Height Increase

Height Increase Journal
TABLE OF CONTENTS
Introduction…………………………………………………………………………………………………...2
Scientific Study……………………………………………………………………………………………….3
Chapter 1 Nutrition for !ro"th……………………………………………………………………………...#
Chapter 2 I$pro%in& 'o(ture for )ore *ei&ht…………………………………………………………….11
Chapter 3 Correct S+eepin& *a,it(…………………………………………………………………………13
Chapter # Sta&e I -'re+i$inary E.erci(e(/…………………………………………………………………10
Chapter 0 Sta&e II -1e&u+ar E.erci(e(/…………………………………………………………………….23
Chapter 2 Sta&e III -Ad%anced E.erci(e(/…………………………………………………………………33
Chapter 4 Bonu( Tip( for Additiona+ *ei&ht……………………………………………………………….05
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Height Increase Journal
TO INCREASE YOUR HEIGHT PROGRAM
6Scienti(t 1e(earch Center6
Introduction
So you7re tired of ,ein& (tepped on and a+"ay( ha%in& to +oo8 up to other( "hi+e fee+in&
inferior to the$ (i$p+y ,ecau(e you are of ($a++er (tature. 9e++ your in%e(t$ent in thi( ,oo8
cou+d ,e the an("er you7%e ,een "aitin& for.
A( you $ay ha%e a+ready e.perienced: there i(n7t $uch roo$ in today7( (ociety for the (hort
per(on. A( (o$eone once (aid: a &ood ,i& $an -or "o$an/ "i++ a+"ay( ,eat a &ood +itt+e $an -or
"o$an/. Bein& ta++er $ay enhance your +ife in a+$o(t e%ery a(pect: fro$ &reater ;o,
opportunitie( to a $ore encounterin& +o%e +ife. Thi( i( your opportunity to"ard a $ore fu+fi++in&
and re"ardin& +ife: a+on&(ide other( that you "ou+d nor$a++y ha%e to +oo8 up to. <ou no +on&er
ha%e to +oo8 in en%y at other( "hi+e "i(hin& you "ere their (i=e. No" there i( (o$ethin& you can
do a,out it: and you7%e a+ready ta8en the fir(t (tep. <our ti$e ha( co$e> it7( your turn no".
Before ,e&innin& our (pecia++y de(i&ned pro&ra$ here are a fe" 8ey point( that (hou+d ,e noted
a. 1ead thi( entire ,oo8 co$p+ete+y ,efore (tartin& any part( of thi( detai+ed pro&ra$.
,. If your hea+th i( ?ue(tiona,+e: ,e (ure to con(u+t a phy(ician ,efore atte$ptin& any
(uch e.erci(e( and or u(in& any dietary infor$ation out+ined in thi( ,oo8. E%en if
your hea+th i( nor$a+ or a,o%e: the ad%ice of a phy(ician i( (tron&+y reco$$ended a(
a &enera+ (afety precaution.
c. @on7t e.pect $irac+e( o%erni&ht. Thi( ,oo8 i( de(i&ned to add 2 to 0 inche( to your
(tature. <ou (hou+d ,e&in noticin& re(u+t( in # to 2 "ee8( dependin& upon your
indi%idua+ trait(. For (o$e it $ay re?uire additiona+ ti$e: ,ut do not "orry. <our
deter$ination "i++ pay off and you "i++ achie%e re(u+t(.
A Be (ure you fo++o" the pro&ra$: out+ined in thi( ,oo8: for maimum results.
A 1e$e$,er readin& thi( ,oo8 can7t $a8e you ta++er ,ut dedication: patience and
deter$ination can.
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Height Increase Journal
SCIENTI!IC STU"Y
)any of you are pro,a,+y "onderin&: i( it rea++y po((i,+e for $e to ,e ta++erB The an("er
i( ye(: you can.
For year( it ha( ,een (aid that once you reach the a&e of pu,erty or adu+thood: you
(topped &ro"in& "e++ con(ider thi(
a. In the (port of ,a(e,a++: a pitcher7( thro"in& ar$ i( u(ua++y I to 3 inche( +on&er than hi(
other ar$. Thi( i( a direct re(u+t of e.erci(e: reached after the a&e of pu,erty.
,. The ri&ht ar$ of e%ery profe((iona+ Cai A+ai p+ayer i( at +ea(t 2 inche( +on&er than hi( +eft
ar$ -another re(u+t of %i&orou( e.erci(e./
c. There are a+(o con(idera,+e re&iona+ difference( of (tature recorded at any &i%en a&e: thi(
%ariation ,ein& +in8ed $ore to nutrition and (ocioecono$ic condition( than to &enetic
factor(.
Thi( in it(e+f i( po(iti%e proof that additiona+ &ro"th in the hu$an ,ody i( po((i,+e after
adu+thood ha( ,een reached. There i( a $u+titude of additiona+ $edica+ te(ti$ony -"hich (pace
doe( not per$it/ that (u,(tantiate( the pro$i(e of added hei&ht at a&e( "e++ into the 057(. In fact
$o(t (cienti(t7( today a&ree that it i( %ery po((i,+e to increa(e your hei&ht a( $uch a( # or 0
inche( unti+ you reach a&e( ,et"een 05 and 00 year(. o+d. Accordin& to (o$e anthropo+o&i(t(:
$en and "o$en at #5 year( of a&e are continuin& to &ro" "e++ into their 057( and (o$eti$e( unti+
25 year( of a&e. Of cour(e the a$ount of actua+ hei&ht &ained depend( on (e%era+ factor( (uch a(
,one (tructure: phy(ica+ condition: po(ture: diet: en%iron$ent: etc.
Accordin& to an artic+e in the Briti(h )edica+ Courna+: an in%e(ti&ation re%ea+ed that
&ro"th $ay ,e pre$ature+y (topped in the %erte,ra+ ,odie( -(pina+ chord/ ,y e.ce((i%e pre((ure
upon the epiphy(ia+ center( -(pina+ di(c(/. By re$o%in& thi( pre((ure: "hich can ,e done ,y
fo++o"in& the pro&ra$ in thi( ,oo8: nor$a+ &ro"th can ,e re(u$ed and continued into the $idd+e
a&e( of +ife.
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Height Increase Journal
CHAPTER I
Nutrition for !ro"th
Thi( chapter i( for tho(e of you "ho ha%e poor eatin& ha,it( and are not &ettin& the
proper a$ount( of %ita$in( and other nutrient( "hich are e((entia+ to the de%e+op$ent and
&ro"th of the hu$an ,ody.
Thou&h $o(t of the(e re?uire$ent( can ,e $et ,y adherin& to a "e++D,a+anced diet: "e
ha%e +i(ted for you in thi( chapter (o$e i$portant infor$ation a,out nutrition you need to 8no"
for the purpo(e of o,tainin& e.tra inche(.
Fir(t +et7( under(tand that there are 2 i$portant nutrient( needed for &ro"th and &ood
hea+th and thou&h a++ p+ay a %ita+ ro+e in a "e++D,a+anced diet: +et u( focu( $o(t of our attention on
3 -$ar8ed "ith a(teri(8/ for our $ain purpo(e( of pro$otin& &ro"th.
1. Eita$in(A
2. Car,ohydrate(
3. Fat(
#. )inera+(A
0. 'rotein(A
2. 9ater
#ITAMINS
Eita$in( are or&anic (u,(tance( nece((ary for +ife and e((entia+ for &ro"th. To recei%e
the proper %ita$in inta8e: a "e++D,a+anced diet i( reco$$ended. *o"e%er: (upp+e$ent( $ay ,e
ta8en "here needed ,ut not a( a (u,(titute for food. Supp+e$ent( (hou+d ,e ta8en after each
(?uare $ea+: or once after the +ar&e(t $ea+ for proper a,(orption.
#itamin A $retinol% carotene&
9hat it doe(
1. 'ro$ote( &ro"th and (tron& ,one(.
2. Aid for hea+thy (8in: hair: teeth and &u$(.
3. *e+p( ,ui+d re(i(tance to infection( etc.
Be(t Source( Carrot(: +i%er: e&& yo+8: $i+8: &reen and ye++o" %e&eta,+e(: $ar&arine: and
ye++o" fruit(.
Supp+e$ent -15:555 to 20:555 IF/
Note If your diet inc+ude( a$p+e a$ount( of (pinach: +i%er: ("eet potatoe(: or
canta+oupe: it i( not +i8e+y you7++ need a (upp+e$ent.
#itamin '( $Thiamine&
9hat it doe(
#
1. 'ro$ote( &ro"th.
Height Increase Journal
2. Aid( in pre%ention of ,eri,eri and ner%ou( di(order(.
3. Aid( di&e(tion.
#. *e+p( heart and ner%ou( (y(te$ function proper+y.
Be(t Source( 'or8: rice: "ho+e "heat: dried yea(t: peanut(: (oy,ean(: pea( and &reen
%e&eta,+e(.
Supp+e$ent -155 to 355 $&. are $o(t co$$on/.
Note )ore effecti%e "hen u(ed in BDco$p+e. for$u+a(.
#itamin ') $Ri*o+la,in&
9hat it doe(
1. 'ro$ote( &ro"th and aid( in reproduction.
2. 'ro$ote( hea+thy (8in: hair: nai+(.
3. *e+p( $aintain &ood eye(i&ht etc.
Be(t Source( )i+8: +i%er: e&&(: fi(h: 8idney: yea(t: +eafy &reen %e&eta,+e(.
Supp+e$ent -155 to 355 $& per day i( $o(t co$$on/.
Note )o(t effecti%e "hen u(ed in BDco$p+e. for$u+a(. Eita$in B2 i( a co$$on
deficiency in the Fnited State(.
#itamin '- $P.ri/a/ne% P.ri/iinal&
9hat it doe(
1. 1educe( ni&ht $u(c+e (pa($(: +e& cra$p(: hand nu$,ne(( and certain for$( of neuriti(.
2. 'roper+y a((i$i+ate( protein and fat.
3. 9or8( a( a natura+ diuretic etc.
