How to Get Taller with 10 Hanging Exercises

How can you grow taller? Make the chin up bar your best friend while you are at working on your height. Hanging exercises are great for decompressing your spine, strengthening the cartilage and muscles supporting the spine, and lengthening it by more than two inches on their own.

There are innumerable horizontal bar exercises that discuss how to become taller but they could easily cause injuries if not done properly. First of all, let us answer the “does hanging make you taller?” in detail. 

Does Hanging Make You Taller?

It's a question that has made its way into countless conversations and online forums: does hanging make you taller? While it may seem like a concept straight out of a comic book, there is a scientific basis to the argument. To answer the question more thoroughly, we need to understand some fundamental anatomy and physiology.

The Structure of Our Spine

The human body is an incredible machine with many intricate parts working together. The spinal column, in particular, plays a pivotal role in our height. It is made up of 33 individual bones, known as vertebrae, that are stacked on top of each other. Between these vertebrae are intervertebral discs, which act as shock absorbers and maintain spinal flexibility.

Now, these intervertebral discs are not solid structures - they are filled with a gel-like substance that gives them their cushioning properties. Throughout the day, due to gravity and our movements, these discs get compressed, which results in us losing a small fraction of our height. Yes, you're actually slightly shorter at night than when you woke up in the morning!

So, Can Hanging Make You Taller?

Hanging causes the streching of your spine and improves your posture. If you are still an adolescent, it definitely can help you grow taller.

Here is a collection of the 10 best hanging exercises that need you to just relax your body for effective results.

Hanging Exercises to Grow Taller

1. Basic Bar Hang

The Basic Bar Hang exercise, as the name suggests, is arguably the most straightforward of all the hanging exercises. It forms the cornerstone of any regimen aimed at improving spinal health and increasing height. This exercise not only helps in decompressing the spine but also lays the foundation for more advanced hanging exercises. Here's a comprehensive look at how to properly execute this exercise.

To start the Basic Bar Hang, first, locate a sturdy, horizontal bar. Make sure it is well-anchored and strong enough to support your weight. The bar should be high enough that your feet can't touch the ground when you hang but low enough that you can reach it comfortably. An outdoor gym, playground, or even a well-fitted home gym could provide the necessary equipment.

Next, stand beneath the bar and reach up to grip it with both hands. Your palms should be facing away from you in a pronated grip. This grip is standard for most hanging exercises and helps in distributing the weight evenly across both your arms, reducing the risk of injury.

Once you have a firm grip, allow your body to hang freely. At this point, it's crucial to relax as much as possible. Let your arms, torso, and legs go limp. This relaxation allows gravity to pull your body downwards, creating a gentle, natural stretch along your spine. As you hang, you might feel a slight lengthening in your spine and a stretching sensation in your back, arms, and shoulder muscles.

Initially, try to maintain this hanging position for about 30 seconds. Don't push yourself too hard in the beginning; the key is consistency and gradual progress. As your muscles become accustomed to the exercise and your grip strength improves, you can slowly increase the duration of the hang.

Remember, while hanging, it's essential to focus on deep, controlled breathing. Deep breaths can help you relax further, enhancing the stretch's effect and reducing any tendency to tense up your muscles.

Over time, as you continue to perform the Basic Bar Hang, you will likely notice an improvement in your overall posture, spinal flexibility, and potentially even a slight increase in your height. It serves as the foundation for more complex hanging exercises and is a valuable addition to any fitness regime. Despite its simplicity, the Basic Bar Hang's potential impact on spinal health and height is significant, making it a staple in height-increasing workout routines.

2. Bent-Knee Hang

While hanging from the bar, bend your knees at a 90-degree angle. This variation helps engage your core, providing an additional workout while still stretching the spine.

3. Toe Touch Hang

Start with the basic bar hang, then raise your legs straight out to touch your toes to the bar, and lower them again. This exercise not only stretches the spine but also strengthens your core and leg muscles.

4. Side-to-Side Swing

Initiate a gentle swing from side to side while in a basic bar hang. The added motion can provide a rotational stretch for the spine.

5. Front-to-Back Swing

Just like the side-to-side swing, a gentle swing from front to back can also offer an additional range of stretch for your spine.

6. Twist Hangs

Start with a basic hang and twist your lower body to the left and right alternately. This rotational movement can give a nice twist to your spine, promoting flexibility.

7. One Arm Hang

This variation is slightly more challenging but can provide a more intense stretch. Hang from the bar using one arm, and hold for as long as comfortable. Repeat with the other arm.

8. Hanging Knee Raises

While hanging from the bar, slowly raise your knees up towards your chest, then lower them again. This exercise provides a great core workout while still focusing on spinal elongation.

9. Hanging Windshield Wipers

In a hanging position, raise your legs until they're perpendicular to your body. Then, slowly move them from side to side, like the movement of windshield wipers. It's a challenging exercise that engages your core and promotes spinal mobility.

10. Hanging Leg Splits

While hanging, lift your legs and split them to the sides as far as comfortable, then bring them back together. This exercise enhances flexibility and range of motion in the lower body while still offering spinal decompression benefits.

Staying Safe

While these exercises can potentially help optimize your height temporarily, it's essential to perform them safely and maintain a realistic expectation. If you're new to exercise or have any health concerns, always consult with a healthcare professional before starting a new exercise regimen.

Remember, the goal of any exercise routine should be to promote overall health and wellness, and not just focus on one aspect such as height. A well-rounded fitness routine, coupled with a balanced diet, is key to maximizing your physical potential and promoting general well-being.

There is no limit to the amount of hanging exercises you can do; the more the better for your height. Although you should take enough care not to injure yourself doing these exercises, you will get better and faster results by stepping up the intensity of your workouts. Performing hanging exercises at the end of an aerobic session is the best way to go.

However, if your growth plates have closed the right way for you to grow taller may be limb lengthening surgeries. You can contact our patient consultant to get more information.

Frequently Asked Questions

1- How often should I do these hanging exercises? 

- You can do these exercises daily. However, it's always good to listen to your body. If you feel any discomfort, give your body a day or two to recover.

2- When will I start to see an increase in my height? 

- As everyone's body is unique, results will vary from person to person. Regular, consistent practice over several weeks or months is typically required before any noticeable changes in height might occur.

3- Can adults increase their height with these exercises? 

- While these exercises can help improve posture, decompress the spine, and possibly add a temporary increase in height, they are unlikely to lead to significant, permanent height gains in adults, as their growth plates have usually already closed.

4- Can hanging exercises replace my regular workout? 

- Hanging exercises are a great addition to any workout routine, particularly for their potential to improve posture, flexibility, and core strength. However, they should not replace a well-rounded fitness regimen, which would typically include cardiovascular exercise, strength training, and flexibility exercises.

5- Are these hanging exercises safe for everyone? 

- While these exercises are generally safe, they may not be suitable for everyone. If you have any health conditions, especially those affecting your spine or joints, it is crucial to consult with a healthcare professional before starting any new exercise regimen.