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So, is it really possible to increase height after Pubertal Growth Spurt?

If you ask me if it's possible to increase height after pubertal growth spurt, it's of course
possible!!!! Like I said, our long bones fuse only at the age of !", hence it's possible
to tap the additional inches after the growth spurt phase# $his can be done effecti%ely by
naturally means, using a combination of both e&ercises and food supplements# 'urther,
the cartilage within the %ertebral column of our upper body has the ability to grow e%en at
a late stage of (") years, hence it's possible to increase one's height through these
e&ercises and food supplements#

*hile choosing to adopt a +Grow $aller+ strategy, one
should make sure that they completely understand the secret behing growing taller and
must also be ready to spare time and effort to attain the goal of adding those additional
inches to your height

,ere, I am going to tell you the list of both -&ercises and food supplements, the
combination of which will enable to grow taller effecti%ely using natural means# .ake
sure that you read them throughly before starting your +Grow $aller+ regime

-&ercises

/# Pilates0 Pilates is a collection of inno%ati%e and effecti%e stretching e&ercises, that will
enable you to stretch each and e%ery part of your body, thereby stretching e%ery cartilage
and 1oint to tap the additional growth potential# Pilates e&ercises are done as both free
e&ercises as well as by using e2uipments# $here are lot of books on Pilates a%ailable in
the market as well as e3ooks and 454s which could be bought online

# 6oga0 6oga is similar to Pilates but it concentrates more on enhancing your internal
body function rather than 7aw stretching, like Pilates# 3y doing 6oga, your hormonal
flow will be optimised and your metabolic rate will be enhanced# So, it's ad%isable to
perform 6oga atleast days a week while doing a +Grow $aller+ 7egime# Like Pilates,
6oga material can also be obtained online, as well as purchased in book format

8# Grow $aller e&ercises at ,ome0 9part from Professional 6oga and Pilates e&ercises,
one can follow the below simple ,ome e&ercises which can help you with your +Grow
$aller 7egime+

:i; 9nkle *eights0 +9nkle *eights+ is a re%olutionary stretching e&ercise which
stretches the cartilage and ligaments between your thigh and shank bones# $his will
enlarge the cartilage and bones of your knee and aid in height increase# ,owe%er, <are
should be taken while doing 9nkle weights as it may cause in1ury to your knee# Start with
smaller weights and gradually add more weights to your ankle# 'urther, remember that
9nkle weights will not yield miraculous results o%ernight, but is a %ery powerful e&ercise
and will pro%ide good results, if done regularly for atleast a few months

:ii; ,anging0 ,anging is a simple but %ery powerful e&ercise which stretches your
%ertebral column and especially, the cartilage between your %ertebral column# *hile
,anging, make sure that the bar is fi&ed sturdy and your feet is atleast = inches is off the
ground when your hang off the bar# Stretch for /" minutes and repeat for "8 sets

:iii; >erk kick0 ,igh impact e&ercises work well when combined with stretching
e&ercises# ?ne of them is the >erk @ick, practised most by kick bo&ers and martial
artistes# It's simple, 1ust kick your lower leg with ma&imum force as if you are kicking a
+Punchbag+# $he kick should be spontaneous and %ery powerful# $his will strengthen the
cartilage in your knee# It is for this %ery reason that kick bo&ers ha%e longer legs when
compared to their upper body

:i%; >umping0 5igorous 1umping, similar to that of a +Slam 4unk+ in 3asketball helps
you to stretch your body# It's not necessary that you ha%e to go to a basketball court to do
thisA it can be done right at your home

:%; .aintain straight posture0 -%en without an actual increase in height, one can add
an inch to their height by maintaining a straight posture# incorrect posture will make the
cartilage of the %ertebral column to be compressed leading to a reduction in height# So,
always maintain proper posture while you walk, sit or e%en sleep

'ood Supplements0

'ood supplements are as essential as practising e&ercises in a +Grow $aller+ regime,
because one has to make sure that the right nutrients and amino acids are fre2uently
loaded in the body to enhance growth of bones and tissues

:i; <alcium0 <alcium is an essential element for skeletal growth and aids in the linear
growth of long bones# 4uring puberty, calcium absorption is ma&imum in the body and is
the stage where there is a spurt in growth of long bones# -%en after puberty and long
bones growth ceasure, calcium can help in thickening of bone and cartilage# So, it is
essential to maintain optimum intake of calcium to ma&imiBe growth potential

:ii; ProteinC9mino acids0 Proteins are the essential building blocks of the body, and as
such one should load proteins as much as possible# Proteins can be loaded through protein
supplements and amino acids supplements such as *hey Protein# 'urther amino acids
such as 9rginine, ?rnithine and Lysine help in production of ,uman Growth
,ormone:,G,; from the pituitary gland, which helps in height growth# ,owe%er, it's
necessary to choose the correct supplements according to the nature of your body and
your growth condition

