Exercises to Grow Taller & Stretches to Increase Height

Exercises to Grow Taller & Stretches to Increase Height

Exercises to Grow Taller & Stretches to Increase Height

Your skeletal system achieves most of its development by the time you reach the age of 20. Beyond this, it undergoes only minor adjustments, and your genetics determines at least 60% of how this process unfolds. As a result, you have little control over how tall you are. Yet, you can still manage how tall you look – and that is through your posture.

The Key to Your True Height Potential

Bad posture leads to spinal compression which is the number one reason for height loss among adults. Certain activities, such as prolonged sitting, create muscle imbalances and subject your spine to significant compressive loads. Over time, this provokes degenerative changes in your spine that make you look shorter. Luckily, you can prevent this from happening to you with regular exercise.

Exercises the Restore Your Natural Height

These exercises below help you to achieve spinal decompression and restore your natural height:


  1. Cat-Camel Mobilization. Assume the quadruped position on the floor. From this position, slowly flow from full back extension to full back flexion within a comfortable range of motion. Repeat the flow between the two positions for 10 to 20 repetitions.
  2. Bird Dog. Assume the same quadruped position as in the exercise above. Reach backward with your left leg as you reach forward with your right arm. Repeat the same with your other leg and arm respectively. Maintain flat lower back and repeat the flow between the two movements 10 to 20 times.
  3. Lat Stretch. Grab an upright of an immovable object with your arm. As you lean away from the object, slightly squat and twist your body towards your arm. Hold the bottom position for 30 to 60 seconds. Repeat the same for the other arm.
  4. Pectoral Stretch. Stand in the doorway with one of your legs in front of the other. Place your forearms on the sides of the doorway with your arms at a 90-degree angle to your torso. Lean forward until you feel a stretch in your chest. Hold the stretch for 30 to 60 seconds.
  5. Hip Flexor Stretch. Kneel with your right knee on the mat and your left leg in front of you at a 90-degree angle. Keep your back straight and lean forward, squeezing your right glute and pressing your right knee into the mat. Hold the stretch for 30 to 60 seconds and repeat it for the other side.
  6. Bar Hang. Grab the bar over your head. Without losing the contact with the ground, slowly drop down your body weight. Relax at the bottom of the hang position holding it for 30 to 60 seconds. Avoid hyper-extending your lower back or creating excessive tension in your abdomen.

Change Takes Time

Regular exercise can be very effective in helping you to look taller. Combining it with other methods, however, can bring major results for restoring natural height. As you start using the exercises above, make sure to fine tune your diet and supplementation as well.

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