Be(t Source( Li%er: ,re"er( yea(t: ca,,a&e: ,+ac8 (trap $o+a((e(: canta
+oupe: ,eef and 8idney.
Supp+e$ent( For ,e(t re(u+t(: ta8e in e?ua+ a$ount( "ith %ita$in( B1 and B2.
Note If ta8in& a BDco$p+e. for$u+a: ,e (ure it contain( enou&h B2 to ,e effecti%e.
#itamin '() $Co*alarnin&
9hat it doe(
1. 'ro$ote( &ro"th
2. Increa(e( ener&y
3. For$( and &enerate( red ,+ood ce++(.
#. *e+p( ,a+ance and concentration.
0
Be(t Source( Chee(e: +i%er: 8idney: por8 and ,eef.
Height Increase Journal
Supp+e$ent Earie( fro$ 0 to 155 $c&. dependin& on deficiency.
Note Co$$on deficiencie( are noted in %e&etarian( and hi&h protein con(u$er(.
Eita$in B co$p+e. for$u+a (hou+d inc+ude a++ the BDco$p+e. %ita$in( (o far
di(cu((ed p+u( other i$portant %ita$in( %ita+ to the &ro"th proce((. Be (ure to
read +a,e+( and chec8 "ith your phar$aci(t to $a8e (ure your for$u+a inc+ude(
the proper a$ount( of each %ita$in ,e(t (uited to your need(.
#itamin C $Ascor*ic Aci/% Ce,itamin Aci/&
9hat it doe(
1. Aid( in hea+thy ,one( and teeth.
2. 're%ent( (cur%y.
3. *e+p( treat and pre%ent co$$on co+d(.
#. Ena,+e( protein ce++( to ho+d to&ether.
0. Aid( ,+ood %e((e+ circu+ation.
Be(t Source( Citru( fruit(: to$atoe(: ,errie(: cau+if+o"er: ra" ca,,a&e and
potatoe(.
Supp+e$ent -1:555 to 15:555 $&. per day/
Note '+ay( a pri$ary ro+e in the &ro"th and repair of ,ody ti((ue ce++(.
#itamin " $Calci+eral% #iosterol% Ergosterol&
9hat it doe(
1. E((entia+ for (tron& ,one( and teeth.
2. 're%ent( ric8et(: "hich deteriorate( ,one( and cou+d cau(e ,o"ed +e&(: 8noc8 8nee( and
poor po(ture.
3. Aid( treat$ent of con;uncti%iti(.
#. Aid( %ita$in A.
Be(t Source( )i+8 product(: fi(h +i%er oi+: fi(h $eat( and (un+i&ht.
Supp+e$ent -#55 to 1555 IF per day/
#itamin E $Toco0herol&
9hat it doe(
1. Supp+ie( o.y&en to the ,ody for $ore endurance.
2. E((entia+ for %iri+ity.
3. *e+p( pre%ent and de(troy ,+ood c+ot(.
Be(t Source( 9heat &er$: e&&(: +eafy &reen(: (oy ,ean(: (pinach: "ho+e
"heat: and ,rocco+i.
2
Supp+e$ent -255 to 1555 IF per day/
Height Increase Journal
Note @ue to ch+orinated drin8in& "ater: in a +ar&e percenta&e of the popu+ation:
%ita$in E $ay ,e in &reat de$and.
#itamin ! $Unsaturate/ !att. Aci/s 1inoleic an/ Arachi/onic&
9hat it doe(
1. Aid( in &ro"th.
2. *e+p( pre%ent heart di(ea(e.
3. *e+p( pre%ent Bcho+e(tero+ depo(it( in arterie(.
Be(t (ource( Ee&eta,+e oi+(: "a+nut(: pecan(: and a+$ond(: (oy,ean(:
+in(eed and (unf+o"er oi+(.
Supp+e$ent -155 to 105 $&/
Note For ,e(t a,(orption ta8e "ith %ita$in E. If you con(u$e e.ce((i%e a$ount( of
car,ohydrate(: you "i++ pro,a,+y need $ore %ita$in F.
#itamin 2 $Mena/ione&
9hat it doe(
1. Aid( in proper ,+ood c+ottin&.
2. *e+p( pre%ent interna+ ,+eedin& and he$orrha&in&.
Be(t (ource( E&& yo+8: yo&urt: fi(h +i%er oi+(: (oy,ean: &reen %e&eta,+e( and
8e+p.
Supp+e$ent -Appro.i$ate+y 355 $c&. i( ade?uate/
Note @ue to an a,undance of natura+ %ita$in G: (upp+e$entation i( not u(ua++y
nece((ary. See a doctor ,efore ta8in& a (upp+e$ent.
Im0ortant 'roper a$ount( of %ita$in( "i++ differ dependin& on indi%idua+ characteri(tic(
and diet. Certain do(a&e( $ay not ,e (uita,+e for a++ indi%idua+( and cou+d ,e
detri$enta+ to your hea+th. '+ea(e (ee8 ad%ice of a phy(ician "hen (upp+e$entin&
"ith %ita$in(. A++ %ita$in( in thi( chapter "i++ not ,e needed ho"e%er: they are
noted ,ecau(e of their a,i+ity to "or8 "e++ in a tota++y ,a+anced diet.
MINERA1S
)inera+( are an or&anic (u,(tance found natura++y in the earth. They $a8e up a +ar&e part
of our ,one( and teeth and he+p re&u+atin& other ,ody function(. *ere are (o$e of the. $inera+( to
"hich you (hou+d pay (pecia+ attention.
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Height Increase Journal
CA1CIUM
9hat it doe(
1. Aid for (tren&thenin& (oft ,one( and teeth.
2. *e+p( $aintain re&u+ar heart,eat.
Be(t (ource( )i+8 and dairy product(: (ardine(: (oy,ean(:. dried ,ean(:
&reen %e&eta,+e(.
Supp+e$ent -255 to 1055 $& per day/
CHROMIUM
9hat it doe(
1. Aid( in &ro"th proce((.
2. *e+p( pre%ent and +o"er hi&h ,+ood pre((ure.
Be(t (ource( )eat: ,re"er7( yea(t: c+a$(: chic8en: (he++fi(h.
Supp+e$ent -35 $c&. per day i( a%era&e for adu+t(/
CH1ORINE
9hat it doe(
1. *e+p( 8eep your ,ody +i$,er.
2. Aid( di&e(tion ,y c+ean(in& (y(te$.
Be(t (ource( Ta,+e (a+t: 8e+p: and o+i%e(.
Supp+e$ent *a( not ,een deter$ined. *o"e%er: an a%era&e dai+y (a+t
inta8e (hou+d ,e $ore than (ufficient.
!1UORI"E
9hat it doe(
1. Stren&then( ,one(.
2. 1educe( tooth decay.
Be(t (ource( F+uoridated drin8in& "ater: (eafood and &e+atin.
Supp+e$ent *a( yet to ,e deter$ined: ,ut $o(t peop+e &et (ufficient
a$ount( fro$ f+uoridated drin8in& "ater.
Note A%ai+a,+e ,y pre(cription in area( "ithout f+uoridated drin8in& "ater. Additiona+
f+uoride (hou+d not ,e ta8en un+e(( ad%i(ed ,y a phy(ician.
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Height Increase Journal
IO"INE
9hat it doe(
1. 'ro$ote( &ro"th.
2. 'ro%ide( ener&y.
3. Burn( e.ce(( fat.
Be(t (ource( Ge+p: (a+t: a++ (eafood: onion(: and %e&eta,+e( &ro"n in
iodineDrich (oi+.
Supp+e$ent -'.@S: i( H5 to 105 $c&. per day for adu+t(/
Note Iodine aid( in the proper functionin& of the thyroid &+and "hich fo(ter( and
re&u+ate( &ro"th. Chec8 your (a+t to (ee if it i( iodi=ed a+on& "ith your %ita$in(
or $u+tiD$inera+ preparation(. Too $uch iodine can cau(e a har$fu+ effect. For
additiona+ (upp+e$ent( of iodine not di(cu((ed: a phy(ician7( ad%ice i(
reco$$ended.
IRON
9hat it doe(
1. Aid( &ro"th.
2. 're%ent( fati&ue.
3. *e+p( for$ he$o&+o,in in ,+ood etc.
#. Aid for &ood (8in tone.
Be(t (ource( Li%er: ,eef 8idney: e&& yo+8: oy(ter(: cerea+(: ra" c+a$(: and red $eat.
Supp+e$ent -1@A i( 15 to 1H $&./
Note Chec8 your iron (upp+e$ent to (ee if it contain( 6Ferrou( Su+fate6 an inor&anic
iron "hich can de(troy %ita$in E in your (y(te$. Try to a%oid thi( preparation.
For "o$en: "ho(e ,odie( u(e $uch $ore iron than $en7(: a (upp+e$ent i( $o(t
+i8e+y needed.
MAGNESIUM
9hat it doe(
1. Aid( the cardio%a(cu+ar (y(te$.
2. Aid( ner%e and $u(c+e function(.
3. Needed for ca+ciu$ and %ita$in C $eta,o+i($.
Be(t (ource( Fi&(: app+e(: &rapefruit(: +e$on(: (eed(: nut(: ye++o" corn and
dar8 &reen %e&eta,+e(.
Supp+e$ent -355 to #55 $&. dai+y/
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Height Increase Journal
Note If you +i%e in area "ith hard drin8in& "ater: or con(u$e +ar&e a$ount( of nut(:
(eed( and &reen %e&eta,+e(: you7re pro,a,+y &ettin& (ufficient a$ount( of
$a&ne(iu$.
PHOSPHORUS
9hat it doe(
1. Aid( &ro"th.
2. 'ro%ide( ener&y.
Be(t (ource( Fi(h: pou+try: e&&(: $eat(: nut(: (eed( and "ho+e &rain(.
Supp+e$ent -1@A i( H55 to 1255 $& per day for adu+t(/
Note )o(t diet( a+ready inc+ude ade?uate a$ount( of pho(phoru( or 6pho(phate(6 in t
the$: (o chec8 ,efore ta8in& a (upp+e$ent.
