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Height Growth Exercise Routine

The document outlines a daily height growth exercise routine consisting of morning and night sessions aimed at stretching and relaxing the spine to activate growth hormones. The morning routine includes exercises like Tadasana, hanging from a bar, and Surya Namaskar, while the night routine features stretches such as Cat-Cow and spinal twists. Key recommendations include maintaining consistency, wearing comfortable clothing, and avoiding overstraining during exercises.

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kvmoudgalya
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5 views3 pages

Height Growth Exercise Routine

The document outlines a daily height growth exercise routine consisting of morning and night sessions aimed at stretching and relaxing the spine to activate growth hormones. The morning routine includes exercises like Tadasana, hanging from a bar, and Surya Namaskar, while the night routine features stretches such as Cat-Cow and spinal twists. Key recommendations include maintaining consistency, wearing comfortable clothing, and avoiding overstraining during exercises.

Uploaded by

kvmoudgalya
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Daily Height Growth Exercise Routine

Morning Height Growth Routine (15-20 mins)

Goal: Wake up spine, stretch body, activate growth hormones

Do These Exercises in Order:

1. Tadasana (Mountain Pose) - 2 mins

- Stand tall, arms up, stretch to the sky

- Inhale deeply and rise on toes

2. Hanging from a Bar - 2-3 mins

- Hang freely with relaxed shoulders

- Do 3 sets of 30-45 seconds (rest between)

3. Forward Bend (Toe Touch) - 2 mins

- Try to touch toes, hold for 15 sec x 4

4. Bhujangasana (Cobra Pose) - 2 mins

- Lie on stomach, push upper body up

- Do 3 sets of 20 seconds

5. Pelvic Bridge - 2 mins

- Lie on back, lift hips upward

- 3 sets of 10-15 reps

6. Surya Namaskar (Sun Salutation) - 3 rounds

- Do slowly with deep breathing


Daily Height Growth Exercise Routine

7. Jumping or Skipping Rope - 2-3 mins

- Moderate pace, not too tiring

Night Height Growth Routine (10-15 mins)

Goal: Relax spine, stretch before sleep, calm the body

Night Routine Flow:

1. Cat-Cow Stretch (Chakravakasana) - 2 mins

- On all fours, arch up (cat) and down (cow) slowly

2. Leg Raises (Single & Both Legs) - 2 mins

- Lie down and lift legs up to 90 degrees

- Hold for 10 seconds, 5 reps each leg

3. Wall Stretch - 3 mins

- Lie with legs straight up against wall

- Helps spine relax and blood flow improve

4. Side Stretch - 2 mins

- Standing, bend sideways (left & right)

- 10 times each side

5. Spinal Twist (Lying Down) - 2 mins

- Lying on your back, twist legs side to side


Daily Height Growth Exercise Routine

6. Deep Breathing + Meditation - 2-3 mins

- Sit cross-legged, breathe deep, relax mind

Things to Keep in Mind:

- Do morning routine after freshening up and a glass of water

- Do night routine 30-45 minutes after light dinner

- Stay regular (do it every day)

- Wear comfortable clothes

- Don't overstrain - stretching should feel relaxing, not painful

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