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Simple Exercises to Increase Height in Girls Within a Year

author image Keith Strange
Keith Strange spent more than a decade as a staff writer for newspapers in the southeastern United States, winning numerous awards for his work. He has a B.S. in wellness/sports medicine from Averett University and completed graduate work in exercise physiology. Strange is a former competitive martial artist and holds a third-degree black belt in tae kwon do.
Simple Exercises to Increase Height in Girls Within a Year
Cobra yoga pose. Photo Credit: Wavebreakmedia/iStock/Getty Images

We all understand that genetics and family predisposition play a major role in our height, but we may not understand that an exercise program can help make you as tall as possible. According to the website, you can increase your height through exercise by strengthening your core muscle groups to help you stand up straighter. With exercise, you can even increase the amount of growth hormone released by your body.

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You may have performed this exercise many times as a child. This exercise helps negate the effect that gravity has on your body by allowing your spine and other joints to elongate and making gravity work for you. Reach up and grab a bar or other support that is high enough to allow you to hang freely without touching the floor. Hold this position for a minimum of 20 seconds and repeat at least three times, according to


Many of us have seen this exercise in a yoga class, but we may not have known at the time that the cobra helps us lengthen our spinal cord. It is performed by lying face-down on the floor with your palms pressing into the floor at shoulder height. Lift your eyes toward the ceiling while simultaneously extending your arms to arch your back as much as possible. Hold this position for up to 30 seconds, and then lower your body back to the starting position. Repeat as directed by your doctor, therapist or coach.

Forward Bend

This stretching exercise helps lengthen your spine while simultaneously stretching the back of your legs and your back, according to the website Begin by standing with your feet side apart and both hands over your head. Grab one hand with the other and bend forward until both hands touch the floor. The website recommends that you perform 10 repetitions of this exercise. It will be easier for you to touch the floor if your feet are as far apart as possible, but you will find this exercise becomes more beneficial if you incrementally decrease the distance between your feet as you practice the exercise.

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