6 extremely effective ways to increase height by 5cm, did you know?

Even after puberty, increasing height by 5cm is still completely achievable if you know how to apply it correctly. The following 6 methods of increasing height will help you turn what seemed hopeless into reality.

1. Is it possible to increase height by 5cm even after puberty?

increase height by 5cm - through puberty

You can still increase your height by 5cm after going through puberty

Most of us have always thought that after puberty we will not be able to grow taller. However, this notion is completely wrong. Many scientific studies have shown that height completely improved over the age of 20.

  • Height growth is largely determined by growth hormones, besides, a reasonable diet and a scientific lifestyle also play a very important role.
  • So how to increase height? If you want to improve your height even after puberty, you need to build yourself a reasonable diet, rest, combined with regular exercise..

2. How to increase height by 5cm quickly?

2.1. Reasonable diet

Daily diet plays an important role to effectively increase height. In addition to the 3 main meals, you should add 4-5 extra meals and diversify the dishes, providing all kinds of dishes Essential vitamins and minerals, thereby helping the body to develop comprehensively.

foods to increase height by 5cm

Supplementing full of nutrients in the meal helps to increase height quickly

Two particularly important substances that need to be added to the daily diet to effectively increase height are Calcium and Vitamin D. Foods rich in Calcium and Vitamin D that you can easily find such as: dark green, eggs, fish, shrimp, crabs, legumes, cereals, etc.

  • In your daily meal, you should also eat a lot of green vegetables, fresh fruits to strengthen the resistance to help the body stay healthy.
  • You should form a habit of drinking milk every day. Every day should drink about 500-600ml of fresh milk and use dairy products such as cheese, yogurt, ice cream, etc.

When the body is provided with enough calcium and necessary minerals, increasing height by 5cm even after puberty will no longer be impossible.

Read more:

  • What to eat to increase height?
  • Foods and foods to increase height
  • 15 types of milk to increase height for children

2.2. Eat right meal

Eat right meals to help improve height

Should eat right meals and divide into many meals a day to improve height

Eating the right meals and at the right time helps the body absorb the maximum nutrients needed to effectively increase height.

In addition to the three main meals, you need to have 2-3 more snacks to provide all the necessary nutrients and help the digestive system be healthier.

Reference: Effective height increase menu

2.3. Drink a lot of water

Drink water to increase height quickly

Don’t forget that water is always an important factor to grow taller

It should be known that the discs of the spine are 90% water, if the body is not supplied with enough water, it will affect the development of discs and height.

To increase your height by 5cm quickly, remember to drink water from 2-2.5 liters daily. In addition to mineral water, filtered water you should also drink juices from fruits and vegetables to supplement nutrition.

2.4. Scientific sleep

Sleep plays an important role not only to help regenerate energy effectively after a tiring and stressful working day, but also to help grow taller.

get enough sleep to increase height by 5cm

Always get enough sleep and keep your mood comfortable, avoid stress to increase height quickly

When going into deep sleep, the body will secrete hormones that stimulate height growth.

You should get enough sleep, every day should sleep enough from 7-8 hours and sleep before 10pm so that the pituitary gland secretes a lot of growth hormone to help develop height effectively.

2.5. Exercises to increase height effectively

The following exercises all help stretch bones and spine, stimulate the body to secrete growth hormone to help grow taller, and relax the body effectively.

  • Cobra

Cobra is one of the yoga exercises to increase height very effectively, directly acting to relax the muscles of the back, thighs and hands, and stimulate the development of joint cartilage to increase height effectively.

Cobra exercises to increase height

Method to increase height with cobra exercises to help stretch the spine

The steps are as follows:

  • Step 1: Lie on your back comfortably on the exercise mat, placing your hands down along your legs.
  • Step 2: Slowly raise your upper body with both hands and bend your back to form an arc, hold this position for about 15 seconds..

    Step 3: Return to the original position and perform the exercise continuously.

Every day, you do it for 10-15 minutes to help increase height effectively.

  • Pull the spine forward

Pulling the spine forward has a positive effect of relaxing muscles, reducing muscle spasms, reducing pressure on intervertebral discs, helping the body relax and stimulating cartilage growth. You can do this exercise right before going to bed to quickly increase your height by 5cm.

increase height by 5cm - pull the spine

Practicing pulling the spine forward for 10-15 minutes before going to bed is a way to increase height quickly


  • Step 1: Sit on an exercise mat with your legs straight and your back straight.
  • Step 2: Open your legs into a V shape, arms raised straight in front of you parallel to the ground.
  • Step 3: Slowly reach forward, bring your hands to your legs, bring your upper body forward.
  • Step 4: Hold this position for as long as possible, then return to the original position, repeat this exercise about 10 times.

