How to become taller at home for a girl or guy

The Berg Method is a set of yoga exercises for stretching and straightening the spine, designed to increase height. If you regularly perform these exercises, according to reviews, you can grow several centimeters.

Berg's method of increasing height consists of three sets of physical exercises, an auto-training system and drawings for making home stretching machines. Below you will find a detailed description of this technique, as well as exercises with pictures.

Your possible height

If you want to calculate your possible height, you need to resort to the following scheme:

Sum up your mother's and father's heights in centimeters.
If you are a boy, then add 13 to the resulting number. Well, if your gender is female, then subtract the same number from the available amount.
Divide the result by two.
The result will be equal to the growth that you can easily achieve.

Alcohol and drugs greatly affect the normal development of the body for the worse. Food depleted in vitamins and proteins will also not allow the body to fully grow.

Monitor your body weight

It would seem, what is the connection between height and weight? But in fact, if a person is fat, then visually his height decreases due to the expansion of his body. And to avoid this, you need to control your body weight. To do this, first of all, eat right. Limit your consumption of fatty, sweet, fried, flour, processed foods and fast food. Eat more vegetables, berries and fruits, dairy products, cereals, seafood, as well as lean fish and meat. Secondly, supplement proper nutrition with physical activity.

How to increase height

Proper nutrition is the basis for healthy growth

Nutrition should be as balanced as possible. Slender people always seem taller than fat people. In addition, a well-designed diet will always allow you to be in a great mood.
The majority of your diet should consist of lean protein. Everyone is well aware of the main sources: milk, white poultry, fish and soy. The predominance of these products in the menu will ensure normal development of the muscular system and make bones stronger.
The content of fast carbohydrates in the food consumed must be kept to a minimum. There are many of them in everyone’s favorite foods, such as pizza, sweets, soda, and baked goods. Fast carbohydrates are harmful to both the muscular system and the human musculoskeletal system.
Give preference to foods high in calcium. It is primarily responsible for healthy bones. Calcium is found in large quantities in dairy products, cabbage, and spinach.
Get enough zinc. You can easily fulfill this condition if you eat sea fish, wheat germ, peanuts, crab and lamb meat.
Don't forget about vitamin D. It is important for the development of children's bone and muscle systems. Deficiency of this vitamin is the main reason for the accumulation of excess weight in teenage girls and is responsible for stunted growth in children. You can get the substance in sufficient quantities from fish, some varieties of mushrooms and alfalfa.

Sport is the best growth stimulator

Physical activity is especially important during puberty. Regular training not only stimulates the growth of a teenager, but also strengthens muscles and immunity. In order for a young body to grow well, the set of exercises includes jumping, running, and exercises on the horizontal bar.

Training should be regular and last at least 30 minutes. To get the most benefit from exercise, adhere to the following:

Train yourself to go to the gym regularly. To do this, purchase a monthly subscription. A sports club is one of the best ways to maintain physical activity at the proper level. Here you will find experienced instructors, a variety of sports equipment and exercise machines. In addition, the money spent on a membership will serve as an additional incentive to regularly visit the gym (you don’t want it to go to waste).
Become a member of some sports team or section. Team sports are a great way to spend your free time with benefit and pleasure. By playing football or basketball, you can load your muscular and respiratory systems no worse than what would happen with individual exercises.
Pay special attention to walking. Walk more often. Walking is one of the most natural and beneficial types of stress on the body.

Full sleep

Quality sleep is as important as regular exercise. Most of the body's growth occurs during the period of a teenager's life when he sleeps. At this time, active production of somatotropic hormone (growth hormone) occurs. Sleep should be sound and last at least 9-11 hours.

Berg's technique for beginners

Before starting training according to the Berg method, we recommend a simpler set of exercises for stretching the back. It contains beginner-level asana exercises suitable for people with low to moderate levels of joint and ligament mobility. You can also recommend yoga classes as an introductory course - this will help you learn technically complex asanas.

Roller for MFR massage

Myofascial release (MFR) is a self-massage technique to relieve tightness in the muscles and increase the elasticity of the fascia. MFR is needed to speed up recovery processes after training, as well as to expand the range of movements of the limbs. The key tools for this type of massage are massage rollers (massage cylinders) and massage balls.

