Top 4 stretches to grow taller – More Power

Stretches are the best work-out to get a proper physique and height.
Almost person of every age can take a benefit from stretching exercises as it help to strengthen the soft tissues, muscles and ligaments of back, leg, buttocks and spinal cord.
Stretches help to increase the space between vertebral disks which lead to increase height. As we know, the vertebral column (spine or back bone) is consists of 33 vertebras (small bones) and it starts from cranium and end at the apex of coccyx.  Out of 33 vertebrae, 24 are articulating vertebrae (7 cervical, 12 thoracic, and 5 lumbar), 9 infused vertebrae in sacrum and the coccyx (5 fused sacral vertebrae and 4 frequently fused coccygeal vertebrae). Each disc forms a cartilaginous joint to allow slight movement of the vertebrae. Inter vertebral discs are serving as the spine’s shock absorbing system and work as fibro cartilaginous cushions.
Most of the people are shorten just 1-2.5 inches than the maximum potential height due to spongy nature of vertebral disks or overweight lifting and prolonged poor postures. Stretches help to increase height by increase the individual motion of vertebral disks. But it becomes impossible to increase the height even with stretches unless you are not correcting your posture. These are certain stretches which are helpful to increase body height.
1). Cobra pose:
Cobra asanas or pose is resembles to snake with its hood raised.  It is commonly known as Bhujangasana. It is a sequence part of padam sadhana and surya namaskara. It helps to open up the neck and shoulder muscles and strengthen the back and shoulders. It also helps to improve flexibility of upper and lower back.
How to do it

•   Lie on your stomach with your toes flat on the floor and forehead resting on the ground.
•  Keep your legs close together, with your feet and heels lightly touching each other.
•  Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso.
• Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.
•   Pull your torso back and off the floor with the support of your hands.
• Checkpoint: Are you putting equal pressure on both the palms?
• Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up.
•  Checkpoint: Are your shoulders away from your ears? Keep your shoulders relaxed, even if it means bending your elbows. With regular practice, you will be able to deepen the stretch by straightening the elbows.

2). Pelvic shift
This is the easiest exercise which helps to increase height. It works to strengthen lower back and hips.
How to do it

•  Lie on your back with your arms facing downwards.
•   Bend your knees so that your feet come closer to your hips.
•   Slightly lift your back and pelvis.
•   Remain in this position for 20 seconds.
•   Repeat this for five times or more if you can.                                                                                                     

3). Table stretch:
Table stretch is low impact exercise which helps to strengthen back and arms and help to increase height. It also helps to strengthen the lower back muscles. This exercise can cause injury, so practice it under guidance of trained person.
How to do it:

•  Sit on your workout mat with your legs straight and wide opened. Place your arms near your buttocks.
•   Gently move your head backward as far as you can.
•   Keep your hands straight while lifting your butt together with the knees at the right angle in a way that your thigh and your torso will lie parallel to the floor.
•   Your shins and hands will be perpendicular to the surface, giving your body a shape of the table.
•   Maintain in this position for 8-20 seconds.

4). Hanging exercises:
Hanging exercises are considered universally to increase body height. It can be done by anybody irrespective of age. It helps to stretch all body especially shoulders and back and to grow taller in natural way. Hanging from a horizontal bar with your arms stretched out overhead is an effective routine that can instigate an increase in height. To perform hanging exercises properly, stay in the same position for about 10 seconds before breaking off and repeat this several times.
How to do it:

•  Fix a bar horizontally at a height that’s taller than you.
•   Dead hang on it and maintain in that position for close to 20 seconds so that gravity can work effectively on your body.
•   Come down and relax for few minutes.
•   Repeat this exercise for 10-15 seconds.
•   After getting used to this exercise, you can add some extra ankle weights. Additional weight will help stretch the ankle cartilage and also strengthen it.

With these exercises you need a proper nutritional and balanced diet rich in calcium, vitamins, mineral and proteins. You can take two capsules twice a day of More Power Ayurvedic capsules to fulfill the need of nutritional requirement.
Caution:

•   Do not do these asanas if you are pregnant or have fractured bones and ribs.
•   Avoid practicing this asana if you have carpel tunnel syndrome or underwent any surgery recently.
•   Do this asana in proper guidance of trained person.
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