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Custom Height Stretch Routine

The document outlines a comprehensive height growth routine for a 16-year-old individual who is 4'11'', has open growth plates, and is overweight. It includes a daily schedule of exercises, meals, and supplements aimed at promoting height increase and reducing stretch marks. The plan emphasizes consistency over 90 days, with expected results of 24 inches in height over 36 months and significant fading of stretch marks within 8-12 weeks.

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abrarahmedparsavi
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110 views3 pages

Custom Height Stretch Routine

The document outlines a comprehensive height growth routine for a 16-year-old individual who is 4'11'', has open growth plates, and is overweight. It includes a daily schedule of exercises, meals, and supplements aimed at promoting height increase and reducing stretch marks. The plan emphasizes consistency over 90 days, with expected results of 24 inches in height over 36 months and significant fading of stretch marks within 8-12 weeks.

Uploaded by

abrarahmedparsavi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

The Ultimate Height Growth Routine (Custom Plan)

Designed for: Age 16, 4'11", Open Growth Plates, Overweight, With Stretch Marks and Joint Pain

DAILY HEIGHT GROWTH ROUTINE

Morning (6:30 AM - 9:00 AM)

1. Lukewarm Water + Lemon + Honey (empty stomach)

2. Stretching (15 min): Cobra Pose, Toe Touch, Hanging, Mountain Pose

3. Suryanamaskar (56 rounds)

4. Breakfast: 2 boiled eggs / paneer + whole wheat toast, 1 glass milk + soaked almonds

Day (12 PM - 5 PM)

- Post-lunch walk (15 min)

- Height Booster Smoothie: Banana + milk + chia seeds + soaked raisins

- Evening Stretch: Wall stretch, Downward Dog Pose

Night (8 PM - 10 PM)

- Dinner (before 8:30 PM): Roti + dal + sabzi (light)

- 10 min Relax Yoga

- Apply Aloe Vera Gel + Coconut Oil on stretch marks

- Sleep by 10:30 PM in complete darkness (boosts HGH)

WEEKLY ADD-ONS

- Sunday: Swimming or cycling (if possible)

- Wed/Sat: Massage spine & legs with warm oil


SUPPLEMENTS FOR HEIGHT & SKIN (All India-available)

For Height Growth:

- Wellbeing Nutrition Melts Grow (Nano strip for bone growth)

- Zincovit tablet 1/day

- Vitamin D3 (Calcirol sachet) 1/week with milk

- Ashwagandha Capsules 1/day at night

For Stretch Marks (Skin Repair):

- Evion 400 (Vitamin E capsules) Mix with aloe vera gel

- Bio-Oil or Mederma Apply twice daily

- Collagen Powder (Peptan / OZiva) 1 scoop with water daily

HEIGHT-FRIENDLY DIET

Must Eat: Eggs, Paneer, Milk, Curd, Amla, Orange, Guava, Seeds

Avoid: Junk food, cold drinks, overeating carbs, sleeping late

NOTES:

- Be consistent 90+ days

- Measure height every 15 days

- Avoid skipping meals/exercises

- Maintain proper posture daily

Result Expectation:

- Height: 24 inches in 36 months (with open plates)

- Stretch Marks: 6090% faded in 812 weeks


Made for you with science + care. Stay consistent.

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