A story about how I grew 5 cm in 3 months.

Medicine has long established that a person grows only until he is 21 years old. To increase your height by a few centimeters, you can use various methods. Increasing height is possible by taking special hormonal drugs, but this method is quite dangerous to health. Hormonal drugs have a negative effect on the entire body, causing irreversible changes in different parts.

To become taller, you can resort to a radical method - lengthening your legs. But it is also dangerous to human health and even life. The surgical method helps to grow by 10 cm, but is very painful and lengthy. To achieve the goal you will have to spend about a year of your life.

It is easier to increase a person’s height not in adulthood, but at 14 years old, when the hormones responsible for this parameter are still actively working in the body. In adolescence, becoming a few centimeters taller at home is much easier. During this period, it is important to be active, exercise and eat well. The combination of these factors contributes to increased growth.

If a person has a desire to increase height after turning 30, you need to know that there are certain exercises that allow you to grow 5 cm in adulthood. A set of special physical activities allows a 17-year-old boy or a 30-year-old man to grow up.

What affects human growth

An important factor that determines human height is genetic. Gender and nationality depend on heredity and genes. This also implies how tall a particular person will be. But the physical indicators of each individual also depend on the following factors:

• on the quality of food;
• habitats;
• physical activity.

In other words, if tall growth is inherent in nature, and the child’s nutrition is insufficient, there is a high probability that the initial inclinations will not develop. If the time of active growth is missed, then in adulthood it will not be possible to grow 10 cm in a week or a year without using drastic techniques. To grow a little taller without resorting to complex methods, you can use some yoga techniques and certain physical exercises at home. Only these methods will give a relative visual effect.

It is impossible to increase a person’s height by several centimeters at the age of 30 without using the hormone responsible for growth. Other factors, such as a balanced diet, cannot be avoided here.

Compliance with the daily routine and nutrition will help a person grow up to 16, maximum 22 years old. A growing body, in order to begin to grow during this rapid period of development, requires a maximum of vitamins, protein and a healthy 8-hour sleep.

Is it possible to increase your height on your own?

Scientific research shows that a person is in a growth phase until about 20 years of age. At the same time, the growth rate and its age limits are completely individual. If you haven’t grown up by the specified date, don’t despair. By adhering to a proper nutrition system and doing simple exercises, you can fulfill your dream of increasing your body length.

Child or teenager

It is much easier to increase the growth rate of a teenager than an adult, starting from the age of 21, because up to this point boys are actively growing, and in girls the active growth phase is observed much earlier - 14-16 years.

• Nutrition. The younger generation needs to focus on animal food. Cereals that bring protein to the body will not be superfluous either. Fruits and vegetables are essential for young people, and in their absence, vitamins and minerals can be taken.
• Sport. There are many clubs and sections open in schools that work free of charge. If you wish, you can join the swimming pool or gym.

Remember! To grow up, you need to take care not only about increasing bones, but also about developing muscles. Jogging in the morning will help maintain muscle tone.

• During adolescence, children often experience nervous breakdowns, stress and anxiety. This is due to fatigue from activities, changes in hormonal levels, and falling in love for the first time. At the age of 16, both boys and girls should sleep at least 6 hours a day, since at this time cell division occurs and, as a result, rapid renewal of the body occurs.
• If a teenager actively smokes or drinks alcohol, then perhaps he will not reach the body size mark laid down by genetics, and your efforts will remain in vain.

How to grow up as a boy or man

In order to increase the height of an adult man by 10 cm, nowadays there are many medical proposals. Orthopedics of the 21st century offers operations, hormonal treatment, and chemical effects on the body. Such methods not only require money, but also cause pain.

In fact, complex operations can be avoided. To quickly increase a man’s height at home, you need to perform the following exercises on a bar or horizontal bar:

• You need to hang on the bar, keeping your hands shoulder-width apart or slightly wider. Hang in this position for ½ -2 minutes. After this, rest for 30 seconds and then return to the starting position. Perform quick swings of your legs in a hanging position: side to side, back and forth.
• To increase height, a guy needs to hang on the horizontal bar, bending his knees back, fixate himself, and then straighten them, arching his lower back. Rotate your body to the sides, keeping your legs together. Do 10 repetitions and 3 sets with breaks of 30 seconds.
• While hanging, bend both legs to one side or the other. In appearance, this exercise resembles a grandfather clock or a pendulum. After this, describe circles with your feet in one direction and the other, and raise your knees up to the abdominal area. Repeat manipulations 10 times.

