It is natural for people to want to increase their height, and many individuals wonder if it is possible to do so after the age of 18. While it is unlikely that you will experience significant growth after this age, it is possible to improve your posture and appear taller through certain techniques and exercises. In this article, we will discuss the best ways to increase your height after 18 years of age and provide tips on how to get started.
Is It Possible to Increase Height After 18 Years?
It is generally not possible to increase height significantly after the age of 18. Most people reach their adult height by the age of 18, and the growth plates (areas of developing bone) in the long bones of the body, such as the legs, close and stop growing.
There are some factors that can affect height during and after the teenage years, such as genetics, nutrition, and overall health. However, it is not possible to significantly change your height once the growth plates have closed.
How to Increase Height after 18 Years?
Even though it is generally not possible to increase your height after the age of 18, you can try these exercises that are frequently touted to do so.
1. Forward Bend
Let's begin with one of the most common and well-known height-increasing stretches. Stand straight with your hands straight up, then slowly lower them until they touch your toes without bending your knees. For faster results, hold this position for 30 seconds and repeat ten times a day. This stimulates the back and calf muscles and improves liver and kidney function, making it ideal for youngsters.
Tip: If you're older, you shouldn't do this exercise because it compresses the vertebrae's anterior religion.
2. Dry Land Swimming
With the pandemic still ongoing and lockdown restrictions in place, one thing is certain: everyone misses swimming in the pool! We have a good substitute: dry land swimming. This exercise, also known as the 'alternate kick,' aims to alternate the movement of the lang-hand pair, similar to the freestyle stroke. Each set should last about 20 seconds. This stretch targets the lower back and thigh muscles at the same time, stimulating growth cells.
Tip: Use wrist and ankle weights to improve results.
3. Wall Stretch
This stretch is more difficult than it appears. Begin by facing a wall and placing your hands flat against it. Place your right leg forward with your heel flat and your knees slightly bent. Next, extend your left leg as far back as possible and lean against the wall. Each repetition should last between 15 and 30 seconds.
Tip: When doing this stretch, you will get better results if you stand on tiptoes because the calf muscles are engaged.
3. Bar Hanging
Although the results are not immediate, bar hanging is regarded as one of the most effective height-increasing exercises because it stretches the lower torso and reduces the pull on the vertebrates. All you need is a sturdy bar suspended seven feet above the ground. Stand straight with your hands straight up, lift your body, communicate well with all upper body muscles, and hold for 20 seconds. Repeat three to four times a day.
Tip: Once you become proficient at the basic level, you can incorporate a variation: turn your body upside down while wrapping your legs around the bar.
4. Low Lunge Arch
Toning the upper body is difficult and time-consuming, but arching is an effective technique. Kneel, then put your right foot forward and bend your knee. Place your left leg backwards, knee touching the ground. Put your hand up, palms together in the namaskar position. Stay as long as you can, then switch to a left knee forward. This stretch not only tones your calf and back muscles, but it also makes your arms thinner.
Tip: You can also use this exercise to lengthen your legs and shoulders.
5. Pelvic Lift
The pelvic shift helps to strengthen the cells in your back body. Begin by lying down in a straight line. Next, bend your knees, press your foot down, and gently raise your hips. Maintain a straight back. Inhale slowly and bring your lower back to the base. Hold this position for 20 seconds, then repeat several times. Pelvic shift assists you in developing a round booty while increasing your height. It also aids in avoiding the negative effects of sitting. This stretch is worth adding to your exercise routine.
Tip: You should use an anti-slipping yoga mat when performing this stretch.
6. Pilates Roll Over
Pilates, in general, is an excellent way to stretch your spine. This stretch will lengthen your upper body and extend your cervical vertebrae. Begin by laying your arms on your sides, palms down! Then stretch your legs up and behind you until they reach the floor. This may be a difficult exercise, and you may feel as if all of your bones are breaking, but keep in mind that no pain, no gain.
Tip: If you don't have resistance bands, you can do it under the guidance of a professional without them.
7. Cobra Stretch
This exercise, a common yoga asana (Bhujangasana), is beneficial for the growth of the cartilage between your vertebrae. Lay flat on your stomach, your legs stretched out. After that, take a deep breath in and lift your chest and abdomen, putting all of your weight on your palms. Stay in this position for 30 seconds before slowly exhaling. Perform this four to five times per day. The cobra stretch has additional advantages, such as improving nutrient absorption by increasing blood and oxygen circulation in the body.
Tip: Avoid this stretch if you have any kind of injury in your fist, or do it only for five seconds if you suffer acute pain.
8. Side Stretch
Side stretches will lengthen the muscles and heighten them by strengthening the intercostal muscles. Keep your back straight and your feet together. Clasp both sides of your love handles, then slowly bend your upper body to the right, then to the left. Hold each stretch for 10 seconds before returning to your starting position. Repeat the stretch twice more in sets of ten.
Tip: To increase height, make sure your muscles pull along your side from your lower back to your shoulder while doing a side stretch.
9. Forward Spine Stretch
One of the exercises we were forced to do in physical education classes as children! This is a simple but effective exercise for proper spine articulation. Begin by sitting up straight and spreading your feet apart. Spread your legs shoulder-width apart. Inhale deeply while bending your spine forward and stretching your hands along with it. Try touching your toes, or simply keep your spine as flexed as possible. Do three to four sets of three to four stretches, holding each stretch for 10-15 seconds.
Tip: Perform this stretch early in the morning on an empty stomach.
Height increase exercises can be a way to try to increase height after the age of 18. However, it is important to understand that these exercises are generally not effective in increasing height significantly.
While it is possible to improve your posture and make yourself appear taller through exercises that target the muscles in your back, legs, and core, these exercises cannot change the length of your bones or cause your growth plates to re-open.
It is also important to note that engaging in exercises that are not appropriate or that place too much strain on your body can be potentially harmful. It is always a good idea to consult with a healthcare provider or a trained fitness professional before starting any new exercise program.