Lumbar Routine - Year 2008

Shinbone Routine - Year 2008

Miscellaneous

2008 Lumbar Routine (New)

2008 Shinbone Routine (New)

Shinbone remodeling proof

I grew 2 inches - Foster’s story

How to sit w/ iron plates

Shinbone Routine questions

I gained 2 cm - Alexei’s story

I grew 2.8 cm- Juan’s story

Cycling w/ raised seat

Failure - Lumbar Routine

I grew 2 inches- Vulcrum’s story

Height scams (SCAMS)

Kojima’s Lengthening Clinic

I gained 1/4 inch - Devon’s story

Dutch diet

FREE downloads/journals

I grew 1/2 inch - Evan’s story

Arginine/Lysine

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My 1 inch - Andy’s story (New)

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August 24, 2004 – New & advanced shin bone routine!

After 6 weeks doing the shin bone routine, Sky & other Before/After Recruiting members have not seen satisfying results and have not grown any centimeter. Very recently, Sky & Juan have once again sketched a new, advanced, and improved shin bone routine through many trials & errors.

Additionally, Sky & EasyHeight Support Team carefully analyze the exercise & routine that we have been experimenting for the past 6 months. Also, we compare & contrast how our routine is different from other successful routines & exercises that many people have succeeded growing with ankle weights for the past few years. This new & improved routine is called Shin Bone Million Dollar Routine – Advanced Formula*, especially designed to activate Acceleration Phase & help people achieve their first centimeter of growth. As you may know, growing the first centimeter can prove to be an enormous challenge. To reach the acceleration phase, you must go through many trials & errors.

In conclusion, we learn that kicking with ankle weights could possibly be more effective than the biking exercise. Furthermore, sitting with ankle weights exercise is probably more effective when you increase more weights to maximize the intensity so that your knee cartilage will be stimulated to grow faster.

Make no mistake.. EasyHeight Support Team will not rest until we get the before/after pictures of Sky, Juan & other experimenters.

EasyHeight Support Team

webmaster@easyheight.com

Sky is analyzing his “before” ankle & shin bone x-rays with Dai, King, & Thanh.

Shin Bone Million Dollar Routine – Advanced Formula*
How to lengthen the knee cartilage from 2 cm to 5 cm longer in 7 months

Sitting with ankle weights

Kicking with ankle weights

Taking calcium, vitamin D, glucosamine, chondroitin

Monday

2 to 3

hours/day

1 hour/day

everyday

Tuesday

2 to 3

hours/day

1 hour/day

everyday

Wednesday

2 to 3

hours/day

1 hour/day

everyday

Thursday

2 to 3

hours/day

1 hour/day

everyday

Friday

2 to 3

hours/day

1 hour/day

everyday

Saturday

3 to 4

hours/day

1 to 2
hours/day

everyday

Sunday

3 to 4

hours/day

1 to 2
hours/day

everyday

Knee Cartilage Remodeling Period

Stage

Height gained for anyone 18 to 50 years old

Month 1

Remodeling Phase

0 cm

Month 2 & Month 3

Acceleration Phase

0.5 cm to 1.5 cm

Month 4 & Month 5

Acceleration Phase

0.5 cm to 1.5 cm

Month 6 & Month 7

(the growth may stay constant, decline, or completely decline)

Acceleration Phase

0.5 cm to 1.5 cm

Shin Bone Growth 100% Scale Prediction

      Sitting with ankle weights (65% contributes to total shin bone growth)

      Kicking with ankle weights (30% contributes to total shin bone growth)

      Taking supplements (5% contributes to total shin bone growth)
= = = = = = = =
Total = 100% total shin bone growth

Sky’s explanation

Written by: Sky

      Remodeling Phase: is also known as the “Experimenting Phase”. It’s the phase that many people go through trials & errors to accommodate to the vigorous exercise. Some may start slow sitting with weights 20 lb each leg, then slowly increase to 30 lb each leg. In another instance, other people may do 2,000 kicks everyday in the first week, then slowly increase to 3,000 kicks everyday after that.

In Remodeling Phase, you are UNLIKELY to gain any centimeter because the exercise that you’re doing is not powerful.. therefore, knee cartilage growth is not stimulated because there is a lack of weak electrical currents. Finally, you must work very hard in the first month because your goal is to activate acceleration phase.

      Acceleration Phase: is the phase that your knee cartilage begins to grow, adapt, and remodel VERY SLOWLY. That is when glucosamine & calcium supplements, enzymes, osteocytes, osteoblasts, bone matrix, collagen fibers, fibroblasts, piezo weak electrical currents, and stress factors begin to work together to stimulate cartilage formation.

