This is how I grew taller (8cm so far) - part 2

I'll try my best to acquire the back exercise I do. Also I have made some progress.

I am now either over 172cm or 172cm.

Videos:
I just started doing these.
http://www.youtube.com/watch?v=Kw7wvs92KY4

I do 50 each rep every morning and night and 25 every 2 hour on this
http://www.youtube.com/watch?v=1xQQ3T_G18k

I also started hanging and doing pull ups exercise, the pull excerise will train my upper back muscle whereas the two videos are for lower muscles.

I recommend people to do hanging + stretching, it seems to be working quite well for me as i've grew quite fast after using it daily.

From hanging I break into different hours totalling 5 minutes hanging a day. Mostly every 1:30 I start hanging for 10-40 seconds. I use a stop watch and record them in notes to remember. It is recommended to do 30minutes of hanging a week which makes me 35minutes. Although you should do more for better results.

ALSO I do stretching excersises for my back first then hanging then muscle excersising for my back after.

I will start doing kicking excersises soon.
Good luck to all Smile

PS: People who say streching doesn't work is either your not doing it consistenly throughout the day, week and month. Conistent is key. Although you should do about 5-10 different streches a day with around 20 reps average or 30-120 seconds each stretch.

This is how I grew taller (8cm so far)

Hey guys, I started being paranoid on my height after christmas after seeing many of my cousins taller than me. I then found this forum but decided to look on the first day of the new year (Having fun with snow).

Thank you for the forum I was able to grow 8.7cm total until now along with other methods I found helping me Big Grin!

Firstly I started streching as the basic as most people do and I guess I grew a inch from posture correct (maybe perm who knows). I then started eating a few nutrient tablets, I was still eating unhealthy food due to strict mum who wouldnt listen.

I thought of a theory (my own) while stretching then straight away training your back muscle which made me thing that if my back muscle are strong enough to keep the stretch part then it can become perm. height! Get me? I don't know if this method help but I have been stretching ridcously alot then doing back muscle training which made me quite tall lately (for me), in 2 month (starting from march) after starting I grew like 1 1/2 inch then so on into my current height now (signature). I currently stop for a week due to a abscess growing on my teeth (damit) which means I stop streching and doing all these stuff and not sleeping straight in bed + I was using a pillow to sleep faster to get rid of the pain and it turns out my height was still the same. So in my own theory I think this method may work.

Also I have dumbbells at home and I do abit of weight on each bicep, tricep and deltoid. What I mean is that not stopping if your tired or something which makes you sweat and all red etc which I think gives me a deeper sleep (I do 6-8 hours sleep) + more growth horomones production (also I do situps + push ups).

What else I will be adding is hanging, I will be purchasing one very soon and see if this helps me. Also I will be doing some kicking techniques to see if that works too (250 each leg is supposely recommended).

EDIT: I also drink around 2 - 4 glass of skimmed milk everyday and drink around 4 - 6 nutrient (branded water) water a day not tap.

I will be updating every month starting now. Big Grin

July 10th
Morning - 174.3cm
Night - 171.8cm
(EDIT: I measure my height after 12-16 hours without stretching etc mostly after I was partying as its more accurate)

UPDATE 1: Read my post on second page
Morning - 174.6
Night - 172/.1

Thank you for this forum though, it encouraged me alot

Gained 1 Inch

I started at 5'7, now im 5'8.

About 6 months back, i started my HI routine, the first 3 months were Tremendous, and i gained an Inch from that. The last 3 months have been horrible, quite a few irregularities, the food intake hasnt been all that great either.

First three months, i started Skipping and hanging together. Due to monsoon, i could only hang as i do it in the park next to my apartment. I DID start skipping, last month, again i couldnt do it cause of lack of discipline, work commitments, etc.

For those who want to read a journal of my first 3 months, heres the link ->

http://www.giantscientific.com/height_gain_forum/viewtopic.php?t=3247&postdays=0&postorder=asc&start=0

As for now, i am starting my HI routine again. I must say im a bit let down due to no progress in the last 3 months, though the disciple hasnt been strong, id still say i hung 85% days all these months.

