Short stature is a great grief for both men and women.
I was shocked by the story from the post about a girl with a height of 148 cm, and I decided to help her. I really sympathize with short women and worry about them, because it is very difficult for short women to climb the career ladder, they are often underestimated. (like Katya from the post)
I have collected several ways to increase your height.
IN ORDER TO INCREASE GROWTH YOU NEED TO ENABLE
Proper nutrition. As mentioned earlier, diets and poor nutrition can cause growth retardation, so before it’s too late, you need to stop dieting and start eating right, giving your body all the necessary substances for growth - proteins, fats, carbohydrates, vitamins and minerals. substances. It is worth eating more vegetables, fruits and protein foods, as protein is the main builder of our body.
Vitamin A (growth vitamin). The well-known carrot contains vitamin A. It’s not for nothing that they say in childhood, “Eat carrots to grow,” and this is the true truth! The only thing is that it should be consumed with butter, sour cream, you can make carrot juice and add a little cream - this way vitamin A will be absorbed by the body.
Sources of vitamin A of plant origin: green and yellow vegetables (spinach, carrots, bell peppers, pumpkin), beans (peas, beans, soybeans), fruits (peaches, melon, watermelon, apricots, grapes, apples, cherries).
Sources of vitamin A of animal origin: fish oil, caviar, liver (beef, turkey), milk, butter, cheese, cottage cheese, sour cream and egg yolk.
Vitamin D. It has a great influence on growth, as it stimulates the production of osteoblasts - bone-forming cells. In addition, vitamin D helps the body absorb calcium.
Plant sources of vitamin D: parsley.
Sources of vitamin D of animal origin: fish oil, caviar, egg yolk, butter, milk, cheese, cottage cheese, sour cream.
Sunlight is also an excellent source of vitamin D.
Zinc. Scientists have already proven the connection between zinc deficiency and short stature. Zinc accelerates growth! Foods rich in zinc - pumpkin, zucchini seeds, oysters, crab meat, peanuts.
Calcium. The most important mineral for growth, as calcium is found in bones, nails, hair, etc., but our body cannot produce it itself, so we need to get it from the outside. Products rich in calcium - cottage cheese, milk, cheese, natural cheese, oatmeal, beans, peas, walnuts, almonds, pistachios, hazelnuts.
Vitamin and mineral complexes to increase growth. Today, there are many vitamin and mineral complexes containing daily values to stimulate growth. These preparations do not contain any chemicals other than vitamins and minerals.
Basketball. Basketball helps teenagers who suffer from slow growth to stretch out perfectly, because the movements of the basketball are directed upward, so the body is constantly stretched.
Horizontal bar. The main ally in stretching growth, it helps in the best way to stretch growth! The only thing for a positive result is to hang on the horizontal bar for at least 20 minutes with breaks. The best time to do the horizontal bar is before bed.
High jump or rolling pin. Jumping is aimed at stretching the matter. Thanks to jumping, the spine is stretched, and therefore height increases. Each time you need to try to jump as high as possible; your movements should be directed upward.
Bike. A bicycle is the best way to stretch your legs! In America, cycling is one of the favorite methods for increasing height. But there is one nuance - in order for this to happen, you need to stretch the saddle so that your legs are stretched down to the maximum. Thanks to such movements, where the legs are constantly stretched below, leg extension will occur.
Swimming has a very beneficial effect on growth, because during swimming the muscles relax and the back is trained.
Stretching and yoga. These types of physical activity also affect growth, as their movements are aimed at stretching the body.
Exercises aimed at stretching can be found in this article Yoga to increase height.
Healthy and sound sleep. Everyone has heard the advice of grandmothers, mothers, fathers - sleep tight, otherwise you won’t grow up and this is to some extent true. Indeed, a person grows in his sleep.
This happens due to the growth hormone somatotropin.
Somatotropin is produced in the body every 3-4 hours and its peak occurs just in the first hours of sleep, so teenagers who want to increase their height should not neglect sleep.
