Exercises to increase Height


increase height exercise

There are many people all over the world, who wish desperately to enhance their height. They want to have a good height but don’t know the proper ways to increase the height. Due to this many people lose opportunities to take part in many activities and try their choice of fields like army, police force, air force, modeling, air hostess and other fields where height is a demanding criterion. People try many different ways like medicine, acupressure treatments etc. to gain height, but these all are very expensive and doubtful ways and there is no 100% assurance whether it will work or not. The best way to gain height is to do some exercises to increase height.

There are many types of exercises like yoga, stretching and free hand exercises to increase height. Physical trainers and health science experts have accepted the fact that exercising is the best to increase height.

The different exercises to increase height are listed below:


Yoga is a very good form of exercising with no side effects. Few yoga exercises to increase your height are as follows:

  • Lie down straight on the floor. Let your body rest comfortably. Then slowly stretch your left foot in the direction of right and right foot in the direction of left. Do not stretch too hard. Then bring back your foot to the normal position. Now stretch your right foot towards right and left foot towards left, but follow the same guidelines while releasing.
  • Lie down on your stomach and chest. Keep your palms on the ground near the hips. Slowly bend your legs from your knees and lift the legs up. Let your thigh remain on the ground to provide you support. Now take your hands backward and try to hold your legs. Try to stretch your legs as much as possible while keeping your torso uplifted. Don’t try to stretch too much. And then relax slowly.

Stretching & Free Hand Exercises:

These exercises to increase height are very useful. Some of the exercises to increase height are as follows:

  • Forward Bend: To do this exercise stand straight with legs wide spread. Keep your hands up straight and then bend down forward and touch the floor with your hands, without breaking your knees, then return back to your original position.
  • Spot Jump: Keep your legs close. Stand on your toe and start jumping with your hand straight up in the air for at least 2 minutes.
  • Bar Hanging: Hold a bar that is at least 7 feet above the ground level (so that your foot doesn’t touch the ground when you hand on the bar with your arms straight). Now swing your body while hanging to the bar. Make sure you do not swing with the help of your wrist. Keep your spine straight while swinging.

There are much more exercises to increase height, but the above-mentioned are few basic and most practiced.

Human height is an important aspect of the personality. Though genetics plays a vital role in determining it, physical exercises to increase height always remains a viable option for those challenged with short stature, prior to a certain age.

Why Exercises to Increase Height?

Every activity inside the body is primarily a chemical reaction. It is initiated and terminated by signaling molecules known as hormones. They are produced by organs called glands and are separated so as to allow them to get dissolved in the blood stream. This process is called secretion.

Researchers at the Brunel University, Uxbridge, Middlesex, UK in 2003, reported that along with sleep, exercise does act as a stimulus for the secretion of human growth hormone (hGH).

Though the exact mechanism underlying this effect is not known, the study proved that load and frequency of resistance training are the determining factors in the regulation of hGH secretion and for initiating exercise-induced growth hormone response (EIGR). This response is found to even delay the negative effects of aging on height raise.

Some Exercises to Increase Height are:

Stretching – This exercise strengthens the muscles and reduces the compressions of the discs of the invertebrate. The cartilages of the spine become thick and lengthen it increasing the height.

Hanging – The effect of gravity on the body is that it compresses the spines and makes the tissues which support the structure become thinner. This gives an appearance of being short. Hanging counteracts to this affect by making the lower torso weight stretch the spine and decrease the pull on the vertebrate. The height is known to increase by one to two inches.

Procedure: A horizontal bar should be placed high enough so as to allow the entire body to extend. In case, the whole body cannot extend, it will suffice if the knees are bend slightly to allow hanging freely. While grasping the bar, the palms should face away and the thumbs must touch. If the arms, shoulders, and hips are allowed to relax, the gravity effectively pulls the body further. Wearing ankle weights increase the benefits of this exercise to increase height. The process should last for 20 seconds at least followed by a gap and repeated three times for sure.

Dry Land Swim: It is also known as the Alternate Leg Kick and focuses on the lower back. To perform this exercise, a person has to lay down flat on the stomach and extend the body completely.

Procedure: The arms should be stretched in the forward direction with the palms facing the floor. One arm should be lifted higher than the other, say the left arm is placed above the right. Keeping the legs in straight position, the right leg should be raised off the ground as much as possible. In the initial stages, this position should be maintained for at least 4 seconds before repeating the process on another leg. However, the aim should be to reach a stage where this position is continued for 20 seconds. In order to increase the effectiveness of this exercise to increase height, wrist and ankle weights can be added to the workout. It enhances the stamina and tone up the lower back muscles further.

Pelvic Shift: It is one of the favorite exercises to increase height for all fitness instructors. It is involves a feeling of the spine and hips been stretched up and down quickly.

