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.
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.
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.
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.
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.
i am 21 years old. my height is 5,1". is this real? i wanna grow up my height. help me
HI IM 19 YERS OLD N MY HEIGHT IS 5 INCH PLX HELP ME TOO GROW UP
HELLO, I'M GOING TO BE 18 YEAR OLD & I'M ONLY 5 FEET TALL, IF U DON'T MIND ME PLEASE HELP ME.
Hi I am 23 years old and my height is 5,1" can I increase my height by doing this.
im 5'5 and id like to grow a little more , im only 14 but would like to grow some more quickly
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?
Any way to compensate for lack of sleep leading to less growth?
how long does this growth method take ?will i be done by a month ?
i am 16 and i am almost5'5"....will this excercises help me increase upto 5'9"?
Do mastrubation thrice a day.
does this really help...pls do rply...
hi am 20 years old my height is 50 help me please
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 :)
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.