Articles & Tips On Growing Taller

8 exercise routines to keep you healthy and increase growth potential.

Exercise Routine 1
Exercise to do before bed.

- Body stretch with back against the wall.
- Various stretching exercises.
-15 minutes of inversion with gravity boots.
- Finally reach up to the ceiling and try to touch it.

Exercise Routine 2
This exercise would straighten your spine and muscles. This would only work if you actually put effort into your workout, take your time and have fun.

- Lie flat on floor, arms stretched in front of you and legs stretched towards your back.
- Then carefully raise your right arm, together with your left leg.
- At first you do repetitions, up and down motions.
- Then you raise arm and leg, and hold as long as you can until you feel slightly tired .

Exercise Routine 3
1st week - 200 jumps, 6 days per week, one day rest
2nd week - 100 jumps with one-pound ankle weights, followed by at least 100 jumps with only your bodyweight, 6 days per week, one day rest
3rd week - 100 jumps with two pound ankle weights, followed by 100 jumps with one pound ankle weights, followed by at least 100 jumps with just your body weight, etc. Add one pound of weight each week, and always do 100 jumps before taking one pound off and do 100 jumps and then taking another pound off, until there are no ankle weights. With just your body weight, do 100 jumps.

Exercise Routine 4
- 10 spine stretches backwards
- 10 forwards
- 10 left side
- 10 right side
- 20 standing twists
- 10 cobras (yoga)
- 20 dry land swims
- 20 alternating opposite hand and legs
- 10 standing shoulder blade squeezes
- 10 corner wall squeezes
- 10 shoulder blade squeezes clasped hands behind back
- 10 forehands and backhands (like tennis) for each arm
- 10 minutes of hanging (broken up into 30 second hangs)
- 20 minutes of hard cycling with a raised seat
- 250 vertical jumps
- 550 jump rope repetitions

Exercise Routine 5
- Face a wall arms length away.
- Place your palms on the wall.
- Take one leg and swing from left to ride across your body.
- You'll be standing on one leg while the other is going from side to side like a pendulum (the wider the pendulum arc the greater the force).
- On a doorway chin-up bar, swing your legs back and forth like you're walking in wide arcs (a doorway is ideal so your legs can swing the max length).

Exercise Routine 6
Here is a simple training that will boost your spine bones size and will activate the main white bones hard cells to workout.
- Grab a small weight or a wet towel. Stand straight in your room holding the towel with both hands close to the belt, just like holding a parallel ruler.
- In the standing position bent your knees and stretch the wet towel up to the diagonal as far as high as possible, come back to starting position and then to the right.
- The trick is to do 50 repetition to each side (and the exercise should be done just like doing a “diagonal dunk in with a basketball to the rim”.
- Move your hips to left and right and keep your knee position always straight.
- Use ankle weight and try to jump to go up and up, left and right.
- This exercise will release your growth hormones and will have the same effects as playing basketball for hours. This will hurt your knee since you will be going up and down diagonally.

Exercise Routine 7
Hip Hinge
- Stand with feet shoulder-width apart, holding a rolled-up towel along your spine, one hand by your head, the other by your buttocks.
- Lean forward as you bend knees slightly (keeping back straight).
- Pause and return to starting position.
- Repeat 10 times (also practice, minus the towel, when leaning over the sink to brush your teeth).

Bent-Over Row
- Stand with feet hip-width apart, knees bent, holding 5-pound weights, palms down.
- Keeping back straight, bend forward until back is almost parallel to floor, arms extended down.
- Bend elbows and lift weights up to chest as shown, pinching shoulder blades together; pause over to start.
- Repeat 10 times.

Corner Shoulder Squeeze
- Stand facing the corner of a room, toes about 3 feet away from walls.
- Lean forward in a vertical push-up position, hands on walls at shoulder height.
- Bend elbows, squeezing shoulder blades together as you lower chest toward wall (keep abs tight and pelvis slightly forward).
- Pause and press back up to starting position.
- Repeat 10 times.

Standing Shoulder Press
- Stand with feet shoulder-width apart, knees bent and pelvis tilted under.
- Keeping arms straight, clasp hands behind back, squeeze shoulder blades together and lift hands up and away from back as high as you comfortably can
- Pause and return to starting position.
- Repeat 10 times.

Exercise Routine 8
Day 1 : Monday
- Warm up: Jumping with ankle weights 100 repetitions.
- Wide-over hand grip (4” from shoulders).
- Chins with added weight, 13 sets of 10 repetitions.
- Hyperextensions with added weights, 13 sets of 10 repetitions.
- Cool Down: Hang on Bar with ankle weights, 13 sets of 5 mins hanging.

Day 3: Wednesday
- Warm up: Swim on dry land with ankle weights & wrist weights, 13 sets.
- Lying Leg Curls, 13 sets of 10 repetitions.
- Decline Dumb-bell Pullovers 13 sets of 10 repetitions.
- Cool Down: Hang on Bar with ankle weights, 13 sets of 5 mins hanging.

Day 5: Friday
- Warm up: Jumping with ankle weights 100 repetitions.
- Close-underhand (palms facing you) grip Chins with added weight, 13 sets of 10 repetitions.
- Hyperextensions (Roman chair)with added weights, 13 sets of 10 repetitions.
- Cool Down: Hang on Bar with ankle weights, 13 sets of 5 mins hanging.

Day 7: Sunday
- Warm up: Tuck Jumps with ankle weights 100 repetitions.
- Hook kick* 3 sets of 10 repetitions each leg.
- Leg raise to the Front with ankle weights * 3 sets of 10 repetitions each leg.
- Leg raise to the Back with ankle weights *3 sets of 10 repetitions each leg.
- Leg raise to the side with ankle weights*3 sets of 10 repetitions each leg.
- Cool Down: Hang on Bar with ankle weights, 13 sets of 5 mins hanging.

Note: Training is only on uneven days, i.e. every 2nd, 4th, 6th, and 8th day is a complete rest day. The intervals between the various sets should be 1-2 minutes.