Procedure: The exercise begins by the person lying on the back with the shoulders and arms firmly placed on the floor. The knees should be bent and the feet should be brought as close to the buttocks a possible. The back should be now brought to an arch shape letting the pelvis to thrust upwards. This position is to be held for at least 20 seconds initially, later extending it to 30 seconds. Conclusion: As with any fitness regime, exercises to increase height should be carried out regularly to see the benefits within appropriate time frame.


  1. my height is 5.4 and my age is 16 i want to grow my height more 5to6inches plz plz give me a advice for healthy food through my mail plz plz i am waiting for your mail plz mail me

    • To all who want to increase hieght so first do stretching than do cat and dog exercises and its done like first sit like a cat then strtch your legs and start up and down. And then stand up put your hands touch ground without bending it will be acheing but if u want to increase hieght so do it. Then , next exercise is stretch your legs upto one meter. then left foot in front and make ur hand toush to your toe and then viceversa. I think friends it will work!!!

  2. Hi! I am a 23 year old boy and i am very upset as my height is not increasing. Please assist me how can i increase my height. I will be very grateful 2 you!

  3. Hi i am 15 years of age my height is 5.5 . I know its my growing age but i’m skinny too…. I wanna strech my height upto 5.10… Plz suggest me exercises and eating plan……

    • Guys your height stop growing then quarrel your father mother sayIng That ”whY didn’t theY driNked complain bY YoUr heridiTY we suffered”?

  4. I am 21, my height is 5″ i am very depressd due to this people make fun of me and i really feel bad. please tel me some useful excercise, which increase my height with in few months. please i request you.

  5. I am 20, my height is 5.3,is there any way/excercise/yoga to increase my height.
    Please help me.
    Send me some Tips at my mail address. Please i am waiting.

  6. hey guys i m 17 and im only 5.4 and i want to increse my height pls tell me the ways how to increse it
    i ll be very thankful to you if the suggested way helps me

  7. hi im 26 y/o and may height was 5′ ft only,is there anything else to do inorder to increase it,they said that the age will affect alot,is my age has a possibility to increase even though i am 26 y/o?pls help me,tnx alot!

  8. hello sir im kunal sardhana & im 19 . .my hight is 5.6′. . . . .i want to increase my hight atleast 3 inches plz help how can i increase my hight also tell me is there any effective medicine available in the market. . .plz. . . . . . plz. . . . . . . plz reply soon im waiting.

  9. hi, i m 22 years old. plz tell me some advice for increasing height. i m 5 feet 3 inch. i want to be 5 feet 9 inch. plz accept my request and send advice soon.

  10. Dear sir i’m vishal singh from khanna(punjab)i’m 19 years old my height is 5.6 inchs amnd how i can gain my height plz tell me

  11. I m 18, my height is 5’8, i want at least 5’10. i hav been doing physical exercise since 2006…..but from 2005 itself my height stopped increasing and now fr last 1 mnth m following the bar hanging exercise but its not helping me nyway.please help me out…..


  13. I am 17 years old, my height is 5.4, Tell me the way to increase height. Also tell me about the height increasing
    shoe soles. Please help me.

  14. Hi I’m 16 yrs old girl .. my height is 4′9 and i want to incerase till 5′6 plz sugest me something what will i do so that i will increase in few months.i want to help me wating for ur reply

    • Hey hi…your only wish can be done by eating proteins..like banana etc….run as much as u can..swim,cycling..u r 169 which perfect…

  15. Hello Sir/Mam I am a guy of 21, working in hospitality industry but due to my short height 5.5ft, sometimes i really feel awkward!!! my colleagues are all above 5.8ft I am the shortest in my department. Please kindly do suggest me some tips! because i tried exercise too but due to my work timing sometimes i had to postpone it too! please kindly do Suggest!!!

  16. hi i m 25 year old my height is 5’1 inches i want to increase 2-3 inches .plz tell me how can i improve my height by help of any exercise/yoga/diat. please reply me.

  17. iam 19 years and my height is 5.0 i want to increase my height for atleast 3 to 4 inchines and please sugest me any tips to increase my height …iam waiting for ur replyy.

    • If you instead making excuses do the exercises strictly as much often as u want to increase your height it is certainly possible to increase your height around 2-3 inches just keep your diet good and do very often streches and hangings 3-4 times of day. 5-15 min and do not give up in a week do these exercises for at least 2 months and believe you will manage it.

  18. hi..i am 25yrs ..i am just 5″ , please let me know some more exercise to increase my height…i have lost hope as i have used so many other products…please help me..waiting for your reply…thanku

  19. Hi, i m 22yr’s old n my height is 5.6ft i want know that what is the age limit for increase the height and if yet i have time for increase the height so, kindly suggest me how can it will be possible because i m so up set with my height.

  20. I am 23, my height is 4.8, is there any way/exercise/yoga to increase my height. Please help me. Is there possibility now please suggest me and how much costs for that process.

