10 Stretches That Elongen Your Legs

Image by Liel Anapolsky (Unsplashed)

Your height is mostly determined by your genetics, that’s why it can be an unfair thing to some people. Plus, being Asian means it is even more difficult for us to grow tall as supposed to Caucasians, but of course, there are still tall Asians. However, if you are not that happy with your height and would want to grow taller, there are ways to do so. Stretches are known to be the most effective activities you can do to help you grow taller naturally.

*Disclaimer: The writer is not a trainer, bodybuilder or any health expert. These stretches, like any other stretches, could be dangerous and could cause injuries. Before attempting any of these stretches, make sure they are appropriate for your strength, flexibility, endurance and overall health. If these stretches are too hard on your body or are causing you pain in any way, do not continue working out with them. Only proceed with them if they make you feel right. These exercises are just based on the researches done and experiences of the writer, and please take into account that they might not be suitable for everyone. The writer would not be responsible for any physical, emotional, or medical issues that have happened due to the extraction of the information shown.

Try to perform these stretches at least 3 days a week, and gradually work up to every day. The materials you’ll need would be

• A yoga mat or an exercise mat (you can do it on your bed or a rug, but make sure it is soft ground)

• A wall

• A chair

1. Cobra Stretch.

Lie down flat on your stomach and bend your elbows, place your hands close to your shoulder. Push your upper body away from the mat and open up your chest towards the front. Hold as high as you can and breathe normally. Hold the stretch for 30 seconds to 1 minute.

2. Downward Dog.

Stand on the back of your mat with your meet the width of your yoga mat. Place your hands at the front edge of the mat, so that your body is in a triangle shape. Push your hands firmly on the mat and sink your head between your arms. Try to keep the back of your feet as close as possible to the ground. Hold the stretch for 30 seconds to 1 minute.

3. Wall Calf Stretch.

Stand a distance from a wall, approximately arm's length. Press your hands firmly onto the wall, letting your body be in a diagonal position. Step one foot further to the back and straighten it, while keeping the front leg slightly bent. Keep the back of your feet as close to the ground as possible. Hold in the position, make sure your body is in a straight line, and breathe normally. Hold the stretch for 30 seconds to 1 minute, then repeat with the other leg.

4. Seated Forward Fold.

Sit down on the mat and extend both legs straight out to the front. Reach your fingers towards your toes as far as you can. If you cannot reach your toes, just extend your fingers to wherever you can that you feel stretched. Hold in the position and breathe normally. Hold the stretch for 30 seconds to 1 minute.

5. Side Leg Lifts.

Stand straight up, then lift one leg outwards to the side, at about 45-degree angle, while keeping your toes pointing forward. If you are flexible enough, you can also lift your leg higher. If you cannot balance, hold onto a wall or a chair. Hold in the position, still standing tall, and breathe normally. Hold the stretch for 30 seconds to 1 minute, then repeat with the other leg.

6. Standing Quad Stretch.

Stand straight up, and bend one leg so that the feet is touching your butt. Hold your feet close to your butt, and make sure your leg is stretched straight down and not to the side. If you cannot balance, hold onto a wall or a chair. Hold in the position, still standing tall, and breathe normally. Hold the stretch for 30 seconds to 1 minute, then repeat with the other leg.

7. Superman.

Lie down flat on your stomach. Extend your hands to the front and legs to the back. Slowly lift your hands and legs above the ground. Hold in the position, keep your body flat, and breathe normally. Hold the stretch for 30 seconds to 1 minute.

8. Bridge.

Lie down flat on your back and bend your knees. You can put your hands either on the mat or off the ground. Push your hips upwards. Hold in the position and breathe normally. Hold the stretch for 30 seconds to 1 minute.

9. Standing Forward Fold.

Stand straight up. Bend your upper body down towards your legs. You can open your legs slightly wider so that they do not bend, or you can also bend your legs. Reach your fingers down to your toes. Hold in the position and breathe normally. Hold the stretch for 30 seconds to 1 minute.

10. Lying Full Body Stretch.

Lie down flat on your back. Extend your hands and legs away from your body. Hold in the position, keep your body stretched, and breathe normally. Hold the stretch for 30 seconds to 1 minute.

With these stretches, you will be able to see a difference in your height! But of course, you do need consistency and patience in order to see results, as they cannot expect any increase in height if you only do it for a week, or you expect to see results a few days time. If you want to get those long legs, then it is crucial to be committed and determined with the stretches.