How to get taller by playing basketball

Does Basketball Make You Taller?

If you’re a fan of professional basketball or have ever watched an NBA game, you’ve probably noticed that the players are substantially taller than the average individual.

This begs the question: Does playing basketball make you taller, or does competitive basketball naturally select for taller athletes because of the advantage it gives them during play?

This is an especially interesting question if you’re looking to add a few inches to your height.

Unfortunately, for those looking to increase their height, no evidence to date suggests that basketball — or any form of exercise — plays a statistically significant role in increasing your maximum height.

Your maximum potential height is primarily determined by genetics, with environmental factors like nutrition during childhood and adolescence playing a secondary role in determining how close you get to your genetic height potential.

The good news is that despite the lack of effect on height, playing basketball offers a host of other benefits that make it an excellent activity for youth and adults alike.

This article breaks down everything you need to know about basketball and increasing your height.

No scientific evidence supports the idea basketball increases your height, and this lack of evidence is not due to a lack of research.

The sport of basketball has been around for a while, and plenty of research has analyzed its effects on physical parameters.

For example, a recent study looked at the effects of 10 weeks of basketball training on youth anthropometric and physiological characteristics. It observed improvements in lean body mass, jump height, grip strength, and other athletic performance (1).

Additional research on adults found that recreational basketball improved various health metrics, such as blood pressure and body fat percentages, after several months of play (2).

Although these specific studies were not specifically meant to assess changes in height, any theoretical height increases would have been noted, as this data was collected from participants.

The point is that basketball is not an understudied sport, so it’s fairly safe to assume that any research on basketball and height would be well published and publicized.

You can further assess the potential effect of basketball and height by breaking down the sport’s athletic movements and looking for research on whether these activities have the potential to increase height.

Basketball as a sport relies heavily on the following movements, all of which have been well studied for their effects on human physiology:

• running and sprinting
• jumping
• changes of direction
• overhead tossing
• chest passing

If you expand your search to studies that have looked at these athletic skills, there’s still a lack of evidence supporting height gains from training programs incorporating exercises in these categories.

Although scientific discoveries can always change the potential evidence supporting the causes and effects of various exercise programs, no evidence supports basketball or any other physical activity intervention as a means to increase height.

Summary

There’s no evidence that basketball or any physical activity has a positive effect on maximum height.

Independent of athletic activity’s lack of effect on height, maximum height and the factors that affect it have been very well studied.

Growth in height is driven by bones growing in length. This process occurs throughout childhood and adolescence.

Bone elongation occurs at the epiphyseal growth plates, which are cartilaginous structures located on the ends of many different bones in children.

The greatest increases in height occur primarily during infancy and again during the pubertal growth spurt.

Toward the end of adolescence and early adulthood, the growth plates harden, and further growth in the length of bones ceases.

Note that it’s still possible to increase bone width and density via a proper exercise and nutrition program. Improving bone density is beneficial for your health, strength, and longevity, but it does not influence your overall height.

The overwhelming body of research on height shows that genetics plays a 60–95% determining role in maximum adult height (3).

Proper nutrition during childhood and adolescence fills in the final determining factor.

Adequate nutrition ensures that you reach your full genetic potential, but you cannot exceed your genetic maximum, which is predetermined at birth.

The same body of research suggests that malnutrition, which can include being either underweight or obese as a child, can decrease your ultimate height as an adult (4, 5).

If nutritional intake is insufficient during youth development, the body prioritizes vital functions and diverts the key nutrients away from bone elongation growth.

If your goal is to maximize the height of your children, ensuring they consume enough of a wide variety of healthy, nutrient-dense foods while limiting junk food is your best bet.

Once again, the limiting cutoff is their genetically programmed maximal height.

When it comes to increasing your height as an adult, there’s no scientifically proven method to do so.

Summary

Maximal height is genetically determined but can be stunted during childhood by inadequate nutritional intake. It’s impossible to increase your height in adulthood.

Although basketball will not increase your height, it’s an immensely beneficial activity for youth and adults alike.

