Exercise is for health, you don't need to give up, but you can reduce the number and intensity of exercising your shoulders and focus on other places, such as growing taller. Here are some ways to grow taller.

Aerobic exercise: Swimming, jogging, brisk walking, skating, cycling, ball games and other aerobic exercises, through the large muscle groups to participate in rhythmic repeated exercise, accelerate blood circulation, promote metabolism and growth hormone secretion. Aerobic exercise is best 3~5 times a week, 30~60 minutes each time, no more than 2 hours a day, and can be divided into 2~3 times.

Bouncing: The height of human body is mainly determined by the length of lower limb bones. Rope skipping, rubber band jumping, frog leaping and touching the lower limbs can make the lower limbs get rhythmic pressure, and adequate blood supply will accelerate the growth of bones. Bouncing should be 1~3 times a day, with 5~ 10 minutes each time.

Stretching: Stretching exercises such as pull-ups, rhythmic gymnastics, Tai Ji Chuan, kicking, leg press and ballet exercises can increase flexibility and make the body more relaxed and flexible. Cooperate with the first two kinds of exercise, 3~5 times a week.

You can choose according to your own situation. In fact, playing basketball and running for a long time at your age should have a good effect.