Increase Your Height Through Physical Activities and Sports

How to Increase Your Height Through Physical Activities and Sports

Posted by Akshat Srivastava on

You may be tired of being stuck at your current height. Do you wonder if you can add a few more inches to your height? You're in luck. This article will tell you everything you need about how to increase your height naturally.


Understanding Height Growth

It's important to know how height increases before diving into specific sports and activities that will help you grow taller. Genetics is the primary factor that influences human growth, but nutrition, sleep and physical activity are also important. 

  • Genetics: About 60-80% of your height is determined by your genes. If your parents are tall, chances are you will be too.
  • Nutrition: A balanced diet rich in essential nutrients like calcium, vitamin D, and protein is vital for bone growth and overall development.
  • Sleep: Growth hormone, crucial for height increase, is predominantly released during deep sleep.
  • Height SupplementsLong Looks Powder is a natural Ayurvedic supplement intended to promote health growth and development.
  • Physical Activity: Engaging in regular physical activities can stimulate the production of growth hormones and help in bone and muscle development.


Physical Activities to Increase Height 

1. Stretching Exercises

Stretching exercises are essential for improving flexibility and encouraging height growth. Here are some effective stretching exercises:


Bar hanging is thought to be one of the best exercises for height Increase because it stretches the lower torso and lessens the pull on the vertebrates, even though the results do not show up right away. A sturdy bar that is positioned seven feet above the floor will suffice. Repeat three to four times a day. Stand up straight with your hands straight up, lift your body, and use all of your upper body muscles to stay in this position for twenty seconds.

Cobra Stretch

  • How to Do: Lie on your stomach with your palms placed under your shoulders. Slowly arch your spine upward, leading with your chin.
  • Benefits: This stretch helps in stretching the spine and promoting growth in the upper body region.


Touch Your Toes 

Let's begin with one of the most popular and widely used height-gaining stretches. Without bending your knees, take a straight stance and steadily lower your hands until they meet your toes. For faster results, hold this position for 30 seconds and repeat ten times a day. This is fantastic for kids since it strengthens the back and calf muscles and enhances the function of the kidneys and liver! 


2. Yoga

Yoga is not only excellent for flexibility and relaxation but also helps in improving posture and stimulating growth hormones. Some yoga poses beneficial for height increase include:

Tadasana (Mountain Pose) 

Standing tall and straight with toes and heels touching is the best way to stand. Engage abdominal muscles while keeping both shoulders relaxed. Hold this position for 5 to 8 breaths. Concentrate on evenly distributing your weight between both feet. This asana is a great way to maintain a tall, strong posture.

Bhujangasana (Cobra Pose) 

This yoga stance that increases height tones your abdominal muscles, which eases the pressure on your spine. Correcting bad posture makes you appear taller.      

  • Lie on your stomach and rest your chin on the mat.
  • Put your hands beneath your shoulders. This is where everything begin.
  • Keeping your hips firmly planted on the mat, take a deep breath and gradually raise your chest off the ground as much as you can.
  • Maintain your shoulders loose and off of your ears. Put forth a forward-pressed chest.
  • Release your breath and slowly return to your beginning posture. 


Vrikshasana (Tree Pose) 

Lift your right leg from Samasthithi. Place the foot on the inner left thigh by bringing it up. Find balance as you shift weight from your right leg to your left. Keep your right foot as near to the groin as you can. Hold your foot/ankle with your hand if you need it. Then, you can start holding Pranam Mudra near your heart chakra. Focus your eyes forward. Repeat this with your other leg. 


Pilates Roll Over


  • How to Do: Lie on your back with your arms at your sides. Lift your legs to a 90-degree angle and then bring them over your head until they touch the floor.
  • Benefits: This exercise helps stretch the spine and promotes growth in height.


Sports That Can Help Increase Height

Certain sports are particularly beneficial for increasing one's height due to the physical activities involved. Here are some sports that can help you grow taller:

1. Basketball

Basketball can promote rapid growth. If played from a young age, it can increase height by 20 centimeters. This extra height is beyond the genetics of the child, which may be determined by the heights of their mother and father.

  • Activities: Regularly playing basketball involves a lot of jumping, running, and stretching.
  • Benefits: These activities help in lengthening the spine and improving overall body growth.

2. Volleyball

It is a sport that is both uplifting and suitable for girls and boys. This sport also has a relaxing effect on the spine and stretches it out. It stimulates height growth.

  • Activities: Serving, spiking, and blocking in volleyball involve significant jumping and stretching.
  • Benefits: These movements help in elongating the spine and promoting height growth.

3. Soccer

Soccer involves a lot of running, jumping, and overall physical activity, which can contribute to height growth.

  • Activities: Regular practice and playing matches involve extensive running and jumping.
  • Benefits: These activities stimulate growth hormones and help in overall physical development, including height.

4. Tennis

Tennis involves a lot of stretching, running, and jumping, which can be beneficial for increasing one's height.

  • Activities: Serving, volleying, and chasing the ball involve stretching and quick movements.
  • Benefits: These activities help in stretching the muscles and promoting overall growth.

5. Swimming

Swimming is a great way to develop the muscles and body in a harmonious manner. It also promotes height gain. Swimming is also known to be one of the best stretching exercises for your spine and entire muscles.

  • How to Do: Swimming styles such as breaststroke and freestyle are particularly effective for stretching your body.
  • Benefits: Swimming helps reduce the gravitational pull on your body, allowing the spine to stretch and elongate, which can contribute to height increase. 



While genetics play a major role in determining height, engaging in regular physical activities and sports can significantly contribute to height increase, especially during your growing years. Incorporate stretching exercises, yoga, swimming, pilates, and sports like basketball, volleyball, soccer, and tennis into your routine to stimulate growth hormones and promote height growth. Additionally, maintain a balanced diet, ensure adequate sleep, and practice good posture to support overall growth and development.

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