Keep in mind that you will never reach Acceleration Phase if you don’t increase the intensity of the exercise by increasing more weights every 3 to 4 weeks if you don’t feel any “weak” sensations or see any noticeable growth. For example, increase from 30 to 35 lb when sitting with weights; or increase from 1,500 kicks to 3,000 kicks each leg.

If you are between 18 to 50 years of age, you may possibly gain 0.5 cm to 1.5 cm every 2 months during the Acceleration Phase. Please note that presently, I don’t have sufficient proof to back up these statistics.

      Degeneration Phase: is the phase that your knee cartilage growth may stay constant, slowly decline, or completely decline. This phase may occur in Month 4, or Month 7, or Month 9. No one knows for sure because everyone has a different body structure. Unfortunately, there’s a limit to what you will grow because knee cartilage cannot lengthen forever. For instance, some may see a steady increase in growth during acceleration phase in Month 4; and suddenly see a quick decline in Month 5 as degeneration phase begins to take place.

Million Dollar Secret* – how to activate Acceleration Phase

• Continuously exercise from 1 routine following another – You must exert enormous stress on your knee cartilage CONTINUOUSLY and REPETITIVELY. Therefore, the trick to activate acceleration phase is to do the kicking exercise & sitting exercise right after one another. For example, do 2,000 kicks each leg (about 40 minutes), then immediately strap on 35 lb weights and sit for 1 hour, then immediately do another 1,000 kicks (about 20 minutes), then take a break & repeat this same routine a few hours later or before you go to sleep (whenever you have the time).
  
  
• Increase the intensity with more weights every few weeks – For example, when sitting with weights – strap more iron plates to stimulate your knee cartilage with more intensity (for example, sitting with weights from 30 lb to 35 lb; or, kicking with weights from 8 lb to 10 lb.
  
  
• Kick with ankle weights 1 to 2 hours WHENEVER you’re free – For example, when kicking with weights – increase the intensity (from 8 lb to 10 lb).. Also, doing 3,000 kicks each leg will take you about 1 hour. Doing 6,000 kicks will take you less than 2 hours.
  
  
• Sit with ankle weights 3 to 4 hours WHENEVER you have free time.

Safety Tips

• Tip #1 – when kick, bike, sit, or sleep with ankle weights, you should wear lots of foam so that you legs will not result in any red mark, blister, numbness, or pain.
  
  
• Tip #2 – LIMIT or completely stop any physical exercise that requires forceful movements of the lower legs such as running, jumping, weight-lifting, martial arts training, playing basketball, football, or soccer. Any exercise or training that requires your legs to press against the ground is NOT recommended (because you’re just crushing down the new cartilage that you’re growing. Also, keep in mind that you must protect and nourish these new & “soft” cartilages so that in time – the cartilages will transform into real bones…
  
  
• Tip #3 – Drink 3 to 6 glasses of milk (highly recommended) or lots of water everyday. Why? because liquids will fill the gaps in the microfractures & cartilage so that they will provide enough nutrients to blood flow, cartilage, bone, & body – that in turn will stimulate new bone formation.
  
  
• Tip #4 – Take calcium, vitamin d, glucosamine, and chondroitin everyday because they will provide bone & cartilage protection, growth, and lubrication between joints & cartilages. It’s best to take liquid-form supplements if you can because it will save lots of time & money in the long run. For liquid calcium/vitamin d, drink lots of milk. For liquid glucosamine/chondroitin, there’s a section in my site “Exercise equipments & supplements” where I mention a few products.
  
  

Are you physically & mentally ready for the Advanced Formula*?

• Ask yourself these questions: Am I physically & mentally ready for the shin bone routine? Am I desperate and dying to gain an inch or two? Do I have the human willpower to go through all this?
  
  If your answer is “YES”, then you are fit to train for the Advanced Formula*. A few months later, everything may just be paid off and the rewards are very rewarding!
  
  On the other hand, someone may think about quitting the shin bone routine.. well, it’s obvious that this person is NOT physically & mentally ready for this. Also, growing taller does not seem that big of a deal to him/her because he/she is not that desperate to grow taller.. if so, I have a question for them, “Why did they visit our website in the first place?”. Remember, EasyHeight.com is ONLY dedicated to those few SERIOUS individuals who wish to grow taller!
  
  

What are Sky, Juan, & other experimenters are doing?