Berg's technique mentions the use of special massage balls - in fact, there were no other tools known to achieve myofascial release in the 1980s. Today, in any sports store you can buy a roller designed specifically for this. Note that its use is really effective in eliminating spinal tightness - and, ultimately, increasing growth.

// Read more:

myofascial release - what is it?
Full body exercises with a roller

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The Berg Method is a popular set of exercises for increasing height, containing asanas to increase spinal mobility. According to reviews, regular performance of these exercises can help you grow by 15-20 cm - even in adulthood.

What affects human height - popular questions

Does caffeine affect growth?

Scientists say that caffeine does not have any direct negative effects on the body. But this substance can cause sleep disturbances. And without a good night's rest, the pituitary gland will not produce enough somatropin (growth hormone) and you will not be able to grow taller.

How much does smoking harm growth?

Research that can provide a definitive answer to this question has not yet been completed. But experiments conducted at Columbia University allow us to draw some conclusions. American scientists have found that children who are regularly exposed to tobacco smoke are shorter than their friends and classmates who are not active or passive smokers.

What happens to a growing body when taking anabolic steroids?

These sex hormone analogues cause premature closure of growth plates in children. In addition, steroids have a large number of side effects. Among them, the most noticeable are the appearance of acne in large quantities, suppression of sexual function, and an increased risk of heart attack.

Teenagers and children who use steroid inhalers for asthma are several centimeters shorter than their peers who do not use steroids.

To what age does a person continue to grow?

The human skeleton continues to grow until puberty ends. This usually happens by age 20 or a little later. Until this time, if a person is healthy and receives adequate nutrition, the growth process does not stop.

Berg Method - Complex 2

Berg's technique - asana Ardha Matsyendrasana (“back twist pose”)

Sit on the floor, legs apart. Bend your right leg at the knee, without lifting your leg off the floor, and extend your heel to your torso. We also bend the left one and place it so that the outside of the foot touches the right leg at the knee. We turn our torso to the left - we take hold of the foot of our left leg with our right hand, then we put our left hand behind our back and touch our right thigh. We turn our head so that the chin is above the left shoulder. We do all this while taking a slow, deep breath. Fix the pose for a few seconds, holding your breath. Now, as you exhale, we return to the starting position - smoothly, without making sudden movements. Relax, rest for a few seconds and repeat the exercise - 2 times in both directions.

Full version of Berg's technique in pdf format

Visual tricks that will make you taller

We have to repeat the advice everyone knows from childhood: “Keep your back straight, watch your posture.” If you get used to doing this constantly, you will visually look taller. To establish correct posture, you must follow the following technique: straighten your shoulders, slightly stick your chest forward, and keep your back straight.
Try to wear clothes that fit tightly to your body. This little trick will make you visually taller. At the same time, things are spacious and wide, creating the impression of short stature and fullness.
Girls who are not very tall should choose high-heeled shoes. Flip-flops, ballet flats and other flat-soled shoes are not suitable.
The advantages of your figure must be emphasized in every way. Shorts and miniskirts will look great on long-legged girls. And leggings and leggings should be abandoned. Their visual effect is that they shorten the entire torso.
Everyone knows that white makes you fat since childhood. Therefore, give preference to dark shades in clothes. These things will make you look slimmer and help you become taller.
When buying clothes, you should pay attention to the location of the patterns. Horizontal decorative elements make the figure appear lower and fuller. At the same time, vertical stripes and patterns increase true height by several centimeters.

Be healthy!

Set of exercises 1

Starting position - asana Tiryaka Tadasana (“Bending Tree Pose”).

Starting position (hereinafter referred to as IP) - standing, feet width apart, hands clasped at the top. Stand on your toes and stretch your whole body upward, then lower your hands, clasp them behind your back, stand on your heels, raise your toes. Repeat the exercise 10-12 times.
(I.P.) - the same, arms to the sides, rotate them forward alternately at the wrist, elbow and shoulder joints. Repeat 10-12 times, lower your arms and relax. Repeat the exercise in the opposite direction.
(I.P.) - standing, feet shoulder-width apart. Tilt your head to the right and left, try to touch your ear to your shoulder without lifting your shoulder. Repeat 10-12 times in each direction.

Berg technique - Utassana asana (forward bend)

(I.P.) - legs spaced wider than shoulders. Bend forward, touching the floor with your fingers, repeat 20 times.
Feet shoulder width apart. We bend back, trying to reach our heels with our fingers (20 times).