So my routine will be fairly simple and straight -

Jumping rope - Ive been doing about 1200 - 1400 since last 1 week.

Hanging - Ive been 12 sets of 30 seconds. That means 6 complete minutes, with 30 seconds of break in every set. From today, im going to push it to 7 minutes.

Sleep - My sleep pattern hasnt bee stable. I sleep 8 Hours average, but there have been times i could get only 6 hours of sleep.

Id really like your inputs. I also want to know if, in your experience has any one lost their gains after a big gap or after they finished their HI program.

Thanks and eagerly waiting for you guys' response.

Closed plate success! Height routine

After around 1 week of stretching I got from 167.8 cms to 168.4 cms in the morning and looking forward to growing to 5 foot 8 soon Smile

I'll carry on stretching and let you guys know about my progress, got any questions? Just ask here!

My routine -


The stretches I am doing are fairly basic.

The cobra, trying to touch my toes with my hands, leaning backwards to stretch my upper spine and stare the ceiling and a few random ones I throw in, I do this for around 5 minutes or less (Depends on how busy I am). I then hang off the pull up bar for around 30 seconds and repeat this entire process 3 times! (Hanging off the pull up bar is CRUCIAL!!!!)

The meditation technique I have been using is Zixias (I take no credit for it what so ever) - (Not doing the meditation at this moment in time)

1. Lie on your back. Put your hands together in front of your chest. Imagine a bright ball hanging inside your chest absorbing energy from the universe.

2. Inhale and imagine breathing in growing taller energy from the universe into your chest. Then the energy is absorbed into the bright ball.

3. Exhale and imagine spreading the energy into your body inside. You can imagine spreading the energy just to legs or from chest to all directions. During most of the time I imagine the first kind.

Important: With EACH exhalation, speak to yourself loudly inside "taller" and imagine your legs, (If you imagine the second way, then think about also your arms, and neck) extending longer. Soon you will find the power of speak is indescribable.

4. In the end, use 5 to 10 minutes to imagine your body is extended and the present condition is perfectly preserved inside your chest as a bright ball.


Note:

The whole process should be calm and slow.

Set a time and an alarm, half an hour after go to bed at night and also half an hour before get up in the morning.

Set a year plan to practice the method and decide how tall you want to grow at first. You should have a good habit to make a record on your notebook to make sure you indeed practice every day.

Think of your body simply as a physical manifestation of your mind. Believe yourself and you will become the one you want.

Please use as many methods as possible. I found mine through many choices, but it is the most efficient for me. If you want to come along with me, please feel like you are going to enter a cult: a growing taller cult. From now on, you are going to commit half an hour before you get up in the morning and half an hour after you go to sleep to practice the rite.

Army - growth even after 21

Hey guys,

This story is about my aunties husband. I'll keep it short so listen up.

My aunts hr husband went to army 2 years ago. At the age of 21th. I hav seen some pictures of him before he went and i noticed he was skinny as hell!! Nothing like the guy i know today. So my first question to him was what happend? He smiled and said "i gained some weight didnt i?" When i asked him how much did you gain? He replied 21 kilos... i was shocked!! He wasnt fat , no he just just looked bigger instead. 

So i asked him a few more questions and soon i find out he grew about 4 cms! After the age of 21 :o ofcourse you understand i KEPT questioning him. And the biggest things that could be the main reason of his sudden growth was the fact that he;

1. Constantly Exercised every day which stimulate HGH

2. Eat like a horse. He told me his breakfast alone was around 3500 calories.(special nutrition)

3. Do pull ups & hang from bars. He told be their commander forced them into hanging from bars untill they lost feeling in their arms. He even mentioned that his arms were slightly longer and he thinks hanging was the reason.

This guy was 1.81 (21 yo) when he went to the army and came back as 1.85 (22 yo). The exact time he spend in the army was 18 months. 