Other im0ortant minerals are3
POTASSIUM Source( inc+ude> citru( fruit(: "atercre((: ,anana(: potatoe( and
&reen %e&eta,+e(.
SO"IUM Source( inc+ude> (a+t: (he++fi(h: carrot(: ,eet(: ,acon and 8idney.
SU1!UR Source( inc+ude> +ean ,eef: fi(h e&&(: ca,,a&e and dried ,ean(.
4INC Source( inc+ude> (tea8: e&&(: +a$, chop(: ,re"er7( yea(t and pu$p8in
(eed(.
PROTEINS
E%eryone7( protein re?uire$ent( are different: dependin& upon your (i=e: a&e and
phy(ica+ condition. A +ar&e: youn& per(on "i++ re?uire $ore protein than a ($a++: o+der per(on.
'rotein( ha%e different function(: and "or8 in different area( of the ,ody. There are ,a(ica++y t"o
type( of 'rotein B co$p+ete and inco$p+ete protein.
1. Com0lete Protein I pro%ide( the proper ,a+ance of ei&ht nece((ary a$ino acid( that
,ui+d ti((ue(: and are found in food( of ani$a+ or&an (uch a( $eat(: pou+try: (eafood:
e&&(: $i+8 and chee(e.
2. Incom0lete Protein I +ac8( certain e((entia+ a$ino acid( and i( not u(ed efficient+y "hen
eaten a+one. *o"e%er: "hen it i( co$,ined "ith ($a++ a$ount( of ani$a+ (ource protein(:
it ,eco$e( co$p+ete. It i( found in (eed(: nut(: pea(: &rain( and ,ean(.
Note )i.in& co$p+ete and inco$p+ete protein( can &i%e you ,etter nutritiona+ %a+ue than either
one a+one.
5ATER I ,a(ic (o+%ent for a++ the product( of di&e(tion. It i( e((entia+ for re$o%in& "a(te fro$
our ,odie( and 2 to H &+a((e( dai+y i( con(idered hea+thy.
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Height Increase Journal
CHAPTER )
I$pro%in& 'o(ture for )ore *ei&ht
Before "e &o into the $ore intricate pha(e( of our pro&ra$ +et7( touch fir(t upon a $ore
(i$p+e (o+ution Bfor o,tainin& your $a.i$u$ hei&ht B po(ture correction. )any peop+e ro,
the$(e+%e( of e.tra hei&ht ,ecau(e they fai+ to rea+i=e that a &ood po(ture i( e((entia+ for
$a.i$u$ hei&ht increa(e. Correct po(ture in%o+%e( $ore than ;u(t (tandin& (trai&ht and erect.
<ou $u(t train each part of your ,ody to $aintain it( proper po(ition. <ou $u(t +earn ho" to
ho+d your head: your pe+%i(: your +e&(: (it correct+y: "a+8 correct+y: p+u( nu$erou( other do7( and
don7t( to a((ure you of achie%in& e%ery po((i,+e inch of hei&ht.
6TI1TE" PE1#IS PRO'1EM7
The pe+%i( act( a( a +e%er and direct+y inf+uence( our po(ture and (tature. 9hen the pe+%i(
i( carried too far for"ard: the condition i( ter$ed a J)i+ted 'e+%i(K. Thi( condition direct+y ro,(
you of e.tra hei&ht and i( &enera++y the re(u+t of a per(on "ith +ac8 of (to$ach $u(c+e( and "ho
u(ua++y ha( a +ar&e (to$ach. -9e7%e de(i&ned (e%era+ e.erci(e( inc+uded in chapter( 0 and 2 to
(tren&then (to$ach $u(c+e( and re$edy thi( condition/. 'er(on( "ith "ea8 8nee Coint( often
ha%e thi( condition "hich i( a+(o re$edied ,y e.erci(e( in chapter( 0 and 2.
TI1TE" PE1#IS CUR#ATURE O! THE SPINE
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Height Increase Journal
62NOC282NEES AN" 'O5 1EGS7
The(e t"o co$$on defor$ation( of the +e&(: "hich are not unu(ua+: fre?uent+y ro, their
%icti$( of added inche(. 'er(on( "ith: 8noc8D8nee( u(ua++y "a+8 "ith the ,u+8 of their "ei&ht on
the in(tep -inner arch/ of their feet. To re$edy thi( condition: they (hou+d "a+8 "ith their arche(
rai(ed and "ith their "ei&ht concentrated on the outer ri$ of their (o+e(. In doin& (o: the 8nee(
"i++ ,e (eparated natura++y and (trai&hter +e&( "i++ ,e de%e+oped. Foot doctor( can pre(cri,e
(pecia+ (hoe( -or in(ert(/ for thi( purpo(e. The condition 8no"n a( ,o" +e&( i( the e.act oppo(ite
of 8noc8D8nee(: therefore: the re$edy "ou+d ,e to concentrate the ,u+8 of the(e "ei&ht on the
in(tep: in(tead of the outer ri$. Specia+ (hoe( -or in(ert(/ can ,e pre(cri,ed for thi( purpo(e a+(o.
6ROUN" SHOU1"ERS7
Thi( i( a condition "here there i( an a,nor$a+ cur%ature of the upper part of the (pine
co$,ined "ith an unnatura+ for"ard thru(t of the (hou+der(. One of the (y$pto$( of round
(hou+der( i( carryin& the head too far for"ard.
13
To re$edy thi( condition: perfor$ e.erci(e No. 3 in Chapter # a fe" additiona+ ti$e(
each day. @e%e+op the ha,it of carryin& your head hi&h "ith your chin up. Shou+der( (hou+d
a+"ay( ,e 8ept ,ac8 and not a++o"ed to droop for"ard. E(pecia++y: in "o$en "here thi(
condition cou+d re(u+t in (a&&in& ,rea(t(. *o"e%er: ,e carefu+ not to de%e+op a (tiff: ri&id po(ture
"hich can i$pede proper ,reathin&. Be (ure to $aintain the proper po(ture in a re+a.ed and
co$forta,+e $anner.
Height Increase Journal
CHAPTER 9
Correct S+eepin& *a,it(
In thi( %ery i$portant chapter you "i++ +earn ho" to correct (o$e ,ad (+eepin& ha,it(
"hich ro, you of your $a.i$u$ hei&ht potentia+. For e.a$p+e $any of you on+y &et 3 and #
hour( of (+eep each ni&ht. 9e++: did you 8no" that if you re$ained in ,ed for (e%era+ day( that
"ithin that ti$e (pan you "ou+d actua++y increa(e your hei&ht a( $uch a( a fu++ inchB
Fnfortunate+y: thi( increa(e in hei&ht i( on+y a te$porary condition. A( (oon a( you are up and
around a&ain the force( of &ra%ity co$pre(( the di(c ,et"een the %erte,rae to their ori&ina+ "idth:
and you re%ert ,ac8 to your ori&ina+ hei&ht. 9hi+e you are +yin& in ,ed there i( no pre((ure on the
%erte,ra+ di(c: "hich a++o"( it to e.pand: thu( e.p+ainin& our nor$a+ &ro"th pattern. *o"e%er:
on+y a ($a++ percenta&e of thi( e.pan(ion i( retained. E.erci(e $u(t ,e u(ed to (tren&then and
$aintain thi( e.pan(ion at it( pea8. Other"i(e: the nor$a+ force( of &ra%ity "i++ ta8e their to++. On
the other hand: in order to reap the ,enefit( of our detai+ed e.erci(e pro&ra$: you $u(t a+(o
a((ure your(e+f of &ettin& the proper re(t other"i(e the e.erci(e i( u(e+e(( ,y it(e+f. A( a ru+e: "e
1#
(tron&+y reco$$end &ettin& at +ea(t H hour( of (+eep for ,e(t re(u+t(. In order to $a.i$i=e your
fu++e(t hei&ht potentia+: there are (o$e %ery i$portant tip( you need to 8no" a,out (+eepin&.
)a8e (ure your $attre(( i( fir$ and capa,+e of &i%in& your ,ody fu++ (upport. Thi( i( to aid in
8eepin& your (pine a( (trai&ht a( po((i,+e "hi+e (+eepin&. A (oft or (a&&in& $attre(( "i++ tend to
,end the (pine and cur%e the tor(o in a (in8in& effect: "hich $u(t ,e a%oided. A &ood $attre((
"i++ (upport the "ho+e ,ody: "hich "i++ 8eep it in a (trai&ht po(ture (ettin& B a $u(t for o,tainin&
&reater hei&ht.
No" that you7++ ,e (+eepin& on a &ood $attre((: there7( another ,ad ha,it that $o(t of you
$u(t rid your(e+%e( of 6u(in& a pi++o"6. Thi( i( a %ery co$$on $i(ta8e $ade ,y $o(t of u(
,ecau(e "e are +ed to ,e+ie%e that a pi++o" a++o"( for a $ore co$forta,+e ni&ht7( (+eep (o: throu&h
ha,it: "e ,eco$e attached and &enera++y accept thi( a( the $o(t co$forta,+e "ay to (+eep.
*o"e%er: nothin& cou+d ,e further fro$ the truth. The u(e of a pi++o" i( an incorrect for$ of
(+eepin& and (hou+d ,e a%oided.
Con(ider the(e fact(
1. 9hi+e +yin& on your ,ac8 "ith your head re(tin& on a pi++o": your nec8 i( ,ent for"ard
in a %ery unnatura+ po(ition.
2. In thi( po(ition: your head i( ,ein& pu(hed for"ard and your ,ac8 i( arched: a+(o a %ery
unnatura+ po(ition.
3. If you (uffer fro$ fre?uent nec8 or ,ac8 pain(: in the $a;ority of ca(e( you can pro,a,+y
,+a$e it on your pi++o" or $attre((.