• Sky - Currently, Sky is kicking vertically and doing about 3,000 to 4,000 kicks each leg everyday. He will increase the duration and do more kicks once he’s getting used to the exercise. As of now, Sky kicks with 8 lb weights on each leg.
  - Also, he’s sitting with 35 lb weights each leg about 1 hour and 15 min (about two to three times everyday. He may try to increase more weights with 40 lb each leg in the next 3 to 4 weeks if he no longer feels the “weak” sensations” in his knees. For example, he usually lies down with weights strapped and hanging on his shin for 1 to 2 hours straight.. however, he immediately discontinues the exercise whenever his legs get numb due to the blockage of blood circulation. As a result, he stops the exercise for 5 minutes, relaxes, and then resumes to sit with weights for another hour or so.
  - Ryan’s drinking milk and is taking supplements daily.
  
  
• Juan – Currently, he has been vertically kicking for the past 3 months and is still doing it.
  - Also, Juan has been sitting with 35 lb weights for the past month. As of now, he increases the intensity and is now sitting MORE THAN 35 lb weights each leg.
  - He’s taking supplements daily.
  
  
• Other experimenters – These experimenters are presently trying out the new Shin Bone Million Dollar Routine – Advanced Formula*.

How to sit with ankle weights – advanced exercise*

Step 1: Prepare all your equipments on the bed or high platform.. iron plates, belts, foam, nylon ropes, ankle weight strap, soft pillow. Keep in mind that this is the advanced sitting with weights exercise. For more details how to strap the iron plates to your legs, you may visit the “How to sit with ankle weights” section to see all the details.

Step 2: Here I’m holding 2 belts.. the purpose is to strap these belts on top on the ankle weight strap.. as you may know, sitting with 35 lb weights or more can be heavy.. thus, if you don’t strap foam & iron plates to your legs tight enough, chances are, foam & iron plates will slowly slide down from your shin bone to your ankle.. therefore, by strapping these belts on your shin bone, you secure that the iron plates are hanging.

Step 3: First, I wear a sweatpants.. then, I strap 3 layers of foam right below my knee.. then, I lay the nylon rope on top the layers of foam… then, I wrap the ankle weight strap on top of foam & nylon rope.. then, I strap the belt on top of the ankle weight strap to secure that the foam will not slide down to my ankle.

Step 4: After strapping the belt on my left leg.. I continue with the other leg and strap the belt tight so to hold foam & ankle weight strap in place. If the belts are not tight enough, use some nylon ropes to wrap around the foam so to tighten them to your legs so that the heavy iron plates will not slide down to the ground.

Step 5: One by one, I put the iron plates next to my leg and quickly tie them with the nylon rope. From picture above, I’m using three 10 lb iron plates, plus one 5 lb iron plate.. total is 35 lb each leg.. however, I may increase the intensity by strapping 40 lb each leg in the next few weeks using four 10 lb iron plates strapped to my shin bone.

Step 6: After the iron plates are securely strapped to each leg, I then hold the other hand of the nylon rope and slowly drop those heavy iron plates down.. by doing so, it’s safer that way because I may avoid unfortunate injury.

Step 7: As you can see, foam & ankle weight are very close to my knee.. it’s because you’re actually stretching out the knee cartilage.. so it’s better to strap foam & ankle weight strap next to my knee.. furthermore, it’s better that way so that the heavy weights will not slide the foam to your ankle.

Step 8: Here’s a side-view.. note that I always rest half of my knees on the bed, and let the other half plus the shin bone to dangle.

Step 9: As you can see, the iron plates are attached to my shin bone and are hanging right next to my ankle… do NOT let the iron plates hang below your ankle because it’s not safe.

Step 10: As Fall semester is coming closer, sitting with ankle weights is a great exercise.. because I sit with weights & study my lecture notes at the same time. Any college student out there should take advantage & be wise to study while sitting with weights! ;)

Step 11: It’s not a good idea to sit with weights for too long… you can sit for 10 or 15 minutes.. but not 1 or 2 hours .. because you may have a backache.. therefore, it’s wise to put a pillow right under your back so to lie down comfortably while dangling with the iron plates.

Step 12: With a pillow under my spine, I’m comfortably lying down while hanging the weights on my shin bone.. you can study, take a nap, listen to music, etc.

Step 13: After 1 hour & 30 minutes lying down with the weights, I’m about to slide down the bed & take a break.. because the iron plates are very heavy.. therefore, I place a blanket next to my bed.. so that I can safely slide down..

Step 14: Keep in mind that the iron plates are heavy; thus, they can easily pull you down to the ground & your ankle may get injured. Above, I’m sliding down on top of the blanket.. by doing so, I can avoid unfortunate injury.. you all should do the exact same thing..

How to kick with ankle weights – advanced exercise*

Do 200 kicks left leg, then 200 kicks right leg.. continue to reach 1000 kicks each leg.