  21. am 15 years old. my height is less as compared to my frnds they are much more taller than me. I want to increse my height . I am a good looking guy but due to my height I dont look so good. even girls are taller than me. I am facing a lot of problem for this reason & I cant pay huge expences. How I can increase my height with in 3-4 months by exercises.i also go to gym but i dont do much excercise regarding height.will this effect my height

  22. hello sir this is manish, Iam 25 and 5’6. please tell me the best ways to increase height atlest 3-4 inches.what are the good exercises,food,capsules to use for height increasing? please reply as soon as possible

  23. iam 23 year old my height is 5.8 , i want to increase my height 6 or 7 inches. please tell me how can i increase my height .

  24. i am 24 year old , my height is 177 cms i want to increase
    2 inches, i that possible at this age by doing your
    Stretching & Free Hand Exercises ?

  25. i am 17 years old and my height is 4’11 please tell me something so that i can increase my height i want to have 5’5 or more than that please help its urgent

  26. i m in vrey depression due to my height plz help me my GOD bless u bes I am 21 year old. My height is 5′ 4″. Plz plz plz plz suggest some exercises so that i will grow taller.I desperately want to gain height. But rt now am not in a condition to pay heavy amounts. Infact i want to grow without medicine
    bes my girl frine height is 5,4, and she want to warinh hi hell;;i love her veeeeeeery moch kindely help me;

  27. hi myself vishal,a student of 10standard….
    my height is only 5 feet and 3 inch…
    stadents in mine class are all taller then me,some who were shorter then me have also grown taller then me…

    Please advise me the ways of increasing height without using any medicine..I can do anythig for increasing mine height (yoga/exercise/jogging/improving my food habits etc.)..Please advice me the ways to increase height….


  28. hi;i’m in 8th std. and my ht is 150 cm….. pepl say dat it’s ok but my mom’s ht is very short so may b bcoz of heredity my ht may nt increase as it has stopped since sum months plzz sum gud ideas 2 increase my ht

  29. hiiiiiiii i m 15 years old ………but my height is 5feet 6 inches…..i want to grow my height please give me tips…………………….

  30. hi, i am anil kumar nirala. i am 23 years old. my height is 5 ft. and 3 inch only. i wish to increase my height at least 5 ft. and 8 inch. please if you have any home based remedy then please tell me. I am very sad due to height. If you solve this problem in a month then i am very obliged you.

    Anil Kumar Nirala

  31. Hi I’m a 20 years old female and am 5 ft tall, everyone makes fun of my height I really want to increase my height atleast 3 inches and ever since I was 14 height has been an issue for me my dad ordered height increasing supplements but it ended up being a scam I don’t have any self confidence, please help me

    Thankyou so much!

  32. Hi, i m 20yr’s old n my height is 5ft i want know that what is the age limit for increase the height and if yet i have time for increase the height so, kindly suggest me how can it will be possible because i m so up set with my height.

  33. hi there. my name is Rhy and I’m 5″6. I wanted to grow taller. I’m taller than my father. I feel so short whenever I go out or go to school. I’m in college now and high school students happened to be taller than I am. Is there any exercise that I can do to grow taller. A food plan is also good. Please reply. Thanks.

  34. hi ……. this is saipriya and im 16tyears my height is 4.9 can u plzz teel me the tips to increase my height upto 5.5 plzz..i request u …..waiting for ur rply

  35. Hi, now my height is 5’5, i am 22 years old. I am playing shuttlecock daily,will it improve my height ?? pls suggest me some ideas in both exercise and diet wise to increase atleast 3 – 4 inches in my height.

  36. Dear Sir,
    I am Raj. I am 25 years of age. I am 5.2 i.e 157 cms. I attained this height when i am 16 years of age. my parents are shorter. I understand my situation of heredity at that age it self so tried whatever possible exercises,pills,workouts,nutritious foods and drinks,games,sprints,jogging,jumping,skipping,hanging,upside down hanging.

    All these exercises are having 10 years of age that means i a performed these exercises right from my age of 15.

    Which means i am not getting any result from these workouts. I am unable to put the blame on my parents since they are shorter or on me because if any one performed these exercises for 1 year they would have grown 6 feet height ,that much intensity was there in my exercise.

    With these situation i could not talk to my friends, I always stay away from my friends because they make fun of me all the time. I will not be able to marry a girl or find a girl as a partner because they are taller than me, and if someone is shorter than me , they want guy who is of tall in height. So i am out of the market.

    Regarding the corporates i gets rejected even though i had performed well in interview and written exams conducted by them. This means i am finding difficult to get a job with my short in height.

    So kindly suggest a solution for my issue other wise i don’t want to live in this place i would quit from life. I will commit suicide.
    awaiting your favorable response.

    • Bro listen no matter what ur height is .u should always think possitive
      I m just 5.3 but I never mind what public think
      I m sometimes uncomfortable @public places but still I enjoy my life given by loard and thanks him 10times a day for what I have and never regret for what I don’t

  37. Hi! Im 23 years old female. My height is only 144 cm. Is there any chance to grow taller for my age by doing regular spot jump exercise or any other exercise? Kindly suggest a solution for my problem. Thank you.


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