After hearing his story i was so motivated.. i made a full program and going to stick to it for a full year. Gonna do whatever it takes to get those 4 cms!

2 inches in 6 months success story

Hello my height seeking friends,

If you're as obsessed about height gain as I am then please read the following:

July-September 2010 ( 1 inch)

I grew from 5'7' to 5'9" ( night time height) since Summer of 2010. At first I had some doubts but I started to really see results after 1 month of hard work. The first 2 months all I focused on was purely stretches for the spine.
I noticed after a month my torso was disproportional to my legs. So I completely changed my method and focused on getting my legs longer.

September-December 2010 ( 1 inch)

I started doing a ton of kicking. I would do up to 2,000 kicks a day. I would also use a stationary bike with the seat raised to an uncomfortable level and bike for 15 minutes daily.

December-Present 2011 ( about 1 cm )

I recently started a new method which I've been doing for about 2 weeks now. It takes me over 1 hour of hard work daily. At the end of my routine I'm sweating bullets from exhaustion. I like to start with my stationary bike for the first 10 minutes to warm up and feel the burn in my legs. For the next 15 minutes all I do is stretches for my spine and legs. Next 15 minutes I'll strap on 4 lb ankle weights and purely kick with out resting ( about 50 kicks per minute ). For the Final 20-30 minutes I take off my weights and I'll use my punching bag and kick it for about 250 kicks each leg. After 500 kicks total, I will go and stomp and jump on my feet as hard as I can for about 10 minutes. This is to cause micro fractures in my shin bones. Then I'll strap on 4 lb weights again and do about 10 minutes of jogging. Finally I quickly sit down on the edge of my bed and strap on an additional 10 lbs on each leg to a total of 14 lbs per leg. I use pillows to raise my legs so they don't touch the floor and just freely dangle of my bed. I'll sit there for about 2 hours and I start to feel unbearable pain and a bit of numbness. I re-adjust the weights and rub my legs to get the circulation going and remove the pain. On the hour or so I'll repeat rubbing my legs to a total of 5-6 hours. At around Midnight I take them off I drink about 500 ML of milk and immediately go to sleep. I won't stand on my feet for the next 8 hours till I wake up.

Basically that's my new routine. I've gained just under 1 cm in 2 weeks. I'm not entirely sure if ankle weights while sitting really does stretch your shin bones. I just try to add everything to my daily routine in hopes that every and any little thing helps. I do not take any supplements, I only drink about 1 litre of milk per day. If anyone has anything to add or remove from my routine because it's not worth doing then please let me know. I'm always looking to improve my routine and make it more successful. My goal is to gain 3 more inches by 2012.
Has anyone really been successful with the shinbone technique if so please share your information.

This website has helped me a lot on my success:

I got all my stretches from there.

Remember be careful of injury as I have injured my knee kicking. If you injure yourself stop and see a doctor.

0.75" in 2 weeks with advanced bridging

This was originally posted on the old GrowtallForum, currently inactive. The user, "gog9" claimed to have gained 2 centimeters in 2 weeks using a routine than involves advanced bridging. Let's see how his routine looks like:


Hey guys! 

Been reading this forum for a while but haven't really posted until now. Just wanted to share my success with you guys. I performed the grow taller stretches for a long time with little to no success. My posture was fantastic and my spine was stretched from regular hanging. Unfortunately I had nothing to show for it. 

I ended up reading about back bridging somewhere and decided to try it. Immediatley my spine felt stretched out and elongated like never before. Better than any other stretch and better than hanging or inversion hanging.

I started with basic bridging and then progressed to back bridge push ups and stand to stand bridging mixed with push ups. I do around 100 bridge push ups per day mixed with bridge holds. After 2 weeks of consistent bridging I have gone from 5'9 1/2 (morning height) to 5'10 1/4 (morning height). I am convinced that with another few weeks of bridging I will be able to get another 1/2" or so. It doesn't sound like a lot but trust me - IT MAKES A HUGE DIFFERENCE. 

