Exercise on the horizontal bar is one of the methods to increase growth. By straightening the spine, they allow you to grow a few centimeters – more precisely, improve your posture and visually become taller. A particularly rapid effect is achieved when combined with stretching exercises.
According to reviews, regular exercise according to the Berg method helps to increase growth by a significant 15-20 cm in adolescents and by 5-10 cm in adults. In addition, you can become a little taller by changing your hairstyle and style of clothing.
How to increase height?
Increasing height with exercise is possible only with regular training. Special stretching exercises according to the Berg method must be performed 3-4 times a week for several months – this will help to stretch even in adulthood.
At the same time, it is easiest for teenagers to grow by 5-10 cm, while the growth zones of their bodies remain open. In this case, eating foods rich in protein and calcium and regular exercise will help to quickly increase height and create an athletic figure.
Ultimately, improving posture and following a series of simple rules in choosing the color of clothing can increase height and make any person visually taller. Exactly the opposite is true – weak body muscles, a humpbacked spine, and improper clothing will significantly reduce body growth.
How to grow 5cm taller:
- Exercise regularly for growth
- Change hairstyle
- Change colors in clothes
What influences human growth?
Research suggests that genetics play a major role in shaping height. Behavioral factors (proper nutrition and regular exercise) contribute no more than 15-20% of the result. On the other hand, it is this 15 – 20 % that will allow you to become 5 cm taller.
According to statistics, the average height of a man in Europe is 180 cm, for a man in America it is 175 cm, and for women, it is 167 cm and 162 cm respectively. At the same time, the average height of men in Asian countries is only 167,5 cm.
The Berg method
The Berg Method is a set of stretching and straightening exercises designed to increase height. The technique itself consists of three sets of asanas and a system of auto-training (meditation). Yoga performed according to such a program can be effective in straightening the back and, as a result, increasing growth.
According to reviews, regular Berg training can help you grow 15-20 cm – even in adulthood. However, the technique has a number of contraindications and also requires a serious level of physical fitness for the correct exercise.
How to grow 5cm – the main rules
By following the rules below, you will be able to grow (or, more accurately, “stretch”) even into adulthood. To increase height, it is enough, first of all, to regularly engage in exercises to straighten the spine, as well as to reconsider your style of clothing.
1. Keep track of your health
Human height begins to decrease already after 30 years – on average, in the period from 30 to 70 years, men gradually lose up to 2.5 cm of body height, and women up to 5 cm. In addition, after reaching the age of 80, growth may decrease by another 2.5 cm.
2. Straighten your back
Maintaining proper posture with melted shoulders and a straight back is a quick way to increase height and get taller. There are many effective posture exercises that can help you straighten your back – most of them are borrowed from yoga.
3. Strengthen your abdominal muscles
Constant sitting in a sitting position (from working in the office to driving a car) leads to a weakening of the muscles of the body and the transverse abdominal muscles. In turn, strong abs will improve your posture and make you stand straighter – allowing you to grow a few inches.
4. Exercise on the horizontal bar
Developed upper back and shoulder muscles will not only make it easier to maintain correct posture every day but also lay the foundation for an athletic physique. At the same time, the best exercise for developing your back is pull-ups on the horizontal bar – they will straighten your spine and help increase growth.
5. Increase the amount of protein in your diet
Research shows that a lack of protein in a child’s diet is a key problem hindering growth. Against the background of an excess of simple carbohydrates, weight gain can be observed, which negatively affects body proportions – and, ultimately, reduces the desire to play sports.
6. Take up swimming
Swimming is considered one of the best ways to increase body height and create an athletic figure. However, in order to noticeably stretch the growth, it is necessary to swim actively and regularly – at least 1-2 km per session – freestyle, and butterfly styles.
7. Dress appropriately
Clothing can make a person visually taller or shorter. The best combination to increase height is to combine light-colored jeans with a fitted T-shirt – in contrast, wide jeans and a long baggy sweater will make a person appear shorter.
8. Change your hairstyle
Hair raised up with a styling gel will also help with visually stretching a few centimeters. At the same time, forget about the effect of “wet hair” and use only matte styling products in small quantities.
Nutrition to grow taller
Studies show that a lack of protein and calories in a child’s diet leads to a slowdown in body growth. For example, the average height of men in North Korea is about 7 cm shorter than in South Korea, due to chronic malnutrition and a lack of vitamins for several generations.
In order for a child to successfully realize his genetic potential for growth and stretch to the maximum number of centimeters, his diet should contain not only sources of protein but as many vegetables and whole grains as possible. Regular consumption of omega-3 fats is also important to increase the growth of children.
Supplements to increase height
The most important supplements for increasing growth are vitamin D and magnesium. Research suggests that getting enough of these minerals through the diet, or taking vitamins with magnesium and zinc, is especially critical during the growth period of adolescents.
As for calcium, the relationship between human height and calcium intake is not supported by scientific studies. In fact, calcium supplementation does not improve bone health in adults either. In other words, regular milk is not able to increase height.
How to surgically increase height?
Adding 10-15 cm to your height is easiest for teenagers before the completion of the puberty cycle, while the growth zones of the body remain open. In this case, special exercises for stretching the spine, hanging on the horizontal bar, and regular swimming lessons will help to stretch.
However, we note that adolescent training should not include heavy basic exercises with a barbell. Such exercises have a negative effect on growth since the vertical load exerted does not allow the bones to grow. In addition, increased testosterone production closes growth zones.
Height increase surgery
In adolescent growth retardation, a doctor may prescribe growth hormone injections, leading to an increase in bones with open growth zones. However, for adults who want to become taller, this method is not suitable. In their case, only a surgical operation of bone extraction will help to increase growth.
The essence of the operation lies in the fact that staples with needles inserted into the surface layer of the bone are installed on each leg; then the threaded rod is gently extended by about 0.25 mm four times a day. The operation adds 6-7 cm of height, but takes up to 12 months, most of which the patient spends on crutches.
Regular exercise to improve posture (including the Berg technique), pumping the abdominal muscles, and yoga can increase height, straighten your back and visually help grow. At the same time, the correct selection of clothes and hair styling with a gel can also add 3-5 cm to height.