Growth methods for girls

Many people are interested in the question: is it possible to increase the height of a girl’s body if nature has not endowed her with long legs? Let’s answer that systematically doing exercises will help your inches grow a little. You will have to be patient and set aside 2 hours a day for special exercises.

• Hang from the horizontal bar with weights tied to your feet. For the first time, 15 seconds is enough. Increase the hang time each time.
• Set any target higher and try to jump to it. You need to jump until you can reach it. Once the goal is achieved, move the bar higher and continue to stretch.

Important! This exercise is suitable for those who do not have problems with the spine or posture.

• If someone who wants to grow up has problems with posture, you need to go up to the wall and stand with your back against it, “sticking” your heels, buttocks, shoulder blades and head to the surface. Stay in this position for 20 minutes, increasing the period by 15 seconds each time.
• Get on all fours with your hands and knees shoulder-width apart and your head down. Lift your hips and torso off the floor, bending like a cat, and stay in this position for 10 seconds. Sit on your feet and heels, bending forward. Repeat the manipulation 5 times.
• Stretching exercises give excellent results. For example, sit on a gymnastic mat, bend forward, trying to reach your feet, and return to the starting position. Repeat the movements 15 times. As a result of performing this simple exercise, you will not only increase your body length, but also gain lightness and flexibility.

The proposed ways to increase your body size will help you grow a few centimeters and lose your inhibitions without leaving home and without resorting to radical measures.

Is it possible to become taller as an adult?

If high growth is not determined at the genetic level, no gentle methods will help an adult grow slowly or quickly. It is possible to accelerate the processes responsible for growth in childhood and adolescence. To increase the height of a person at the age of 14, it is necessary to consume vitamin D and zinc in sufficient quantities. It will no longer be possible to grow up after 25 years using similar elements. Vitamins and minerals do not affect the growth of a mature person.

In some cases, hormonal drugs are used to increase the height of a teenager by 5-10 cm. They are introduced into the body in the form of injections. The active components help stretch bones, gradually increasing the child's height. This method helps a 14-year-old boy increase his height, but at the age of 19, the use of special drugs cannot lead to the expected result. Accordingly, after the age of 25, it is not advisable to increase a guy’s height using this method.

Adults can try to increase their height by doing swimming and special exercises several times a day. These methods for increasing growth are gentle. They may not help increase your height by the desired 10 cm, but they will significantly improve your health by making your body more resilient.

If a guy at 18 wants to be taller, doctors can make clear recommendations to grow faster:

• eat healthy and balanced, focusing on meat and dairy products;
• regularly engage in sports - swimming and gymnastics;
• sleep at least eight hours on a comfortable bed.

These tips will help a young guy increase his height at home, without resorting to radical methods.

A story about how I grew 5 cm in 3 months.

Hello, friends! Recently I received another story of successful growth increase from my reader, Dmitry. His story contains practical recommendations that each of you can apply. Read carefully and ask in the comments if anything.

My name is Dmitry. At the age of 18, my height was 173 cm. Then I wanted to increase my body weight, become bigger and heavier. I decided to start by trying to increase my height as much as possible, and then I will gain weight. I learned about various methods and techniques for increasing human height. I started trying.

1 month

For the first 2 weeks I followed the Norbekov method. Morning and evening for 45 minutes. It stretched 2 cm very quickly, literally in the first week.

At the same time, I began to implement Berg’s technique. By the end of the first month I completely switched to it. I performed only the first complex of the method. Once a day. The training schedule was: six days work, one rest.

Nutrition. Porridge in the morning. I mainly ate buckwheat and cereal porridges. During the day I ate 2-3 eggs (boiled) or low-fat soup with black bread. In the evening I ate carrots with sour cream, sometimes salad (most importantly, without mayonnaise) + various fruits and vegetables.

Vitamins. E 100 mg + C 200 mg per day. Injected nicotine 1–2 ml (10 days, then a break of 3–5 days) + B6 300 mg and B12 300 mg per day. Well, I got vitamin A from carrots.

