Do Height-Increasing Exercises Really Work? Expert Insights - Orthopedics

Are the following height-increasing exercises effective?

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I am currently in the second year of junior high school.
I have been growing slowly for about a year now, and I am 164 cm tall.
I developed earlier than most, having shown secondary sexual characteristics in sixth grade.
Therefore, I researched some exercises to help increase height and would like to ask the doctor if these methods are effective or just a scam.
1.
Long Jump: Both standing and running long jumps are effective.
When taking off, ensure a powerful push-off, extend your knees and hips in the air, and raise both arms.
When landing, use your front foot to absorb the impact by bending your knees.
You can do 7 to 10 repetitions based on your physical condition, with appropriate rest in between.
2.
Sit-Ups (Double Leg Raise): Lie on a mat or bed, engage your core while raising both legs and arms straight up.
Simultaneously, lower your head and neck to bring your hands as close to your feet as possible.
Aim for 8 to 12 repetitions per set, with 3 to 5 sets and adequate rest in between.
3.
Back Stretch: Sit on a mat (or bed) with legs extended forward and feet together.
Engage your core and lean your torso forward, lowering your head and extending your neck while reaching your arms forward to touch your feet.
Perform 8 to 12 repetitions for 3 to 4 sets, gradually increasing the range of motion to prevent ligament injuries.
4.
Reach for Height: Jump from a standing position or with a few steps, fully extending your knees and hips.
Stand tall and reach upward to touch an object suspended in the air, ensuring it is at a challenging height.
Perform 5 repetitions with each hand as one set, resting for 2 minutes between sets.
You can do 3 to 5 sets based on your physical condition, preferably in a spacious, flat area with suitable surface hardness.
5.
Hanging: Use a pull-up bar or a homemade bar at home.
Practice hanging in the morning and before bed.
Grip the bar with both hands, lift your feet off the ground, and relax your body while gently shaking your waist, hips, and legs.
Hang for 20 to 30 seconds, rest for 30 seconds, and repeat 2 to 3 times.
Afterward, perform weighted hangs by attaching a 5 kg weight to your ankles, resting for 1 minute between each attempt.
These exercises aim to stimulate the pituitary gland and promote rapid bone growth through the stimulation of joints such as the knees, elbows, spine, and cervical vertebrae.
Consistent practice will yield positive results.
Warm-up: Maintain an upright posture, then lean your upper body forward while vigorously swinging both arms backward and upward.
Walking: Swing your arms widely and walk forcefully forward.
Running: Start with small steps while placing your hands on your shoulders, then quickly run and jump for 25 to 50 meters.
Repeat 4 to 6 times with brief rests in between.
Stretching: Rise onto your toes, extend both arms upward, and then stretch in various directions.
Repeat 6 to 8 times with short rests.
Hanging: Hang from a bar for 20 seconds to 1 minute with legs together.
Rotate your body side to side, then swing forward and backward, finishing with pull-ups (girls can keep their feet on the ground).
Each session should last 4 to 6 minutes with 6 to 8 repetitions of each movement.
Jumping: Jump upward, aiming to reach a higher height each time or to a specific height.
Jump down from a slightly elevated position, bending your legs upon landing, then push off the ground to jump again, doing 30 to 60 repetitions.
Precautions: Warm up thoroughly to prevent injuries.
Progress gradually, starting with some exercises and incorporating the full routine over time.
Pay attention to performing the prescribed number of repetitions correctly.
After each session, take a short break to stabilize your breathing and relax your body.
After completing the full routine, lie flat on the floor, tightening your back and glute muscles while slightly arching your lower back.
Aim to perform this routine at least 3 times a week for 35 to 45 minutes each time for best results.
Experts believe that this set of exercises can enhance the secretion of growth hormones from the pituitary gland.
Undoubtedly, physical exercise is the best way to increase height.
Posture Correction: Most people have some degree of abnormal curvature in their spine.
Correcting this curvature can elongate the joints, contributing to height increase.
Do not underestimate how much height can be gained from straightening a joint, as the human body has many joints, and small gains can add up significantly.
Mechanical therapy is effective not only for polio and hemiplegia but also for severe kyphosis and O-shaped legs, restoring normal spinal alignment and improving posture, which can increase height.
Additionally, it can treat women's physiological disorders and cold symptoms, leading to a growing number of women engaging in these beauty exercises.
By practicing three times daily for three months, one can expect to gain at least 3 cm in height and improve body posture, achieving dual benefits from these beauty exercises.
1.
Stand straight with feet together, step one leg back half a step, then bend your upper body forward without bending your knees, reaching your fingers to the ground.
Repeat 15 to 20 times.
This movement helps shape the thighs and knees, ensuring symmetry between both legs.
2.
Stand with feet 30 to 60 cm apart, step one leg back half a step, then twist your upper body to touch the toes of the opposite foot.
Repeat 10 to 15 times.
This movement enhances the elegance of the wrists, reduces waist size, and corrects spinal curvature.
3.
Stand with feet 60 to 70 cm apart, step one leg back half a step, raise both arms to shoulder height, and swing them backward horizontally.
Twist towards the longer leg 7 times and towards the shorter leg 4 times.
This movement tightens the waist and enhances body shape.
4.
Stand facing a wall, 30 cm away, step one leg back half a step with heels apart and toes pointing inward.
Press both hands against the wall, puff out your chest, and push your hips back while keeping your knees together.
Repeat 20 to 50 times.
This movement helps reposition the hip joints and corrects leg length discrepancies, enhancing leg shape.
5.
Tie a waist pillow around your waist, step one leg back half a step, and sit deeply as if in a chair while leaning your shoulders back and puffing out your chest.
Repeat 20 times.
This movement alleviates fatigue and shoulder pain while tightening the abdomen.
6.
Stand with a rope, step one leg back half a step, and rhythmically jump 60 to 70 times.
Jumping rope is an excellent full-body exercise that benefits health and beauty while tightening muscles and promoting height increase.
7.
Sit on your calves, step one knee back 3 to 5 cm, pull your shoulders back, and raise your arms straight up.
Lean your upper body forward as close to the floor as possible.
Repeat 20 to 40 times.
This movement is effective for correcting kyphosis and beautifying the arm lines.
8.
Sit down and tie a cloth around the upper part of both knees, holding onto your calves.
Ensure both knees are level, then use your hands to pull your body forward until your chin touches your knees.
Repeat 20 to 30 times.
This movement tightens the glute muscles.
9.
After completing the above eight exercises, do not remove the cloth from your knees.
Place a pillow under your back, extend your legs, and lie down for 15 minutes.
If you have cold symptoms, you can sleep with the cloth tied at night, which may help alleviate those symptoms over time.
For individuals with kyphosis or O-shaped legs, these exercises are particularly effective.
Foods that Promote Height Increase: If you are under 25 years old (it is best to confirm that your growth plates have not closed), you still have a chance to grow taller by following the dietary guidelines below.
To increase height, consume more protein, especially foods rich in amino acids, such as flour, wheat germ, legumes, shrimp, crabs, shellfish, seaweed, beef, chicken, liver, pork, eggs, milk, cheese, and dark green vegetables.
Conversely, minimize the intake of white rice, glutinous rice, and desserts.
It is also advisable to limit soda and fruit juices due to their high sugar content, which can hinder calcium absorption and affect bone development.
Additionally, salt is an enemy of height increase, so develop a habit of consuming less salt.
Thank you!

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Wenhao, 10~19 year old female. Ask Date: 2006/07/11