XI.11- In the standing position, feet slightly apart, hands on hips, body straight and erect, head up.
Slowly bend the knees while keeping the rest of your body straight and erect, and come to a 
squatting position with the knees straight ahead (not spread apart). As you slowly bend your 
knees, extend your arms straight ahead, stretching the arms and fingers to their fullest 
extent.
Hold this position for a few seconds before slowly returning to the original position. Repeat this exercise 10 times.


stretching exercises



XII.12- Sit on the floor with your legs extended straight out in front. Place your feet under an article of furniture (chair, table, or sofa) to keep them from moving during the exercise. Interlock your fingers behind your neck, and start the exercise. Slowly revolve your trunk in a large circle, bringing your upper torso forward, to the right, backward and to the left, as far as possible. Rotate your body in as wide a circle as possible, and then reverse directions. Repeat this exercise for 30 seconds, rest 15 seconds, repeat 30 seconds, rest 15 seconds, etc., for a period of six 30 second units.


stretching exercisesstretching exercises











XIII.13- In the standing position, with your legs spread widely apart, raise both hands straight over head and overlap your hands. Bend over forward and touch the floor between your legs, then return to the original position. Perform this exercise 10 times. You will notice that the wider your legs are spread apart, the easier it will be to touch the floor. As you progress in this and the other exercises, you should bring your feet closer together so that it will be more difficult to touch the floor with your fingers. If you can touch the floor with your feet close together, you should then strive to touch the floor with your palms.



stretching exercises

XIV.14- In the prone position, lying flat on your back with your arms by your side, raise your arms and bring them straight back over your head until they are stretched out on the floor, pointing away from your head. Resting all of your weight on your outstretched arms, your shoulders, and on your heels, slowly raise the back, hips, torso, and upper legs off the floor. Stretch your body up as high as you can. Hold that position for a few seconds, and return to the original position. Perform this exercise 5 times.



stretching exercises


XV.15-In the standing position, feet spread slightly apart, hands behind the neck with your fingers interlocked. Bend the body forward from the waist, without bending the knees, and try to bring your head down between your legs. Of course, it will be impossible to bring your head all the way down, but stretch your body as far as possible without straining yourself. Do not remove your hands from behind your head. Use your hands to help push your head down further. When you have reached as far down as possible, return to the starting position. You will perform this exercise with more ease after one or two weeks. Perform this exercise 5 times.



stretching exercises



17 comments

  1. i am 21 years old. my height is 5,1". is this real? i wanna grow up my height. help me

     
  2. Anonymous Says:
  3. HI IM 19 YERS OLD N MY HEIGHT IS 5 INCH PLX HELP ME TOO GROW UP

     
  4. Anonymous Says:
  5. HELLO, I'M GOING TO BE 18 YEAR OLD & I'M ONLY 5 FEET TALL, IF U DON'T MIND ME PLEASE HELP ME.

     
  6. Anonymous Says:
  7. Hi I am 23 years old and my height is 5,1" can I increase my height by doing this.

     
  8. Anonymous Says:
  9. im 5'5 and id like to grow a little more , im only 14 but would like to grow some more quickly

     
  10. Anonymous Says:
  11. I am 15 years old and am sadly only 4'10" and i havent been growing in the past couple of years i know they say you grow until you are 18 or 21 but my lack of growth concerns me and my doctor never seems to be too positive that i will even leave my current height will these really help me?

     
  12. Anonymous Says:
  13. Any way to compensate for lack of sleep leading to less growth?

     
  14. Anonymous Says:
  15. how long does this growth method take ?will i be done by a month ?

     
  16. Anonymous Says:
  17. i am 16 and i am almost5'5"....will this excercises help me increase upto 5'9"?

     
  18. Anonymous Says:
  19. Do mastrubation thrice a day.

     
  20. sagar1234 Says:
  21. does this really help...pls do rply...

     
  22. Anonymous Says:
  23. hi am 20 years old my height is 50 help me please

     
  24. Anonymous Says:
  25. check out the growtallerguru on youtube he has great tips and will help you increase your height im seeing results within 3 weeks of trying it so give it a try :)

     
  26. omi baker Says:
  27. Really body buildo is a great product by which one of my friends has got the desired height. With this the nutritional food, regular exercise, physician consultancy is also required. For more info please click on the following link – body buildo

     
  28. omi baker Says:
  29. On the basis of my friend consideration I also used for step up height increaser and I got tremendous growth in height. I used the following link to get info – step up height increaser

     
  30. omi baker Says:
  31. This comment has been removed by the author.  
  32. Your fitness routine will be much more enjoyable if you have someone to share it with. Find a friend or family member who has the same fitness goals as you and work together.

     

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