At the end of the month I went hungry for 3 days. According to the instructions that are on this page.

Restful sleep. I read on the Internet that to constantly maintain high production of growth hormone, regular sleep helps. At night you sleep 2 hours less, and during the day you sleep 2 times for an hour. That's what I did. Slept 5–8 hours at night. 1–2 hours during the day.

The result in the first month: I became 3 cm taller.

2 month

For the second month I acted in the same spirit. In addition to Berg, he additionally hung on the crossbar and used short-term intense physical activity (running at a fast pace, etc.). I watched my diet and took vitamins. I was also hungry. At the end of the second month I measured my height. It turned out that he remained the same as he was at the end of the first month. During the second month I didn’t grow even a millimeter.

3 month

For the third month I just lived my normal life. Finally throwing thoughts of increasing height out of my head. I decided that my growth zones were most likely closed, so there was no point in wasting energy and time. You should have thought earlier. I attributed these 3 cm to a sprained spine.

Then my friend arrived from another city. Saw me. I noticed that I had grown and we decided to measure ourselves. To my surprise, not only did I not lose the centimeters I had gained (as some say, the spine often immediately sag after being stretched), but I also grew another 2 cm! From this I concluded: growth occurs in spurts. You can grow for a month, or not grow for a month.

Bottom line

Now I am eighteen and a half years old. My height is 178 cm. In 3 months 5 centimeters. I believe that this is not the limit and I will continue. Judging by the fact that even without working out for a whole month, I grew by inertia by 2 cm, my growth zones are still open. I will use this, so to be continued...

Dmitry (BeJIuKaH)

PS Tips from experience:

1. If you have the opportunity, be sure to check the condition of your growth zones before classes.
2. You should not draw hasty conclusions from the results obtained over time. If you haven't grown in 1 month, grow in the 2nd.
3. You shouldn’t get hung up on just one technique. There are many ways to increase the production of growth hormone and many ways to ruin it (sometimes without realizing it). Doing exercises alone is unlikely to do much for you. Anyone who really needs it will find a lot of useful information on this site and on Google.

Dima, thank you very much for your story. Everyone liked it 100%. I wish you further success and look forward to the continuation.

That's all for today, see you later!

Best regards, Vadim Dmitriev

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Diet to increase height

To increase your height, you need to saturate your diet with healthy vitamins and microelements. The following components of a nutritious diet help increase growth:

• vitamins A, D, E;
• copper, zinc, iodine, iron;
• lysine, leucine, linoleic essential fatty acid.

Vitamin A is involved in protein synthesis, which strengthens bones and promotes the growth of all tissues. To grow, you need to regularly consume eggs, liver, butter and dairy products. Additionally, the diet should include foods containing the plant version of vitamin A. These foods include:

• pumpkin;
• carrot;
• grape;
• raspberries;
• carrot.

An excellent combination that brings maximum benefits to the body is fermented milk cottage cheese and carrot juice. In this case, a number of vitamins are absorbed, including A, C and E.

Lack of copper and zinc leads to growth retardation. In order for a 15-year-old girl to grow up, it is important to consume enough beef, liver, milk, egg yolks, vegetables and fish during puberty. More mature women also need to consume these products during pregnancy.

Lack of zinc and copper leads to delayed fetal development. During this delicate period, if possible, you should increase your consumption of nuts, beef and chicken liver. Pumpkin seeds are no less useful. The same set of foods should be consumed so that you can grow a few centimeters at the age of 18.

A very important element for growth is iodine. Its deficiency negatively affects all departments and functions of the body. It is important for children to consume sufficient amounts of iron-containing foods. To replenish iodine and iron reserves, it is recommended to eat prunes, dried apricots, seafood, liver, and greens. During the period of active growth of a child, these products can increase the volume of reserves of vitamins and microelements, which will have a positive effect on development.

As practice shows, a person under 25 years of age has a certain potential for increasing height. The result depends on how many centimeters a person would like to grow and the biological capabilities of the body. A balanced diet with a sufficient amount of necessary components plays an important role.

How to “catch up” with growth?