Here is my tutorial on bridging

------> Increase Height with Bridging 

Day 1 stretching

1. Cobra stretch - 10 seconds / 6 reps ---> Child pose 20 seconds
2. Plow stretch - 20 seconds / 3 reps ----> Hug knees - 30 seconds
3. Half Twist - 15 seconds / 3x2 reps---->Hug Knees - 20 seconds ----> Child Pose 20 sec
4. Side Bend - 2 seconds / 3x2 reps ----> Child Pose 30 seconds


Time: 12:30pm
Duration: 20 minutes

Level: Beginner Routine
Score: 8.5/10

How to build an effective height increase stretching routine

There are 4 different types of movements you need to do for a complete stretching session:

1. Extension; such movement includes backbends like Cobra Pose and Camel Pose.
2. Flexion; this movement includes forward bends: Plow Pose, Seated Forward Bend 
3. Side Bend; when you arch your spine to the sides.
4. Twist; you got it, when you twist your spine.

To avoid the risk of injuries you should perform all of the above in a balanced manner and do restorative poses between each set. Restorative poses bring the spine to its initial form. This is important because mixing those 4 movements without an intermediate movement between could potentially damage the discs. 

Best Restorative Pose - Child's Pose

If we follow these principles correctly, an ideal yoga session for height increase should look like this:

1. Back bend > restorative pose
2. Forward Bend > restorative pose
3. Back bend #2 > restorative pose
4. Forward Bend #2 > restorative pose
5. Side Bend > restorative pose
6. Twist > restorative pose

This system pretty balanced. It has two different back bends, two different forward bends, also a side bend and a twist.

Another example:

1.  Touch Toes (Forward Bend) followed by Child's pose 30 seconds (restorative pose)
2.  Cobra Pose (Back bend) followed by Child's pose 30 seconds (restorative pose)
3.  Lying twist (Twist) followed by Child's pose 30 seconds (restorative pose)
4.  Side Bend followed by Child's pose 30 seconds (restorative pose)

The dead hang could also be used as restorative method. 

I advise you to see a doctor before starting any stretching routine and make sure your back and spine are healthy. If you're a beginner, please don't engage in advanced poses. Start with beginner poses and gradually build up the intensity.

For more workout examples check my stretching logs: day 1, day 2, day3, day 4, day 5,  day 1 again

Stretching Journal (7/7/16)

Stretching Journal (Day 5) , July 08 2016

1. Touch Toes - 20 seconds / 20 reps
   Knees to Chest - 60 seconds
2. Cobra Pose - 15 seconds / 10 reps
   Child's Pose - 60 seconds
3. Bridge Pose - 30 seconds / 4 reps
   Knees to Chest - 60 seconds
4. Lying twist - 30 seconds / 6 reps (3 for each side)
   Knees to Chest - 60 seconds 

Stretching Journal (5/7/16 - 6/7/16)

Day 3, July 5th 2016

1. Touch Toes - 20 sec / 20 reps
2. Bow Pose - 20 sec / 8 reps
3. Half Twist - 10 sec / 10 reps x2
4. Side Bend - 3 sec / 10 reps x2

Day 4, July 6th 2016

1. Cat&Cow Stretch - 10 sec / 10 reps x2
2. Plow Pose - 30 sec / 4 reps
3. Fish Pose - 25 sec / 4 reps
4. Locust pose - 20 sec / 6 reps 

In those two sessions I reduced the number of exercises and increased the number of reps for some of them to compensate. My body reacted well and today I felt a slight soreness in my back again, after a long time. This proves once again that changing variables in your routine doesn't let the body to adapt to the movements, which is good. 

Stretching Journal (2/7/16)

July 2nd 2016, Saturday

1. Touch Toes - 20 seconds / 10 reps
   Knees to Chest - 30 seconds
2. Camel Pose - 20 seconds / 6 reps
   Child's pose - 40 seconds 
3. Cat and Cow Pose - 10 seconds / 6 reps each (12 reps in total)
   Child's Pose - 30 seconds
4. Side bend with hand raised up - 3 seconds / 10 reps each side (20 reps in total)
   Child's Pose - 30 seconds
5. Lying twist - 30 seconds / 3 reps per each side (6 reps in total)
   Knees to Chest - 30 seconds 

It took me about 30 minutes to finish this session. It was a good session overall. Felt my back stretching like it should.