The scientific benefits of basketball and its associated athletic skills have been well studied and include the following (6, 7, 8):

• increased maximal oxygen uptake
• improved time to exhaustion during physical activity
• improved lean body mass
• improved bone mineral density
• decreased mean blood pressure
• decreased body fat percentage
• decreased resting heart rate
• improved upper- and lower-body explosive strength
• improved coordination in both able-bodied and disabled athletes

In general, participation in physical activities delivers a host of benefits.

Given that basketball includes both cardiovascular training as well as plyometric, explosive movements like jumping and passing, playing basketball improves health in several ways.

Additionally, competitive basketball players and serious recreational athletes likely participate in related strength and conditioning to improve basketball performance. This separate training likely compounds the benefits experienced from basketball alone.

Summary

Although basketball does not increase maximum height, it offers many health and performance benefits.

While there’s no evidence that basketball increases your height, you may still be unconvinced when looking at the rosters of elite basketball teams.

This boils down to correlation versus causation.

Since basketball requires players to out jump one another for scoring, blocking, and recovering the ball, taller players have a distinct advantage.

For the same jumping ability, a taller player will reach a greater maximum height.

While a shorter player may be able to compensate for their height by increasing their vertical jump, there’s a practical limit to how much higher you can jump once you’re already an elite athlete.

An elite player with a height disadvantage of 6 or more inches (about 15 or more cm) compared with a similarly skilled player will have an exceedingly difficult time overcoming the physical discrepancy.

For proof of this fact, consider this 2020 statistical evaluation of elite basketball players. It found that teams with greater average player heights consistently outperformed teams with shorter average heights (9).

This was true on both a team level and individual player level, with taller players consistently outperforming shorter players.

As such, coaches selecting players for elite teams will likely favor taller players because, on average, these players will perform better.

Since players are selected on a performance basis, the ultimate result will be that elite basketball team rosters have players who are substantially taller than the average person.

It may be tempting to assume that the years of play required to even try out for an elite team might have influenced the players’ height. Nevertheless, there’s simply no evidence to support this.

Summary

Taller basketball players outperform shorter players, on average, leading to elite basketball team rosters having much greater average heights than the general population.

Although basketball is an overall healthy activity and fairly low-risk sport, there are a few considerations to note when it comes to height and bone growth in youth populations.

Because basketball involves jumping, cutting movements, and the potential for falls and fractures, care must be taken to minimize fracture risks and properly address any fractures that occur.

Research on long bone fractures in children reveals that upward of a third of fractures result in damage to the growth plate (10).

When effectively managed and treated, youth can often fully recover with little to no long-term damage.

In the event of improper treatment, damage to growth plates can stunt or halt growth regarding the overall length of bones.

Growth plate damage can cause a number of problems related to a reduction in maximum height, including the risk of limbs being different lengths.

To avoid this, ensure that any bone fractures sustained during the growing years are promptly assessed and treated by a medical professional.

Another preemptive measure to avoid the risk is ensuring that your child’s youth sports coach fully understands the risks and safety protocols when it comes to youth athletic activities.

During certain stages of growth, the plates are more susceptible to damage, and certain forms of exercise may be contraindicated.

A coach certified to work with youth populations will be very familiar with the ins and outs of safety regarding fractures and plate damage.

Overall, the benefits of youth physical activity, including potentially injurious activity, far outweigh the risks. If proper caution and care are taken both preemptively and following any injury, there’s little risk of stunted growth in youth populations.

For adults, fractures are serious injuries that require varying degrees of medical attention, but they’re not at the same risk of decreased maximal height given that bone length growth is complete in adulthood.

In addition to fractures, basketball has the potential to lead to other soft tissue injuries like sprains and strains.

While these injuries are painful and temporarily debilitating, they do not pose a serious risk of decreased maximal height.

Summary

Among youth, proper preemptive and post-injury care should be taken to minimize growth plate damage risk. Adults are not at risk of decreased height from injuries, and the overall benefits of basketball outweigh the risks among both youth and adults.

Although there’s no scientifically proven method to increase height beyond genetic capacity nor following the hardening of epiphyseal plates, a number of exercise programs and dietary supplements claim to make you taller.

Generally, the only risk of exercise programs aimed at increased height is that they will not work, at least when it comes to height.

