(Ways to Increase Height After 20 Years)
Why am I not tall enough? Perhaps you would have asked this question at least once. Do you know that even at the age of 20, you can still grow taller?
Impossible! Everyone knows that the average person ends up growing by about 20 years. Hold it. It is true, and what makes it even better is that you can do it naturally and safely. Here, let’s talk about gaining height regardless of age.
Increasing the levels of growth hormones in the body is one of the most important things to gain height. And if you are a teenager, you need not worry about this because it is at this point that you produce growth hormones in large quantities and automatically.
For those aged above 20, on the other hand, will need to force the production of their growth hormone. One great way to do this is through stretching exercises. Stretching is very essential in increasing height naturally since it produces lactate which will activate the production of growth hormone. When the growth hormone levels are up, it will make the cartilages thicker and it raises the density levels of bone which results in height gain. Combining a right diet and the stretching exercises will even be more effective. Eating right will help strengthen your bones which can help in their lengthening. The foods that are useful in increasing height are fiber rich foods like wheat bran, wheat, rice, oats and the like.
Stretching exercises gives your skeletal structure more scope for increasing its length. You can try doing stretching exercises from yoga, aerobics, or you can simply do the warm up exercises required before sports. Spinal stretches are also a good choice to increase the length of your torso. Apart from stretching exercises, it is best if you stay physically active by participating in sports, dancing classes, or any other activity that you enjoy. Yoga also promotes balance and flexibility at the same time releases the strain and tension on the back and the spine which helps in making the cartilage of your body thicker and the muscles stronger. Yoga is also useful in promoting good posture which stretches the spine. The different yoga positions that can help in increasing one’s height are Tarhasana, Sheershasana, and Matsyasana. One thing that you should always keep in mind is to get enough rest as this allows your body to promote the growth hormone appropriately. Studies have shown that larger quantities of growth hormone are produced while sleeping.
Calcium Rich Foods
Calcium is an important mineral that can help you gain height by improving the bone growth. Milk, dairy products, and green leafy vegetables are rich sources of calcium. Along with calcium, you should also make sure that there is vitamin D, magnesium, and selenium to improve calcium absorption and bonding of it with your bones.
Stress is one of the biggest reasons for disrupted hormonal balance and natural growth. Both physical stress and mental stress are bound to bring negative changes in the body by releasing free radicals which can damage the body cells and increase the chances of premature aging. Managing stress effectively by improving your emotional balance and finding ways to relax your body and mind will help solve this problem.
Indulge in outdoor activities like cycling and swimming on a regular basis. Apart from adding to your height, these activities will also help tone up your body. The result will be an enhanced overall personality and better fitness levels. Try playing games like tennis and basket ball that require you to jump a lot. This will help you in gaining height. You can also indulge in exercises like skipping and spot jumping. They help in increasing height to quite an extent.
5 Effective Stretching Exercises to Increase Height
The following stretch exercises are very effective and should be an important part of your exercise program.
One of the biggest obstacles to growing taller is gravity. You spend most of your day in an upright, vertical position. All day long, gravity compresses your spine and joints, which squeezes and thins the cartilage and makes you shorter. However, it is easy to counteract this affect through a simple hanging exercise because it lets the weight of your lower torso stretch your spine and reduce the tension between your vertebrae. In fact, hanging has been known to increase a person’s height by one to two inches. When you grasp the bar, make sure your palms are facing away from you and your thumbs are almost touching.
While you are hanging, try to keep your arms, shoulders, and hips as relaxed as possible. This helps gravity pull on your body even further. Try to hang for at least 20 seconds and repeat the process when you are able to grip the bar again. Repeat for a minimum of three times. Also, if you wear ankle weights while hanging you will get an increased benefit.
2) Dry Land Swim
Also known as the Alternate Leg Kick, this exercise focuses on your lower back. You will want to start this exercise by laying down flat on your stomach with your body fully extended. Put your arms straight out in front of you with your palms toward the floor. Raise your left arm higher than your right arm. Then, keep your legs straight and lift your right leg off the ground as far as you can. Try to hold that position for at least 4 seconds before gently lowering your leg and raising the other leg. Your goal should be to work up to holding the position for 20 seconds.
3) Pelvic Shift
This exercise is a favorite of fitness instructors all over. It is simple, but you will quickly feel the stretching that occurs up and down your spine and in your hips. Begin the exercise by lying on your back with your shoulders and arms planted firmly on the floor. Bend your knees and draw your feet as close to your buttock as you can. Next, arch your back so that your pelvis thrusts upward.
Hold this position for at least 20 seconds and try to work up to holding it for 30 seconds. As you repeat this move, you should feel more and more stretching in your front hips.
Strenuous exercises like these should be done consistently but you should start slowly if you are a beginner. You can increase the intensity of your workout as your body becomes accustomed to each new exercise.
4) Standing Forward Bend
It is a great way to relax and decompress your spine. Also, it stretches your calves, hamstrings, hips, neck, and all of your back support. To begin this exercise, stand with your feet approximately 18 inches apart and your palms on the back of your thighs. Then slide your hands down along the side of your legs without bending your knees. Try to slide as far as possible, as you bend over make sure your hands stay firmly on your legs. As you bend you will find the resistance increase in your knees, but do not bend them. Another variation is to slowly run your palms down the back of your legs, forcing you to arch backwards.
5) Downward Facing Dog
Also known as Adho Mukha Svanasana, this yoga-based maneuver is one of the great ways to increase height through stretching and increase your body’s flexibility. Begin this exercise by getting down on your hands and knees. Your legs should be shoulder width apart and your fingers straight forward. Position your elbows so that your inner arm is pointing away from you. Take a deep breath and curl your toes as if you were trying to stand on your toes. Then straighten your legs as you exhale and push your arms upward. Ideally, you want to push so that your spine is lengthening. Make sure your legs stay straight and your feet firmly on the floor. You should remain in that position for several deep breaths and then repeat the entire movement several more times.
Illusion of Tallness
Wearing certain kinds of clothes can cheat the eye and make you look taller. Here are some simple rules to follow.
- Try and wear clothes that are almost the same color, or at least do not wear something that is dark on top and light at the bottom.
- Wear your pants about an inch longer than usual and wear high heels under them so that the pant covers about half of the heel. This will give the illusion of longer legs.
- Don’t wear loose-fitting clothes. They will swallow you up and make you look shorter.
- Wear lower necklines and don’t wear clothes with tight collars. You will look taller if your neck looks longer, so try and avoid clutter around the neck.
- Try and avoid big prints and big jewelry. Go with delicate and subtle things.
Growing in height is not too hard if you follow the tips in this article. A piece of advice for you is that there will be a struggle initially. But keep going, keep exercising and playing sports.. you will gain those precious inches!