Teenagers in their growth and development stage who want to grow taller should not only supplement their nutrition but also exercise. However, some people feel that the effects of exercise are not very noticeable and may consider using stretching exercises to promote height growth. So, can stretching exercises really make you taller?
Can Stretching Exercises Make You Taller?
Stretching exercises do have some effect on increasing height, although the results may not be very significant.
To grow taller through stretching exercises, one can choose some jumping exercises that stretch the ligaments to help stimulate bone development. By using external forces, better growth and development can be achieved. This also helps individuals to have sufficient flexibility in future physical activities, thus avoiding injuries caused by excessive exercise.
Benefits of Stretching Exercises
Stretching exercises can effectively promote growth between bones and contribute to height increase. Additionally, they can improve the flexibility of the body.
Regular stretching exercises can also effectively reduce pressure on intervertebral discs and joints, prevent excessive strain, and promote blood circulation.
For adults, regular stretching exercises can help prevent or reduce sports injuries. They can also relax stiff muscles, reduce muscle fatigue, prevent muscle spasms, and strengthen the nutrition supply to muscles and ligaments, thus delaying muscle aging.
How to Perform Stretching Exercises for Height Increase
1. Stand with feet together and move one leg back half a step. Bend forward without bending the knees, allowing your fingertips to touch the ground. Repeat this movement 15 to 20 times. Persistence in this exercise can make the thighs and knees more beautiful, and both legs more symmetrical.
2. Stand with legs open between 30 to 60 centimeters, keeping a straight posture. Move one leg back half a step and twist the upper body, allowing your fingertips to touch the toes of the other foot. Repeat this movement 10 to 15 times. Practicing this exercise can make the lines of both legs more beautiful, reduce waist circumference, and correct spinal curvature.
What to Pay Attention to During Stretching Exercises
Stretching exercises for young people:
Although young people have good ligament elasticity, it is still necessary to exercise the ligaments. Before performing stretching exercises, it is important to warm up and avoid exercising too vigorously. Without proper warm-up, it is easy to cause muscle or ligament strains or sprains.
Stretching exercises for middle-aged and elderly people:
As people age, the joint capsules, ligaments, and tendons connecting the bones gradually degenerate and become less flexible. When exercising, it is important to gradually increase the intensity and avoid excessive force. Slight discomfort in the stretched muscles and ligaments is acceptable. During stretching, it is also important not to hold your breath. The best method is to stretch, relax, and then stretch again.
When is the Best Time to Perform Stretching Exercises?
The most optimal time to perform stretching exercises is before going to bed at night. Start with leg presses and gently stretch the muscles until a slight pain is felt. To fully stretch the ligaments, at least 10 to 15 minutes of practice is required each time, and it is recommended to practice at least once a day.