<ou "ou+d ne%er con(ider puttin& your nec8 and (pine in (uch an a+ien po(ition "hi+e
you are (tandin& (o "hy a((u$e thi( po(ition "hi+e (+eepin&B 9hat happen( i( your ,ody $ay
(u,con(ciou(+y $aintain thi( unnatura+ po(ition rather than &o throu&h the ache( and pain( of
(trai&htenin& out each $ornin&. Thi( cou+d re(u+t in the condition co$$on+y 8no"n a( J1ound
Shou+der(K.
By thi( ti$e it (hou+d ,e apparent "hy a pi++o" i( unhea+thy and a ne&ati%e factor for our
purpo(e of o,tainin& hei&ht. After a++: ho" can your ,ody &ro" (trai&ht and ta++ to it( fu++e(t
potentia+ if it i( in a cur%ed po(ition for H hour( e%ery ni&htB
Height Increase Journal
10
No" that you ha%e e+i$inated your pi++o": it i( po((i,+e to (+eep in an ad%anta&eou(
po(ition for increa(in& your hei&ht. In order to acco$p+i(h thi(: your (pine $u(t ,e a( (trai&ht a(
po((i,+e. 9e reco$$end that you +ie on you ,ac8 "ith your ar$( and +e&( (tretched to"ard the
foot of the ,ed. @o not e.ert any effort or pre((ure to (tretch your +i$,(. A++o" your ,ody to ,e
co$p+ete+y re+a.ed. <ou $ay +et your head turn to the ri&ht or +eft and ,end your ar$( if it i(
$ore co$forta,+e to you. The i$portant thin& i( to 8eep your ,ody -tor(o and +e&(/ a( (trai&ht a(
po((i,+e. Thi( po(ition $ay pro%e to ,e unco$forta,+e for the fir(t fe" ni&ht(: ,ut your ,ody "i++
(oon ,eco$e accu(to$ed to thi( $anner of (+eepin& and ,efore +on& you "i++ di(co%er not on+y
e.tra inche( ,ut: a+(o a. $ore co$forta,+e (+eep.
2e. Points3 )a8e (ure you &et the proper re(t -at +ea(t H hour( per ni&ht/. )a8e (ure
your $attre(( i( fir$ and (upport( your ,ody. Gic8 the Jpi++o" ha,itK.
S+eep on your ,ac8 "ith your tor(o (trai&ht and fu++y e.tended.
Height Increase Journal
12
CHAPTER :
Stage I $Preliminar. Eercises&
No" that "e7%e &i%en you a fe" (i$p+e tip( on ho" to o,tain a coup+e of e.tra inche(:
it7( ti$e to find out ho" (incere and dedicated you rea++y are to"ard reachin& your &oa+ of addin&
(e%era+ e.tra inche(.
It i( &enera++y accepted that phy(ica+ acti%ity encoura&e( ,one &ro"th in hu$an(.
Scientific te(t( ha%e (ho"n that fo++o"in& %i&orou( trainin& or -e.erci(e/: an increa(e of &ro"th
hor$one( ha( ,een o,(er%ed in the hu$an ,ody.
In thi( chapter "e7%e de(i&ned a (et of -2/ e.erci(e( for the purpo(e of preparin& you for
the %i&orou( e.erci(e pro&ra$ pre(cri,ed in the +atter t"o chapter( a( "hen a( to +en&then your
,ody for tho(e added inche(. Thi( chapter (hou+d not ,e (8ipped or (u,(tituted. 'erfor$ a++ of the
e.erci(e( in thi( chapter t"ice a day B once in the $ornin&: after "a8in& up and once in the
e%enin&: ,efore &oin& to ,ed B for 4 con(ecuti%e day( ,efore you (tart the Body Conditionin&
E.erci(e(. Continue perfor$in& the(e e.erci(e( for an additiona+ 2 "ee8( "hi+e you are a+(o
perfor$in& the Body Conditionin& E.erci(e(.
<ou (hou+d ,e a,+e to co$p+ete a++ of the pre+i$inary e.erci(e( "ithin 10 $inute(.
Before you (tart thi( fir(t (et of pre+i$inary e.erci(e(: "e "ou+d +i8e to point out that you are
no" ,e&innin& the part of our (pecia+ty de(i&ned pro&ra$: that i( &oin& to re?uire a con(ciou(
effort and (tron& deter$ination and "i++ po"er on your part. The p+ain truth i( that your not
&oin& to increa(e your hei&ht ,y "i(hin& for e.tra inche(. No one can achie%e a "orth"hi+e &oa+
"ithout de%otin& the nece((ary ti$e and $a8in& the nece((ary (acrifice( to"ard acco$p+i(hin&
that &oa+. The fact of the $atter i( you7re &oin& to ha%e to $a8e (acrifice( and de%ote your (pare
ti$e to"ard one &oa+ Bein& Ta++er. In order to acco$p+i(h thi(: you $u(t e.erci(e "hene%er you
can and ,e (tron&D$inded enou&h to carry on each day "ithout &i%in& up. @on7t cheat your(e+f
out of thi( opportunity. <ou o"e it to your(e+f (o &i%e it your a++.
Once you ha%e (tarted the 1e&u+ar E.erci(e 'ro&ra$: a( de(cri,ed in chapter 2: you
$u(t not (top the(e e.erci(e(. It "i++ certain+y add to your hei&ht de%e+op$ent if you continue
perfor$in& a( $any of the(e e.erci(e( a( your ener&y and ti$e "in per$it.
No" for tho(e of you "ho are rea++y (eriou( a,out ,ein& ta++er: +et7( &et (tarted.
Note 9hi+e "e reco$$end certain ti$e +i$it( to fo++o" "hi+e perfor$in& a++ the e.erci(e( in
thi( ,oo8: "e do not ho"e%er: reco$$end perfor$in& any of the(e e.erci(e( to the point of
e.hau(tion. @o not o%ere.ert your(e+f. If you ha%e a (hortne(( of ,reath or ,eco$e o%er+y
Height Increase Journal
14
fati&ued: di(continue the(e e.erci(e( i$$ediate+y unti+ you are re(ted enou&h to continue at your
o"n pace.
Preliminar. Eercises
1H
1. Before &ettin& out of ,ed each $ornin& -and ,efore &oin& to (+eep each e%enin&/: (tretch your
ar$( and +e&( to their +i$it. 'oint your toe( to"ard( the foot of the ,ed: point your out(tretched
ar$( to"ard( the head of the ,ed: and (tretch your ,ody to it( +i$it(. T"i(t and turn your ,ody in
e%ery po((i,+e direction: (tretchin& e%ery ;oint and $u(c+e in your ,ody (i$u+taneou(+y.
Height Increase Journal
2. Sti++ in ,ed: +yin& f+at on your ,ac8: p+ace your hand( on your hip( and +ift your +e&( and +o"er
tor(o into the air (o that your "ei&ht i( re(tin& on your e+,o"( and upper ,ac8. In thi( po(ition:
"ith your feet (trai&ht up: rotate your +e&( in the (a$e $anner a( if you "ere ridin& a ,icyc+e.
Continue the peda+in& $otion for 25 (econd(.
13
25
21
Height Increase Journal
3. In the (ittin& po(ition: "hi+e (ti++ in ,ed: a++o" your head to droop for"ard "ith your chin a(
c+o(e to your che(t a( po((i,+e. 1otate your head to the +eft: then ,ac8"ard: to the ri&ht: and then
for"ard. 1epeat thi( circu+ar rotation of the head (e%era+ ti$e(: and then rotate the head in the
oppo(ite direction (e%era+ ti$e(. E.tend the head a( far to the +eft and ri&ht: and a( c+o(e to the
che(t and ,ac8 a( po((i,+e. Loo(en up tho(e nec8 ;oint(L
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Height Increase Journal
#. In the (tandin& po(ition: ar$( (tretched out hori=onta++y a"ay fro$ the ,ody: rotate the ar$( in
a circ+e appro.i$ate+y 2 feet in dia$eter. Geep the ar$( e.tended to the (ide: and do not ,end the
e+,o"(. 1otate the ar$( fro$ the (hou+der ;oint(. After (e%era+ rotation(: rotate the ar$( in the
oppo(ite direction (e%era+ $ore ti$e(. E.tend the ar$( a( far ,ac8"ard( a( po((i,+e durin& each
rotation.
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Height Increase Journal
2#
0. Stand a"ay fro$ a++ "a++( or other o,;ect( "ith your feet a,out 1H inche( apart. A++o" your
head to fa++ +oo(e+y ,ac8"ard( a( far a( it "i++ &o "ithout (trainin& your nec8. 1ai(e ,oth ar$(
(ide"ay(: a"ay fro$ the ,ody: and (tretch the$ out"ard a( far a( they "i++ &o. *o+d the$ there:
+e%e+ "ith your (hou+der(. Start the e.erci(e ,y ("in&in& your tor(o a++ the "ay to the +eft: and
then a++ the "ay to the ri&ht. Geep your ar$( (tiff and (trai&ht. Geep perfor$in& thi( ("in&in&
$o%e$ent: to the +eft: to the ri&ht: then +eft: then ri&ht: +eft: ri&ht. @o it natura++y and ($ooth+y.
@urin& the $otion: e.tend your ar$( a( far out"ard a( you can: and t"i(t the ,ody a( far a( you
can in each direction. 1epeat thi( e.erci(e for 25 (econd(: and then c+a(p your hand( ,ehind your
nec8: and perfor$ the (a$e ("in&in& $o%e$ent(: +eft: and ri&ht: for another 25 (econd(.
20
Height Increase Journal
2. In the (tandin& po(ition: facin& a "a++: "ith your (to$ach and toe( touchin& the "a++: rai(e your
+eft hand and reach a( hi&h up on the "a++ a( you po((i,+y can. @o not +ift your hee+(. Let your
fin&er( touch the "a++ a( hi&h a( po((i,+e: and try to $o%e your fin&er( up the "a++ a +itt+e further.