Step 1: First, you need to wear shoes or sneakers.. then put a sweatpants.. then strap foam on your shin bone right above your ankle

Step 2: Next, you can strap another layer of foam or back-support strap on top the first layer of foam.

Step 3: Next, strap on the ankle weights. I’m using 8 lb each leg. I bought the 20 lb pair of ankle weights from Wal-mart for $18.49 (the manufacturer is Athletic Works). These are the best, affordable, & most quality ankle weights that I’ve come across.

Step 4: Here I am strapping on the 8 lb ankle weight on each leg.

Step 5: Now, you’re ready to do the kicking exercise. Raise your left leg up about 5 inches from the floor (about 12 cm).. Do NOT raise your leg to high.. Next, slightly cock your leg back & prepare to kick downward.

Step 6: Once you slightly cock your leg backward, then release & kick downward towards the ground but NEVER touch it. Use a force to give your knee a good stretch.. don’t too hard.. don’t kick too soft.. but use a good & sufficient kicking force. Now, do 200 kicks left leg non-stop (will take about 1 min & 20 second).

Step 7: After you finish doing 200 kicks on the left leg, immediately cock your right leg back & get ready to do another 200 kicks.

Step 8: Do 200 kicks on the right leg non-stop.. once finished, again do 200 kicks left leg, continue to reach 1,000 kicks each leg (will take you about 20 minutes). After doing the first 1,000 kicks, take a 5-minute break, and continue to do another 1,000 kicks. The reason that you should do 200 kicks each leg at a time.. is because cartilage growth is most effective when an enormous & repetitive force continuously exerts on the leg over a long period of time.. Finally, you must push the limit to make your knee cartilage tired so that it may be stretched out easily.

Tips: This is my favorite method to kick.. lean next to a bed or a wall & do the kicking exercise so that you can have the balance.

Frequently Asked Questions

Written by: Sky

1) When was the first Shin Bone Routine created?
- The Shin Bone Million Dollar Routine was created on June 15, 2004 (when easyheight.com was also launched). About 2 months later, on August 24, 2004, the Shin Bone Million Dollar Routine is re-invented to help short people to reach their acceleration phase. Presently, it’s also known as the Advanced Formula*.

2) How much can I grow with the Shin Bone Million Dollar Routine – Advanced Formula*?

- In the first month (remodeling phase), you are UNLIKELY to gain any centimeter because the exercise that you’re doing is not vigorous enough.. therefore, your knee cartilage growth is not stimulated because there is a lack of weak electrical currents.. also, your body is beginning to take advantage of glucosamine & calcium supplements.

You may possibly grow 0.5 cm to 1 cm around Month 2 & Month 3 after you have activated your acceleration phase. Furthermore, it’s likely that you will continue to grow 0.5 cm to 1.5 cm every 2 months after that. However, there’s a limit to what you will grow because the cartilage under your knee can only thicken so much.

I’ve read a lot of success stories from people who have grown with ankle weights. Most of these people grew somewhere from 1 to 2 inches. Finally, your knee cartilage may grow from 2 cm to 5 cm (I’m assuming). It’s possible that you can grow more; subsequently, your growth will depend on your bone & cartilage structure, intensity & duration of the exercise.

3) Can I do 10 kicks left leg and then 10 kicks right leg?
- No, you should NOT do that. On the other hand, by doing 200 kicks each leg, you create an enormous, continuous, and repetitive force that stimulates your knee cartilage with sufficient electric currents.

4) Kicking with weights for 1 hour?.. that seems a lot.
- It’s not that big of a deal. You can split the time. For example, in morning, kick for 30 minutes in morning, then immediately sit with weights for 1 hour. Later at night, kick for 30 minutes, then sit with weights for 1 hour.

5) How to start my daily routine?
- Do 2,000 kicks each leg (about 40 minutes), then immediately strap on 35 lb weights and sit with iron plates for 1 hour, then immediately do another 1,000 kicks (about 20 minutes), then take a break & repeat this same routine a few hours later or before you go to sleep (whenever you have the time). If you have the time, kick with weights for 1 to 2 hours everyday, and sit with weights 3 to 4 hours daily.

6) I have a question.. why kicking vertically turns out to be more effective than kicking horizontally?

Also, kicking vertically is BETTER than kicking horizontally (like sitting on a chair). When kicking vertically, you’re continuously exerting a downward force while resting your legs & let them fall down with gravity pulling without touching the ground. Meanwhile, kicking horizontally is very tiresome & difficult because you’re using lots of energy from your thigh & shin muscle.

7) Why sleeping with weights are not featured in your advanced routine?

