People's height has a great relationship with genetic factors, but the acquired compensation can also make a breakthrough in height. It is said that one of the actions that can be done is stretching. Can stretching grow taller? Why? Besides, what stretching exercises can make you grow taller?
Can stretching grow taller?
Of course. Stretching is recognized as the most effective, safest and healthiest height-increasing exercise in the world.
Because the height of human body is determined not only by the bone itself, but also by the bone gap and the interosseous tissue, the height of human body in gravity environment is the height of the interosseous tissue such as the bone gap and cartilage after being compressed. After a period of stretching exercise, the interosseous tissue returns to the optimal thickness and there is enough gap between bones, which not only makes the body healthier and better coordinated, but also improves the height by 2-5 cm. Therefore, stretching exercise is called adult physique enhancement method.
Doing stretching exercise for 10 minutes every day is helpful to improve your height.
1. Keep your arms straight and bend forward slowly.
2. When the body is about to land at 45 degrees, grab the ankles with both hands.
3. Spread your hands back from your ankles and stick them on the mat.
4, slowly from back to front, bend over 90 degrees and put your arms down vertically to ensure that your fingertips can touch the mat.
5. Slowly put your head close to your leg until you get close, and grab your ankle from behind with your hand.
6. As you lean forward, push your hands together from back to front.
7. Slowly straighten your body, lower your head slightly, and put your hands in front of your body.
8. Finally, slowly raise your hands together to the top of your head, so that you can stick to 10 minutes every day, and your height will definitely change slightly after one month.
Stretching is usually done after exercise training. Stretching before training will increase the chances of injury during exercise, reduce muscle strength and weaken sports performance, so stretching before exercise is not recommended. Let's look at stretching exercises.
Front thigh (quadriceps femoris): The purpose of this movement is to stretch quadriceps femoris femoris and increase the softness of knee joint. It is a relatively simple stretching action, suitable for any leg training.
Practice: Stand with your back to the bench or a stable support, bend your knees with one foot on the support, keep your body upright and raise your head, slowly bend the knee joint of the supporting foot, lower your body until the opposite thigh feels stretched, and the supporting foot and calf push your body up hard and return to the starting position. Repeat stretching the other leg.
Posterior thigh (biceps femoris): This simple stretching action can stretch all the muscles in the posterior thigh, relax the tight muscles and relieve the pressure on the lower back. Stretch slowly, and avoid bouncing when the muscles are fully stretched.
Practice: lie flat on the ground and straighten your legs. Bend your left knee and slowly pull towards your chest until your muscles feel stretched. Let the back of your head touch the ground. Relax, then go back to the starting position and change sides.
Thigh (adductor): Very simple movements, which are going on everywhere.
Practice: Take a sitting posture, bend your knees, keep your feet relatively close to your body, and hold your feet tightly with your hands to ensure that your feet are tightly opposite. Slowly bring your knees close to the floor. When you reach the limit, keep your posture for a few seconds, and then return to the starting position.
Legs: It is recommended to do this stretching before running to avoid calf muscle tension.
Practice: stand in front of the wall about a big step, push the wall with both hands, and stand with your feet as wide as your hips. Kneeling posture: Bend your left leg forward, keep your left knee directly above the foot surface, and don't lean to one side. I feel the right calf muscle group being pulled. Stretch the left calf by changing sides.
Thigh and Hip: This action has an excellent effect on relaxing thighs and hips, especially for people who sit for a long time. When doing this action, the hip joint should be as forward as possible to maintain balance.
Practice: Step on the box or bench with your right foot, lean forward with your hips, keep your back upright, keep your left leg straight, put your feet flat, put your hands on your sides, spread your arms 90 degrees, and then turn your body and head. Pause for a few seconds at the end of the action, and then return to the starting position. After completing the required number of groups, switch sides.
Waist: For people with stiff waist, this will be a good stretching action. It can stretch hip flexors, especially strengthen the training of iliopsoas muscle. The iliopsoas muscle is directly connected to the lumbar spine, so it is very important to maintain the softness of this muscle.
Exercise: Stand with your feet shoulder width apart and your hands akimbo. The left leg lunges forward and bends at the same time until the right knee and the back of the right foot touch the ground. Keep your body upright, eyes straight ahead, arms above your head, right arm in front of your left arm, palms overlapping. When lifting, rotate your hips backwards. Pause for a few seconds at the end of the action, and then return to the starting position. After completing the required number of groups, switch sides.
Abdomen: Stretch in standing position. Legs together, abdomen, arms together straight, open to the head, waist stretch back as far as possible.