9hen you ha%e reached a( far a( po((i,+e: ho+d that po(ition for (e%era+ (econd(: and (+o"+y
+o"er your ar$ to your (ide. 1epeat the (a$e procedure "ith each hand: a tota+ of 3 ti$e(. Turn
your +eft (ide to the "a++: and perfor$ the e.erci(e "ith your +eft hand: 3 ti$e(. Turn your ri&ht
(ide to the "a++: and perfor$ the e.erci(e "ith your ri&ht hand: 3 ti$e(. Turn your ,ac8 to the
22
"a++: c+a(p your hand( to&ether: ,ehind your head: and rai(e ,oth hand( a( hi&h up on the "a++ a(
po((i,+e: "ithout unc+a(pin& your hand(: and "ithout +iftin& your hee+(. 'erfor$ thi( 3 ti$e(.
!IGURE ( !IGURE ) !IGURE 9
A( you "i++ o,(er%e: the(e pre+i$inary e.erci(e( re?uire %ery +itt+e effort and (hou+d not
re(u+t in tiredne(( or fati&ue. They are de(i&ned to prepare the ,ody ;oint( for the $ore (trenuou(
e.erci(e( to co$e: and to de%e+op (ta$ina and (tren&th. <ou "i++ a+(o notice that the (ide
,enefit( inc+ude &ood po(ture de%e+op$ent: (trai&htenin& of the (pine: and (tretchin& the ,ody.
A++ of the(e "i++ contri,ute to hei&ht increa(e. It i( reco$$ended that you continue the(e
e.erci(e( durin& the co$p+ete ti$e you are perfor$in& the other e.erci(e( in the fo++o"in&
chapter(.
Height Increase Journal
A+(o reco$$ended a( pre+i$inary e.erci(e( are phy(ica+ recreation acti%itie( (uch a(
"a+8in&: ;o&&in&: tenni(: ("i$$in&: ,icyc+in&: hand,a++: ,a(e,a++: (occer and any type of
acti%ity in%o+%in& $u(c+e e.ertion. <our ,ody i( a $achine: and if you do not u(e it re&u+ar+y:
the "or8in& part( "i++ ,eco$e Jru(tyK and inopera,+e. To +oo8 your ,e(t: to fee+ your ,e(t: and
to ,e a,+e to do your ,e(t: you $u(t e.erci(e re&u+ar+y. That i( $an7( nature: and $odern
techno+o&y can7t chan&e it.
24
Height Increase Journal
CHAPTER ;
Stage II $Regular Eercises&
2H
By no" you (hou+d ha%e co$p+eted your fir(t "ee8 of (ta&e I -pre+i$inary e.erci(e(/
"hich you did e%ery day: t"ice a day. By thi( ti$e you (hou+d notice a &enera+ fee+in& of ,etter
hea+th and a"arene(( a,out your(e+f. Any pro,+e$( "ith poor po(ture (hou+d ha%e ,een corrected
,y thi( tuneDup. <ou (hou+d ,e (+eepin& $ore co$forta,+y no" that you7%e (trai&hten your ,ody
out on a fir$ $attre(( and +earned to 68ic86 the pi++o" ha,it. And ye(: there i( an e.ce++ent
chance that you ha%e noticed a +itt+e ,it $ore of you than u(ua+ "hen (tandin& in the $irror.
That7( ri&ht: (o$e of you ha%e a+ready ,e&un to notice an increa(e in your (tature. If you ha%en7t:
there i( no need for a+ar$. 9e7%e on+y ;u(t ,e&un: (o p+ea(e di($i(( any ne&ati%e attitude.
1e$e$,er: you ha%e the re(t of your +ife to ,e (hort. So 8eep &i%in& a 155M effort and the re(u+t(
"i++ co$e.
At thi( ti$e: ho"e%er: you are (ti++ not fu++y prepared to (tart our Sta&e III -Ad%anced
e.erci(e/ pro&ra$. <our ,ody (ti++ need( to ,e conditioned and prepared for each de$and p+aced
on it. The (a$e a( "ith an ath+ete: your ,ody $u(t ,e in (hape to &uard a&ain(t (e%ere (train
re(u+tin& in torn +i&a$ent(: or o%er e.ertion "hich occur( "hen your ,ody i( not phy(ica++y
prepared to hand+e (uch (tre(( and (train.
The(e Sta&e II -1e&u+ar E.erci(e(/ "i++ do the (a$e thin&( a( the Sta&e I E.erci(e did
p+u( $uch $ore "ith $ore re(u+t(. But: re$e$,er they (hou+d not ,e atte$pted unti+ at +ea(t one
fu++ "ee8 of the Sta&e I E.erci(e( ha%e ,een co$p+eted. <our ,ody i( no" ready for $ore (train:
$ore e.ertion: and $ore (tretchin& than it "a( $e "ee8 a&o.
The(e e.erci(e( are de(i&ned to not on+y he+p in the continued (trai&htenin& of the (pine
,ut: a+(o in (tretchin& the ,ody and (tren&th of the $u(c+e( in%o+%ed. Thi( i( ho" you7re &oin& to
acco$p+i(h your u+ti$ate &oa+ of $ore hei&ht.
<ou "i++ continue to perfor$ the Sta&e I E.erci(e( e%ery day in addition to the Sta&e II
E.erci(e(. To a%oid o%er e.ertin& your(e+f: "e ad%i(e doin& on+y 0 out of the 10 Sta&e II
e.erci(e( each day and rotatin& the$ each day. For e.a$p+e you "ou+d perfor$ the fir(t 0 on the
fir(t day: the (econd 0 on the (econd day: and the +a(t 0 on the third day. 1epeat thi( cyc+e 2 $ore
ti$e(: for a tota+ period of 21 day( doin& ,oth Sta&e I and Sta&e II E.erci(e(.
1e$e$,er to eat a "e++D,a+anced diet durin& thi( 21 day (pan and the pre%iou( 4 day(:
and if nece((ary: de%e+op a %ita$in (upp+e$ent pro&ra$: &et p+enty of re(t each ni&ht and ho+d
your po(ture (trai&ht and ta++ at a++ ti$e(.
By fo++o"in& our direction( accordin&+y "ith thi( e.erci(e you cou+d add a( $any a( 2 or
3 additiona+ inche( to your hei&ht and +oo8 for"ard to (e%era+ e.tra inche( in the fo++o"in& 12
"ee8(.
Height Increase Journal
1. Stand erect ,ehind a chair: feet to&ether "ith hand( &rippin& the ,ac8 of the chair. <our feet
(hou+d ,e a,out 12 inche( a"ay fro$ the chair. Lift your +eft +e& ,ac8 and up a( far a( po((i,+e:
$aintainin& your &rip on the chair for (upport. Brin& your +e& do"n: and repeat the (a$e
procedure "ith your ri&ht +e&. 'erfor$ the +e& +ift( (+o"+y and (tretch the$ out a( far a( po((i,+e.
1epeat the +e& +ift( 15 ti$e( for each +e&.
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35
Height Increase Journal
31
2. Lie f+at on your ,ac8 on a fir$ (urface. Lift your +eft +e& up: ,endin& it at the 8nee: and touch
your chin to your 8nee. !ra(p your +e& "ith ,oth hand( ,e+o" the 8nee: and pu++ your 8nee to
your nec8. <ou $ay +ift your head off the f+oor: to"ard( your 8nee: ,ut do not +ift> your (hou+der(
off the f+oor. 9hen your 8nee touche( your nec8: ho+d that po(ition for a fe" (econd(: and then
return to the ori&ina+ (tartin& po(ition. 'erfor$ the e.erci(e "ith the other 8nee. A+ternatin& +e&(:
repeat the e.erci(e 15 ti$e( "ith each +e&.
32
Note 9hen ,rin&in& 8nee into che(t re$e$,er to inha+e (o +un&( are fi++ed "ith o.y&en. *o+din&
that po(ition: then e.ha+e "hi+e returnin& to (tartin& po(ition.
Height Increase Journal
3. Stand erect: 8nee( and hee+( to&ether "ith ar$( re+a.ed at your (ide(. 1ai(e your ar$( out"ard
and up unti+ they $eet at the hi&he(t point o%er your head "ith the 8nuc8+e( of each hand facin&
and touchin& each other. A( you rai(e your ar$(: +ift your hee+( (o that a++ your "ei&ht i( on your
toe(. Stretch your ar$( and ,ody up a( far a( you can. A( the ar$( are rai(ed: inha+e and fi++ your
+un&( to fu++ capacity. Lo"er your ar$( in the (a$e cour(e a( you rai(ed the$: e.ha+e (+o"+y:
and +o"er your hee+( unti+ they touch the &round. 1epeat thi( e.erci(e for 1 $inute the fir(t ti$e:
2 $inute( the (econd ti$e: and 3 $inute( e%ery ti$e thereafter.
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Height Increase Journal
#. Lie do"n on your (to$ach "ith your hand( ,ehind your ,ac8: c+a(p your hand( to&ether and
inter+oc8 your fin&er(. Arch your ,ody (o that your head: (hou+der( and +e&( are rai(ed off the
&round and $aintain thi( po(ition. 1oc8 your ,ody for"ard and then ,ac8"ard (e%era+ ti$e(: and
then re+a.. 1epeat thi( e.erci(e 0 ti$e(. 9hi+e (ti++ on your (to$ach: (tretch ,oth ar$( out in
front of you and re(t the$ on the f+oor. Co$$ence rai(in& and (tretchin& your +e&( up"ard(:
3#
a+ternatin& +e&(: "ithout ,endin& your 8nee(. @o thi( 0 ti$e( "ith each +e&. A( in a++ e.erci(e(: if
at any ti$e you ,eco$e %ery tired: (top and re(t ,efore continuin&.
Height Increase Journal
0. Stand erect "ith your ar$( hi&h o%er your head and your thu$,( inter+oc8ed. Stretch your
,ody up"ard( %i&orou(+y "ithout +iftin& your hee+(: and then ,end far to the ri&ht. 1eturn to the
po(ition "ith your ar$( o%er your head and ,end far to the +eft. 1epeat thi( $o%e$ent to the ri&ht
and to the +eft a+ternate+y for 15 ti$e(. 1e(t 1 $inute: and repeat it another 15 ti$e(. @o it (+o"+y:
,ut 8eep (tretchin& your ar$( and tor(o a++ durin& the e.erci(e.
