1. Jumping and Skipping
Explanation: Jumping and skipping are excellent weight-bearing exercises that help stimulate the production of growth hormones and improve bone density.
How to do it: Have your child jump rope for 10–15 minutes daily. Encourage variations like high jumps, side-to-side jumps, and one-legged jumps to engage different muscle groups.
Explanation: Swimming is a full-body workout that promotes the lengthening of the spine and helps in maintaining good posture, positively influencing height.
How to do it: Enroll your child in swimming classes or encourage regular swimming sessions. Focus on strokes like breaststroke and freestyle, which involve stretching and lengthening movements.
3. Hanging Exercises
Explanation: Hanging exercises decompress the spine, promoting good posture and elongation of the spinal column.
How to do it: Install a sturdy horizontal bar at an appropriate height. Have your child hang from the bar with both hands for 10-20 seconds initially, gradually increasing the duration as they build strength. Repeat 3-5 times.
4. Toe Touches
Explanation: Toe touches stretch the spine and the muscles in the back, promoting flexibility and proper alignment.
How to do it: Stand with feet shoulder-width apart. Instruct your child to bend forward at the waist, reaching for their toes. Hold for 10-15 seconds and repeat 5-10 times.
5. Cobra Stretch
Explanation: The Cobra stretch in yoga targets the muscles in the back, promoting spinal flexibility and elongation.
How to do it: Instruct your child to lie on their stomach with palms flat on the ground. Encourage them to lift their upper body, arching the spine. Hold for 15-20 seconds and repeat 5-10 times.
Explanation: Cycling is a low-impact aerobic exercise that engages the lower body muscles and promotes bone health.
How to do it: Encourage regular cycling sessions. Ensure the bike is appropriately sized to allow a full range of motion. Include variations such as cycling uphill or sprinting for added intensity.