Stretching Journal Clean Slate (1/7/16)

Because I've been lazy as hell for the past month and I didn't exercise as much as I should have, I decided to start over again from today, July 1st. Wish me luck.

1. Cat&Cow Stretch - 10 sec / 5 reps x2
2. Cobra Pose - 15 seconds / 5 reps 
3. Plow Pose - 30 seconds / 4 reps 
4. Bridge Pose - 10 sec / 5 reps
5. Half Twist - 10 sec / 5 reps x2
6. Side Bend - 3 sec / 10 reps x2  

As you can see I experiment a lot with poses, number of reps, holding seconds and sequences. I don't like to have a rigid routine, it bores me. I don't think those details matter anyway. As long as you follow the scheme presented here you should be fine, aka an equal amount of forward and back bends in every session, and don't forget about twists and side bends. Remember to breath and stretch yourself to the maximum, in the limit of safety of course. The most important thing is to maintain intensity within your sessions, don't let your body adapt, constantly push forward.

Stretching Journal (29/6/16) and examples of restorative poses

After a 5 days break caused by health issues I'm back at it again. Here's how today's session looks like:

• Exercise 1 (forward bend): Touch Toes - 15 sec / 10 reps
• Exercise 2 (backbend): Cobra - 15 sec / 5 reps 
• Exercise 3 (backbend): Locust Pose 3 variations - 10 sec / 2 reps x3 
• Exercise 3 (side bend): Side bend - 3 sec / 9 reps x2
• Exercise 4 (Twist): Marichi's Pose - 10 sec / 5 reps x2 
• Exercise 5 (backbend): Bird-Dog Pose - 10 sec / 3 reps x2
• Exercise 6 (forward bend): Cat Pose - 10 sec / 5 reps

And of course restorative poses between each exercise.

Locust pose variations 

Dog-Bird pose, alternate left and right

Cat pose 

Child's Pose and Knees to Chest. Hold one of those poses for 30-60 seconds between each exercise so your spine can realign.  

Success story from a Law Of Attraction forum. "5-6 inches in 3 months", too good to be true?

Hey lovely people :)

I grew around 5 to 6 inches tall in 3 months, all thanks to the lovely Universe who responded so quickly to my desire. I am getting quite some PMs asking me how I did it. So I thought I will share it in a post here as it will be helpful to anyone who needs it, and anyone can access this even when I am not online and hence not able to respond to PMs immediately. I am copy pasting my story, which I just shared with one of our members in a PM.

Before telling you what and how I manifested my desire, I'll share a small incident with you. It makes me smile every time I think of it. A couple of days back, my boyfriend's mother came home. After talking casually for a while she suddenly exclaimed 'Hey you look really tall. Is it because of your dress?' I said 'No I have grown tall really'. She kinda made fun of me and said 'Oh ya right! How can you grow at this age (I am 21 years old)?' I just smiled and said 'Its possible'

The reason I am telling you this is, most people have preconceived notions about everything, EVERYTHING! Can you believe that?? They tend to believe that there is a limitation in everything which includes our physical growth. They also believe that physical growth, especially height, is by large beyond our control. When living in the midst of such people, we also tend to absorb those beliefs subconsciously. Has this happened to you? It definitely happened to me. So once upon a time, I truly believed that after puberty girls' growth becomes slow. And guess what, I actually stopped growing pretty much after puberty! I was 5' 2" and the tallest in class when I was 11 years old (that's when I attained puberty) and by 18 years I was just 5' 3"!! I hadn't grown more than an inch in 7 years because I believed that was not possible.

