core and the muscles in the back. It is a great way to improve flexibility, strength, and balance. The roll over stretch is one of the most popular stretches in Pilates.
- Lie on your back with your arms at your side.
- Rollover your legs over the head until you feel a stretch in your back.
- You should hold this position for 10-30 seconds
- Rollover to the other side and repeat.
Wall stretch is a great way to improve your flexibility and mobility. It is also a good way to warm up before you start your workout.
- Stand with your back against the wall, feet shoulder-width apart, arms at your sides.
- Lean back into the wall until you feel a stretch in the front of your thighs and hips.
- Hold for 30 seconds, then relax and repeat 3 times.
The runner stretch is a great way to stretch your hamstrings and calves. It is also a good way to warm up before you start running.
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Bend your right knee and bring it up towards the left side of your chest, keeping the right foot flat on the ground.
- Hold for 10 seconds, then switch legs.
Reverse Table Top Pose
The reverse tabletop pose is a great stretch for the back and shoulders.
- Sit down with your legs stretched out in front.
- Place your hands on the floor next to your hips and push up into a bridge position.
- Hold this position for 10-30 seconds before slowly returning to starting position.
Calf stretch is a common exercise that can be done at home or in the gym. It is important to do calf stretches before and after running, as it helps to prevent injury.
The following steps are needed to do calf stretch:
- Stand on one leg and place the other foot on a step or chair.
- Lean forward until you feel a stretch in your calf muscle.
- Hold for 30 seconds and then switch legs.
Do Stretches To Grow Taller Actually Work?
Yes, they do! And this is not just for teens either.
Men and women have also found grow taller systems and exercises to grow taller to be effective.
In 2012, Jenny Wood from the Daily Mail tried A-grow-bics height growth program in London. In just six weeks, she found herself 2 inches taller (1).
Another grow a taller program that’s popular with our readers is Grow Taller 4 Idiots.
Most height growth programs work in a similar fashion: by decompressing the spine and promoting HGH production.
That said, if you want to grow taller without getting a personalized workout program, follow these simple stretches to grow taller.