The programs may be beneficial for other fitness goals, but be wary of any positive claims about exercise making you taller.

When it comes to supplements, you should practice even more caution. There is no evidence that supplements can increase the height of an adult.

Furthermore, the supplement industry is not regulated, and you run the risk of taking supplements with unverified, untested, or tainted ingredients.

The best-case scenario for height-improving supplements is that they do not work and are a waste of money.

In the worst case, you run the risk of taking potentially harmful ingredients, particularly when you do not know the specific amounts of each component in a supplement blend.

Summary

Exercise programs and supplements claiming to increase height are unproven and unlikely to have the intended effect. Always exercise caution when taking any dietary supplement and consult your healthcare provider in advance.

You may strive to increase your height for any number of reasons, including sports performance and general aesthetics.

Given that basketball players tend to be tall, you might assume that basketball can help increase maximal height.

Unfortunately, no evidence suggests that basketball or any other physical activity increases your maximal height. The same is true for supplements and any other tricks marketed to increase your height.

Height is determined primarily by genetic factors and secondarily by nutrition during childhood and adolescence.

By the time you reach adulthood, your bone growth plates close and further increases in height are biologically impossible.

Great basketball players are taller, on average, because height gives players a distinct advantage on the court. Accordingly, team selections consistently favor tall individuals.

The good news is that playing basketball and participating in similar physical activities offer a wide range of benefits for both health and athletic performance.

Do not be discouraged by the fact that you cannot increase your height.

You can still be a healthy, thriving individual and increase your performance in basketball and other sports through consistent participation and training.

Does basketball make you taller? Revealing the truth

When watching professional basketball players on television, we can’t help but wonder how they are so tall. Is it because of their genetics, or can basketball make you taller? Indeed, many people assume the player’s height is somehow connected with the sport they play. Such an assumption is even backed by several scientific studies over the years. A deeper look is required to better understand the relationship between playing basketball and height growth. Can you grow taller by playing basketball, or does the sport require an outstanding height in order to succeed? Read on to find out!

Does playing basketball make you taller?

Contents

• 1 Does playing basketball make you taller?
• 2 How do you grow taller in basketball? Why are basketball players so tall?
• 3 Crazy growth spurts in basketball
• 4 What is the best age to play basketball?
• 5 What positions are the best to improve height?
  • 5. 1 Dribbling
  • 5.2 Jump and throw the ball into the basket
  • 5.3 Throw the ball from afar
• 6 Other benefits of basketball

New findings indicate that there exists a correlation between human height development and basketball. Some people disregard this as an old wives’ tale, arguing that genetics is the sole determinant of how tall you’ll be. However, there’s evidence suggesting that the movements involved in playing the game of basketball may help boost height growth during your growing years.

Playing basketball increase height

In fact, according to scientists, the body current flow to your brain increases with jumping while playing basketball. This stimulates the production of growth hormone within your body, thereby making you grow taller. High levels of growth hormone in both males and females have the ability to boost rapid height gain. With increased growth hormone levels, basketball players can grow taller fast during their developmental years and eventually reach or even surpass their genetically predetermined height.

Moreover, playing basketball means you have to do a lot of running, jumping, shooting and dribbling, in which running stimulates the release of growth hormone, jumping triggers blood flow to the growth plates to amplify their functions, shooting and dribbling promote height by stretching your arms and spine. It can be said all of the movements when playing basketball contribute to height growth one way or another.

This could explain why many NBA stars have significant growth spurts in high school. Some of them even grew taller by 8 inches in one summer by playing basketball.

What about volleyball, the players also do a lot of jumping? The average height of male volleyball players is 6 feet 6.5 inches. So, it’s likely that volleyball has the same height-increasing benefit, too. Despite this, having dominant height gives players an advantage over their rivals when they step on the court. The higher a player is, the greater their reach to get the ball is. For this reason, most volleyball teams only recruit tall players unless you have a special talent.

When puberty hits you, your height will grow at the fastest rate in the following two years. Puberty usually lasts between two and five years for most teenagers. But if your growth plates are still open, you have a pretty good chance of growing taller naturally.