30
Height Increase Journal
2. Lie f+at on your ,ac8 "ith your hand( ,e+o" your ,uttoc8(. 1ai(e ,oth +e&( off the &round:
(trai&ht up. Bend your 8nee( and +o"er your toe( (o that they touch the f+oor. Lift your hip( off
the f+oor: (upportin& your ,ody "ith your hand( on the f+oor. Arch your ,ody (o that your "ei&ht
+ie( on+y on your (hou+der( and your toe(. Lo"er your hip( (o they re(t on your hand(: +ift your
toe(: (trai&hten your +e&(: and +o"er the$ to the f+oor (o that you are in the (tartin& po(ition.
32
1epeat thi( procedure 15 ti$e(: each ti$e tryin& to arch your ,ody a( $uch a( po((i,+e "hen you
touch the f+oor "ith your toe(.
Height Increase Journal
4. Seated in a +ar&e ar$ chair: (tretch your feet (trai&ht out and (tiffen your ,ody (o that the on+y
point( of contact ,et"een your ,ody and the chair are at the top of the chair and at the front of the
(eat. <our ,uttoc8( (hou+d ,e re(tin& on the front of the (eat. Lean (+i&ht+y for"ard: and at the
(a$e ti$e ,rin& your 8nee( up to your che(t. F(e your ar$( to he+p ,rin& your 8nee( c+o(er to
your che(t ,y "rappin& your ar$( around your ,ent +e&( and pu++in& the$ to"ard( you. Breathe
34
nor$a++y durin& thi( e.erci(e. 1e+ea(e your +e&( and return to the ori&ina+ po(ition. 1epeat thi(
e.erci(e 0 ti$e(.
Height Increase Journal
H. In the (tandin& po(ition: feet a,out 1H inche( apart: p+ace your pa+$( on the ,ac8 of your
thi&h(. 9ithout ,endin& your 8nee(: (+ide ,oth hand( do"n the (ide( of your +e&( a( far a( you
can reach. <ou "i++ ha%e to ,end for"ard to perfor$ thi( e.erci(e: ,ut ,e (ure to $aintain contact
,et"een your pa+$( and your +e&(. The further you reach do"n: the $ore e.ce((i%e the (train on
the ,ac8 of your 8nee(. @o not ,end the$. Eary thi( e.erci(e ,y p+acin& your hand( on your
3H
,uttoc8( and $o%in& the$ do"n the ,ac8 of your +e&(: ,endin& your ,ody ,ac8"ard( to ena,+e
you to perfor$ thi( $o%e$ent. 'erfor$ each of the(e e.erci(e(: (+o"+y: 0 ti$e(.
Height Increase Journal
3. Stand erect "ith your ,ac8 to the "a++: feet f+at on the f+oor. <our feet (hou+d ,e a,out 2#
inche( a"ay fro$ the "a++ on the fir(t ti$e you perfor$ thi( e.erci(e. On fo++o"in& day(: you
33
"i++ increa(e your di(tance fro$ the "a++ 3 additiona+ inche( each ti$e. Stretch the ar$( for"ard:
up"ard: and then ,ac8"ard( o%er your head unti+ your fin&er( touch the "a++ ,ehind you. @o not
a++o" your ,ody to touch the "a++. If you find it %ery ea(y to touch the "a++: $o%e a fe" $ore
inche( a"ay fro$ the "a++. <ou (hou+d ha%e to (tretch your ,ody to ena,+e you to touch the "a++.
After your fin&er( achie%e contact "ith the "a++: return to the ori&ina+ po(ition( ,y ,rin&in& the
ar$( ,ac8 o%er the head and then do"n. 1epeat thi( e.erci(e 4 ti$e(. Geep a carefu+ record of the
di(tance fro$ the "a++ the +a(t ti$e you perfor$ed thi( e.erci(e (o you can increa(e thi( di(tance
,y three inche( each different day you perfor$ it.
Height Increase Journal
15. In the (tandin& po(ition: p+ace your +eft +e& far out in front of your ri&ht +e&: and di(tri,ute
your "ei&ht e%en+y on ,oth +e&(. 9ithout +iftin& your ri&ht +e&: (hift your "ei&ht for"ard to your
+eft +e&: ,endin& the +eft 8nee and p+acin& your +eft hand on your +eft 8nee to $aintain your
,a+ance. Lean for"ard a( far a( you can: p+acin& $o(t: of your "ei&ht on your +eft foot. <ou $ay
+ift your ri&ht hee+: ,ut do not a++o" your ri&ht toe( to +ift off the f+oor. Stretch your ,ody for"ard
a( far a( po((i,+e: ho+d thi( po(ition for 3 (econd(: and return to the (tartin& po(ition. S"itch
po(ition( of your +e&(: and perfor$ the e.erci(e ,y (hiftin& your "ei&ht for"ard to your ri&ht +e&:
and $aintain ,a+ance "ith your ri&ht hand. 'erfor$ the e.erci(e 0 ti$e( in each po(ition.
#5
Height Increase Journal
11. In the (tandin& po(ition: feet (+i&ht+y apart: hand( on hip(: ,ody (trai&ht and erect: head up.
S+o"+y ,end the 8nee( "hi+e 8eepin& the re(t of your ,ody (trai&ht and erect: and co$e to a
(?uattin& po(ition "ith the 8nee( (trai&ht ahead -not (pread apart/. A( you (+o"+y ,end your
8nee(: e.tend your ar$( (trai&ht ahead: (tretchin& the ar$( and fin&er( to their fu++e(t e.tent.
*o+d thi( po(ition for a fe" (econd( ,efore (+o"+y returnin& to the ori&ina+ po(ition. 1epeat thi(
e.erci(e 15 ti$e(.
#1
Height Increase Journal
12. Sit on the f+oor "ith your +e&( e.tended (trai&ht out in front. '+ace your feet under an artic+e
of furniture -chair: ta,+e: or (ofa/ to 8eep the$ fro$ $o%in& durin& the e.erci(e. Inter+oc8 your
fin&er( ,ehind your nec8: and (tart the e.erci(e. S+o"+y re%o+%e your trun8 in a +ar&e circ+e:
,rin&in& your upper
tor(o for"ard: to
the ri&ht: ,ac8"ard
and to the +eft: a(
far a( po((i,+e.
1otate your ,ody in
a( "ide a circ+e a(
po((i,+e: and then
re%er(e direction(.
1epeat thi( e.erci(e
for 35 (econd(: re(t
10 (econd(: repeat
35 (econd(: re(t 10
(econd(: etc.: for a
period of (i. 35
(econd unit(.
#2
Height Increase Journal
#3
13. In the (tandin& po(ition: "ith your +e&( (pread "ide+y apart: rai(e ,oth hand( (trai&ht o%er
head and o%er+ap your hand(. Bend o%er for"ard and touch the f+oor ,et"een your +e&(: then
return to the ori&ina+ po(ition. 'erfor$ thi( e.erci(e 15 ti$e(. <ou "i++ notice that the "ider your
+e&( are (pread apart: the ea(ier it "i++ ,e to touch the f+oor. A( you pro&re(( in thi( and the other
e.erci(e(: you (hou+d ,rin& your feet c+o(er to&ether (o that it "i++ ,e $ore difficu+t to touch the
f+oor "ith your fin&er(. If you can touch the f+oor "ith your feet c+o(e to&ether: you (hou+d then
(tri%e to touch the f+oor "ith your pa+$(.
Height Increase Journal
##
1#. In the prone po(ition: +yin& f+at on your ,ac8 "ith your ar$( ,y your (ide: rai(e your ar$(
and ,rin& the$ (trai&ht ,ac8 o%er your head unti+ they are (tretched out on the f+oor: pointin&
a"ay fro$ your head. 1e(tin& a++ of your "ei&ht on your out(tretched ar$(: your (hou+der(: and
on your hee+(: (+o"+y rai(e the ,ac8: hip(: tor(o: and upper +e&( off the f+oor. Stretch your ,ody
up a( hi&h a( you can. *o+d that po(ition for a fe" (econd(: and return to the ori&ina+ po(ition.
'erfor$ thi( e.erci(e 0 ti$e(.
Height Increase Journal
#0
10. In the (tandin& po(ition: feet (pread (+i&ht+y apart: hand( ,ehind the nec8 "ith your fin&er(
inter+oc8ed. Bend the ,ody for"ard fro$ the "ai(t: "ithout ,endin& the 8nee(: and try to ,rin&
your head do"n ,et"een your +e&(. Of cour(e: it "i++ ,e i$po((i,+e to ,rin& your head a++ the
"ay do"n: ,ut (tretch your ,ody a( far a( po((i,+e "ithout (trainin& your(e+f. @o not re$o%e
your hand( fro$ ,ehind your head. F(e your hand( to he+p pu(h your head do"n further. 9hen
you ha%e reached a( far do"n a( po((i,+e: return to the (tartin& po(ition. <ou "i++ perfor$ thi(
e.erci(e "ith $ore ea(e after one or t"o "ee8(. 'erfor$ thi( e.erci(e 0 ti$e(.
Height Increase Journal
#2
CHAPTER -
Stage III $A/,ance/ Eercises&
A tota+ of four "ee8( ha%e pa((ed (ince you fir(t (tarted our e.erci(e pro&ra$: and if
you7%e fo++o"ed our in(truction( carefu++y and dedicated your(e+f to"ard your &oa+ of ,ein& ta++er:
you (hou+d ha%e at +ea(t increa(ed your hei&ht ,y one or t"o inche( and po((i,+y a( $uch a( three
or four inche(.
)ay,e you ha%e noticed that $any of your c+othe( are no" too (hort for you and $ay not
fit proper+y ,ecau(e of your thinner "ai(t+ine and i$pro%ed po(ture a( an e.tra ,onu( in addition
to your e.tra hei&ht. By no" our trainin& pro&ra$ (hou+d ,e a re&u+ar part of each day for you.
<our ,ody i( no" in $uch ,etter condition to hand+e any additiona+ de$and( or ri&orou( trainin&
p+aced on it.
