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 

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 (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.

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.