Perhaps one of the greatest things about humanity is that everyone is different. We each possess unique abilities and traits that make each and every one of us truly unique. That being said, not everyone is happy with what they are given. As a matter of fact, it would seem that most of us end up trying to change/alter things about ourselves at some point.
It is one of those physical traits I will be discussing today. As guessed by the title, this article will cover your height and if you can increase it with specific calisthenics exercises and holds. So, if being taller is something you desire, then keep on reading!
Calisthenics exercises to increase your height
Before I go any further, it is important to note that I don’t want you to be misled. The exercises and holds that are provided below will not, by any means, cause a permanent and drastic increase in height. However, the exercises listed below will help to extend your current height by stretching out certain parts of the spine among other things. Provided you are still interested, let’s get into this!
Try bar hanging
Bar hanging is perhaps the most simple and easy to perform exercise on this list. It requires nothing else other than gravity and a good pull-up bar, provided you have those, let’s get into it. To begin this exercise, simply clasp the bar with both hands at shoulder-width apart and let your body hang. This is best done on a bar that is significantly higher than yourself as your feet will not drag across the floor. This hold allows gravity to slowly stretch the vertebrates and lower torso. For maximum results, do this for 30 seconds 3-4 times per day.
Do the cobra stretch
Another easy one on this list is the cobra stretch. In terms of efficiency, the cobra stretch has the bar hang beat as all you need is a floor! To begin this pose, lie face down on the ground with your feet facing forward. Then, Place both hands firmly on the ground shoulder-width apart and press towards the floor. Simultaneously, raise your torso and neck up towards the sky. When done correctly, your posture should be presented in an L-shaped fashion. Paired with the bar hang, do this for 30 seconds 3-4 times a day.
Try the Pelvic Lift
Most commonly utilised as a glute workout, the pelvic lift is another greatly efficient exercise. Like the previous exercise, all you require is a floor! To do this exercise, lie flat on your back with your arms placed at your side. Then, spread your legs slightly apart and bend them both at the knees until your feet are placed flat on the floor. Finish the stretch by thrusting your hips upwards into the air with your arms still at your side. This exercise provides a great stretch on the lower spine and it should be done for 20 seconds for up to 3 sets.
The Forward Spine Stretch
Another extremely easy-to-do stretch on this list is the forward spine stretch. To begin this exercise, sit down on the floor – (yes, all you need is a floor). Next, straighten out both legs and press them firmly together. With both hands, lean forward and do your best to grab both feet. Since this stretch is slightly more advanced, it is okay if you cannot complete it the first time around, just keep practising. Try this exercise for at least 1 set per day and hold the pose for as long as you can.
For sure the most unusual on this list is dry land swimming! And no, this is not a saying, this exercise actually involves the act of swimming, just without the water. To do this exercise, you are best lying flat on a bed or soft surface of some kind with enough room to move your arms and legs. When you have found the correct surface, the rest is easy, doing the front crawl, start swimming until you get tired. As strange as this might sound, this exercise actually does very well at lengthening and stretching your spine.
Do jumping squats
Jumping squats, like many other exercises on this list, can be done anywhere and that is what makes them so convenient. So, to begin this movement, get yourself into the squat position. Whilst performing a regular squat, at the bottom of the movement, jump up instead of simply pushing yourself up. As you jump, you allow the pulling of gravity on your spine to do the work and this is where the magic happens. For this exercise, it is best done for at least 5 sets with 10 repetitions.
Want to learn more about dry swimming? Click here to read more!
Try leg raises
This movement is most likely something you’ve done for fun as a kid so you will most likely be familiar with it. To perform this stretch, lie flat on your back and raise your legs up. With your legs pressed firmly together, raise them all the way up. To emphasise this pose, place your hands near your lower back and push your legs even higher. When done correctly, it will look like you are trying to reach for the sky with your feet. For maximum results, hold this pose for 20 seconds and complete 3 total sets.
There you have it people, a nice long list of exercises for you to try. Keep in mind before you attempt any of these exercises that consistency is key. If you do not do any of these exercises/holds on a regular basis, your results will be little to none. For optimal results, try to ensure that you do 2-3 of the exercises listed per day.
Lastly, if you are unsure about the form of any of these exercises, please do further research before attempting to do it. This will reduce the chances of you injuring yourself but it will also help to ensure that you receive optimal results from your exercises.
And there you have it seven calisthenics exercises to increase your height!
Jari Dohmen has a B.A. in physiotherapy and has been involved with Calisthenics since 2013. Around the time Calisthenics began to proliferate in the Netherlands, he was already keenly interested in both the physiotherapeutic and general lifestyle benefits Calisthenics possesses. Jari started Calisthenics Worldwide (CWW) in 2016, after numerous internet searches for Calisthenics topics that sparked his interest yielded barely any information. Today, CWW is one of the largest and most widely recognized Calisthenics blogs in the world. Become part of the Calisthenics community by commenting on this article.