Then I learnt about LOA a couple of years ago and started manifesting many things. Only a few months back I decided to increase my height with this knowledge. Here is what I did:

I got clear with how tall I wanted to grow. I wanted to be 5' 9". I decided NEVER to think that I am short. If someone commented that I am short I would just ignore it. I decided not to 'try' to grow tall because then I would just keep attracting 'trying'! So I started acting 'as if' I am tall. I would just close my eyes and feel nice, proud and confident because of my new height I was about to get into. I am not very good at visualization so I instead focused on 'feeling' taller rather than 'imagining' myself taller.

Then I did some stretching exercises (which was a part of my dance warm-up sessions anyways) just to convince my mind that I am taking rational steps. I didn't spend much time exercising though.

That's it. After a while I totally forgot about growing tall. I got busy with other work and stuff. Suddenly people started telling me that I look taller. So I checked my height and I was 5'8"!! Just one inch lesser than what I wanted. But now I feel this height is good. 5'9" could have looked a little manly for me. That's my story. Feel free to ask me anything more!

All the best

Lots of love

Angel

Read all the replies here

How to perform Cobra Pose the right way and increase your height

As I explain in this post, Cobra pose (Bhujangasana) is a backbend. Backbends are important in a stretching routine for height increase. They are also the most demanding type of stretches, and if you don't perform them correctly you might injure yourself.

This is the right way of doing Cobra: 

• Lie on your stomach with your body completely stretched 
• Firmly press the legs (thighs and tops of the feet) and the pubis into the floor.
• As you inhale start lifting your chest by straightening the arms. Always keep the shoulders away from the neck (don't shrug). 
• Lift from the lower abdomen, and never stretch the arms fully, that will only hurt your lower back.
• Hips, thighs and knees should stay on the ground.
• Keep the back of the neck long and your legs active as you continue to broaden your collar bones and roll your shoulders back and down.
• Hold the pose 10 seconds if you're a beginner. In time you should work your way up to 30 seconds. 
• Breath easily. On an exhalation release your torso down to the starting position. 

Yoga pose performed correctly, shoulders down and pelvis on the floor 

Here we have celebrity Kate Hudson performing Cobra pose the wrong way. She's shrugging her shoulders and lifting her pelvis up.

How Often You Should Stretch if You Want to Grow Taller, How Much and When

How often

Most height increase success stories out there show that consistency and perseverance are key factors for success.

A lot of succes stories indicate that the sweet spot is 6 days of stretching a week. Some people even do it every day, but you shouldn't do that. There should be at least a day a week reserved for recovery.

How much

Start with 20 minutes sessions if you're a beginner, then gradually work your way up to 1 hour. This is of relative importance though. Some people like to exercise faster some slower. My advice is to take your time and don't obsess over how much time you've spent on the yoga mattress. It is more important to exercise correctly, focus on the breathing and finish your stretches.

Also always listen to your body. That is the best indicator of a good workout or a lazy one. Don't focus too much on counting the seconds or the reps. In the end it's all about intensity and aiming for a satisfying workout. Soreness the next day is a sign that you are on the right track.

When

Mornings, after you wake up. This is not a golden rule though, but I have a theory that stretching in the morning will have a stronger impact on your spine than stretching in the evening for example. In the morning the spinal discs are loosen up and filled with liquid, raw, more responsive. Whereas later in the day your spine is already flexible and compressed from the gravity and all the movements you've made during the day. So logically mornings are ideal for an effective back workout.

You will probably notice this by yourself, stretching in the morning feels a lot more intense and painful.

Stretching Journal (23/6/16) & Observations

1. Head-to-Knee Forward Bend - 15 sec / 5 reps each leg (10 reps in total)
2. Cobra Pose - 20 sec / 9 reps (3 sets of 3 reps, short restorative break between) 
3. Cat stretch - 10 sec / 6 reps x2 
4. Plow Pose - 30 sec / 4 reps 
5. Locust Pose - 25-15-10 sec x2 (6 reps in total) 
6. Side Bend - 3 sec / 18 sec (9 reps per each side) 

At this point you're probably familiarized with all those exercises except nr. 1 and 5. I haven't performed Head to Knee and Locust Pose in the previous sessions.