Playing basketball regularly during your growing years, especially puberty will promote bone growth and bone strength, thus accelerating your height development. Combine your basketball games with stretching exercises as well to foster good health and flexible muscles.

Why are basketball players so tall?

What’s more, you should look after what you eat every day as nutrition is the most powerful external factor that influences how tall you will become. In other words, if you rely heavily on junk food instead of having a healthy and balanced diet, you can’t reach your full height potential. As a result, you should make sure that your body acquires enough essential nutrients to grow at an optimal rate and reach its genetically predetermined height.

In addition to nutrition, sleep is extremely important when growing up. Proper sleep facilitates the release of growth hormone that is responsible for height growth. Not only will you wake up feeling refreshed but you also grow taller after a good night’s sleep. Therefore, you need to sleep for at least 8 hours a day and avoid staying up late at all costs.

Leading a healthy lifestyle will also help you add those extra inches to your height. Avoid smoking, alcohol, and drugs to maximize your height gain.

Aside from mind-blowing shoots and astounding games, the sport is also renowned for the crazy growth spurts of some of the best players. In fact, many players could make it to the NBA after experiencing a monster growth spurt that happened during high school, which allowed them to get a scholarship to popular basketball teams at prestigious colleges. Many players are already excellent in their states and are working on their skills, then one year they grow taller by 6 to 12 inches, making them eligible for the NBA.

It’s becoming more and more difficult to stand out as a basketball player as tall and athletic players mostly depend more on their physical strength than their skills. So, unless you’re a freak athlete, you can’t compete in the game without a dominant height. Growth spurts have helped a lot of players achieve huge success after putting effort into honing their skills and then growing a few more inches in one summer.

Children should start playing basketball when they are young, typically around age five or six. At this age, they will learn the basics of the game as well as develop their enthusiasm. Normally, they can learn to bounce, throw, and catch a ball. Then when they progress, about seven to nine or so, they can start learning how to dribble and the rules. They also participate in teams and play with the others in the same group.

Children at ten can start a strength training program incorporating flexibility exercises, such as pushing, pulling, squatting, and lunging. These actions will help them stay focused and motivated, thereby improving their strength, movement, and coordination.

What positions are the best to improve height?

Dribbling

This action requires you to bounce the ball continuously to attack. It is often done with the dominant hand, but you should practice with both hands to trigger growth hormone production.

Jump and throw the ball into the basket

This movement stimulates the growth plates to produce more growth cartilage. While jumping, try to keep your back straight for maximum spine growth. Also, you should pay attention to two important ways to increase height effectively.

• The jump shot is a basic exercise to support height growth, often used during the game. When you jump, make sure to keep a distance between your legs and bend your shoulders and knees to bounce up.
• Layup is often taken place in a short time. You run quickly and jump as high as possible to place the ball into the basket. This action helps improve the flexibility of your legs.

Throw the ball from afar

This skill is necessary in case you cannot reach the opponent’s basket. To perform accurately, you need to jump high and reach out so that your opponent cannot steal the ball. At the same time, your head, neck, and back should be in a straight line. That said, throwing the ball from afar is effective for cartilage and bone growth, thereby stimulating height gain.

So far we’ve known that basketball can increase height, but does it have other benefits? The answer is yes, playing basketball has lasting mental, physical, and social benefits that contribute to building a healthy and happy life.

• Boosting your cardiovascular health. Basketball requires intensity like any other aerobic workout, which gets your heart pumping and thus reduces the risk of heart disease.
• Burning calories. The motions involved in playing basketball can burn a lot of calories for players. This would prevent weight gain effectively and keep the players’ fitness in check.
• Improving the immune system. Playing basketball strengthens the body’s internal defense system. Having a healthy and strong immune system protects our bodies from toxins, bacteria, and viruses – all of which can make us sick.
• Developing and promoting bone strength as well as muscle development. Basketball reduces the risk of osteoporosis and fractures. Besides, it facilitates mineral absorption into our bones, making them stronger. Furthermore, the sport stimulates the corresponding muscles and strengthens them to a great extent.
• Benefiting mental health. Your overall confidence and self-esteem are enhanced with the skills you develop in the game. Concentration and self-discipline will also be improved when training and playing as part of a team, especially with a coach.
• Chances of socializing. You can make lasting friendships and connections through playing basketball as it’s a team sport. Your team can eventually be your number 1 support however tough the competition is.

