How to Grow Taller and Protect Your Back with Yoga Stretches and a Nutrition Stimulating Bone Growth
You can do a lot to protect and preserve the delicate balance in your back. Your most potent tool is regular exercise to grow taller.
With exercise you can:
• Increase your overall fitness.
• Shed excess pounds that stress your back.
• Stretch and tone your back muscles, and the muscles that support your stance, helping you resist injury.
• Reduce your risk of injury by warming up muscles.
• Increase long-term flexibility.
Your daily back routine have useful back exercises. If you have osteoporosis, talk to your doctor or a physical therapist before you begin an exercise program.
When you start an exercise program, set a goal of 30 minutes a day for most days of the week. You can do one full session or divide it into two 15-minute sessions or three 10-minute sessions throughout the day.
Keep in mind these four general guidelines:
This article describes the significance of exercise in preventing back pains. Strong arms, legs and abdominal muscles help relieve back strain. There are four general guidelines to consider when starting an exercise program. Activities that involve high-risk moves, such as tennis, racquetball and basketball, may pose great risk to the back. There are several sources of back pain, such as arthritis and osteoporosis.
When starting an exercise program, choose an activity that is easy on your back:
• Consider swimming and other water exercises. Because you don’t bear weight during these activities, they place minimal strain on your lower back.
• Work out on a stationary bike, or make some swimming. These forms of exercise jar your back less than running on hard surfaces.
• Ride a bicycle. Be sure to adjust the seat and handlebars so that you assume proper posture while pedaling. For tips on posture, you must protect your back with careful movements.
• If you play sports, protect your back. Warm up well and stretch for 10 minutes to prepare for the full range of motion required to grow taller.Your daily back routine, for stretching exercises. Avoid high-risk moves like lifting anything that has a bigger mass then you without help.
Activities that involve a lot of twisting, quick stops and sudden starts, and impact on hard surfaces pose the greatest risk to your back. These types of activities include tennis, racquetball, basketball and contact sports such as football.
Also avoid movements that exaggerate the stretch of your muscles. For example, don’t try to touch your toes with your legs straight. Reinforce your grow taller exercise with diet.
Despite the many food fads, no special diet is proven to reverse sources of back pain such as arthritis (inflammation of the joints) or osteoporosis.
However, you can eat a varied diet emphasizing low-fat and high-fiber foods to maintain a healthy weight while growing taller. Excess pounds add stress to your weight-bearing joints, worsen pain, and promote stiffness and inflammation.
Many people think that choosing a healthy diet to grow taller requires making drastic changes in what they eat. Often that’s not the case at all. A few small, gradual changes can make a big difference in the long run.
Follow these tips:
• Moderate your food intake. If you eat reasonable portion sizes, it’s easier to include all the foods you enjoy and still have a healthy diet.
• Eat slowly. It takes about 20 minutes for your brain to receive the signal that you’re full. Make sure your meals last at least this long.
• Try something new and different. No single food supplies all the amino acids to grow taller you need. Change the quality of foods you eat by trying to add more fruits and vegetables, whole-grain breads and cereals, and dried peas and beans.
• Balance your choices over time. Your food choices over several days should average out to a balance of nutrients. Not all the meals you eat have to be perfect.
• Eat three or more calcium-rich foods every day. These foods help to maintain optimal bone health and prevent age-related bone loss. Calcium-rich foods include milk, yogurt, cheese, canned salmon with bones, collards and calcium-fortified orange juice. Also consume vitamin D to help your body absorb dietary calcium. Ask your doctor or a registered dietitian about ways to get the specific amounts of calcium and vitamin D you need.
• Limit foods and chemicals that decrease your vital calcium supply. A high-protein diet can reduce the amount of calcium your body absorbs. Keep portions of meat, poultry, fish and other protein sources at 5 to 7 ounces daily. Also limit sodium, alcohol and caffeine. Induce some natural amino acids to grow taller to your diet.
Your daily back routine
Here are basic exercises to strengthen and strengthen your back and supporting muscles.
Try to work at least 15 minutes of back exercise into your daily routine. Do each exercise three or four times, then increase your goal over time. Remember not to hold your breath. Aerobic exercise aims to help you breathe fully and deeply.
If you have osteoporosis, get medical advice before doing these exercises to grow taller.
Knee to shoulder stretch: Lie on your back on a firm surface. Bend your knees and keep your feet flat. (This is the starting position. bring your left knee near your chest with both hands.) Hold for 15 to 30 seconds. Return to the starting position. Repeat with the opposite leg. Repeat with each leg three or four times.
Leg lifts: Step 1–Lie face down on a firm surface with a large pillow under your hips and lower abdomen. Keeping your knee bent, raise your leg slightly off the surface and hold for about 5 seconds. Repeat several times with both legs.
Leg lifts: Step 2–Repeat the exercise with your leg straight. Raise one leg slightly off the surface and hold for about 5 seconds. Repeat several times with both legs.
Half way sit-up: Crouch on your back on a sturdy surface. Bend your knees and keep your feet flat. (This is the starting position.) Stretch out your arms and reach toward your knees with your hands. Keep reaching until your shoulder blades no longer touch the ground. Do not grasp your knees. Maintain this position for a little while then repeat several times to complete the first step of grow taller 4 smarts program.
Kristina J.Lloyd is a Yoga trainer from Toronto. Her vast experience about yoga breathing and stretching techniques will help you find ways to grow taller naturally. She has also advanced fitness knowledge to share with you feel free to visit her facebook or the grow taller 4 smarts blog. http://www.growtaller4smarts.biz
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