It is known that one of the characteristics of the physical development of children and adolescents is height. “Is it possible to somehow influence growth?” - caring parents often ask. Elena LOBYKINA , Doctor of Medical Sciences, Professor, Dietician of the Novokuznetsk Center for Medical Prevention answers this and other questions

— To answer this question, let me remind you a little about how growth occurs. Over the course of a child's life, until final growth is achieved, there are alternating periods of accelerated and decelerated growth. Bone formation ends on average by age 25. By this age, the formation of the so-called “peak bone mass” occurs, when linear growth accelerates, an intensive increase in bone mass and an increase in bone size occur. There are three periods of greatest growth spurt: the first year of life (height increases by 50% of body length at birth); 5-6 years and 13-15 years (pubertal growth spurt). Almost all hormones are involved in growth processes, especially the pituitary gland, thyroid gland and gonads (especially during puberty). In this regard, in case of growth retardation, it is necessary to exclude diseases of these endocrine organs.

— What factors contribute to slowing down a child’s growth?

— Height is influenced by heredity, constitutional characteristics and the presence of diseases. Growth hormone deficiency is rare; constitutional growth abnormalities are more common (especially in boys). Children of short parents with so-called “familial delayed maturation” grow poorly. Growth retardation and puberty can be observed both with a sharp lack of body weight as a result of insufficient calories or an unbalanced diet (anorexia nervosa, an attempt to lose weight on low-calorie diets), and with obesity in adolescents. The main reference point that you need to pay attention to when excluding the hormonal problem of growth retardation (growth hormone deficiency) is the lack of dynamics in the child’s growth throughout the year.

— Can nutrition affect a child’s growth?

- Yes maybe. To maintain the concentration and rhythm of growth hormone secretion, a complete and balanced diet (sufficient quantity and correct balance of not only proteins, fats and carbohydrates, but also vitamins and minerals) is extremely necessary. This is a fairly common cause of growth retardation in children.

In the first years of life, growth retardation may occur due to malnutrition and impaired intestinal absorption. If a child has been lagging behind his peers in growth since early childhood, and the reason for the lag is unclear, it is necessary to exclude the latent course of celiac disease in the child - a disease accompanied by intolerance to gluten (gluten) - a protein found in wheat and some other grains. Intestinal dysfunction leads to the development of absorption of essential nutrients.

— How to naturally increase the secretion of growth hormone with the help of nutrition?

— It has been proven that protein-energy malnutrition, nutritional deficiency of vitamins (A, D) and minerals (calcium, iron, iodine, zinc, etc.) lead to growth impairment. Protein is necessary for the proper formation of bone and cartilage tissue, as well as for the formation of hormones that regulate growth, including growth hormone itself. Accordingly, a lack of protein in food can directly affect growth retardation. In addition, a deficiency of complete protein disrupts the absorption of vitamins and minerals from food. Protein deficiency can manifest itself in children as a decrease in muscle mass (including body weight) and muscle pain, linear deformation of bones, changes in the skin (discoloration, dry flaky skin, long-term non-healing ulcers and wounds).

— How does vitamin D affect growth?

— Vitamin D, by regulating phosphorus and calcium and increasing calcium absorption in the intestine, regulates bone metabolism, preventing the development of rickets and osteoporosis. Food sources are animal liver, egg yolk, milk, butter, sour cream, caviar. Prevention of vitamin D deficiency can be achieved by increasing sun exposure, eating foods rich in vitamin D, and taking vitamin D daily. We actively prescribe vitamin D to children under 1-2 years of age to prevent rickets, then vitamin D is “forgotten” , especially in adolescence. Meanwhile, in our country, among all groups of the population, there is a deficiency of vitamin D of varying degrees, which requires, in eliminating the deficiency, the addition of therapeutic doses, and not in a course mode, but in a longer period of time.

— Is it possible to overdose on vitamin D?

— You can get an overdose if, for example, you prescribe high adult therapeutic doses of vitamin D to a small child without a blood test. In real practice, it is difficult to get an overdose in children and adolescents unless you take a bottle of vitamin drops a week for a month. These are extremes. Vitamin D is too deficient in the diet of all Russians, including children and adolescents. Therefore, the above dosages are the minimum prophylactic doses. On the contrary, the question should arise more often: “Is this dose sufficient for my child?”

— What else will help “catch up” with growth?

