There is a number of books that have been written by doctors and physicians all over the world about height growth and it’s facts. So you could try these scientific methods to help you on how increase height after 21. However, a good 8 hours of sleep is mandatory for full human growth. This is a must because growth hormones are produced only when your body gets a sufficient amount of rest and your body is at its best when you sleep. When you follow a routine of proper rest, exercise and diet there is a high possibility of you to grow taller by two or three inches than you actually are.

Here are a few exercises on how increase height after 21

  1. Pelvic Shift

The Pelvis shift focuses on your spine, abdomen, thigh, and muscles of your calf. This helps in improving your height as it induces growth in the above muscles respectively.

  1. Cobra Stretch

The Cobra stretch exercise focuses on the spine, neck and the muscles of your shoulder. It removes stress from the muscles and makes them stronger. This exercise is highly recommended for height improvement as it enables the elongation of the upper body and thus adds height to your body.

  1. Table stretch exercise

The table stretch exercise is not recommended for beginners and it should always be done under expert supervision until you are able to master it. Othwerwise this will result in serious injury. It is very effective for height gain. To practice this pose you will have to lie on your back on the floor and put your hand behind your shoulder and drag your legs towards you and lift yourself up.

  1. Monkey bar or Chin up bar hanging

This is also a very effective exercise to improve your height as it makes use of gravity to stretch your spine.

  1. Swimming

This exercise is a complete cardio workout for your body. Swimming will stretch your body a lot and will slowly increase your height in tiny levels. Thus this will need a lot of practice and longer periods to get the best results.

The best way to increase your height is to practice exercises that encourage you to stretch. Stretching helps in strengthening your muscles and backbone. Once they are developed properly, the backbone will get straightened by an inch or two. You could also get stretching when you perform hanging exercises, pull-ups, push-ups, swimming, back stretching, crunches, skipping and other similar exercises.

The above exercises are a few ways for you to increase height but you should also not forget that genetics also play a major role in your height growth. So don’t be discouraged if you don’t see much improvement. There are plenty of videos available on how increase height after 21. The exercises will keep you fit and many times it is true that, when you are in shape, you look tall. So take time to get in shape.