The highest production of somatotropin occurs from 21.00 to 00.00.
During the period of active growth, the body requires good, sound sleep. For teenagers, during this period it is advisable to sleep not 8 hours, like adults, but 9-11 hours.
During the period of growth, especially for those who are not growing fast enough, it is better to sleep on a hard bed, as it helps to lie flat - the spine will not sink and will stretch.
The pillow should not be too big, as a large pillow slows down blood circulation during sleep.
You should not curl up into a ball while sleeping; it is better to sleep evenly so that the spine, as mentioned above, stretches.
Before going to bed, you should not drink drinks containing caffeine and teas that give you vigor; they will most likely interfere with your sleep.
Well, if you are completely desperate - the Ilizarov or Bliskunov apparatus
Methods and indications for implementation
Orthopedic surgeons use two methods to perform the operation - Ilizarov and Bliskunov. Both methods are complex surgical interventions, they are accompanied by pain and a long period of rehabilitation, so before deciding to lengthen the legs surgically, doctors recommend their patients to think carefully.
During an operation using the Ilizarov method, the doctor makes a series of incisions on the patient’s skin, uses a special instrument to cut the outer part of the bone tissue, and installs a device that will subsequently stretch the bone. Leg lengthening using the Ilizarov apparatus is very slow, painful, and the person spends most of the time in the hospital under the supervision of a doctor who is engaged in daily tightening of the fasteners.
Bliskunov’s technique has a slightly different concept, according to which a bone stretching apparatus is implanted into the bone tissue. A ratcheting mechanism remains on the outside of the lower limb, which the patient adjusts independently (the process of stretching the bone mainly occurs at home). The maximum length of leg augmentation is 16 cm (the lower leg is increased by 6 cm, and the hips by 10), but this figure depends on the method of surgical intervention and the individual characteristics of the bone tissue of each organism.
The operation is performed for aesthetic and medical reasons, which include:
disproportionate length of the lower limbs in relation to the torso;
the presence of congenital (curvature) or acquired defects in the bone tissue of the legs that prevent a person from moving normally;
limb dysplasia (impaired development of bone tissue);
improper healing of bones after a fracture;
different leg lengths;
the patient's desire to increase his height.
How to do crunches at work
After talking with your boss, did your stomach churn? Do you desperately want to shout something unprintable to relieve your soul? Don't let resentment poison you for the rest of your day - sit down and do a twisting exercise to get rid of tension and squeeze out all the negativity.
- Sit on a swivel chair and move slightly to the edge of the seat.
- Turn to the table. Place your feet parallel, with your toes pointing towards the table.
- Place your left palm on the table; Place your right palm on the seat next to you, near your right buttock, with your fingers facing away from you.
- As you inhale, stretch the crown of your head toward the ceiling. Feel how your spine lengthens.
- As you exhale, turn your body to the right while pulling your navel inward.
- Repeat steps 4-5, twisting more and more each time.
- Return to the starting position and perform the exercise in the other direction.
Why do the exercise. Twisting poses in yoga play a very important role - you seem to “squeeze out” anxiety and lethargy. This exercise is a vertical version of Jathara Parivartanasana - lying twisting with a twist of the abdomen. It helps to get rid of negativity and a nagging feeling in the pit of the stomach, supports and restores the elasticity of the lumbar muscles. Thanks to alternate twisting and relaxation of the abdominal wall, the digestive organs are toned, toxins are eliminated, and energy circulation is enhanced.
How to prepare for surgery?
Before surgery to lengthen the legs, the patient must undergo a biochemical analysis of blood and urine, consult with an orthopedic surgeon, cardiologist and anesthesiologist, undergo fluorography, x-rays of the lower extremities and ultrasound examination of the joints.
Preoperative recommendations:
two weeks before the procedure you need to stop taking blood thinners;
If possible, you should stop smoking and drinking alcohol (they slow down bone tissue regeneration);
You cannot eat or drink anything on the day of surgery.