1. Head to Knee Forward Bend

5. Locust Pose

This was a good session overall. I really felt a good workout in my back. But I still feel like it could have been more intense. I was a bit lazy. It is important to push your limits all the time and flex those muscles to the point that you will have a sore back the next day. 

This session focuses more on forward/backward movements rather than twisting movements. There are two backbends (cobra and locust pose) and two forward bends (head to knee and plow pose), also cat stretch, which is a complete excises having both forward and backward movements.

At this point I'm still experimenting with exercises. I don't have a steady routine, and I'm not sure I'm interested in that. I believe in diversity and I don't like doing the same exercises every day. (I get bored easily :p) 

Grew 1 inch in 1 month (20 year old) - succes story from Grow Tall Forum

Hey everyone, I just had to tell you about my success story ... even though I'm not at my 5'11 goal I'm still so excited!!

I was 5'8; 1 month ago (in the morning). And I had read many different things about stretches and I put together a schedule that I felt suited my goals and followed it for the past 4 weeks, which was 1 week before my 20th birthday and I have already grown a full inch. (I didn't do the hanging ankle weights the first three weeks because the weights had not arrived off ebay yet).

After the first three weeks I had grown 0.65 of an inches [all in spine, and possibly a lot from posture, because I use the Spine-worx (which isn't in the routine below)]. This past week I incorporated the hanging weights exercise and I am now 5'9 (morning height) which is 1 inch taller than I was 4 weeks ago. I am 20 years + 3 weeks old.

Here's my schedule/routine:
(By the way the column that says "time" is in seconds unless the number has an "m" or "mins" beside it. Also these stretches are off a website, here's one that has these stretches explained:)

These stretches are from an ebook and they are the ones that I felt gave the best stretch out of the ebook... They didn't have names. So I named them myself. (if you'd like pictures of what I are, because you like my routine, I can scan them and send them to you). Just e-mail me.

I used the Lynx back stretcher a little more than I scheduled myself for. I used the Spine-worx a few times per week which isn't in my schedule.

And here's the supplements I have been taking during the past 4 weeks:

What I eat:

I eat a lot, I eat and relatively healthy (I always have). A lot of meats such as roast beef, turkey, ham, steak, breaded fish, non-breaded fish, salmon. I eat the veggies my mom makes when she cooks my meals. I love fruit (especially in the morning) such as strawberries, apples, oranges, cantaloupe, bananas and sometimes pears. The only pasta and bread I eat is whole wheat. I drink lots of milk, I guzzle orange juice (when we have it) and drink a fair bit of water.

Now and during the past 4 weeks I eat 2500-3000 cals a day (I'm just not taking weight gainer like I used to when weightlifting intensely, which added another 1300 cals).

Sleep:

I sleep about 8 hours per night, but with University mid-terms and projects some nights I sleep a bit less. I sleep without a pillow.

This is all so you get an idea of what I've been doing.

**UPDATE (Oct 24th) -- I just started to take Vitamin D and Calcium Magnesium daily, I also take Vitamin C a couple times a week. And I'm now doing the most stretches about 3 seconds or more longer than what it says on the routine.

Stretching Journal (21/6/16)

June 21, 2016 - Tuesday 

1. Touch Toes - 15 seconds / 10 repetitions
2. Pelvic Shift (Bridge Pose) - 25 seconds / 4 repetitions
3. Half Twist - 10 seconds / 6 reps x2 (6 reps on each side, 12 in total) 
4. Bow Pose - 25 seconds / 4 repetitions 
5. Side Arch  - 3 seconds / 9 repetitions x2 (9 reps on each side, 18 in total) 

I did the exercises in this exact same order, and of course, between each set of different poses I performed a restorative pose

As you can see, pose no.5 is a variation of "side arch" performed in the first day. It's important to have a large variety of exercises to chose from, otherwise the body will get used to it. Always push your limits, but of course stay safe and listen to your body, otherwise you might risk injuries.