Berg's technique - asana Vrikshasana (“tree pose”)

Bend your right leg at the knee and press your foot to the knee of your left leg. In this position, we lean forward, trying to touch the floor with our hands (20 times on each leg).
Pull your arms back and grab the bar or the back of a chair at approximately the level of your shoulder blades. Sit down 20 times without letting go of the support.
Place your feet together, bend forward 20 times, trying to touch your forehead to your knees.
Sit on the floor, one leg extended forward, the other bent at the knee, foot pulled back. We lean forward, touching the floor with our hands.
Lie on your back, legs extended, arms to the sides. We raise our legs one by one at right angles to the body.

Berg's technique - Asana Shalabhasana (“locust pose”)

Turn over onto your stomach, legs straight, arms along your body. Raise your head, shoulders and legs from the floor without bending them, clasp your legs with your hands and stretch up.
They knelt down and leaned on their hands, shoulder-width apart. They leaned forward, at the same time sitting on their heels, extended their arms, touched the floor, and lowered their heads.

Berg's method - asana Janu Shirshasana (“head to knee pose”)

They sat on the floor, legs folded “Turkish style”, hands closed in front of the chest in a “lock”. We lift them up and stretch up as far as possible.
Sitting on the floor, stretch your legs forward, bend forward, trying to reach your toes with your hands and your knees with your head.
Lie on your back, hands on your lower back. We raise our legs up, trying to reach the floor behind our heads.

All exercises are repeated 15-20 times. 5-10 minutes of cardio is recommended before performing.

What to eat to grow?

Proper nutrition has an equally positive effect on the development of the body. Height increasing foods:

Nuts. They contain calcium, protein, potassium, various amino acids and vitamins. A handful of walnut kernels will slow down the breakdown of carbohydrates and give energy to the body. You can add the product as a component to salads or cereals. Before going to bed, you can drink a glass of milk with crushed kernels.
Chicken eggs are protein in its purest form. They will maintain the necessary energy level and help muscle development. Boiled eggs are absorbed by the body without residue. You need to eat 2 eggs every morning and every evening.
Meat. Lean beef or veal contains protein, zinc, iron and other substances that affect body size.
Oat groats. With its help you will get carbohydrates and fiber. Porridge promotes the development of muscle and bone tissue. It contains iron, manganese, zinc, chromium, iodine, potassium, vitamins A, K, E, B. You can add dried fruits, nuts, honey or apples to the prepared porridge.

Putting on your shoes correctly

The easiest way to increase your height is for a girl. To do this, you just need to buy shoes with heels or wedges. It is also desirable to have a platform; it will add a couple of centimeters.

It is much more difficult for men. But even for them, designers have developed many models with heels of acceptable height. If shoes with heels seem uncomfortable to you, then you can purchase special insoles. In addition, you can make a pair with hidden heels and a custom platform (the King of Pop Michael Jackson had one).

What medications will help?

Almost all vitamins are responsible for human growth. If the body receives vitamins in a comprehensive manner, it will develop correctly, and problems with body size should not arise. To increase a person’s height, it is necessary to consume drugs that contain vitamins:

A- promotes the regeneration of bone tissue and cells, so it is better to take them for fractures or tissue damage;
B- a comprehensive intake of B1, B2, B3, B5, B9 and B12 is necessary, this will allow the body to develop harmoniously;
C- promotes accelerated absorption of other substances;
The D-component is used to increase body length by both children and adults, as it helps saturate cartilage with calcium.

How much protein do you need?

The average protein requirement for an ordinary person is about 70-80 grams per day. But for people leading an active lifestyle, not to mention bodybuilders, this norm will be negligible. It has already been proven that for muscle growth, the body needs significantly more protein than the recommended “daily value”. To understand this better, read the material on how muscles grow.

As a person who wants to get bigger and gain muscle mass, you need to eat about 2 grams of protein per kilogram of your body weight. Why is that? Yes, because you need, firstly, to maintain your current muscle tissue at the same level, and secondly, to build new ones, and for this you need resources, which are proteins, they are also proteins.

That's probably all friends. Of course, the article turned out to be of a very general nature, and may seem very vague to some, but nevertheless, we hope that it brought some clarity to the issue of increasing the size of your body. Of course, there are many nuances that simply cannot be explained in one issue, so ask questions in the comments and read our other materials, gradually collecting bit by bit the entire “strategy” of the training.

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