Safety precautions
Before performing exercises, you need to prepare to prevent traumatic stress on joints and muscles.
First of all, this applies to the knee and ankle joints during the performance of Padmasana and Virasana. If you have had injuries, you should not start yoga classes with complex asanas.
Many sitting postures are considered safe for healthy people, but it is important to be careful with joint diseases (arthritis, arthrosis). Before training, it is better to consult with a yoga instructor.
Seated asanas are not recommended for people with varicose veins in the legs. Such exercises can worsen your health, increase swelling and pain. It is necessary to limit the time you perform the pose to three to five minutes and be sure to add a compensatory exercise: raise your legs up or lean on the wall.
Technique
Surgical lengthening of human legs is carried out using the compression-distraction osteosynthesis method using devices for external and internal bone fixation. This method can enlarge two segments of a limb - the lower leg or the thigh (you cannot stretch several bones at the same time). For distraction (stretching of bone tissue), the doctor needs to make a medical fracture of the femur (to lengthen the femur) or dissect the tibia and fibula (in case of enlargement of the tibia). The operation is performed under general, less often - local or intraosseous anesthesia, it consists of three stages:
Osteotomy is a dissection of the bone, which occurs through an incision in the skin and soft tissues (the incision size is 4-8 cm), and fixation of its fragments with an external or internal device for distraction (depending on the chosen technique, the surgeon applies an Ilizarov apparatus or an internal Bliskunov distractor).
Distraction is a gradual lengthening of the limb, which begins seven days after installation of the device; the rate of stretching depends on the individual characteristics of the patient’s body; on average, the bone grows by 1 mm per day (the process is regulated by daily tightening the nut, which regulates the tension of the bone tissue).
Fixation is the final phase of the procedure to increase height, during which ossification of the enlarged bone process occurs (on average, the fixation phase lasts 6-12 months).
The duration of the operation to increase height depends on the method of its implementation; on average, it lasts 2.5-3 hours.
A set of exercises to increase height
Here is the method of Mirzakarim Norbekov. You will need to do the exercises every day. Then, as stated, after 7 days two or three centimeters will be added to the usual height. You will notice the real effect in a few months.
When your height increases to the desired level, you should not stop training, but you should gradually reduce the number: 3 times a week will be sufficient.
So, here are the physical exercises to increase your height.
- Point your shoulders forward and your chin toward your heart. Now tilt your shoulders and head first 15-20 times forward, then the same amount in the opposite direction. 1 movement should take 5 seconds. Touch your chin to your chest, then stretch towards your abs, keeping your upper spine arched. Immediately pull your shoulders forward and to the side towards each other, without lifting. Moving forward, inhale, back – exhale.
- From a standing position with your arms at your sides, you need to bend to the right and left. Try to touch your feet with your hands (it may not work right away, but you need to strive for this). Fifteen times in each direction, bend as you exhale, and exhale as you rise. This exercise will help make your spine more flexible.
- Here is an example of another exercise to increase human height. Also bends, only forward. We must strive to bring our nose up to the press. It is better to do the approach from a sitting position on a chair. You need to rest your hands on the seat and pull your head down. Raising your head, inhale; bending, exhale. In this case, your back must be completely straightened. About 12 movements of 5 seconds each. When bending back, you need to mentally imagine how the back of your head touches your buttocks.
Exercise with a roller for the back
You've probably heard that our body, in principle, is not designed to sit for a long time. What about the fact that sitting at a computer for a long time depletes the reserves of a special type of energy necessary for mental work? Find a bath towel, a large thick scarf or a thin blanket - and learn how yogis restore this energy.
- To begin, get up from the table and stretch from your heart.
- Take a deep breath and after a second pause, exhale noisily and energetically through your mouth, releasing tension and the situation that caused it.
