how to increase height after 18

 

height growth surgery

There are countless exercises that you can do to increase your height.

But how do you know which of these exercises actually work?

Lucky for you, that’s exactly what you’re about to discover:

5 grow taller exercises that actually work.

These are the same exercises that I used to fix my hunchback, and grow taller INSTANTLY.

And after doing them for a few weeks, I added an extra 2.3 inches (5.8 cm) to my height in my late 20s.

The best part?

These exercises are very simple to do, and doesn’t require you to be flexible… or strong as Arnold…

All you need is 5 minutes of your day.

Before We Get Started…

Although the exercises that I’m about to teach you are very simple to do, it’s important to keep in mind that your safety comes first.

It’s important to push yourself to your limits if you want to maximize the effects of these exercises. However, make sure that whenever you feel any kind of pain or discomfort, you stop the exercises altogether.

In fact, you should always check with your physician before you incorporate any kind of new physical routine into your lifestyle.

Growing taller is a fun and easy process, and at no point should it ever be painful or tedious.

Now that’s out of the way, let’s get to the good stuff!

Your Main Goal

The exercises that I’m about to teach you are all moving you towards the same goal:

To decompress your spine.

In order for you to grow taller, your spine needs to be in its neutral position, for it to be able to extend upwards.

And by doing these exercises regularly, not only will you correct any postural defects that you built up over the years, but also increase your spine flexibility, and build up strength in your spinal muscles to be able to maintain your optimal posture in an effortless manner.

Alright, enough with the ramble… let’s get started!

Exercise #1: Sushi Roll

1) Lie flat on your back on a flat, comfortable surface (your bed, yoga mat, etc.).

2) Fully extend your legs and arms vertically. Stretch your entire body to its maximum length.

3) Gently twist and turn your body, as if you’re a sushi roll. Aim to stretch each and every joint of your body in every possible direction.

Make sure to keep your movements gentle and natural!

Exercise #2: Reach for the Sky

1) Stand around 1 to 2 feet away from a wall, with your feet together, and your back to the wall.

2) Start by raising your arms up towards the ceiling. Without bending your knees, slowly stretch your body backwards until your fingertips touch the wall.

This exercise may be easy at first, but don’t get ahead of yourself! Your ultimate goal is to be able to do this exercise, 4 feet away from the wall!

Exercise #3 Rocking Chair

This exercises is derived from a classic stretch that you’re probably familiar with…

You guessed it… the superman stretch!

However, we’re going to add a little twist…

1) Lie down on a flat surface, facing down. Place your arms behind you, and grip your hands together as shown.

2) Raise your upper body and legs, so that you go onto your abdominals. Make sure to not bend your knees.

3) Rock your body in this position forwards and backwards a few times. If you’re in the correct position, and do this exercise properly, you should feel like a rocking chair.

Exercise #4 Bird Dog

1) Go into a push up position, but with your knees on the ground.

2) Lift one of your legs off the floor, and extend your leg backwards. Afterwards, lift your opposite hand off the floor, and extend that arm in front of you. Hold this position for about 10 seconds.

3) Repeat this exercise for the other side.

Make sure that your head is looking straight down, and the arm and leg that you raise stay parallel to the ground.

This exercise requires good technique to be able to do properly. Watch the video below:

Exercise #5: Abdominal Exorcism

Your hip flexors and iliopsoas, which are the inner muscles of your abdominals, can become very tight from sitting for long periods of time.

This exercise will loosen and decrease the tension that those muscles cause on your spine, which will allow you to maintain a straight posture much more easily.

1) Orient yourself in a lunge position, by putting your left knee on the ground, and your right foot placed in front of you.

2) Extend your left arm upwards above your head.

3) Tilt your torso towards your right side. Afterwards, rotate your torso towards your left side.

4) Repeat this stretch for the other side.

Watch this video demonstration:

Exercise #6: Swing

The next 2 stretches will require external tools, but I highly recommend you find a way to get your hands on them, because they will allow you to further stretch out your spine, hence increasing your potential for growth.

With that out of the way, let’s move on to the Swing:

1) Find a pull-up or monkey bar that is at least a foot taller than your natural height.

2) Simply jump up and grab the bar, and gently swing your body back and forth until your arms get tired.

AND KNOW WHERE YOU’RE HANGIN…

Exercise #7: Teeter Totter

For this you’re going to need an inversion table.

This tool is excellent not only for decompressing the spine, but all of the other joints in your body as well.

It also helps you to relax your muscles after sitting for long periods of time, or a heavy workout.

1) Secure your feet on the base of the inversion table. Adjust it so that your feet are securely locked in.

2) When you’ve made sure that your feet are tightly secured on to the base, slowly raise your arms above your head to tilt the table, which will rotate your entire body upside-down.

Stay in this position for a few seconds before coming back up.

This video shows you how to use an inversion table:

This may be scary at first, but once you get the hang of it, you’ll start to find it very relaxing.

And it is by far my favorite method to make sure that my spine gets stretched and stays in its neutral position.

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Most Important Takeaway Message…

As I mentioned earlier in this post, make sure that you make these exercises as easy and enjoyable for yourself as much as possible, by minimizing pain and discomfort.

This goes much beyond having fun; if you want to be able to sustain ANY type of routine into your lifestyle in the long term, it has to be something that you genuinely look forward to doing every single day…

…or you’ll inevitable end up abandoning it.

And like I said: Your safety is ALWAYS #1.

What’s Your Favorite Exercise?

These are my 7 favorite height exercises.

But now, I want to hear from you.

Which exercises are you looking forward to doing first?

Are you going to try the rocking chair?

Or maybe you’re thinking about going to the gym to hang on the pull-up bar.

Either way, let me know by leaving a comment below right now.