In the quest for height enhancement, parents often explore various avenues, from sports to nutrition, seeking the best ways to support their children’s growth. Among these methods, hanging from a pull-up bar has emerged as a widely discussed practice. But what exactly does this simple activity offer in terms of height increase? Is it truly effective, and if so, how does it work? Delving into the realm of height enhancement through hanging unveils intriguing insights into the mechanics of growth and the potential benefits of this seemingly straightforward exercise. Let’s unravel the science behind hanging and its impact on height growth.

Can hanging help you grow taller?

The short answer is yes, as long as you are consistent and patient with this exercise.

But if you need a clear and detailed answer, let’s find out the science behind it!

When we walk around during the day, gravity affects our spine and joints by compressing them. It also contracts our muscles and squeezes cartilage, making us look shorter. And this is where hanging is effective in fighting the effects of gravity on the body, supporting height growth.

It is fine to use a firm branch of a tree if you do not have a pull-up bar at home. Basically, anything that might keep you up from the ground with your hands hanging above would be okay. This helps reduce the pressure from your spine, resulting in a momentary increase in height. And if you stay consistent with this exercise, the effect permanently remains to some extent. Importantly, it improves your overall posture.

How to hang yourself to get taller?

Similar to other forms of exercises, the hanging exercise should be done properly, or this might waste not only your time but also your energy.

Here are some considerations you should notice before doing this.

• Find a good set of horizontal bars that are high enough to support the whole length of the body.
• Make sure your feet are at least 1 inch above the ground. Avoid letting your feet touch the ground, or your spine will be compressed by gravity.
• Bend your knees in case you cannot stretch your body completely.
• Hold the bar and let your palms face away from the body.
• Remember to hold it tightly and just loosen your grip while relaxing.

Then continue learning a step-by-step way to do hanging exercises for height increase.

• Stand on a box or a plate underneath a pull-up bar so that your hands can nearly reach the bar.
• Change your body weight into tiptoes and put your hands on the bar wider than shoulder-width apart. Make sure your palms face away from your body.
• Lift your feet off the floor and engage your core.
• Maintain this position for at least 10 seconds without swinging.
• Release your hands to return to the starting position.
• Repeat the same at least 3 times per day.

How to guide a kid to do hang exercises?

Make sure your children use a pull-up bar for hanging under your supervision. First, guide them to concentrate on getting their grip. Start slowly and gradually increase their stamina. Start from 3 to 5 seconds initially and slowly go on to 10 seconds of hanging on the pull-up bar. You should check the height and comfort of the bar so that your children do not get hurt or scratched when they let go of the bar. If their skin is sensitive and easily gets chaffed, let them wear gloves to improve their grip.

Which other versions of hang exercises should you try?

Hanging bicycle

Relaxing your body and moving your legs like bicycling delivers a great increase in the growth of your legs.

How to do?

• Hang on a pull-up bar.
• Pull your shoulder blades down your back and keep them away from your ears.
• Bring your right knee up to your chest while engaging your abs.
• Lower it and repeat with your left knee.
• Avoid swinging your body and continue to cycle your legs.
• Finish two sets of 15 reps.

Hanging scissors

This is a straight-leg variation of the hanging bicycle and a great reversion for the double straight-leg raise.

How to do?

• Hang with your legs down straight.
• Squeeze your glutes and engage your abs.
• Raise your right leg straight in front of you. Make sure your leg is parallel to the ground.
• Pause a second before lowering it and lifting the other leg. 

Hanging splits

Doing this exercise helps strengthen your muscle strength and ensure healthy bodily circulation.

How to do?

• Hang on a pull-up bar with your grips shoulder-width apart.
• Stretch your right leg forward and your left leg backward.
• Push them as far apart as possible.
• Switch leg positions and keep continuing pushing.

Hanging knee raises

This exercise helps develop a strong core as well as challenges your forearms and grip. You will know whether you are doing it correctly if you feel enough pressure in your abs.

How to do?

• Hang on a pull-up bar and keep your body straight.
• Lift your knees towards your chest while engaging your core.
• Pause a second when your thighs are parallel to the floor.
• Lower your legs and repeat about 10 times.

Chin-ups

Performing chin-ups regularly helps lengthen and heighten your shoulders, arms, chest, and back. Also, it increases the release of growth hormones in your bloodstream.

How to do?

• Grab the chin-up bar.
• Extend your arms and legs, and make sure your elbows are slightly bent.
• Raise your whole body until your chin is above the bar.
• Cross your feet or bend your knees to deliver the weight evenly.
• Pause a second at the top and lower yourself back down.

The bottom line

There is no limit to the number of hanging exercises you can do to support your height gain. Although this exercise is simple and easy to do, you should take enough care to avoid unexpected injury and get better and quicker results. Also, you should combine hanging with additional steps to speed up your height growth process.

• Have a well-balanced diet rich in protein, vitamin A, vitamin D, calcium, zinc, and more nutrients.
• Get enough rest and sleep.
• Stretch regularly before and after hanging.
• Join at least one sport, like swimming or cycling.

As long as you follow what we suggest above, you might see new changes in your vertical height soon. Share your thoughts and what you think about this exercise. We would love to hear.

• Related post: Can Girls Grow After 16?