- Prepare the roller: Carefully roll up the towel, scarf or blanket as shown in the picture. Take the time to smooth it out thoroughly before twisting it: you don’t need bumps at all, and besides, it’s bad for your back. The length of the roller should approximately correspond to the distance between the sacrum and the base of the neck.
- Sit on a chair. Place the roller vertically behind your back, along your spine.
- Move back all the way and press the lower edge of the bolster against the back of the seat with your lower back.
- Now lean back on the bolster. Feel your shoulders and chest stretch and expand.
Why do the exercise. Sitting at the computer for hours, we deprive our brain of the necessary nutrition and block prana-vayu - one of the most important energies in our body. The circulation of prana vaya stimulates vision and hearing, activates creativity and logical thinking, and also fuels our enthusiasm, that is, it provides us with everything we need to work effectively. In my opinion, this is worth bringing a scarf, towel or blanket to the office for, right? The bolster helps align the spine and redistribute the load; the muscles of the neck, shoulders and back relax, and the body no longer spends so much effort maintaining the body in a sitting position. As a result, energy is released that can be spent on something useful.
Yoga in the office: 8 asanas that can be performed without leaving your desk
Every adult who works in an office knows that sedentary work is not a holiday at all. The muscles become tight, then they hurt, which often results in headaches, etc. We recently talked about the best neck relaxation exercises for those who work at a computer. Today we have prepared for you asana exercises that will help you warm up without leaving your desk - even in the midst of your working day.
Rating: 4.5 out of 5 based on 2 votes
The asanas that we will talk about today are simply created for those who lead a sedentary lifestyle and are constantly in the office. From now on, you shouldn't have any excuses for not working out because you're working.
Asana No. 1
How to do it. Sit up straight with your knees and feet closed. Take your left knee with your right hand and place your left hand on the back of the chair. With each inhalation, straighten your spine more and more. Do this for 3-5 deep breaths, then repeat on the other side.
Asana No. 2
How to do it. Sit up straight, place your feet on the floor. Take your right ankle and place it on your left leg above the knee. If you want to stretch the muscles better, apply pressure to your right leg with your right hand. Take 5 or more deep breaths and move to the other side.
Asana No. 3
How to do it. Sit back a little or stand up. Raise your left arm, bend your elbow and let it rest behind your head between your shoulder blades. Then gently stretch the muscles of your left arm by pressing on your left elbow with your right hand. Take 3-5 deep breaths and repeat on the other side.
Asana No. 4
How to do it. Sit up straight with your back straight and both feet on the ground. Place your right hand under your left, clasp your forearms and place your palms together with your fingers pointing up. Elbows should be at shoulder level. Take 5 deep breaths and repeat on the other side.
Asana No. 5
How to do it. Sit a little further back in your chair or stand up. Relax your arms and bend your elbows, clasping your palms behind your back (your hands should be in a praying position). Press your palms onto your spine and reach as high into your back as you can. Stay in the pose for 5 deep breaths, then move on to the next exercise.
Asana No. 6
How to do it. Sit on the edge of a chair. Cross your left leg over your right and wrap your shin around it. Breathe and work in this position until you feel good, then repeat on the other leg.
Asana No. 7
How to do it. Remove your shoes and, without bending your left knee, place your right foot on the top of your left thigh in a half-lotus position. Turn your torso slightly to the right, take your right hand behind you and hook your right palm over the big toe of your right foot. Place your left hand on your right thigh. To stretch your neck, turn your head to the left. Take at least 5 deep breaths and repeat on the other side.
Asana No. 8
How to do it. If space allows, take off your shoes and sit cross-legged on a chair. If the chair is too narrow, sit in any other position that is comfortable for you. Raise your elbows to shoulder level and clasp your palms with the backs of your hands facing down. Take 3 to 5 deep breaths, switch your front leg and repeat on the other leg.
Read also 6 best stretching exercises for those who work while sitting
We showed you a whole set of exercises that will help you not only warm up at work and relieve tension, but also tone your muscles. Try, don’t be lazy and remember, you are alone!
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