- While sleeping, you cannot strap more weights because it can be uncomfy to sleep with. Anyhow, kicking with weights is much more effective than the sleeping exercise. In short, focus more on the kicking exercise and you’ll be fine.

8) How many kicks should I do at a time?

- You should do a minimum of 1,000 kicks each leg at time (this will take you about 20 minutes).

9) How long should I sit with weights at a time?
- You can sit anywhere from 1 to 2 hours at a time.. if your legs don’t get numb from blockage of blood circulation, try to sit for 2 hours straight IF YOU CAN. Sitting with heavy weights over a 2-hour span seems to work well because the weights & gravity continuously pull your knee cartilage downward.. in which result in repetitive motions. Finally, if your legs get numb, stop the exercise immediately.. rest for 5 minutes.. and then resume the exercise.

10) My knees hurt when I kick with weights… I don’t like biking with weights either.. can I just sit with heavy weights?
- It’s true that kicking with weights is an amazing exercise.. unfortunately, not everyone can do it.. If you cannot kick with weights, then increase the duration while sitting with heavy ankle weights.. for example, sitting with weights from 2 hours to 4 or 5 hours everyday.. the more you sit with weights, the faster you’ll grow.

11) Why taking supplements daily only contributes 5% to total shin bone growth?
- Your digestive system has the ability to make its own glucosamine. Also, foods that you eat also contain calcium & vitamin D. Glucosamine & other supplements contribute a very small percentage to the total shin bone growth. As more evidence begins to emerge, your cartilage growth will depend mostly on the intensity & duration of the exercise that you perform.

12) Why kicking with weights gives better result than biking with weights?

– Kicking with ankle weights in a vertical direction is very effective because you can exert an enormous downward force while gravity is pulling your legs downward simultaneously. Keep in mind that in the kicking exercise, your feet never touch the ground; thus, this will leave space for your legs to extend and lengthen further.

On other hand, biking is not as effective because the pedals of the bicycle are bearing some of the weights for your legs & ankle weights. Thus, if you feel that your biking exercise is not as vigorous as kicking, then you may choose to increase the duration of biking to make it up (for example, from 20 minutes - and increase it to 30 minutes everyday).

13) I have been doing the shin bone routine for about 2 months now.. and haven’t seen any growth.. not even 0.5 cm.. what the hell is going wrong?

- Listen to your knee cartilage. Your body is constantly speaking to you. If you do not make adjustments to increase the weights to boost the intensity, chances are, you cannot activate the acceleration phase. As a result, you’ll never achieve that first centimeter.

For example, you have been sitting with 30 lb weights each leg. About 4 weeks later, you should increase to 35 lb weights each leg if you have NOT felt any “weak” sensations in the knees or have not seen any noticeable growth. The “weak” sensations in the knees are speaking to you and it’s a sign from growth (according to Juan & other experimenters). You must increase the weights or duration of the exercise to force your knee cartilage to lengthen & stretch. Or, you can increase the duration sitting with weights from 2 hours & 30 min to 3 hours & 30 min.

14) What are the signs of growth.. and how do I know if the cartilage under my knee is growing?

- “Weak” sensations in the knees & knee fatigue while sleeping at night are signs of growth.

Pay careful attention because your knee cartilage is constantly speaking to you. If you vigorously kick with ankle weights or consistently sit with weights, you will feel “weak” sensations under your knee (according to Juan). It does not mean that your knee is weak.. however, it’s a stimulating sensation that you will feel when you vigorously train such as the kicking & sitting exercise.

15) How can you ever be sure that kicking with ankle weights works.. have any proof?

– Kicking with ankle weights is a forceful movement that triggers tiny electric fields in which genes that affect bone remodeling and growth are then activated. That's when a series of experiments showed that bone is piezoelectric, meaning that bending or deforming its crystal structure creates local electric currents. Physiologists quickly linked these currents to bone growth in studies that seemed to explain why exercise strengthens bones and immobilization weakens them. Below is just one of many research studies that explains how forceful exercises or movements can generate vibrations which in turn stimulate bone growth.

= = == = == = == = == = =
By: Laurie Barclay

Gentle Vibration Improves Bone Growth – Gentle Vibration Prevents Bone Loss Mechanical Stimulation Might Treat Osteoporosis Without Drugs

WebMD Medical News

Aug. 8, 2001 -- A new study is giving out good vibrations.

The study, in this week's Nature, suggests that gentle vibration can improve bone growth. If the findings hold up in humans, they suggest a new way to prevent osteoporosis, or bone loss often seen in menopause, without drugs.

"Exercise may prevent osteoporosis, but we always thought it had to be short bursts of intense activity," researcher Clinton Rubin,