Before you (tart the Sta&e III -Ad%anced E.erci(e(/: you are pro,a,+y "onderin& ho"
$any $ore "ee8( or $onth( you $u(t de%ote to the(e e.erci(e(. Actua++y there i( no (pecific
ti$e period or an("er to thi( ?ue(tion it i( entire+y up to you and ho" ta++ you "ou+d +i8e to ,e.
No" that you7%e fini(hed the Sta&e II E.erci(e(: you ha%e the re(t of your ti$e to de%ote to the(e
ad%anced e.erci(e(. <ou are re?uired to perfor$ a++ 15 of the(e Sta&e III -Ad%anced E.erci(e(/
each and e%ery day for period( of 4 con(ecuti%e day(. <ou $ay then cea(e the e.erci(e(: for a
period of 2 day(: and then you $u(t re(u$e the pro&ra$ for another 4 day circ+e. The 2 day
inter%a+ ,et"een cyc+e( i( (i$p+y a precautionary $ea(ure to e+i$inate the po((i,i+ity of
e.hau(tion: (train: or other (tre((. Geep repeatin& the cyc+e o%er and o%er a&ain for (e%era+
$onth( or +on&er dependin& on the re(u+t( you "ant to achie%e. A( a &enera+ ru+e: you "i++ notice
an. additiona+ increa(e in your hei&ht after on+y 2 or 3 "ee8( of perfor$in& thi( ad%anced
e.erci(e pro&ra$. The increa(e "i++ ,e ,et"een 1N2 inch and 2 inche(. Since each indi%idua+ i(
different: it i( i$po((i,+e to accurate+y predict any one per(on7( re(u+t(. There are too $any
factor( in%o+%ed. So$e of you "i++ achie%e rapid re(u+t( "hi+e other( "i++ ta8e +on&er to achie%e
the (a$e re(u+t(.
Each per(on (hou+d 8eep a "ritten record of hi( or her (tartin& hei&ht: and proceed to ta8e
$ea(ure$ent( e%ery 4 day(. @o not $ea(ure your hei&ht $ore than once e%ery 4 day(: (ince it
can ,e %ery di(coura&in& if you find +itt+e or no increa(e at a++ fro$ the pre%iou( day. On the other
hand: if you ta8e a $ea(ure$ent once a "ee8: "e are certain you "i++ ,e p+ea(ed "ith your
re(u+t(.
<ou (hou+d ,e a,+e to (ufficient+y co$p+ete a++ of the 15 ad%anced e.erci(e( "ithin thirty to
fortyDfi%e $inute(. To o,tain the $a.i$u$ re(u+t( fro$ the(e e.erci(e(: they (hou+d ,e
perfor$ed (hort+y ,efore &oin& to (+eep. Thi( "ay your ,ody "i++ ha%e the "ho+e ni&ht to
re;u%enate it(e+f "hi+e you (+eep. 1e$e$,er: in addition to the(e e.erci(e( and &ettin& p+enty of
re(t: eat a "e++ ,a+anced diet con(i(tin& of the ri&ht nutrition needed for pro$otin& &ro"th.
Height Increase Journal
#4
Eercise < (3 Nec= an/ U00er S0ine
In the (tandin& po(ition: p+ace your hand( ,ehind your head and inter+oc8 your fin&er(.
F(e the hand and ar$ $u(c+e( to pu(h your head for"ard and do"n: and at the (a$e ti$e: uti+i=e
your nec8 $u(c+e( to re(i(t thi( pu(hin& $otion. 9hi+e e.ertin& the(e oppo(in& pre((ure(: a++o"
your head to ,e pu(hed for"ard unti+ your chin re(t( on your che(t. 1e+a. the pre((ure on your
head: and return it to it( nor$a+ po(ition. 1epeat thi( procedure 15 ti$e(: then re(t 15 (econd(:
and repeat the e.erci(e 15 $ore ti$e(.
Height Increase Journal
#H
Eercise < )3 U00er S0ine an/ Shoul/ers
In the (tandin& po(ition: head up hi&h: ar$( at your (ide. Brin& your ar$( ,ac8"ard and
inter+oc8 your thu$,( ,ehind your ,ac8 and ,e+o" your "ai(t Thi( i( your (tartin& po(ition.
Geepin& your thu$,( inter+oc8ed: and your ar$( a+"ay( a( (trai&ht a( po((i,+e: ,rin& your
(hou+der( up: then ,ac8: then do"n: then for"ard: then up: ,ac8: do"n: for"ard: perfor$in& a
circu+ar $otion and tryin& to e.tend the (hou+der( a( far a( po((i,+e in each direction. 'erfor$
thi( e.erci(e (+o"+y: a+"ay( ,ein& a"are that you are (tretchin& your (hou+der( to their +i$it.
'erfor$ three (et( of ten circu+ar $otion(. <ou $ay ta8e a (hort re(t ,et"een each (et.
Height Increase Journal
#3
Eercise < 93 Nec= an/ U00er S0ine
In the (tandin& po(ition: feet to&ether: ar$( at your (ide. 9hi+e 8eepin& your +eft foot on
one (pot: ,rin& your ri&ht foot for"ard a,out 10 inche(. '+ace your entire "ei&ht for"ard on your
ri&ht foot: and e.tend your ri&ht ar$ for"ard. Bend your ri&ht 8nee: and ,rin& your head and
,ody do"n to"ard the f+oor a( far a( po((i,+e. '+ace your ri&ht hand on the f+oor in front of you
to $aintain your ,a+ance. Atte$pt to touch the f+oor "ith the top of your head. Of cour(e: it "i++
,e i$po((i,+e to do (o: ,ut try to ,rin& your head a( c+o(e to the f+oor a( you can. @o not +ift your
+eft +e&: and 8eep it (trai&ht. 1eturn to the ori&ina+ po(ition. 'erfor$ the (a$e e.erci(e "ith the
po(ition of the +e&( re%er(ed. @o each e.erci(e ten ti$e(.
05
Height Increase Journal
Eercise < :3 Nec= an/ Arms
01
In the (tandin& po(ition: ar$( ,y your (ide. In one ($ooth $o%e$ent: rai(e your hee+( (o
that you are (tandin& on your toe(: and ("in& ,oth ar$( to"ard the (8y a( hi&h you can po((i,+y
e.tend your ar$(. *o+d thi( po(ition: "ith your ar$( e.tended (trai&ht up and reachin& e%en
hi&her and hi&her. 9hi+e in thi( po(ition: ,end your nec8 and head ,ac8"ard a( far a( po((i,+e.
*o+d thi( po(ition for a fe" (econd( ,efore returnin& to the (tartin& po(ition. 'erfor$ thi(
e.erci(e ten ti$e(.
Height Increase Journal
Eercise < ;3 A*/omen% Mi//le S0ine an/ 1egs
02
In the (tandin& po(ition: feet a,out 12 inche( apart: hand( on hip(. 1ai(e the ri&ht hand:
,end for"ard fro$ the "ai(t "ithout ,endin& the 8nee(: and atte$pt to touch your +eft toe( "ith
the ri&ht hand: "hi+e 8eepin& the +eft hand on your hip. If you can not touch your toe(: do not ,e
di(appointed a( you (hou+d ,e a,+e to achie%e thi( after t"o or three "ee8(. 'erfor$ the (a$e
e.erci(e "ith the +eft hand and atte$pt to touch the toe( on your ri&ht foot. A+ternate atte$pt(
"ith the +eft and ri&ht hand( to touch the toe( on the oppo(ite foot. 'erfor$ thi( e.erci(e t"enty
ti$e(: a+ternatin& hand( each ti$e. 1e$e$,er: the purpo(e of thi( e.erci(e i( to (tretch: (o do not
,e +a=y. Try to co$e a( c+o(e a( po((i,+e to touchin& your toe(.
Height Increase Journal
Eercise < -3 A*/omen an/ 1o>er S0ine
03
Thi( i( (i$i+ar to E.erci(e No. 0 "ith the difference ,ein& that you are perfor$in& thi(
e.erci(e in the (ittin& po(ition: and thu( you "i++ ,e (tretchin& a different portion of the ,ody. Sit
on the f+oor: +e&( (tretched for"ard: hand( on hip(. Bend for"ard: "ith ar$( (tretched for"ard
and try to touch your toe(. <ou $ay not achie%e thi( ri&ht a"ay: ,ut a( "ith the pre%iou(
e.erci(e: you (oon "i++. 1epeat thi( e.erci(e 0 ti$e(: "ith ,oth hand(: and then (pread your feet
(+i&ht+y apart and "ith a+ternate hand(: one at a ti$e: try to touch the toe( on the oppo(ite foot.
1epeat thi( 0 ti$e( "ith each hand.
Height Increase Journal
Eercise < ?3 Mi//le an/ 1o>er S0ine
0#
In thi( e.erci(e: you "i++ ha%e to u(e your o"n ;ud&$ent a,out the po(itionin& of your
,ody (o you can o,tain the $a.i$u$ ,enefit. Sit on the f+oor: "ith your 8nee( ,ent and the (o+e(
of your feet f+at on the f+oor. It i( prefera,+e to ha%e your feet (pread apart: and your 8nee( ,ent.
a( +itt+e a( po((i,+e: the de&ree of ,end: and the di(tance apart "i++ depend on you. C+a(p your
hand( to&ether: ,ehind your head: and e.tend your e+,o"( for"ard. Lean for"ard: and touch your
+eft e+,o" to your ri&ht 8nee. If you can perfor$ thi( $o%e$ent "ith +itt+e or no e.ertion: your
8nee( are ,ent too $uch and your +e&( are not (pread "ide enou&h apart. The correct po(ture for
thi( e.erci(e i( "hen you can ,are+y touch your e+,o" to your 8nee. After continued practice: you
$u(t reduce the de&ree of the ,ent 8nee: and (pread the +e&( "ider. After you touch your e+,o" to
the 8nee: return to the ori&ina+ po(ition: and touch your other e+,o" to the oppo(ite 8nee. 1epeat
the e.erci(e: 0 ti$e( "ith each e+,o". A+ternate e+,o"( "ith each touch.
