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8/8/2019 Height Pics

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COBRA

Lie on the floor face down with palms on the floor under your shoulders. Beginto arch your spine up leading with your chin. Arch as far back as possible. Each

repetition should last between 5-30 seconds.

Super Cobra

Start with your arms perpendicular to the floor, and the spine arched (the endposition of the cobra). Now blend your hips and bring your body up into an inverted'V' position. While you are doing that, tuck your chin against your chest. Return to

the original position. Each repetition should last between 10-20 seconds.

The Bridge


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Lying down with your knees bent and feet flat on the floor as close to your butt aspossible, grab your ankles and hold onto them while you rise your hips up and archyour spine, lifting your abs towards the ceiling.Lift your abs as high as possible. Go back down. If you can't hold onto your ankles,

keep your arms to the side and use them to push yourself up. Each repetitionshould last between 3-10 seconds. This stretch may be hard to do at first, but bepersistent even if you can't do it completely right at first.

The Table


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Sit down on the floor with your legs straight. With your torso straight, place thepalms of your hands on the floor next to your butt. Then tuck your chin againstyour chest. Now bring your head back as far as it will go.While doing that, raise your body so that your knees bend while the arms staystraight. The torso and upper legs will be straight and horizontal to the floor. Yourarms and lower legs will be perpendicular to the floor. You will be the shape of atable. This is another hard stretch for some. If you can't do it right away, just dothe best you can, eventually you will be able to do it with ease. Each repetition

should last between 8-20 seconds.

The Bow Down

Stand with your hands on your hips. Keep your hands on your hips and bendforward as far as possible, leading with your head. Dont bend your knees and

keep your chin off your chest. Each repetition should last between 4-8 seconds.

Hands on the Head Bow Down


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important that we focus on the two other components of your spine, the muscles and

cartilage, which have the most potential to grow.

In between your vertebrae are intervertebral discs made of cartilage that act as shock

absorbers for the vertebrae and gives your spine flexibility. Your activity and tension

during the day can grind down the cartilage, squeezing nutrients out of the discs and

compressing them.

On the other hand, when you stretch out your spine you give your cartilage the

opportunity to soak up fluid from your system and thicken. This thickening makes you

taller.

The muscles in your back maintain your posture, the curve of your spine, and support

movement. If your back muscles are weak it can lead to poor posture.

If you have poor posture that you are greatly hurting your efforts to become taller. First,

people with poor posture normally appear several inches shorter than they actually are.Secondly, poor posture puts more pressure on your spines cartilage and compresses the

intervertebral discs.

If you want to know how to become taller naturally, then you must learn how to exercise

your back so that it prevents this compression and promotes good posture.

The muscles that support your spine must be strengthened to resist the daily strain

which compresses your spine. Also, your spine itself must be stretched to the full extent

to make it more flexible which accelerates the regeneration and thickening of the

cartilage.

There are many exercises that will help your back become stronger. However, this article

will teach you three exercises that will give you optimum results.

Double Forward Bend - The Double Forward Bend puts resistance on both your back

and your hamstrings. This pressure pulls your spine, which stretches your entire spinal

column and accelerates decompression which is how to become taller naturally.


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Start by sitting on the floor with your legs stretched out in front of you and your hands

on your hips. Stretch your arms out in front of you and bend forward as you try to touch

your toes.

Although you may not be able to touch your toes at first, doing this stretch regularly will

make your body more flexible and you will soon find that you can easily grab your toes.

This increased flexibility is a major step to becoming taller . You will want to repeat this

move 5 times using both hands. Next, spread your feet apart a few inches and then

stretch by alternating one hand at a time, touching your right foot with your left hand

and your left foot with your right hand.You should also repeat this stretch with each hand at least 5 times.

Backward Bend - The Backward Bend, also known as the Roll Over Stretch, is one of

the better exercises to become taller. This exercise forces your spine to reach a

maximum curvature which frees the cartilage to begin thickening and helping you

become taller fast.


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To begin this move, find a firm surface and lay flat on your back with your arms

extended towards your feet and palms on the floor.

Keep your feet together as you raise your legs over your head. Your goal is to have your

toes touch the floor behind your head. Push off the floor with your palms to give you the

power to lift your legs over your head and raise your hips off the floor.

You may not be able to touch the floor at first, but you should work toward that goal

without over-exerting yourself. After your toes touch the ground, or have reached as far

as possible, then bring your legs back to your starting position in a gentle, controlled

manner.You should repeat this exercise at least 5 times.

The Cobra - This next exercise, called the Cobra or Bhujangasana, is a two stage

exercise that stretches your spine but also tones the essential support muscles in your

back and arms.


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In the first stage of this exercise, lay on your stomach with your legs together.

Your arms should be close to your sides and your hands by your chest.

Slowly arch your back so that you head and chest are raised as high as they will go, withyour heart and chest pushed outward.

Make sure to keep your buttock muscles tense to protect your lower back.

Take several deep breaths and then gently lower yourself back into your starting

position.

You should repeat this step as much as you need to prepare for the next stage. In the

next stage, do this movement again but when your head reaches its peak height raise

yourself up onto your arms which will increase the stretching in your back.

You should stretch as far as you can without discomfort, but make sure you keep your

pelvis on the floor. Once again, take several deep breaths and then slowly come back

down to your starting position before repeating the movement.

Because your spine is such a major factor in your height and activity, it is important that

you keep it healthy. It is always a good idea to check with your physician before you

begin any exercise program, including back exercises.


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Once you have been cleared for this type of workout, make sure you perform back

exercises, like these three, that will best benefit your spine and help you become taller.

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