Brief Summary
This video provides a detailed guide on how to potentially increase height, even after the age of 18. It outlines a series of exercises and lifestyle adjustments that the speaker claims helped him grow 3 inches at age 19. The core message is that while genetics play a role, consistent effort with the right physical stimulus, nutrition, and recovery can significantly impact height.
- Consistent exercise is key to maximizing height.
- The right exercises can stretch the spine, decompress joints, and stimulate growth hormone production.
- Proper nutrition, including high protein, calcium, and vitamin D, is essential for bone development.
- Adequate rest and avoiding growth plate damage are crucial for growth.
Introduction
The speaker shares his personal experience of growing taller at 19, despite common beliefs that it's not possible after 18. He emphasises that he achieved this through a dedicated regimen of exercises performed daily for a year. He acknowledges the abundance of misleading information online and aims to provide simple, proven methods that worked for him.
Proven Exercises for Height Growth
To maximise height, the body needs the correct physical stimulus consistently. These exercises stretch the spine, decompress joints, and stimulate growth hormone production.
Hanging
Hanging from a bar counteracts the spine's compression caused by gravity, elongating the back and improving posture. Adding weights can further enhance this effect. The recommendation is to perform this exercise five days a week, with three sets of 30 seconds each. This can decompress the spine and potentially add 2 to 3 inches of height within a month, especially for those with bad posture.
Masai Jumps
Inspired by the Masai tribe, known for their height and jumping ability, this exercise involves performing 10 sets of 100 jumps, five days a week. The jumps create microfractures in the shin bones, which then heal stronger and longer. It's important to take two days of rest to allow these microfractures to heal.
Sprinting
Sprinting three to four times a week, with five sets of 20 seconds each, can increase growth hormone levels by up to 400%. The faster you sprint, the more HGH (human growth hormone) is released, which is essential for growth. After sprinting, it's important to consume a high-carb meal or energy bar to spike igf-1 levels.
Basketball or Volleyball
Playing basketball or volleyball at least three times a week for 30 to 60 minutes combines jumping, sprinting, stretching, and high-intensity movements. The speaker credits 30-40% of his height growth to these sports. The example of China pushing basketball in schools, leading to increased average height, illustrates the impact of these activities.
Cobra Stretch
The Cobra stretch increases spinal flexibility and counteracts compression from sitting. It should be done every morning and night, with three sets of 20 seconds. Stretching exercises are best done before sleeping to widen growth plates and take advantage of HGH released during sleep.
Downward Dog
This exercise stretches the back, hamstrings, and calves, improving overall flexibility and posture. It serves as a follow-up to the Cobra stretch, helping to relax spinal tension while stretching the calves. Perform three sets of 20 seconds, combined with the Cobra stretch.
Standing Toe Raises
Standing on your toes strengthens the calves and encourages full body elongation. Reach towards the sky to feel tension in the spine and ribs, which aids in body decompression. This should be done daily for three sets of 15 repetitions.
Calf Stretch
After every workout, perform calf stretches for three sets of 30 seconds per leg. Keeping the calves flexible is crucial for improving leg growth potential. Stretching the legs after creating microfractures helps widen the gaps in the bones, which will be filled by new bone cells.
Touching Your Toes
Touching your toes enhances spinal flexibility and prevents stiffness. This simple exercise should be done daily for three sets of 20 seconds.
Low Lunge Arch
Perform the low lunge arch five days a week, with three sets of 20 seconds per leg. This stretches the hip flexors and creates tension in the chest and spine, improving posture and alignment for optimal growth.
Nutrition, Recovery and Conclusion
If growth plates are still open, there's potential for significant height gains. Fuel the body with high-protein meals, calcium, and vitamin D for strong bone development. Avoid overloading bones with excessive weightlifting or injury, as this can prematurely close growth plates. Growth happens during recovery, so rest is essential. The speaker encourages viewers to take action and potentially see a taller version of themselves in a few months.
