A total of four weeks have passed since you first started our exercise program, and if you’ve followed our instructions carefully and dedicated yourself toward your goal of being taller, you should have at least increased your height by one or two inches and possibly as much as three or four inches.

Before you start the Stage III (Advanced Exercises), you are probably wondering how many more weeks or months you must devote to these exercises. Actually there is no specific time period or answer to this question it is entirely up to you and how tall you would like to be. Now that you’ve finished the Stage II Exercises, you have the rest of your time to devote to these advanced exercises. You are required to perform all 10 of these Stage III (Advanced Exercises) each and every day for periods of 7 consecutive days. You may then cease the exercises, for a period of 2 days, and then you must resume the program for another 7 day circle. The 2 day interval between cycles is simply a precautionary measure to eliminate the possibility of exhaustion, strain, or other stress. Keep repeating the cycle over and over again for several months or longer depending on the results you want to achieve. As a general rule, you will notice an. additional increase in your height after only 2 or 3 weeks of performing this advanced exercise program. The increase will be between 1/2 inch and 2 inches.

Each person should keep a written record of his or her starting height, and proceed to take measurements every 7 days. Do not measure your height more than once every 7 days, since it can be very discouraging if you find little or no increase at all from the previous day. On the other hand, if you take a measurement once a week, we are certain you will be pleased with your results.

You should be able to sufficiently complete all of the 10 advanced exercises within thirty to forty?five minutes. To obtain the maximum results from these exercises, they should be performed shortly before going to sleep. This way your body will have the whole night to rejuvenate itself while you sleep. Remember, in addition to these exercises and getting plenty of rest, eat a well balanced diet consisting of the right nutrition needed for promoting growth.

Exercise No. 1. Neck & Upper Spine

In the standing position, place your hands behind your head and interlock your fingers. Use the hand and arm muscles to push your head forward and down, and at the same time, utilize your neck muscles to resist this pushing motion. While exerting these opposing pressures, allow your head to be pushed forward until your chin rests on your chest. Relax the pressure on your head, and return it to its normal position. Repeat this procedure 10 times, then rest 10 seconds, and repeat the exercise 10 more times.

grow taller

Exercise No. 2. Upper Spine & Shoulders.

In the standing position, head up high, arms at your side. Bring your arms backward and interlock your thumbs behind your back and below your waist This is your starting position. Keeping your thumbs interlocked, and your arms always as straight as possible, bring your shoulders up, then back, then down, then forward, then up, back, down, forward, performing a circular motion and trying to extend the shoulders as far as possible in each direction. Perform this exercise slowly, always being aware that you are stretching your shoulders to their limit. Perform three sets of ten circular motions. You may take a short rest between each set.

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Exercise No. 3. Neck & Upper Spine.

In the standing position, feet together, arms at your side. While keeping your left foot on one spot, bring your right foot forward about 15 inches. Place your entire weight forward on your right foot, and extend your right arm forward. Bend your right knee, and bring your head and body down toward the floor as far as possible. Place your right hand on the floor in front of you to maintain your balance. Attempt to touch the floor with the top of your head. Of course, it will be impossible to do so, but try to bring your head as close to the floor as you can. Do not lift your left leg, and keep it straight. Return to the original position. Perform the same exercise with the position of the legs reversed. Do each exercise ten times.

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Exercise No. 4. Neck & Arms

In the standing position, arms by your side. In one smooth movement, raise your heels so that you are standing on your toes, and swing both arms toward the sky as high you can possibly extend your arms. Hold this position, with your arms extended straight up and reaching even higher and higher. While in this position, bend your neck and head backward as far as possible. Hold this position for a few seconds before returning to the starting position. Perform this exercise ten times.

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Exercise No. 5. Abdomen, Middle Spine and Legs.