— For the formation of growth hormone, zinc is necessary, which stimulates the formation and mineralization of bone tissue and participates in the formation of enzymes that regulate growth and protein metabolism. About 30% of all zinc contained in the body is found in the bones. The main source of zinc is meat products. In addition, foods rich in zinc include pumpkin, zucchini seeds, crab meat, and peanuts.

Unfortunately, Western Siberia is a region not only deficient in iodine, but also in iron. It is noted that latent (hidden) iron deficiency can occur in 50 - 60% of adolescents. It is logical to believe that the nutrition and respiration of any cell, especially one growing like a bone, will need good iron supplements. In addition, hypoxia, which develops with iron deficiency, will also affect the synthesis of growth hormone.

They control linear growth (especially in the first years of a child’s life) and thyroid hormones, the formation of which requires iodine and animal protein. Let me remind you that the ideal combination of this is sea fish and seaweed. Much less iodine is contained in our traditional (“fish-free”) diet. Do not forget about any opportunity to include iodine-fortified foods (for example, salt and bread) in your diet. Everything in the body is very interconnected.

Thus, only varied, not the same type of nutrition from day to day, including all food groups, can improve the growth performance of a child and adolescent.

— What other factors, besides nutrition, can influence growth?

— For the normal growth of a child, the quality and duration of sleep are also important. Increasing sleep duration increases the release of growth hormone. It is advisable for teenagers to sleep 8-10 hours during this period. In addition to sleep, regular physical aerobic activity: swimming, gymnastics (horizontal bar), and athletics. Anaerobic exercise (marathons, weightlifting) can result in delayed pacing and ultimately little final height.

Based on materials (https://kuzrab.ru/rubriki/obshestvo/kak-dognat-rost/)

Special supplements to increase height

Many people, not knowing how to grow quickly, believe that they can increase their height with the help of special supplements, such as zinc with vitamin D or calcium. But these elements are effective and necessary for growth only during the baby’s development. After 18 years, these substances do not help to grow, having a general strengthening effect on the body. The common belief in the important role of calcium in growth is also incorrect. An adult will not grow from consuming large amounts of calcium-containing medications or foods.

Modern medicine knows several special synthetic supplements, taking which you can grow by 2-5 cm. The following drugs will help accelerate body growth:

• Hygetropin;
• Nanotrope;
• Rastan.

Hygetropin is identical in composition to natural growth hormone. It does not contain synthetic additives and is absolutely safe. The effect of the drug is to accelerate the transport of amino acids to cells. This helps accelerate protein synthesis and activate the growth of bone and muscle tissue.

To change your height at home and gain the missing amount of growth hormone, it is recommended to use Nanotrope. This drug is based on the natural hormone somatotropin. It is offered in powder form, which is mixed with water for injection. The resulting solution is administered intramuscularly every day for three months. The drug has the ability to accumulate in the body, due to which a person gains height.

To speed up bone growth for adults and children, it is recommended to take Rastan. The main substance of the drug is somatropin, which is a natural growth activator. It is prescribed for a lack of somatotropin in the body in children, girls and boys who would like to grow even more at the age of 20.

In addition to special supplements, it is recommended to take a complex of vitamins and minerals that are necessary for the normal functioning of any person.

Cardio-rheumatology department

So what, a child cannot be taller than this?

Maybe, but it takes effort. It is necessary to properly organize nutrition, exercise and sports, have a normal daily routine - we will talk about all this a little later. It should be remembered that the short stature of parents is not always due to genetic factors alone. The reason for this could be difficult living conditions in childhood, poor nutrition or serious illnesses. A child living in better conditions than his parents may be taller.

Growth curves - boys

Rice. 1

Nach JM TANNER and RH WHITEHOUSE: Aech. Dis. Childh. 51.170 (1976)

Growth curves - girls

Rice. 2

Nach JM TANNER and RH WHITEHOUSE: Aech. Dis. Childh. 51.170 (1976)

Does growth depend on nutrition?

Yes, sure! At any age, especially in the first years of life, a child’s growth is determined by a sufficient intake of proteins, fats, vitamins, carbohydrates, and mineral salts into the body. For example, a lack of iodine in the body leads to stunted growth and deterioration in intelligence. Insufficient intake of protein foods is accompanied by stunting and dystrophy.