Go to top

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• Related post: Popular methods to predict your Maximum Potential Height

Joy Bauer

Joy bauer – Expert in the field of height increase with more than 15 years of studying and working in the US. I am currently the author of articles sharing the knowledge and experience of increasing height at the website Howtogrowtaller. If you have any questions about height increase, feel free to ask me.

How to grow up to be a basketball player? | Article in the journal "Young scientist"

Author : Postrelkin Mikhail Artemovich

Supervisor : Burova Natalya Viktorovna

Category : Special issue

Posted by in young scientist №3 (23) March 2019

Publication date : 03/29/2019 2019-03-29

Article viewed: 9044 times

Download electronic version

Postrelkin, M. A. How to grow up to be a basketball player? / M. A. Postrelkin, N. V. Burova. - Text: direct // Young scientist. - 2019. - No. 3.1 (23.1). — S. 81-83. — URL: https://moluch.ru/young/archive/23/1459/ (date of access: 11/17/2022).



This article tells about how you can increase the height of a person, what you need to do to become a basketball player. Studying the issue of children's growth, the authors highlight the factors that influence it. Particular attention is focused on the game of basketball, which has a positive effect on the child's growth.

Keywords: growth, health, diet, stretching, basketball.

I have been playing basketball for almost a year now. Basketball helped me love physical activity. Constant training helps to become stronger, more resilient, develop, achieve results. You have to run a lot, jump, do push-ups to be in good shape and improve your results. In the summer, a recruitment to the team of my dreams was announced. However, they did not take me, because I was not tall enough. I was very upset, but after a while I decided to study the questions: “How can I increase my height? What needs to be done for this?

The relevance of this study lies in the fact that in modern basketball, the growth of an athlete plays one of the most important roles.

The purpose of study is to find out if it is possible to increase the height of a person and what needs to be done to achieve this.

Study objectives:

− to study the history of the emergence of the game of basketball;

- find factors that affect human growth;

- Find out if playing basketball affects the growth of the child;

− Draw conclusions.

Object research is a 2nd grade student.

Subject of research — growth of a 2nd grade student.

Research methods:

− study of literature;

- access to the Internet, computer;

− survey of basketball coaches;

− observation;

- experiment.

Hypothesis - with the help of special exercises and diet, you can increase your height.

In this article, I will describe in detail the results of my research.

First, I want to turn to the history of basketball.

Basketball was invented by American college teacher James Naismith in 1891. Working as a physical education teacher, he decided to diversify the students' physical exercises and came up with the following game: he tied two peach baskets to the railing of the balcony of the gym and, dividing the students into two teams, offered them a game, the meaning of which was to throw more balls into the basket of opponents. This is how basketball was born.

The date of the birth of basketball in Russia is considered to be 1906. Place of birth - St. Petersburg, sports society "Mayak".

Basketball entered the Olympic Games in 1936. in Berlin.

Currently, the average height of basketball players is 190-195 cm. But there are also record holders - the tallest basketball players in the world are Soviet basketball player Alexander Sizonenko and Libyan basketball player Suleiman Ali Nashnush. Each has a height of 2 m 45 cm.

Studying the issue of children's growth, I identified 5 factors that affect it.

Factor No. 1 Heredity, i.e. a child whose parents are tall is more likely to grow up than a child whose parents are medium or short.

Factor No. 2 Quantity and baby sleep quality. The child grows most intensively during sleep, especially in the morning. Hence the conclusion: if a child is chronically sleep deprived or forced to wake up early and get up, this can negatively affect his growth.

Factor No. 3 Psychological state of the child. Scientists have proven that growth slows down in the absence of love. A child grows well in an atmosphere of happiness and joy, when he feels protected and safe.

Factor No. 4 Power. In order for a child to grow well, his diet must be correct and balanced. Here are 10 main foods that significantly affect the growth process: o ryanka, bananas, legumes, chicken eggs, beef, seafood, walnuts, cottage cheese, honey and apples.