:iii; ,uman Growth ,ormones0 ,uman Growth hormones, popularly called as ,G,
or G, are synthetically or naturally e&tracted hormones which is similar to the hormone
Somatotropin which is produced by the human body itself# Indi%idials lacking ,G, may
report slow growth le%els, and ,G, in1ection may help them to grow taller# ,G, is
a%ailable as in1ections, tables or ?ral sprays# In fact, the amino acids L"9rginine and L"
Lysine are used as potential medicines to boost ,G, production in the body

:i%; 9%oid 'atsC<arbohydrates0 -&cess intake of 'at and <arbohydrates will interfere
in protein absorption of the body, hence it is necessary cut 'atsCcarbs as much as possible#
$o obtain optimum protein utilisation, one can take natural protein foods such as Soy,
?ats, .ilk, -ggs, .eat etc# Soy is %ery rich in Protein, and fatCcarb content is almost nil
/# 5-7$I<9L ,9DGIDG0
$his is a simple but an e&tremely effecti%e stretching e&ercise which you can do at your
home# 9ll you need to ha%e is a solid bar strong enough to hold an indi%idual, fi&ed at
least ) feet abo%e the ground such that the distance between your feet and the floor is
atleast ="E inches# ,old your arms neither closer nor wider and start hanging# ,old as
long as you can, and as you begin to tire, slowly swing back and forth and try to touch the
ground with your feet# $his will fle& your spine and elongate it, so that you can add few
inches to your height
.ake sure that you fle& your spine while stretching, and not merely twisting your wrists
Perform the *orkout 8 times a week for optimal results

# <?379 S$7-$<,0
$his is basically a 6oga
e&ercise intended to
stretch your spine and
make it supple and
fle&ible, so that the
cartilage between your
%ertebrae grows thereby
increasing your %ertical
height
Lie on the floor face
down with palms on the
floor under your
shoulders# 3egin to arch
your spine up leading
with your chin# 9rch as
far back as possible# 4o
8"= repetitions with each repetition lasting between ("8! seconds

8# PIL9$-S 7?LL
?5-70
$his is an e&cellent
workout to stretch your spine and lengthen your upper body# 9part from your spine, it
also stretches and lenghthens the %ertebrae of your neck#
Lie on your back with your arms along your sides, palms down# *ith your legs together,
e&tend them straight up toward the ceiling and bend them backwards so that they touch
the floor# It may not be possible to touch the floor at first, but you can do this by practice#
$he more your stretch, the more your spine lenghthens

=# '?7*974 SPID-
S$7-$<,0
Sit up tall on a mat#
6our legs are e&tended
about shoulder width
apart, and your feet are
fle&ed# 7each the top of your head but let your shoulders stay rela&ed# Inhale and e&tend
your arms out in front of you and slowly bend forward and try to touch the tips of your
toes# If you are able to touch your toetips, stretch e%en forward so that your spine is
fle&ed to the ma&imum e&tent#
4o 8"= repetitions and hold each stretch for /!"/( seconds
(# 9D@L- *-IG,$S0
$his e&ercise is solely
intended to increase the
length of your lower
body, by stretching the
cartilate between your
knees# Prolonged
stretching will elongate
the cartilage and increase its mass, which in turn will increase the length your lower body
Sit on a high chair and use a 9nkle weight fastener to add weights to your ankle# Start
with small weights initially and gradually increase as you go on# 9llow your legs to
stretch down with the pressure of the weights# ?nce completed, remo%e the weights and
rela& your legs by kicking your legs gently for ("/! times, and then %igorously for ("/!
times# $his will fle& your knee cartilate to enable it to grow in length
Perform the *orkout 8 times a week for optimal results

9part from e&ercises,
your body needs
,G,:,uman Growth
hormone; that is
essential for the growth
of the long bones of
your body# ,G, is
secreted in your body by
the pituitary gland and it
helps in the growth of
bones and cartilages in your body# $hrough ,G, is naturally produced inside your body,
you need ample Growth ,ormone to ensure ma&imum growth of your body# 9rtificial
,G, can be obtained through Pills and Sprays and these augment the growth of your
body#
$he best and most effecti%e ,G, enhancer is the amino acid 9rginine, which is a%ailable
in its pure form as L"9rginine# L"9rginine stimulates the pituitary gland to secrete growth
hormone and thereby increase your height# L"9rginine works well when combined with
L"?rnithine, which is an other amino acid# L"9rginine also works well with L"Lysine and
L"Glutamine# 9rginineCL"9rgininesupplements are a%ailable in Pills and the popular
brands are Growth -nhancer, Growth 'le&, Growth 3ooster etc

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