Brief Answer:
Practise these exercises effectively to witness change in 6-8 weeks

Detailed Answer:
Hi Sir,

I understand your concern.

You seem to have normal height average height for your age .

Normal biological growth/linear bone growth in height is usually approaches almost zero at 18-20 yrs of age.

Medications like growth hormones are not indicated in your case as they have high degree of side effect profile.

I recommend you few exercises which have impact on increasing the height by increasing the apparent vertebral column length by stretching the ligaments.

Stretches for Gaining Height:

I recommended that you do the stretches for at least fifteen minutes everyday. Some good stretches for lengthening the spine and improving posture include:

1.Cat and cow exercise:

Start in a tabletop position on your hands and knees. Breathe in and arch your back, lifting your hips and head. When you breathe out, round your back, lowering your head and drawing your pelvis toward the front. Repeat, moving with your breath.


2.Bridge exercise.

Lie on your back with your knees bent and your feet flat on the ground, with your heels near your buttocks. Leave your arms straight down by your sides. Press your feet into the ground and lift your hips and buttocks, and stay in that position for a few deep breaths. Lower your back very slowly, one vertebrae at a time, from the nape of your neck to your lower spine.

3.Cobra strength to lengthen spine.

Lie on your stomach with your palms flat on the ground under the tops of your shoulders. Press into the ground and lift your chest and head, arching your back.

4.Table top exercise for increasing height.

Sit on the ground with your knees bent, and your feet flat on the ground in front of you. Place your hands on the ground behind you, with your fingertips facing forward. Press your hands and feet into the ground, lifting your hips and chest straight up. If comfortable for your neck, lower your head to look behind you, stretching out the front of your neck and chest. Your body should look like a table top.

5.Seated forward fold.

Stand tall with your feet hip-distance apart. Bend forward at your hips, bending your knees if necessary. Bending your knees if your hamstrings are tight will release your lower back, elongating your spine. Alternatively, you can sit on the ground with your legs straight out in front of you and fold forward.

6.Twists:

The most simple is to lie on your back with your knees bent and your feet flat on the floor. Grab your left knee with your right hand and pull both of your knees to the right. Do the same with the right knee, twisting to the left.

You can also lie flat on your back with your legs outstretched. Hug your right knee into your chest, and twist it across your body to the left using your left hand. Draw your right arm to the right and turn your head to the right, fully twisting your spine. Repeat in the opposite direction.


Post your further queries if any.
Thank you.

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