But SUGAR is not good for growth and even slows it down. Therefore, you need to limit the use of all kinds of sweets !!!

Factor No. 5 Physical development. Scientific evidence shows that playing sports has a positive effect on the physical development of the child and contributes to his growth. Among these sports are: swimming, morning exercises, athletics, throwing, long and high jumps, exercise on the horizontal bar, football, hockey, basketball, volleyball, tennis, badminton. These sports make it possible to stretch the arms and legs, straighten the spine, which contributes to the proper growth of bones. To achieve a positive effect, you need to do at least 45 minutes a day. Especially good outdoors.

Also, stretching is useful for the growth of the child.

POWER SPORTS can negatively affect the growth of the child, because in the process of training, the growth of joints, muscles and ligaments is inhibited.

Having studied the information about a person’s height on my own, I turned to the coach with the question: “Why is basketball good for growth?” Here's what my coach said.

Basketball really, positively affects growth. There are several reasons for this.

The first reason. When you perform sudden movements and jumps, which are filled with basketball training and matches, hormonal levels increase, growth hormone is more actively produced.

The second reason. Constant jumping during the game creates micro-destructions (micro-cracks) of the leg bones. These microcracks promote cell division within bones, making bones stronger, thicker, and longer.

The third reason. Constantly jumping after the ball or towards the ring, you are programming your psyche that you need a higher growth.

Having studied all the information about the possibilities of increasing growth, I got down to business. First of all, I began to eat right: every day I always ate oatmeal, cottage cheese, eggs, bananas, nuts, a lot of berries. Almost all summer I lived in the country, where I swam a lot in the river. Every day I did stretching, practiced exercises with a ball, jumped rope. Slept at least 9hours.

As a result, my height increased by 3 cm during the summer months, and by another 2 cm during the autumn months. You can see my height data in the diagram.

Based on the above, the following conclusions can be drawn:

1. In basketball, player height plays an important role.
2. With the help of special exercises and diet, you can increase your height.
3. Playing basketball has a positive effect on growth.

Basic terms (automatically generated) : basketball, human height, height, tall, my height, sport, children's height, child's height, Game, child.

Keywords

growth, health, diet, stretching, basketball

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I won't disappoint you. Want to listen to various nasty things, please contact the forum. There are comrades there who can treat you well, both in jest and in earnest. However, you can still grow. Of course, not everyone can reach the level of Tim Duncan (215 cm) or at least Tracy McGrady (203 cm), but still you can grow up so that you no longer get under your feet on the court and breathe into your navel. it is good to rummage on the Internet, and then follow the given program. But you don’t need to rummage through the Internet, since I have already done this and now everything is available on this site. (Also, Internet searches for 'height enhancement' brought me more often to sites that offered penis enlargement. Fortunately, this problem does not bother me. I hope you do too, because our site will not be able to help you with this issue. )
So, what is required for this?

• It is required to observe a healthy lifestyle: proper sleep, rational nutrition, stop smoking and alcohol, otherwise everything said below will lose its meaning. And it is desirable not to expose yourself to stress.

• Talking about nutrition. In the diet, it is necessary to increase the content of vitamin A, a.k.a. growth vitamin. Beta-carotene, which the body processes into this vitamin, contains carrots, peppers, eggs (yolk), milk, mangoes, apricots, zucchini, as well as spinach and cabbage.

• Lying on a couch will not stretch your limbs, unless, of course, you lie on a Procrustean bed. But since Procrustes specifically screwed up by calling Theseus to him (for those who do not know, this is from ancient Greek mythology), this option no longer exists, however, it is not recommended in any case. Therefore, exercise is required. The technologies are described below.

• If possible, visit the pool; from team sports, choose: well, of course, basketball. Why are you still doing this? And further! A person can continue to grow up to age 27, and sometimes longer. And even if you have not grown for several years, it still does not mean anything.