Do this exercise for 10-15 minutes for best results.

  • Bending over the head

This is an exercise that brings a positive impact to help the body become more flexible, strengthens the back.

increase height by 5cm - bend backwards over the head

Practice reverse bending to help your body become more flexible

This exercise is done as follows:

  • Step 1: Lie on your back on an exercise mat, put your hands along your body, palms facing down.
  • Step 2: Slowly bring your legs up and then bend back over your head so that your toes touch the mat or both feet touch the surface of the mat.
  • Step 3: Hold this position for 5-10 seconds and then return to the original position.

You can do it every day or every other day, for 10-15 minutes each time to make your body more supple and healthy.

  • Practice barbell, multi-purpose barbell

To increase your height by 5cm when you have passed puberty, you can’t forget the barbell.

Practicing the barbell will help stretch the lower part, stretch the spine, strengthen the muscles, help the body relax after many hours of studying or working.

Do barbell exercises to increase height

The pull-up bar is always a close friend to those who want to increase their height

To practice the barbell to increase height properly, follow these 3 steps:

  • Step 1: Stand with your feet shoulder-width apart and then bounce your feet up high.
  • Step 2: Hold firmly to the bar with both hands.
  • Step 3: Relax the whole body and stay in this position for as long as possible to effectively stretch the spine.

Perform this exercise for about 15-20 minutes, then stop, note during the practice the distance between the legs and the floor is about 10 cm apart.

If you feel too tired and can’t continue to stay on the bar, you should stop, avoid overdoing it, which is counterproductive. You should do this exercise 3-4 times a week to increase your height by 5cm quickly.

  • Exercise with dumbbells

Leg weight training is used to improve the flexibility of the back and leg muscles, strengthen the muscles, give you a strong and beautiful body.

Leg dumbbell exercises to increase height by 5 cm

Work hard with leg weights to make your body more solid

To do leg weight training, you follow 3 steps:

  • Step 1: Sit on the exercise mat, use two moderate weights to place on your ankles. Leaning back slightly, hands supporting the waist and hips.
  • Step 2: Slowly bring your right leg up and straighten it, and at the same time bring your left leg up and bend, hold this position for 10 seconds.
  • Step 3: Do the same exercise with the other leg. Do this sequentially for about 15-20 minutes, then stop.
  • Step 4: Remove the dumbbells and relax your legs to increase blood circulation.

With this exercise, you should do it in the morning or evening, 3-4 times a week will stimulate the body to secrete more growth hormone, lengthen bones to help increase optimal height.

Read more:

  • The most popular exercises to increase height today
  • Effective exercises to increase height within 3 weeks

2.6. Use functional foods to increase height

According to nutrition experts, functional foods that help increase height effectively need to have ingredients that work to make bones strong and supple: set of 3 Nano Calcium, D3, MK7 and important minerals,…

increase height by 5cm - height increase medicine

Vipteen is full of important substances to effectively increase height for children

  • Nano calcium: Is a type of Calcium that is prepared in the form of Nano with super small size, easily absorbed quickly into the blood and bones with the ability to absorb 200 times more than normal Calcium. In addition, Nano Calcium limits the formation of stones and reduces constipation, helping the bone and joint system to be supple, healthy and grow quickly for optimal height growth.
  • Vitamin D3: Vitamin D is a fat-soluble form of Vitamin D that plays a role in building and maintaining strong bones. Vitamin D3 also helps the body absorb calcium and phosphorus to the maximum, for strong bones.
  • MK7: Is a kind of natural Vitamin K2 extracted from soybeans fermented by Natto method. MK7 works to increase collagen for more supple bones, pull calcium out of soft tissues and blood vessels, attach calcium to bones for strong bones.
  • Minerals Magnesium, Zinc, Iron, Manganese, Silicon…: DThese are all important minerals that increase bone health and complete body development.

Read more articles Are height increasing pills real? and How does height increase functional food help improve physique? If you are still in doubt about the effect of the drug / functional food to increase height!

The ways to increase height 5cm above when done properly and regularly will promote bone and joint development, giving you the height you want. Besides, you also need to pay attention to stay away from factors that limit height growth such as: Avoid using stimulants, avoid sitting too much in one place or less sun exposure,…

>> See more: Excellent doctor, Dr. Le Thi Hai, former director of Nutrition Examination Center, National Institute of Nutrition will advise on how to increase height safely and effectively HERE.

Let’s train yourself a habit of scientific activities to increase height by 5cm even after puberty is not out of reach!

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