This document lists 15 exercises that can potentially increase height over time. Some key exercises mentioned include hanging exercises, cobra stretches, pelvic shifts, spot jumps, and cat and dog stretches. Many of the exercises focus on stretching the spine, legs, and cartilage in order to gradually lengthen the body. Consistency is important, with recommendations of performing certain stretches daily or several times per week for best results in increasing height.

1. 15 Top Exercises to Increase Height
1 Swimming: Swimming is an exercise that
requires plenty of stretching and reaching, which
can gradually increase your height. However you
will need to swim often and for long periods in
order to see significant results. You should try
and plan for two hours daily if you want to
increase your height.
2 Hanging Exercises:These exercises
are just what they sound like. You will need to
hang down from a bar and let your body stretch.
You can also hang and then bring your legs up
parallel to the ceiling to create and even better
stretch. You will want to keep this up for several
repetitions and several times a week.
3 Touch Toes: It’s time to go back to
these treasured years of gym class and touch
your toes. If you can’t touch your toes, you’re not
alone and just stretch as far as you can. If you
missed gym class you perform this exercise by
standing straight and then bending down to
touch your toes. You should hold the stretch for a
few seconds each time.

2. 4 Cobra Stretch: This stretch is all about
stretching out your spine and elongating the
body. The more you do this stretch the more you
will open up your back and increase your height.
To perform this stretch you should lie on the face
down and palms under your shoulders. Then arch
your back by raising your chin to form an angle.
5 Pelvic Shift: This exercise targets the
spine and lower hips and is considered one of the
most effective exercises for increasing height. To
perform this lay flat on your back with your palms
out to the sides. Keep your legs bent and slowly
push your pelvis upward. Hold the pose for 20 to
30 seconds. Repeat this several times for best
results.
6 Leg Stretches: There are a number of
different types of stretches for legs and any
stretches that work the calves will be very useful
in increasing height. One good calf exercise is to
stand parallel to a wall and place your hands on
the wall. Put your weight on your hands and then
slowly move one leg closer to the wall. You
should feel a stretch in your calf. Hold the
position for 20 to 30 seconds and repeat it a few
times.

3. 7 The Table: For this exercise you are
going to put your body into the shape of a table.
While it sounds easy enough this is actually a
difficult stretch that will work wonders for
increasing height. Start by sitting on the floor
with your legs stretched out. Then place your
palms on the floor with your hands facing toward
your feet. Next place your feet flat on the floor
and push your torso upward until your body
resembles a table.
8 Jump Rope: Jump rope is not only a
school yard activity and a great way to remember
songs, it is also a great exercise for stretching
out the body, especially the lower legs. You will
build up these muscles and stretch them out
throughout the jumping motion. The more often
you jump rope the sooner you will start to see
results.
9 Spot Jump: Jumping is an exercise that
really stretches out the cartilage in the body,
especially the legs. Repetition of vertical jumps or
squat jumps can stretch out the cartilage so that
the body gradually becomes taller. You can either
do this as an individual exercise at home or you
can play basketball in order to get plenty of
vertical jumps into your workout routine.

4. 10
Dry Swim or Alternate
Kick: This is a great way to get the
stretching benefits of swimming even if you
don’t have regular access to a pool. In
order to complete this exercise you will
need to lay on your stomach. Stretch your
arms out in front of you with your right arm
slightly higher than your left. Then with
your legs stretched out raise your left leg
up. Hold the position for several seconds
before switching your arm and leg.
11
Super Stretch: This is an easy
and very good stretch for increasing height
and reducing stress. Just stand upright and
place your hands behind your head. Next
bend your head upwards and back as far as
you can. You should do this stretch slowly
and hold each position for a few seconds.
This will help stretch out your next and
spine.
12
Forward Spine Stretch:
This stretch is all about your back and
calves. Sit on the floor with your legs
stretched out in front of you. Now reach
forward and try to touch your toes by
arching your back. This is another way to
stretch many of the same muscles in the
toe touch and you should hold the position
for several seconds.

5. 13
Two Legs Straight Up: For this
exercise you will need to lay flat on your back.
Place your palms flat on the floor at your side.
Then try and raise your legs toward the ceiling
at the same time. Do the motion slowly and
stretch your legs up until your pelvis slightly
lifts off the ground. This is a great stretch for
your legs and lower back. It is also a difficult
stretch so it may take some practice.
14
Pilates Roll Over: This may be a difficult
move to master but it is well worth the effort.
Lay on your back with your arms at your sides.
Lift your legs together toward the ceiling just
like the two leg lift. Next try and bring your
legs back to touch the floor behind your head.
There are few stretches that stretch your back
out so completely. This works to strengthen
and elongate the spine so doing this stretch
every day will have great results for your
height.
15
Cat and Dog: These stretches will bring
out the animal in you and have the ability to
stretch your body an inch or two as well. Start
on your hands and knees. Arch your back
upward and lift while keeping your ads tight.
Hold this position for a few seconds and then
breathe out as you push your tailbone under.
Hold this position and then repeat the stretch.