It’s true that once you are done with puberty, the growth plates within your body fuse and their length becomes permanent. Past a certain age, your body will stop growing and will stall at the maximum height it has managed according to certain factors such as genes. Luckily, there is an exception: the bones that can continue to lengthen past puberty are the bones in your spine according to this club for growing taller. These have some malleability, and with specific exercises, they can get taller, and if your spine lengthens, your whole body gets taller also.
How to Increase Your Spine’s Length
In order to lengthen your spine, first fix anything that might be wrong with it. For example, you need to correct bad posture and ensure you’re sitting and standing up as straight as possible, which will make a big difference. Once you’ve fixed things, you then have to maintain your efforts, so your spine doesn’t go back to the way it once was. Fixing your spine’s length and then maintaining it provides great conditions for the inter-vertebral discs to grow. There are some exercises you can begin doing to support this, including:
- Leaning against the wall, with your back and heels touching the wall. Put the back of your head against the wall as well and extend your arms with palms downward. Hold. Then extend the arms upwards, put your palms forward, and pull downwards on an imaginary lever. Repeat with both arms.
- A seated cable row, which will strengthen the muscles along your upper back. You’ll stretch and squeeze your chest and back.
- Bent-over raise, which strengthens the muscles and prevents poor posture and rounded shoulders. Complete this exercise with dumbbells.
- Shrugs with weights. This strengthens the muscles along your neck that keeps your neck and head in good alignment. Squeeze your shoulder blades and tuck your chin as you complete this exercise.
Other Things to Make Your Spine Longer
On top of spinal exercises that will help strengthen the muscles along your neck, shoulders, and back, there are other things you can do to ensure your spinal bones continue to lengthen after you’re done with puberty. These include:
- Ensuring you’re consuming the proper diet. Collagen fibers and cartilage make up the material between intervertebral discs, and these are comprised of proteins and amino acids. To make sure the discs are growing, you’ll have to consume good amounts of protein, as well as calcium, vitamin D, and other nutrients that naturally strengthen bones.
- Consuming supplements. There are many growth pills available that can help lengthen and strengthen your bones, including the ones along your spine. By combining foods that are rich in nutrients with these supplements, you can help your body achieve its max height even after puberty.
- Ensuring proper hydration. Hydration is essential to good bone growth. Make sure you’re drinking at least two liters of water per day.
- Getting enough sleep. Your body’s maintenance of its overall health often happens as you’re sleeping at night. To make sure your body is working as it should and you’re as healthy as can be, get an adequate amount of rest.