In the standing position, feet about 12 inches apart, hands on hips. Raise the right hand, bend forward from the waist without bending the knees, and attempt to touch your left toes with the right hand, while keeping the left hand on your hip. If you can not touch your toes, do not be disappointed as you should be able to achieve this after two or three weeks. Perform the same exercise with the left hand and attempt to touch the toes on your right foot. Alternate attempts with the left and right hands to touch the toes on the opposite foot. Perform this exercise twenty times, alternating hands each time. Remember, the purpose of this exercise is to stretch, so do not be lazy. Try to come as close as possible to touching your toes.

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Exercise No. 6. Abdomen and Lower Spine.

This is similar to Exercise No. 5 with the difference being that you are performing this exercise in the sitting position, and thus you will be stretching a different portion of the body. Sit on the floor, legs stretched forward, hands on hips. Bend forward, with arms stretched forward and try to touch your toes. You may not achieve this right away, but as with the previous exercise, you soon will. Repeat this exercise 5 times, with both hands, and then spread your feet slightly apart and with alternate hands, one at a time, try to touch the toes on the opposite foot. Repeat this 5 times with each hand.

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Exercise No. 7. Middle & Lower Spine

In this exercise, you will have to use your own judgement about the positioning of your body so you can obtain the maximum benefit. Sit on the floor, with your knees bent and the soles of your feet flat on the floor. It is preferable to have your feet spread apart, and your knees bent. as little as possible, the degree of bend, and the distance apart will depend on you. Clasp your hands together, behind your head, and extend your elbows forward. Lean forward, and touch your left elbow to your right knee. If you can perform this movement with little or no exertion, your knees are bent too much and your legs are not spread wide enough apart. The correct posture for this exercise is when you can barely touch your elbow to your knee. After continued practice, you must reduce the degree of the bent knee, and spread the legs wider. After you touch your elbow to the knee, return to the original position, and touch your other elbow to the opposite knee. Repeat the exercise, 5 times with each elbow. Alternate elbows with each touch.

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Exercise No. 8. Lower Spine and Legs

Lie flat on your back on a firm surface, and not on a soft mattress. Place your hand palms down underneath your buttocks and rest your weight on your hands. Without bending your knees, lift both legs straight up, and spread them apart as far as you can. Continue this motion back and forth, first spreading the legs as far apart as you can, and then bringing both legs back in the other direction, crossing them, as far as possible. Perform this exercise 10 times, rest your legs, and perform it another 10 times.

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Exercise No. 9. Legs & Ankles

Lie flat on your back, on a firm surface, arms stretched towards your toes. Place your palms flat on the floor. Keeping both feet together, raise them upwards and bring them over your head until your toes touch the floor behind your head. Use the palms of your hands on the floor for extra leverage to lift your legs up and over your head, and to help raise your hips off the floor. The first few days you perform this exercise, it is not absolutely necessary to have your toes touch the ground. However, without over?exerting yourself, bring your toes as close as possible to the ground. Pause when your toes touch the floor, and slowly bring your legs back to the original position. Perform this exercise 5 times.

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Exercise No. 10. Spine & All Joints

Many years ago, physicians discovered that many body disorders were caused by pressure of the spinal vertebrae upon specific nerves. This discovery resulted in the widely practiced and accepted treatment of chiropractry. One of the most common treatments consists of body suspension in which the patient is suspended by use of a strap fastened to the upper part of the torso. When suspended by this strap, the weight of the lower body stretches the spine and reduces the pressure between the vertebrae, thus eliminating the pressure on the affected nerves and curing the disorder. This same procedure can be used to stretch and straighten your spine, and we recommend the following exercise, which requires high vertical bars. If these are not easily available, try to improvise with a door or overhanging ledge. Grasp the bar firmly with both hands and hang as long as you possibly can. The bar should be at least 7 feet off the floor, so that your body is swinging free of any support from the ground. Swing your body forward and backwards. When your hands become tired, allow yourself to drop softly to the floor, landing on your feet. Repeat this exercise several times, being extra careful not to overexert yourself

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