10 Proven Exercises And Habits that Can Boost Your Height

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exercise and habit to boost height

Do you feel uncomfortable when someone talk about their good height. Deep inside you feel depressed and sad that if by any chance you could have worked on the height and grew it? Well I don’t want you to give fake hopes of some unrealistic results that you could achieve by obtaining these habits and exercises.

These 10 habits and exercises are anyway good for your health and it does give good benefits if done around your puberty. So without any delay lets get straight to the business.

1. Bar Hanging

Bar Hanging to increase height

One of the fun games that we use to play in childhood is Bar hanging. You simply have to hang on the hanging rods for as much time as possible.

What does Bar hanging does to the body?

It decompresses the spine of the body making it elongated and straight. Stretch out muscles and ligaments and helps in making posture straight. This leads to slight increase in height over time, utlizing the full potential of the bones and spines to grow, which will make you even more taller.

Additionally it is also good for blood circulation in the entire body.

Steps for Bar Hanging

  1. Find a steady hanging bar.
  2. Grip the bar with hands slightly wider than shoulder-width apart.
  3. Hang with straight arms, relaxing your body.
  4. Engage your core muscles to make it even more stronger.
  5. Hold for at least 20-30 seconds or as much as you can.
  6. Repeat for 2-3 sets regularly.
  7. Be consistent and listen to your body.

2. Cobra Stretch

Cobra Stretch for Increasing height

The 2nd amazing exercise we have on the list is Cobra Stretching. I’m sure you must have heard about this exercise before. With other many benefits of cobra stretching, it also proved to be a good exercise for height enhancements.

Cobra Stretching decompress and elongates your spine just like the bar hanging. It works on ligaments and body muscles by arching the back and lifting the chest like how cobra snake does. By performing Cobra Stretch you ensure your body perform proper stretching which could lead to significant growth in height.

It you are looking are looking to gain height or in general want to stay fit. Cobra Stretch ensures your remain injury free with its stretching.

Steps to Perform Cobra Stretching

Credit : By FitnessBlender.com
  1. Lie face down on the floor with your palms flat on the ground under your shoulders.
  2. Press your palms into the floor, straightening your arms and lifting your chest off the ground.
  3. Keep your hips and pelvis on the ground as you arch your back, stretching the front of your body.
  4. Hold the stretch for 15-30 seconds, breathing deeply.
  5. Slowly lower yourself back down to the starting position.
  6. Repeat the stretch 2-3 times.

3. Rope Skipping

Rope Skipping for Increasing height

Rope Skipping is one of the shortcut way to stay fit. If you do enough skipping you will maintain good shape and burn more calories.

But how does Rope Skipping helps with height?

Rope skipping helps with overall growth of the body. The repetitive jumping action that we do while skipping, elongates the spine and leg muscles ready to elongate. At the same time it also foster the development of growth hormones in the body which could potentially helps in further bone development and growth to it max potential.

Steps for Rope Skipping

Rope skipping is not easy as it need good rhythm and lots of practice. So if you are not able to do Rope skipping in the start, that very normal. Keep Practicing

  1. Hold the handles of the jump rope at your sides.
  2. Swing the rope overhead and jump over it as it passes under your feet.
  3. Land lightly on the balls of your feet, keeping your knees slightly bent.
  4. Continue jumping at a steady rhythm, using your wrists to rotate the rope.
  5. Aim for 2-3 sets of 1-2 minutes each, gradually increasing duration as you improve.

Here’s a few tricks by fightTips that looks very promising when it comes to Rope skipping. Please check it out.

4. Cycling

Cycling does not directly make an impact on height but it helps in improving the posture.

You must be wondering why did I include Cycling in this list then. Right? Cycling is a great exercise if not the best. It helps you to loose weight, cut the fats out and appear increased in height. When you do cycling you not only improves your spinal alignments but also extend your legs to full length that creates a stretching effect that leads to hormonal growth in the body.

Cycling should be seen as an exercise that is beneficial for the overall health and just about the height.

5. Swimming

Swimming is a natural height booster

Swimming is not just a fun activity to do, but it also make you look taller. When you regularly swim, your upper body which include your hands, shoulder and the spine gets an extra push which creates a stretching effect. Ofcourse its not a one day thing but the more your get use to, body will adapt the elongation and you will gain some more height.

Just like Cycling, Swimming is an another exercises that is very beneficial for your overall healthg. People who swim regularly develop better muscles strength, healthy heart, endurance and better lungs.

6. Pilates

Have you ever heard about Pilates?

Pilates is the type of a workout routine that focuses on stretching, strengthening and toning of the body. It might look similar to Yoga.

When we talk about Pilates in context to height, Pilates mostly targets core muscles and thus it helps to gain the strength and support that could lead to spine and muscle elongation, improves body posture and makes you look impressively taller.

7. Stretching

You are short of time? Simple stretching can also make you look taller.


Simply start stretching your body from top to bottom approach.

Starting from you neck to legs.

The best part about Stretching is that it relaxes your tight muscles, improve flexibility in the body, and helps you prevent injury. While it’s not going to magically make you grow taller, especially if you’ve already stopped growing, stretching can help you make the most out of your naturally height that you can feel confident of.

8. Yoga

Yoga is a great way to improve the posture and get an extra bit of height that you were expecting. There are few asanas (postures) in yoga such as “Mountain Pose” (Tadasana), “Cobra Pose” (Bhujanagasana), “Downward Facing Dog” (Adho Mukha Svanasana) and such which helps to align the body parts from top to bottom and generate a stretching effect, strengthen the core, spine and abdomen. When you posture and bone gets into proper stretching you naturally starts looking more taller.

Remember, it’s important to practice the yoga poses with proper alignment and proper technique. Always perform it under the guidance of a qualified yoga instructor.

9. Healthy Diet

healthy diet for good height

Eating the right kinds of nutritional food is super important for anyone to grow taller. Your body needs a proper proportion of Protein, Vitamin and Calcium to grow. And without a proper diet there is almost 0% chance of proper body growing.

So what should be present in your everyday?

Your everyday diet should have good amount of Protein, Calcium and Vitamins. Drink good amount of water. This way you are avoiding any constraint that can develop from nutritional deficiency to your height.

10. Have Adequate Sleep

Good sleep for good height

Do you know your body only grows when you are sleeping. Proper sleep is really important for anyone that have the intent to achieve good height. Naturally in your puberty when you sleep, you body releases growth hormones that helps your bones, muscle tissues to grow and evolve. Even though you do all the exercise and habit mentioned above but does get good sleep, you won’t grow. In fact bad sleep will start giving negative impact to your health.

You should sleep for at least 6 to 8 hours every night.

So take a deep sleep and keep growing ..


How can I grow height faster?

There is no shortcut to growing height faster. You can follow all the mentioned habits and exercises such as Having a nutritional balanced diet, Sleep for at least 6-8 hours, etc.

Can I grow 3 inches at the age of 16?

Women usually attained their full height by the age of 18 while Men can still grow in their early 20s. So if you are a women you still have two years to make an extra effort that could add up 1 to 2 inches if not 3. On the other side if you are a men, still things will not be that easy for you. Early you react, better you get.

Can Jumping Increases Height?

Scientifically Jumping does not increase height directly but performing exercise like Skipping can lead to the generation of a growth hormone which will help you to grow your height. The Condition is your body needs to be in the growth stage of life.

Can Yoga increase height?

Yoga can help you get better in posture, body alignment and which will give the room for the body to develop and you look more taller.

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