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Height Gain Routine for Ages 18+

The document outlines a height-gain routine for individuals aged 18, including a morning routine with sunlight exposure, stretching, and growth exercises. It emphasizes a diet rich in protein and essential nutrients, along with an evening routine focused on posture and hanging exercises. The expected results indicate a potential natural height gain of 2–6 cm and posture improvement of 2–3 cm with consistency.

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aavegsaini39
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14 views1 page

Height Gain Routine for Ages 18+

The document outlines a height-gain routine for individuals aged 18, including a morning routine with sunlight exposure, stretching, and growth exercises. It emphasizes a diet rich in protein and essential nutrients, along with an evening routine focused on posture and hanging exercises. The expected results indicate a potential natural height gain of 2–6 cm and posture improvement of 2–3 cm with consistency.

Uploaded by

aavegsaini39
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

HEIGHT-GAIN ROUTINE (AGE 18)

MORNING ROUTINE (15–20 minutes) 1. Sunlight – 10 minutes Helps Vitamin D and calcium
absorption.
2. Stretching – 8 minutes - Cobra Stretch – 3 × 20 sec - Cat-Cow – 3 × 20 sec - Forward Bend Stretch –
3 × 20 sec - Hamstring Stretch – 2 × 20 sec
3. Growth Exercise – 5 minutes (choose one daily) - Skipping (150–300 jumps) - Sprinting - Cycling
(seat slightly high) - Basketball/Volleyball
DIET PLAN (MOST IMPORTANT) Daily essentials: - 2 eggs - 500 ml milk/curd - 1 fruit
(banana/apple/orange) - 1 bowl dal/rajma/chole or chicken - Nuts (almonds + peanuts) - Vegetables +
roti/rice - 2–3 litres water
Foods that support height: Milk, paneer, eggs, chicken, oats, dates, ragi, spinach, broccoli, sweet
potatoes, soy chunks.
EVENING ROUTINE (10 minutes) 1. Hanging – 1–2 minutes × 2 sets 2. Posture exercises: - Wall
slides – 2 sets - Back extensions – 2 sets - Plank – 30–40 sec
NIGHT ROUTINE - Avoid phone 30 mins before bed - Sleep 8–9 hours (best before 11 PM) -
Magnesium foods at night (banana, almonds)
AVOID (HEIGHT KILLERS) - Sleeping late - Low protein diet - Skipping meals - Smoking/alcohol -
Heavy weightlifting with bad posture - Sitting all day without stretching
EXPECTED RESULTS With consistent routine: Natural height gain: 2–6 cm Posture height gain: 2–3
cm

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