13 Exercises to Grow

Many people live with a complex, because they do not have the height they would like, and that ends up becoming a problem of self-esteem, which leads them to make themselves feel inferior, compared to people with a higher stature.

Nowadays, that can change, because there are testimonies of people, who affirm that after months, performing specific exercises, dedicating a fixed space of time per day to do them, which can range from 10 or 15 minutes, up to 1 hour, They have managed to grow up to 12 centimeters.

If we talk about men they enter the stage of puberty, two years later than women, and their growth extends until they are 21 years old, until that age they usually grow about 25 or 30 centimeters, however, they can continue to grow about 3 or 4 centimeters up to 23 years. Therefore, a boy who is in the stage of adolescence, and who does not grow as he would like, if he performs a series of growth-oriented exercises, has more possibilities of achieving it than one who is already in a more advanced stage. Advanced, such as puberty.

Adults, despite the fact that they have more difficulties to grow, with these exercises; they can do it accompanied by good nutritional advice, managing to stimulate growth hormone.

In the case of women, it begins more or less from the age of 8, until menstruation comes, called menarche, which occurs between the ages of 12 and 16, which causes this growth to occur in a slower.

The so-called growth spurt occurs when puberty begins, as it is the moment when sexual hormones, such as androgens and estrogens, manage to have the appropriate level in the blood, these hormones because growth hormones to triple, as a consequence the cartilage they stimulate and make the bones grow, during this stage, women can grow between 23 and 27 centimeters.

During the three years following menstruation, women grow between 6 and 7 centimeters approximately. The growth period ends at 18 years.

Genetics always plays a fundamental role that will determine the person’s height, but you can always try to overcome that barrier, doing the exercises and trying your luck. Nothing is impossible.

Despite what science and genetics say, these are the exercises that help you grow:

Stretches to grow

  1. On the floor lying on your back, raise your abdomen as much as you can, and lower it again, if you see that you cannot stand on your ankles, put your arms at hip height, and help yourself to push your body up, this stretch has to last between 5 and 10 seconds.
  2. It consists of imitating the figure of a table, you must keep your arms and legs perpendicular to the ground, it is important that your arms and legs are firm, this stretch should last about 10 seconds.
  3. Stick to the wall, link your hands and stretch your arms as far as possible, keeping your feet on tiptoe, it is important to keep your spine straight, each repetition should last 5 seconds.
  4.  Stand up, stretch your arms as high as you can, while leaning back as far as possible, you should feel your spine pulling you in that means you are stretching correctly. Each repetition should last 7 seconds.
  5. Lie on your stomach, with your arms and legs extended, you must lift both parts at the same time, as high as you can, you can do it first with the left part, and then the right or with both sides at the same time. This procedure has to last 5 seconds, between each repetition you must relax for a few seconds, and start the next one.
  6. Stand up, and place your arms behind your back, with your hands intertwined, you must bend down to waist height, while raising your arms as high as you can. Each stretch has to last 5 or 6 seconds.
  7.  Get on your knees, place your arms straight on the floor, bend your spine down while inhaling air, and move your head up. Then you must bring your spine up, arching it like a bridge, as you exhale, and lower your head. Each repetition has to last between 5 and 8 seconds.
  8. Sit on the floor, with your legs open and straight, you must touch with your hands, the tip of your feet, it is essential, do not bend your knees, and have a straight spine. Each repetition has to last between 5 and 15 seconds.

Exercises to grow

  1. Stand up, and place your linked hands behind your neck, you should bend your head up and back, as much as possible. Each repetition has to last between 10 and 15 seconds.
  2. Stand up, place your hands on your hips, bring your body forward, bending as much as possible, it is important that you do not bend your knees, and do not separate your chin from your chest. Each repetition has to last between 5 and 10 seconds.
  3. Lie on your stomach, with your palms flat on the ground, raise your legs together as high as possible, keeping your feet together. Each repetition has to last about 5 seconds
  4. Lie on your stomach, and place your hands behind your neck, raise one of your legs as high as possible, then continue with the other, it is essential that while the leg is raised, it remains straight. Each repetition has to last 5 seconds.
  5. Look for a bar, either in a qualified gym, or in those that are in the parks, you just have to hang from it, this exercise will help you a lot to stretch, lengthen and straighten the spine. This exercise should last longer, about 5 minutes a day.

Rest routines

It is very important to sleep and rest the right hours, that is, about eight hours, because multiple studies that have been carried out on growth hormone show that the greatest production of this hormone occurs during the hours in which we sleep, specifically 80%.

Feeding routines

Proper nutrition is essential to promote increased growth:

  • Do not consume sugar, immediately after performing physical exercises, you should wait at least two hours after training, if this is not fulfilled, the production of growth hormone will be reduced.
  • Eat fruits, such as apples or pears, which have a low glycemic index. Do not overcook the food, the vegetables should be slightly crispy, and the pasta should not be overcooked, but al dente. Rice, bread and cereals have to be whole grains.
  • In the morning, it is great to eat eggs, which you can transform into an omelet, as they contain a correct proportion of protein and fat, in addition to regulating the glycemic index.
  • For dinner, it is good to eat lean meats, such as white poultry meat, for example, turkey, chicken, rich in protein, and fish rich in omega 3, it is also recommended, milk, yogurt, cottage cheese or spinach, which They provide the calcium that the bones need. We can also include soy.
  • Consume zinc, which can be found in crabs, oysters, pumpkin seeds, peanuts, wheat germ, lamb, or 75% cocoa chocolate. It is recommended above all for the growth of men.
  • Take vitamin D, which can be obtained from mushrooms, eggs, salmon, mackerel, tuna or cod. It is especially recommended for women.

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