Stretching before bed to grow taller

Many people choose to do some stretching exercises before going to bed, which can help them grow taller. In fact, this is indeed more helpful for teenagers or children who are in the growth and development stage to grow taller. However, for people who have passed the developmental period, even if they do stretching exercises, there will be no obvious effect. It can only help sleep better and improve the quality of sleep.

Sit on the ground, stretch your legs together and tightly, hook your toes, and slowly pull the soles of your feet with both hands (note that the soles of your feet should be hooked as far as possible, and your knees cannot bend). Lean your upper body forward slightly (do not hunch your back), try to pull your heels off the ground a little bit, put them down after 3 seconds, and try again. Repeat 10 times. Do it once a day, and be sure to persist to see the effect. Don't be too aggressive, but be resilient.

Stretch the muscles in the back of the thigh: Sit on the ground, straighten the leg to be stretched in front of the body, bend the other leg, and keep the outside of the entire leg close to the ground to form a triangle with the straightened leg. Straighten your back, bend forward as far as possible from the hips, grab the toes of the straightened leg with both hands, and maintain this position for 20 minutes. No bouncing movements are allowed when the hands touch the toes (it doesn’t matter if you can’t touch the toes). Stretch the inner thigh muscles - Method 1: Sit with the soles of your feet close to each other, push your knees outward and as close to the ground as possible, grab both ankles with both hands, maintain this position, count to 10, relax, and then repeat 3 times.

Stretching the inner thigh muscles - Method 2: Sit with your feet straight and apart in front of your body, keep your back and knees straight, bend forward from your hips, grab your ankles from the inside of your legs with both hands, maintain this position, feel the inner thighs being stretched, relax, and then repeat. Stretch the calf (posterior) muscles

Bend over and support your body with your arms and one leg (straight, toes on the ground). Bend the other leg in front of your body and relax it. Focus your body's center of gravity on the toes of the supporting foot. Push your heel backward and downward until you feel the muscles in the back of your calf being stretched. Keep the tension going for 10, relax, repeat 3 times, and then switch to the other leg and do 3 times.

The result of stiffness is reduced exercise effectiveness and even the risk of injury. But according to the latest research, stretching exercises before training can make you more prone to injury during training. You should do exercises such as jogging for five to ten minutes to warm up. Traditional stretching exercises require you to bend your body and hold it for a long time, which is not the best choice for increasing flexibility. Bolden invented the "Stretch and Fire" exercise method, which uses the action decomposition technique. The principle is to stretch one muscle group while contracting another muscle group. This will trigger a muscle response that improves your flexibility.