be taller exercises

8/12/2019 Be Taller Exercises

http://slidepdf.com/reader/full/be-taller-exercises 1/3

1 COBRA

Lie on the floor facedown with palms on the floor under yourshoulders. Begin to arch your spine up leading with

your chin. Arch as far back as possible. Eachrepetition should last between 5-30 seconds.

2 Super Cobra

Start with your arms perpendicular to the floor,and the spine arched (the end position of thecobra). Now blend your hips and bring your bodyup into an inverted 'V' position. While you aredoing that, tuck your chin against your chest.Return to the original position. Each repetitionshould last between 10-20 seconds.

3 Cat Stretch

Get on your hands and knees with your armslocked out. Inhale as you flex your spine down andbring your head up. Exhale as you bring your spineup into an arched position while bringing your headdown. Each repetition should last between 3-8seconds.

4 Basic Leg Stretch

While sitting down, spread your legs far apart.Reach for your toes. Try to keep your knees asstraight as possible. Now move into reaching forthe toes on the other leg. Be sure to keep yourspine straight and move from your hips. Do notarch the upper spine. This stretch works both yourspine and legs. Each repetition should last between6-15 seconds.

5 The Bridge

Lying down with your knees bent and feet flat onthe floor as close to your butt as possible, grabyour ankles and hold onto them while you rise yourhips up and arch your spine, lifting your abstowards the ceiling.Lift your abs as high as possible. Go back down. Ifyou can't hold onto your ankles, keep your arms tothe side and use them to push yourself up. Eachrepetition should last between 3-10 seconds. Thisstretch may be hard to do at first, but bepersistent even if you can't do it completely rightat first.



6 The Table

Sit down on the floor with your legs straight. Withyour torso straight, place the palms of your handson the floor next to your butt. Then tuck your chinagainst your chest. Now bring your head back asfar as it will go.While doing that, raise your body so that yourknees bend while the arms stay straight. The torsoand upper legs will be straight and horizontal tothe floor. Your arms and lower legs will beperpendicular to the floor. You will be the shape ofa table. This is another hard stretch for some. Ifyou can't do it right away, just do the best youcan, eventually you will be able to do it with ease.Each repetition should last between 8-20 seconds.

7 The Bow Down

Stand with your hands on your hips. Keep yourhands on your hips and bend forward as far aspossible, leading with your head. Don ’ t bend yourknees and keep your chin off your chest. Eachrepetition should last between 4-8 seconds.

8 The Yawn

Standing up with hands held together behind yourneck, bend your head upwards and back as far aspossible. Each repetition should last 5-15 seconds.

9 The Super Stretch

Standing up, reach your hands up as high as youcan as you lean slightly back. Feel the stretch inyour lower spine. The super stretch can be donestanding up or lying down. Each repetition shouldlast between 4-7 seconds.

10 Hands on the Head Bow Down

Standing with your hands together behind yourneck, bend forward as far as possible. Lead withyour head. Bring your chin into your chest. Don�t bend your knees. Each repetition should lastbetween 4-8 seconds.



11 Wall Stretch

Standing up against a wall, reach your hands up ashigh as possible while getting onto your tip toes.Keep your spine flat against the wall as much aspossible. Each repetition should last between 4-6seconds. This stretch is harder than it looksbecause your spine is flat against the wall.

12 Straight Leg up

Lying on your stomach with your hands behindyour neck, raise one of your legs as high aspossible. Now repeat with the other leg. Keep yourlegs straight. Each repetition should last between3-5 seconds.

13 Touch Toes

Standing with your hands high above your head,bend over and touch your toes. Keep your legs asstraight as possible. You can bend your knees alittle if need to. Each repetition should last between2-3 seconds.

14 Two Straight Legs up

Lying face down with your palms down and on thesides, raise both your legs up together as high aspossible. Keep your feet together. Each repetitionshould last 3 seconds.

15 The Down Hill

Standing with your hands together and armsbehind you, bend down at the waist as far aspossible and slowly swing your arms as high aspossible behind you. Each repetition should lastbetween 4-6 seconds.

16 Hanging

There is nothing complicated to hanging. You

simply hang from a bar. This helps to lengthen andstraighten your spine. It is recommended that youhang for at least 30 minutes a week. If you wantyour back and shoulders to get wider and have V-Taper, use wider grip. A wider grip is harderthough.

be taller exercises

Documents