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12 Best Stretching Exercises to Increase Height

Nidhi Thakur is a freelance Content Writer for hire in the health and wellness niche. She has a personal blog at The Sculpt Fitness .com


Stretching is a way to keep your body agile and flexible. Stretching is important for everyone, as it improves muscle tone, improves mobility, reduces the risk of injuries, and makes you a stronger and a better athlete.

The key to a flexible, healthy body is stretching on a daily basis. This article will help you gain flexibility and boost the lengthening muscles and strengthing muscles of your body.

Stretching can help you in the following number of ways:

  • It can stretch your sore muscles and help you feel fewer cramps.
  • It helps in reducing joint pain as it stretches the ligaments of your joints and improves the overall range of movement.
  • It keeps your spine straight and increases the flexibility of your muscles and bones.
  • It enhances the blood flow to your muscles, which boosts muscle hypertrophy and induces more strength in your body.

Is it possible to increase height with stretching?

Well, firstly your height is a human body feature that is 60 to 70 percent dependent on your family genetics. If your genetics run with smaller people, then your chances to get taller are quite rare.

Secondly, what comes into the picture is your diet and the type of lifestyle you live. If you are eating an adequate amount of protein + you are physically active + you are taking recovery sleep every day during your growing years, then this can increase your chances to be a taller human.

Eating junk food and not pursuing a healthy lifestyle can lead you towards a smaller height.

So, how to get taller?

These different stretching exercises can certainly help you to increase height over time if you perform these regularly with a combination of a good diet and 8 hours of sleep.


1. Standing Hamstring Stretch

  • Stand hip-width apart and keep your knees locked.
  • Bend over forward halfway till your lower abs and stick your booty back with engaged muscles.
  • Keep your spine straight and look front at 90 degrees.
  • You will start to feel little tension in the backside of your thighs.
  • If you want an intense stretch try to bend a little more. Keeping your hammies engaged.

Hold this for 1 minute * 3 rounds


2. Standing Quadriceps Stretch

  • Stand with your feet hip-width apart, toes pointing outwards on the ground.
  • Bend one leg's knee and hold this leg's toe from the back.
  • As you stretch your quads, try to touch your toes to your butt for a deeper stretch.

Do this for 1 minute * 3 rounds


3. Wall Calf Stretch

  • Stand in front of a wall or a chair, now get in a low lunge stance.
  • Press your palms into the wall straight and try to push the wall.
  • Keep your away leg engaged and slowly you will start to feel stretch in that calf muscle.

After 1 minute repeat this on the other side for 3 rounds on each side.


4. Dead Hang on a Pull-Up Bar

  • If you can get access to a pull-up bar or a monkey bar, then go get to one.
  • Hang with both your arms at shoulder-width apart.
  • Now, start contracting and retracting your Trapezius back muscles.
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Hold till failure and repeat this for 10 rounds.


5. Triangle Stretch

  • Stand with legs wide apart. Try to go wider than hip-width.
  • Raise your hands in a straight line with your shoulders.
  • Now, bend to your right and touch the right toe with your hands.
  • Keep your left hand straight in the air and make sure to look towards it, not on the ground.
  • Hold this pose and then stand back up.

After 1 minute repeat this on the other side for 3 rounds on each side.


6. Cat and Camel Stretch

  • Get into a tabletop position by keeping your hands and toes on the ground.
  • Inhale deeply by arching your spin towards the ground and gazing at the ceiling. Hold this for 30 seconds.
  • Now, exhale deep and tuck your chin towards your chest, keep your gaze on the navel. Hold this for 30 seconds as well.

Repeat this for 5 to 10 rounds for complete spine activation.


7. Down-Dog Stretch

  • Get onto the mat in a tabletop position.
  • Lift up your butt and point it upwards, while stretching your arms and legs shaping like a triangle.
  • Keep your arms and legs engaged.
  • Balance out your bodyweight equally on your arms and legs.
  • Inhale deep and pull your abdomen in, keep it tight while you hold this stretch for few seconds.
  • Then get back into a tabletop and relax.

Hold this for 1 minute * 5 rounds.


8. Lizard Stretch or Runners Lunge

  • Get into a tabletop position.
  • Then, switch into the downward-facing dog stretch.
  • Now, pick your right leg and take it forward. Finally, place your right foot beside your right hands.
  • This is a low lunge stretch those shapes like a lizard and is performed usually by runners for deep glutes stretch.

Hold the stretch at each side for 1 minute and repeat this for 3 rounds.


9. Standing Forward Bending

  • Stand straight, inhale deeply, and simply bend all the way down till you are facing your front thighs.
  • Extend your arms to touch/hold your toes.
  • If you want to explore more deep stretches. Then simply, extend your arms to the back of your hamstring and then continue this hold.

Hold this for 1 minute and repeat 3 rounds of this.


10. Standing Side Stretch

  • Stand tall with your spine erect.
  • Raise your right hand over your head.
  • Now, bend to your left side. Make sure to bend as low as possible for you.
  • You will feel a deep stretch in your obliques. Hold it for 30 seconds on each side.

Repeat this for 5 to 10 rounds on each side.


11. Low Lunge Side Stretch

  • Very similar to standing side stretch, but this time you won't be standing.
  • Get into runners' lunge by keeping one leg away, engaged, and stretched out.
  • Raise your right hand straight over your head.
  • Place your left hand on the ground, just beside your front knee.
  • Now, face sidewards and bend your right hand to the left side.
  • As you try to bend deeper you will feel stretch in your obliques, spine, neck, and legs.

Hold the stretch at each side for 1 minute and repeat this for 3 rounds.


12. Cobra Stretch

  • Lie down on your mat with your navel side touching the ground.
  • Simply, stretch out your legs by pointing your toes back.
  • Place the palms of your hands beside your chest.
  • Now, lift your upper body and this should look like an erect snake sitting.
  • You will feel stretch in your lower back and lower spine muscles making you more flexible and stronger.

Hold this for 1 minute and repeat 5 rounds of this.

The Bottom Line

The last key takeaway for you is, try not to be too desperate or stressed to get taller. Understand, the stretching won't work for you in case your age is more than 20 years.

Because, as you grow the body produces less growth hormone. So, no matter what is the outcome keep on trying. Although, in case things do not work, simply embrace your body the way it is and still continue stretching for better health.

Remember, we all are beautiful in our own ways. Height might be an appealing personality-enhancing quality but, your inner beauty matters the most. Be thankful for what you have and never take your appearance for granted.

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