Make sure that the child receives enough food not only in volume, but also in quality. It is very useful to eat cottage cheese, meat, milk, vegetables, fruits, fish. It doesn't have to be oranges, avocados or other exotic fruits. For example, carrots with butter or sour cream contain a lot of vitamin A, which is called the “growth vitamin.” But remember, vitamins A and D are absorbed better when consumed together with fats. Vitamin D is essential for bone building. Remember, all tall people have long legs.

And for bones to grow, they need vitamin D, calcium and protein. Protein is found in meat, fish, eggs, milk, and cottage cheese. There is a lot of vitamin D in egg yolk, fish oil, and black caviar. It is very useful to give children multivitamins, especially in winter and spring.

Are exercise and sports beneficial for growth?

Physical exercise promotes muscle growth and bone growth and does not allow excess fat to be deposited. Teach your child to exercise from early childhood. A muscular, athletic, active child, even of short stature, looks very good. And then, a child who has achieved any heights in sports will never worry about his growth.

Never set your child up to believe that he is doomed to grow small. Who said everyone has to be tall?!

And then, if you want to grow up, make every effort to do so!

What else is very important for growth?

Good restful sleep. The child grows mainly at night when he sleeps. In families where they go to bed late and watch TV for a long time, the consequence is that the child goes to bed late or is forced to wake up. Such children may be stunted. It is known that children raised in love are taller and have better health than children deprived of care and affection. Love your children, be friends with them, caress them, help them!

Parents of boys aged 13-15 years often consult a doctor about growth retardation. They are worried that all the boys his age have overtaken him in height. Remember that at the age of 13, a boy gradually turns into a man and during this period there is a growth spurt. The guys in my classmate experienced this jump, but your son did not. In this case, be sure to consult a doctor, but before that, find out from your husband’s relatives, maybe he grew up like that and only by the age of 16-17 did he catch up, or maybe overtake his peers. This condition is called “constitutional growth retardation and puberty.” Your doctor will help you make this diagnosis after ruling out other causes of growth failure. In this case, it is possible to predict the final height of the child. You need to give your child an x-ray of his hand to determine his bone age.

For example, your child is 13 years old. His height is 135 cm. This is below the lower limit of height. But his bone age is only 11 years. Look at Figure 1 and you will see that his height is normal for an 11 year old. His final height will be at least 173-175 cm.

Is it possible to accelerate a child's growth by giving anabolic drugs?

Can. But it is better to do this only in consultation with your doctor. What are anabolic hormones? You've heard of them. They are sometimes used by athletes to increase muscle mass and endurance. They do cause growth to initially accelerate due to bone growth, but may lead to earlier closure of growth plates. And then the final growth will be less. Weigh the pros and cons with your doctor. From experience, most often it is better not to do this.

After a conversation with the child, he chooses the path himself - wait, do not rush. Remember that this is just a growth delay, meaning it is temporary.

How can you tell if your baby has enough growth hormone?

This is done only in a specialized children's endocrinology department!

What are the signs of growth hormone deficiency?

1. A child gains less than 4 cm in height in 1 year.
2. Every year he falls further and further behind in growth from the lower limit of the norm.
3. Bone age lags behind passport age by more than 2 years.
4. The muscles are poorly developed, and the fat layer is often overdeveloped.

How do you know that little growth hormone is being produced?

In the endocrinology department, the child will undergo special tests and determine the level of growth hormone in the blood.

How is growth hormone prescribed?

Once it is determined that the child is low in growth hormone, the doctor will prescribe a growth hormone drug. The drug is administered subcutaneously, most often in the thigh, but it can also be injected into the arm and back. The dose is individual for everyone. It depends on the child's weight. But remember! Injections are given every day in the evening, before going to bed.

Are there any complications from growth hormone treatment?

At the beginning of treatment, there is sometimes swelling under the eyes, which in children goes away after a few days. There is no need to be afraid of this. On the contrary, this symptom shows that growth hormone is “working.” Sometimes in the first days and even weeks, stiffness appears in the joints of the hand. This happens rarely and only in older children.

When starting treatment with growth hormone, you may experience a headache, but this is very rare. In these cases, it is necessary to reduce the dose by 2 times, and after 2-3 weeks, increase it again to the required one. Do this only in consultation with your endocrinologist.