Height Increase Journal
Eercise < @3 1o>er S0ine an/ 1egs
00
Lie f+at on your ,ac8 on a fir$ (urface: and not on a (oft $attre((. '+ace your hand pa+$(
do"n underneath your ,uttoc8( and re(t your "ei&ht on your hand(. 9ithout ,endin& your 8nee(:
+ift ,oth +e&( (trai&ht up: and (pread the$ apart a( far a( you can. Continue thi( $otion ,ac8 and
forth: fir(t (preadin& the +e&( a( far apart a( you can: and then ,rin&in& ,oth +e&( ,ac8 in the other
direction: cro((in& the$: a( far a( po((i,+e. 'erfor$ thi( e.erci(e 15 ti$e(: re(t your +e&(: and
perfor$ it another 15 ti$e(.
Height Increase Journal
Eercise < A3 1egs an/ An=les
02
Lie f+at on your ,ac8: on a fir$ (urface: ar$( (tretched to"ard( your toe(. '+ace your
pa+$( f+at on the f+oor. Geepin& ,oth feet to&ether: rai(e the$ up"ard( and ,rin& the$ o%er your
head unti+ your toe( touch the f+oor ,ehind your head. F(e the pa+$( of your hand( on the f+oor
for e.tra +e%era&e to +ift your +e&( up and o%er your head: and to he+p rai(e your hip( off the f+oor.
The fir(t fe" day( you perfor$ thi( e.erci(e: it i( not a,(o+ute+y nece((ary to ha%e your toe(
touch the &round. *o"e%er: "ithout o%ere.ertin& your(e+f: ,rin& your toe( a( c+o(e a( po((i,+e to
the &round. 'au(e "hen your toe( touch the f+oor: and (+o"+y ,rin& your +e&( ,ac8 to the ori&ina+
po(ition. 'erfor$ thi( e.erci(e 0 ti$e(.
Height Increase Journal
Eercise < (B3 S0ine an/ All Joints
04
)any year( a&o: phy(ician( di(co%ered that $any ,ody di(order( "ere cau(ed ,y
pre((ure of the (pina+ %erte,rae upon (pecific ner%e(. Thi( di(co%ery re(u+ted in the "ide+y
practiced and accepted treat$ent of chiropractry. One of the $o(t co$$on treat$ent( con(i(t( of
,ody (u(pen(ion in "hich the patient i( (u(pended ,y u(e of a (trap fa(tened to the upper part of
the tor(o. 9hen (u(pended ,y thi( (trap: the "ei&ht of the +o"er ,ody (tretche( the (pine and
reduce( the pre((ure ,et"een the %erte,rae: thu( e+i$inatin& the pre((ure on the affected ner%e(
and curin& the di(order. Thi( (a$e procedure can ,e u(ed to (tretch and (trai&hten your (pine: and
"e reco$$end the fo++o"in& e.erci(e: "hich re?uire( hi&h %ertica+ ,ar(. If the(e are not ea(i+y
a%ai+a,+e: try to i$pro%i(e "ith a door or o%erhan&in& +ed&e. !ra(p the ,ar fir$+y "ith ,oth
hand( and han& a( +on& a( you po((i,+y can. The ,ar (hou+d ,e at +ea(t 4 feet off the f+oor: (o that
your ,ody i( ("in&in& free of any (upport fro$ the &round. S"in& your ,ody for"ard and
,ac8"ard(. 9hen your hand( ,eco$e tired: a++o" your(e+f to drop (oft+y to the f+oor: +andin& on
your feet. 1epeat thi( e.erci(e (e%era+ ti$e(: ,ein& e.tra carefu+ not to o%ere.ert your(e+f.
Height Increase Journal
CHAPTER ?
0H
'onus Ti0s +or A//itional Height
*o" to (it correct+y
So far in thi( ,oo8 "e ha%e &i%en you tip( on ho" to (trai&hten your po(ture "hen
"a+8in& -or in (tandin& po(ition/ and "hen (+eepin& -or in +yin& po(ition/. But "hat a,out "hen
(ittin&. )any of you (pend hour( a day in a (ittin& po(ition "hether it7( at "or8: at (choo+: or ;u(t
"atchin& te+e%i(ion at ho$e. In the nor$a+ (ittin& po(ition: the (pine (upport( the "ei&ht of the
upper tor(o "ith the carti+a&e or di(c ,ein& co$pre((ed ,y your o"n "ei&ht. In order to e+i$inate
thi( pre((ure "e7%e de(i&ned the JLaid Bac8K $ethod of (ittin& -,e+o"/ for tho(e of you "ho $ay
(pend (e%era+ hour( each day in a (ittin& po(ition.
9hi+e in thi( po(ition: your (pine (hou+d ,e perfect+y (trai&ht: e+i$inatin& an pre((ure
fro$ your %erte,ra+ di(c: your nec8 (hou+d ,e para++e+ "ith your (pine and not ,ent for"ard. In
order to (upport your ,ac8: and 8eep your (pine in a (trai&ht +ine: u(e one or t"o pi++o"( at the
rear of the (eat "here the ,ac8 of the chair $eet( the ,a(e.
Height Increase Journal
1idin& your ,i8e for e.tra hei&ht
03
Bicyc+in& i( one of A$erica7( fa%orite( pa(t ti$e(. In addition to it( u(e for (port and:
tran(portation: $any doctor( reco$$end cyc+in& for tho(e "ho "ant to +o(e e.ce(( "ei&ht:
de%e+op (tron& +un&: and a( a $ethod of e.erci(e for &ood o%era++ phy(ica+ conditionin&.
In $any European countrie(: ,icyc+in& i( an inte&ra+ part of e%ery day +ife. Se%era+ year(
a&o it "a( noticed that the @utch peop+e "ere $uch ta++er than !er$an(: e%en thou&h their diet(
and &enera+ acti%itie( "ere %ery (i$i+ar. An in%e(ti&ation +ead u( to ,e+ie%e the e.p+anation "a(
direct+y corre+ated to the u(e of the ,icyc+e. But ,efore pa((in& any ;ud&$ent: here are t"o
i$portant fact( to con(ider
1. The @utch 8eep their tor(o erect and their +e&( fu++y e.tended: "hi+e the !er$an( tend to
(+u$p for"ard +i8e ,icyc+e racer(.
2. The @utch 8eep their hand+e ,ar( rai(ed (+i&ht+y hi&her than the !er$an( "hich he+p( the
@utch $aintain a $ore erect po(ition in the (eat than do the !er$an(.
No" i( there any dou,t that the @utch $ethod "i++ i$pro%e your po(ture and increa(e
your hei&htB By u(in& thi( infor$ation accordin&+y: you can add a( $uch a( one fu++ inch to the
+en&th of your +e&(.
The $o(t effecti%e $ethod for you to ride your ,i8e i( to ad;u(t the ,icyc+e (eat to your
o"n hei&ht (o that your +e&( are fu++y e.tended and (tretched out "hen in a do"n"ard pedd+in&
$otion. The hand+e ,ar( (hou+d ,e rai(ed: if nece((ary: to the proper hei&ht a( (o to co$pe+ the
rider to 8eep hi( or her ,ac8 (trai&ht and trun8 erect. Once you ha%e ,eco$e accu(to$ed to thi(
po(ition: "ith no di(co$fort cau(ed ,y the rai(ed (eat: $ar8 the pre(ent +ocation of the (eat and
rai(e the (eat one ?uarter of an inch. Thi( "i++ force further e.ten(ion of your +e&( "hi+e cyc+in&
and aid in (tretchin& your +e&( for $ore hei&ht. )o%e your (eat up (+i&ht+y each ti$e your +e&(
ha%e &ro"n accu(to$ed to the hi&her (eat +e%e+. There i( no certain ti$e (pend for thi(: u(e &ood
;ud&$ent "ith each increa(e. Be (ure "hen (tretchin& +e&(: that entire foot i( f+at on peda+:
in(tead of (tretchin& "ith toe( on each e.ten(ion. A+(o ,e carefu+ that you are not (hiftin& your
,ody fro$ (ide to (ide in order to $a8e up for the e.tended di(tance your +e&( are fro$ the peda+
on the do"n"ard cyc+e. !uard your(e+f a&ain(t the(e error( in order to recei%e the ,enefit( of thi(
e.erci(e "hich: "i++ (ure+y add to your hei&ht if proper+y u(ed.
Note Each per(on: ,a(ed on there o"n o,(er%ation: $u(t decide the correct $o$ent to rai(e
the (eat another ?uarter inch and (i$i+ar+y ad;u(t the hand+e ,ar(. )any "i++ ha%e to ,e
(ati(fied "ith on+y one or t"o increa(e(: "hi+e other( $ay ,e a,+e to (u(tain three or four
increa(e( dependin& on the indi%idua+.
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Height Increase Journal
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Partici0ate in Recreational Acti,ities
<ou "i++ find it %ery ,eneficia+ in aidin& thi( (pecia+ pro&ra$ "e7%e de(i&ned for you if
you participate in a( $any recreationa+ acti%itie( a( ti$e "i++ per$it. Beco$e acti%e+y in%o+%ed in
different (port( or&ani=ation( in your o"n co$$unity. Any e.tra acti%itie( "i++ encoura&e e%en
$ore ,one &ro"th "ithin your ,ody a( an added p+u( a+on& "ith our pre(cri,ed e.erci(e(. 9hen
choo(in& a particu+ar acti%ity: try to choo(e one that $ay offer you the $o(t ,enefit( to"ard
o,tainin& any additiona+ hei&ht. By thi( "e $ean choo(e an acti%ity that offer( your +e&( and
tor(o $ore opportunity to ,e (tretched out and e.erci(ed. A fe" &ood e.a$p+e( of the(e acti%itie(
"ou+d inc+ude tenni(: ("i$$in&: ,a(8et,a++: rac?uet,a++: aero,ic(: &y$na(tic(: etc.
EN"
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