How to do height growth stretching exercises before going to bed

Growing taller before going to bed is a better method. For teenagers who are in the process of growing, they need to do some stretching exercises to promote growth. However, stretching exercises require certain techniques and are very difficult to master. Moreover, if you are not careful, it will have side effects on the body and affect your health. So, how to do stretching exercises before going to bed to grow taller? Let’s take a look at the relevant explanations below.

Static stretching: gradually increase the stretching force, and once you feel the pulling force, stay in that position for 10-15 seconds, no more than 30 seconds. In this way, the muscles will slowly stretch while relaxing and will not automatically contract.

Stretching the waist and back: Sit on a mat (bed), stretch your legs forward, put your feet together, tighten your abdomen and chest, bend your torso forward as much as possible, raise your head, stretch your neck, and stretch your arms forward at the same time, preferably touching your feet. Do 8 to 12 times per set, 3 to 4 sets are appropriate. Pay attention to going from slow to fast, and from small to large range of motion, step by step to prevent ligament sprain.

Stretching before bed: Currently the most recognized physical method of increasing height. Before going to bed every night, do stretching exercises for your legs to fully relax your legs.

Hanging: On a horizontal bar or a homemade hanging bar, practice once every morning when you wake up and once before going to bed at night. Method: Hold the bar with both hands, lift your feet off the ground, relax your whole body, and gently shake your waist, hips, and legs; after hanging for 2-3 minutes, rest for 2 minutes and do it again. After 10-15 times, do 5 more weighted hangings - tie 5 kg weights on the ankles. Rest for 2 minutes after each repetition. This method is considered very effective by many people who have perseverance and sufficient time!

A good stretching exercise can effectively promote the growth of the body, especially for teenagers. Doing more stretching exercises can prevent the bones from closing prematurely, leaving more room for growth. Teenagers who love sports can lay a solid foundation for growth if they coordinate exercise and nutrition well.