The increase in height depends on the age of a person. By the age of 18, the body’s growth plates are open. Therefore, teenagers and people in their very early adult phase can increase their height by doing some exercises that target muscle growth in the body. Below are some exercises that are helpful in increasing height.

These exercises are aimed at stretching the muscles and making the body area flexible. The body’s bones and cartilage grow when high-intensity stretching is performed. More HGH or human growth hormone is also secreted. The hormone and exercises work synergistically on height. The exercises listed below work on both the upper and lower body and are based on the Pilates concept. The exercises should be done three times a week. There is a recommended interval of 48 hours between two exercises.

1. Vertical hanging

This is one of the most beneficial exercises as well as the easiest for height increase. The exercise causes spinal extension because it stretches the cartilage in the spine.

2. Basketball / Skipping

These athletic activities involve jumping, which increases blood flow to the long bones in the body. It also puts extra pressure on them. As a result, they become longer and take on more mass.

3. Cobra Stretch

Lie on the floor on your chest. Keeping your lower body still, raise your upper body by your arms. Stretch as much as possible. Hold the position there for 15 to 20 seconds. This is a great exercise for increasing height and is fairly easy to perform.

4. Vertical bend

Stand on the floor with your feet slightly apart. Now bend down and try to touch the floor underneath. However, during the bend, be careful not to fold (or twist) your knees.

You may not be better at first, but over time you will be able to place your entire palm on the floor without bending your knees. This exercise stretches the spine and makes it grow longer.

5. Two-way stretch lie

Lie on the floor on your back. Place your arms overhead so that they rest on the floor. Now straighten your arms and legs at the same time so that they extend away from your body. Hold the position for 20 seconds. Do 2 to 3 sets of the exercise at a time.

6. Standing Vertical Stretch

Stand upright on your toes. The arms should be pointing up. Now try to lift the body at the toes and stretch as much as possible. The exercise lengthens the spine and increases blood flow to the lower part of the body. You can do the stretch for 30 seconds in 1 rep.

7. Leg kicks

This exercise lengthens the lower body. You can do them by standing on the ground and kicking the lower part of the legs vigorously. The exercise affects your cartilage.

8. Standing Side Bend

Stand on your feet, on the floor. Bend the body to the side (either left or right). Stretch to the max. Hold the position for 20 seconds and repeat bending over to the other side.

9. Inversion table

This exercise has miraculously increasedheight. For this exercise you will need an “inversion table”. Hang upside down from an inversion table. This allows you to increase your height as both the upper and lower body are stretched.

10. Ankle Weights

Tie weights to your ankles and let them hang down. Your knee cartilage will be stretched and your lower body length will increase.

You can increase your body frame by doing these exercises. You can also take protein supplements or eat protein-rich foods for better results. Human growth hormone (HGH) supplements are also available. It is better to consult a doctor before taking this or any supplement.