Treatment with growth hormone is safe and extremely necessary, because with treatment a child can grow up to 160-170 cm. We have a child under our supervision who began treatment at a height of 133 cm, and now his height is 182 cm.

Who should prescribe growth hormone?

Only a doctor! Most often this is done by an endocrinologist.

Therefore, if the child’s height is below normal, if the child lags behind his peers, contact a pediatric endocrinologist!

State Healthcare Institution "Regional Children's Hospital, st. Moskovskaya 6a

Special exercises to increase height

To increase height, you need to be physically active, these skills should be instilled in children from early childhood. Sports exercises help improve well-being and increase energy expenditure. To increase height, it is recommended to regularly perform the following exercises and engage in the following sports:

• muscle stretching;
• tennis lessons;
• football;
• swimming;
• aerobics.

For example, in order to become taller at the age of 13, you can additionally hang on the horizontal bar. To grow noticeably in a short period of time, it is recommended to perform hanging exercises daily for 30-40 seconds, repeating the exercises in three approaches. This helps stretch the muscles in the lower torso and allows you to increase your height by 3 cm.

The following exercise will allow a 15-year-old boy or a 16-year-old girl to grow a couple of centimeters. So-called “land swimming” increases height by stretching the muscles of the lower back. You need to do the exercise regularly as follows:

• lie on your stomach;
• extend your arms in front of you, palms down;
• carry out simultaneous lifting of the left arm and right leg, fixing the position for 3-5 seconds;
• then raise your right arm and left leg.

Among the many special exercises, the following should be highlighted, during which the spine relaxes and the lower back and hips stretch. The exercise is performed like this:

• take a position lying on your back on a flat surface;
• bend your knees and move your feet closer to your buttocks;
• bend over so as to form a bridge;
• hold at the top point for 15-20 seconds;
• repeat the exercise 20-30 times.

To achieve this goal, it is recommended to train regularly. It is important to create a set of exercises for yourself aimed at increasing your height by 5 cm or 10 cm. If you perform the exercises correctly, which can be combined with yoga, your posture and general well-being will improve.

Good dream

Science has long proven that quality sleep can increase growth. To grow 10 or 20 cm, it is important to follow these rules:

• sleeping on a hard mattress without a pillow;
• sleeping in a supine position;
• fall asleep no later than 21:00.

To grow at any age, you need to get enough rest, preferably on a hard surface. In the supine position without a pillow, the spine relaxes as much as possible, which leads to its lengthening. You won’t be able to grow overnight, but providing your body with quality rest is quite possible. Bedtime is also important. From 21:00 to 2:00 the body produces somatotropin and melatonin. The first is growth hormone, thanks to which we become taller. The second is the sleep hormone, which provides relaxation and quality rest.

It follows that the earlier a person goes to bed, the better the body rests and recovers. Accordingly, the production of hormones is much better. To achieve the goal of increasing height by age 20, you definitely need to sleep a sufficient amount of time, going to bed no later than 21:00.

To grow 2-5 cm at home, it is important not to overload your stomach with heavy food before bed. Dinner should be nutritious but light. For quality sleep, it is recommended to consume the following foods at night:

• dates;
• bananas;
• figs;
• tomatoes.

These quickly digestible, easily digestible foods allow you to saturate the body with vitamins and increase the level of melatonin in the blood. These recommendations can be taken into account by a guy or girl aged 18-20 who would like to increase their height.

How to increase a person's height visually

It is quite difficult for an adult to grow 5 cm or more using any method, but you can use other methods to visually increase height. Doctors say that increasing the height of any person is possible with the help of correct posture. If you stop slouching and watch your posture, you can visually appear taller. A straight back and straightened shoulders will help relieve excess tension from the muscles, preventing rapid fatigue. During adolescence, the body needs correct posture for the proper formation of internal organs.

If it is enough for a teenager to maintain correct posture, then an adult needs to take slightly different actions to become a little taller. First of all, you should visually enlarge your legs. Special insoles for shoes or high-heeled boots will help with this. Of course, the last option will help a girl 20 years old or older to make her height a little taller. To grow, you can use clothes that visually lengthen the lower part of the body - long skirts, tapered pants with stripes, buttons that run in a straight line from the throat to the hem of the clothing.

The right hairstyle will help a girl visually grow after 20 years. A shell, ponytail or high bun all create a feeling of height.