Height Increasing Exercises Part 1

Growing taller becomes gradually harder, but not necessarily impossible, with age. We can become taller naturally, and one of the ways to do this is through exercise.

Just doing any kind of exercise, however, is not enough to get you growing. The body is an organized system of components and structures. If we want to grow taller, we need to perform the exercises that will develop the structures that have a hand in determining height. In this case, we need exercises which will zero in on the spine, the intervertebral discs within it and the muscles which support it.

The spinal column is composed of 33 individual bone structures called vertebrae. In between these structures are the intervertebral discs, which in turn are surrounded by a connective tissue called the cartilage. Each disc functions as a ligament which holds the entire spinal structure together and allows it to do the things that it needs to do. The back muscles, on the other hand, function as the support to keep the spine upright and aligned.

A lot of how we intend to build our height is dependent on the integrity of these vital structures an intrinsic weakness combined with external factors like poor posture and gravity can scrunch up and keep the spine from expanding, depriving you the inches you need to be taller.

Your back is especially important to height. As it houses your spine, the one structure which literally keeps the body upright, strengthening the back is one of the very first steps that you can take to make yourself taller. Your back also contains the support muscles which maintain your posture and the curvature of your spine. Making sure that the back is properly developed and is in its prime condition is therefore essential to increasing height. To do this, performing regular back exercises is imperative.

Back exercises help you grow taller by working out the core structures for height spine, intervertebral discs and back muscles. It stretches the spine which effectively decompresses it. It further builds up the spine by allowing cartilage to flow and set in the intervertebral discs. This thickens and lengthens the spine. Back muscles are also developed, making the entire back more capable of maintaining posture.

Knowing the right kind of back exercises will get you off to a good start in your journey towards gaining inches. More back exercises can be found in the GrowingTaller4Idiots guide, but in the meantime, you can get started with these three.

1. Backward Bend/Roll Over Stretch

This exercise is an excellent exercise to stretch the spine and extend the upper extremities. It particularly stretches the vertebrae of the neck, giving you precious additional inches. Theexercise can be a little difficult to master, but regular practice and perseveranc

can solve this.Backward Bend Exercise

Start by lying on your back on a clean, flat and even surface. Relax your arms at your side, while keeping your palms prone. Slowly lift both legs. Try to keep your legs straight and extended as you lift them. Slightly lift your hips to get both legs over your head. What you want to do is to touch the floor behind your head with your toes. To help you lift your lower extremities off the floor, push on the floor with your palms. Remember, keep both your legs straight and extended throughout the exercise to get the most out of the stretch.

Hold the position for as long as you can, then slowly bring your legs back to the starting position. Repeat for at least 5 times. The more you stretch and extend your legs, the longer your spine can extend.

As you try to complete this exercise, do not over-exert yourself. You can work on your stretch and flexibility with regular exercise.

2. Double Forward Bend

The main goal of the Double Forward Bend exercise is to stretch the entire spine thereby accelerating decompression. It does this by pulling both your back and hamstring the resistance from these structures causes the spine to extend and stretch, allowing you to grow taller naturally.

To do the Double Forward Bend, sit on the floor with both legs stretched out. Place your arms forward and slowly bend your upper body forward as you reach out and touch your toes. Hold this position for at least 20 seconds. Repeat 5 times.

Next, spread both feet a few inches apart. Repeat the same process outlined above, only this time, stretch your body by alternating one hand a time grab the right foot with your left hand and vice versa. Again, hold each position for at least 20 seconds before releasing.

You will notice an increase in your bodys flexibility as you regularly perform this exercise. You can intensify this exercise further by holding on to your toes for a longer period of time.

3. Cobra Stretch

This exercise is essentially a yoga exercise that will help you not only stretch your spine, but also tone the muscles in your back and arms. This exercise will also make your spine more limber and flexible, helping the vertebrae grow and increase height.

Cobra Stretch ExerciseBegin by lying down on a flat surface on a prone position face down, with your arms close to your side and hands by your chest. Slowly lift your chin and chest as high as you can, then gently arch your back, pushing the chest outward while keeping your lower body tense and firm. Take several deep breaths before returning to the starting position.

Once you get the hang of this exercise, you can push yourself further by performing another variation to the Cobra Stretch. Do the stretch as instructed, but at this point, raise yourself on your arms while stretching. This will increase the stretch of your back, allowing for additional decompression to occur.

You can repeat this exercise for at least 3-4 times each day. Each stretch should be held for at least 5-30 seconds.

In GrowingTaller4Idiots, back exercises are just one of the core exercises that will help you grow taller. You can check it out to learn more about the things you can do to grow your body in the right direction.

The spine is both an extremely strong and fragile structure. Proper care and consideration should be taken when undergoing any form exercise program to ensure your safety and well-being. Get the proper nutrition, perform warm-up exercises, know your limits and most of all, discuss with your doctor what you plan to do. Your safety should always be your priority.