Mirzakarim Norbekov's method.
(borrowed from the website ‘Workshop of Lifters and Pumps’)

All the exercises described below are only part of the warm-up of Mirzakarim Norbekov’s unique general health-improving technique. Here is what the author of the technique himself says: “After 7-8 days of classes, all patients note an increase in height from two to ten or more centimeters. Of course, a person does not grow from exercise. It’s just that a person acquires his natural shape and flexibility by restoring the elasticity of the intervertebral discs.”
But I am sure that these few centimeters will improve your mood and give you an incentive to continue with other methods. And now it's time to get acquainted with the complex of exercises.

Exercises for the upper shoulder girdle. Only the upper part of the spine is involved.

• Shoulders forward. Pull the chin to the chest. Then we bend the shoulders and head 15 times forward, 15 times back. For each movement 6 seconds. The chin reaches the chest; without breaking away, we stretch in the direction of the abdomen; the upper part of the spine should bend like a bow, and at this moment we pull the shoulders forward and towards each other, tensing. Don't raise your shoulders. Without stopping, we move on to tilting back. At first, the head rests against the back, we pull it down, and the shoulders begin to pull back towards each other. Breathing: while moving forward - exhale, backward - inhale.

• Raising and lowering the shoulders. The head is motionless, the spine is straight. Lowering the shoulders, pull the arms down with effort. Similarly, we do the exercise, raising the shoulders up.

• Circular hand movements 15 times. Imagine a steam locomotive. Let's mentally turn the shoulders into wheels and start moving gradually, slowly, expanding the circle of movements. Breathe evenly, without effort.

• Tilts left and right, arms at your sides. This exercise is performed while standing. With your right hand, try to reach the right foot, with the left - to the left. Of course, you won’t get to the foot, but you will achieve the desired effect - the spine will become more flexible. The essence of the exercise is that when the arms do not come off the body, the upper part of the spine bends. Tilts are performed 10 times in each direction. Exhale while bending, inhale while lifting. Exercises for the middle part of the spine.

Thoracic and lumbar.

• Bending forward, as if trying to reach the belly with the nose. This exercise is best done while sitting in a chair. We hold the seat with our hands and pull our head to the stomach. Exhale while bending and inhale when lifting the head. Straighten your back completely. For each movement for 5-6 seconds, only 10 movements. Then we bend back, as if trying to reach the buttocks with the back of the head.

• Spinal rotation. Back and head in one straight line. We turn our shoulders and head to the right until it stops. When the shoulders are turned all the way, we make oscillatory movements, with a slight effort we try to capture extra centimeters in each movement. 1-5 movements on one turn, then again. After that, we turn to the left and again do two times in 15 movements. Don't hold your breath. 20 seconds for one turn and 1 second for one oscillatory movement.

Exercises for the lower spine. Lumbo-sacral region.

• Performed standing. Feet shoulder-width apart, fists on the kidney area, elbows behind as close as possible to each other. After the fists rest on the lower back, we begin to gradually lean back. First we tilt our head, then gradually our back. Imagine scales. Your fists play the role of the central axis: ready and back - one bowl, the lower body and legs - the second. We pull them to each other in an arc. When you feel that it is impossible to bend further, start the main exercise. Without unbending, we make oscillatory movements with the intention of capturing extra centimeters - 2 times in 15 movements. Do not hold your breath while turning, do not bend your knees while bending. Now let's move on to a simpler exercise.

• Performed sitting on the floor. Hands on knees, leaning forward. We put our hands on the sides of the hips and begin to bend forward. When the spine does not let go further, we add force and grab a few more centimeters. Norma - you need to get your knees with your nose, then we will try to touch the rug. Don't be alarmed if your nose stops a long way from your knees in the early days.

• Back bends with raised arms. This movement is performed while standing. Legs shoulder width apart. Breathing is free. The load is calculated on the entire spine. We raise our hands up. Fingers in the castle and, without bending the knees, we begin to move. When the spine no longer bends, we again add force.

• Side bends with raised arms. Performed standing. Legs and shoulders on the same line, do as exercise 3, but to the right and left.

• Feet shoulder width apart. Try to see the lateral surface of the foot from the opposite side. Turns back - to the right, then to the left.

• Now imagine that you are trying to look back at your heels. For a better view, you can bend back a little. Here we come to the beginning of the necessary movements. That is, when you turn back, start oscillating movements to see the right leg from the outside and behind. Now try to see her, turning back from your left shoulder and without moving your legs. Purpose: to increase the flexibility of the movement of the spine around its axis. Attention is on the spine.

• The exercise is performed while sitting on a mat. Legs are spread apart. Maximum inclinations to the left, right leg, in the middle, during exhalation. Put your palms on your chest and with your right shoulder try to reach your right knee 10 times, then with your left shoulder - your left knee. Then forward, to the floor - with two shoulders. The meaning of these movements is that during their execution, the shoulders must be rotated as much as possible.

And now the same exercise, just try to reach your toes with your shoulder.

Some advice from the author on the entire methodology.

• Don't get ahead of the curve. In the first three or four days, do not draw final conclusions about yourself, your capabilities and this technique.

• Avoid whiners.

• Avoid talking or distractions during class.

• Mechanical performance of classes is unacceptable, without meaning and purpose.

• Don't overexert yourself. A sign of improper operation is a feeling of heaviness in the head.

• Do not doze off during work, drowsiness is unacceptable.

• You can't exercise when you're tired and hungry.

• Any excuses for your laziness and passivity are unacceptable.

• The main prohibition is an unlimited stretching of the recovery time. A set of exercises to increase growth by building cartilage between the vertebrae of the spine and by irritating the tubular bones of the legs.

The complex is taken from the Carlos Home Page. According to the author of the site, these exercises were taken from a person who, by systematically performing them, has grown by 20 cm in 1.5 years! The only rule when performing is regularity (minimum - 1 time per day, normally - in the morning and evening, if there is no other indication).

Leg exercises.

• Outdoor games (1-2 times a week for 2 hours, minimum 1 hour).

• Variable running (4 times a week, at least 3 km).

• Skipping rope (4 times a week for 1-3 minutes). To avoid injury, it is advised to carefully increase the load. Spinal exercises. The frequency of classes is 2 times a day, in the morning and in the evening every day. All exercises are performed with maximum amplitude and maximum speed.

• Gymnastic stick behind the shoulders, feet wider than shoulder width (1.5 shoulder width). Tilts to the sides 25-50 times in each direction.

• Starting position as in paragraph 1. Maximum amplitude turns of the shoulder girdle (with a stick) 25-50 times in each direction.

• Performed similarly to the 1st exercise, but sitting on a stool.

• Performed similarly to the 2nd exercise, but sitting on a stool.

• Starting position: sitting on a low stool (0.5 height of an ordinary stool). The hands are clasped behind the head, the elbows are spread along the shoulders. Touch the left knee with the right elbow, return to the starting position. Then touch your right knee with your left elbow. Perform 25-50 times in each direction.

Note: If at 50 repetitions there will be an average degree of fatigue, then move on to 2 sets. Additional recommendations. So, you have familiarized yourself with two sets of exercises. They certainly have the right to life. But… Nothing surprised you? These complexes do not include exercises on the crossbar.

Therefore, I will add some more useful exercises.

• Starting position: hanging on the bar, grip straight, hands moved together, feet should not reach the floor. Perform rotational movements, deviating from the vertical axis, clockwise, then counterclockwise. In this exercise, the hands and feet seem to remain in place, and the pelvis moves in a circle. Start moving carefully. At first, the spine may crackle a little. Gradually increase the range of motion and speed of the exercise.

• A rather difficult exercise (especially for beginners and weak people). Starting position: hanging on the bar upside down, legs straight. In this exercise, you can not do without special equipment. I don't know if you can buy it anywhere, but with a little ingenuity, you can do it yourself. I will only say that this device (it is said loudly) should not be attached to the foot, but to the bottom of the lower leg. And the exercise itself is performed similarly to the previous one, only upside down.

• One more exercise. Move your legs. Grab something strong and reliable with your left hand, and with your right foot swing back and forth with maximum amplitude and with maximum acceleration so that you feel a rush of blood to the foot. Then switch legs and start all over again. The supporting leg must be very stable.

The crossbar must be high so that you need to jump to it.

In general, guys, height is not the main thing in basketball. The complex of a short person is unfamiliar to me, so I can’t say how you feel at the same time.

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