Get Taller by Stretching

Looking to increase your height? Make yourself taller by doing specific stretches and exercises. Stretch yourself taller by doing these stretches before the plates in your bones fuse together sometime between the ages of 19 to 27.[1] Follow the same advice to prevent yourself from shrinking as an adult.

Steps

Doing Basic Stretches

  1. Touch your toes. Start every morning by getting out of bed and stretching your back and hamstrings with some toe-touches.
    • Touching your toes will help to loosen you up first thing in the morning.
    • Doing this stretch will warm up your back muscles.
    • Doing this stretch will improve your posture and strengthen your back. Make yourself look taller by standing upright.
    • Start by reaching straight up with your arms above your head, before bending over and touching your toes. Try to keep your legs straight, but a little bend in the knee is fine.
    • Finish by releasing and bring your hands back up above your head and straighten your spine.
  2. Do a bridge stretch. Improve flexibility in your back by doing this stretch.
    • Completing a bridge stretch is a little tougher than just touching your toes.
    • Start by lying on your back and reach your hands down to grab your ankles.
    • Finish by lifting your torso from your hips so you are stretching out your back.
  3. Do a cobra stretch. Doing this yoga stretch will help improve flexibility in your back.[2] Relieve pressure on your back by doing this stretch.
    • Doing this stretch after slouching can help to realign your back.
    • Start by laying flat on your chest with your hands at either side of you.
    • Finish by pushing down on your hands and lifting your chest up. Tilt your head back a little.
    • Make the stretch more effective by using your abdominal muscles as much as you can. [3]
  4. Do a hip flexor stretch. Follow these instructions to release pressure on your lower back and abdominal muscles, with this stretch.
    • Start by bending your knees with your hands on your hips.
    • Put your knees in a straight line.
    • Reach out one foot and place it flat on the ground ahead of you.
    • Push your hips forward.
    • Lean backwards a bit and tilt your head up to the ceiling.[4]
    • Switch feet and repeat on other side.
    • Try to do this stretch right before you go to bed.

Doing Stretching Exercises

  1. Do the yoga mountain pose. Do this simple exercise to help align your spine.
    • Start by standing up straight.
    • Finish by moving your shoulders back and down while you stretch your head up towards the ceiling.[5]
    • Doing yoga exercises will help straighten the back so that you can push back your shoulders.
  2. Do Pilates. Increase your strength and flexibility by doing pilates.
    • Take a Pilates class at a gym or a community center.
    • Doing Pilates will improve your posture so that you look taller.[6]
    • Be aware that Pilates are quicker and more intense than yoga.
  3. Go swimming. Swimming can stretch your body so that you look taller.
    • Swimming will stretch your arms, legs, and back.
    • Swim if you want a low impact way to exercise.
    • Swimming also reduces pressure on your joints.

Staying Healthy While Stretching

  1. Eat properly. Make sure to combine your stretching and exercising with a healthy diet.
    • Promote your body’s growth by eating enough protein. Eat nuts, seeds, beans, fish, and meat.
    • Make sure to get enough Vitamin D so that your muscles and bone grow properly. Modest amounts of Vitamin D can be found in fish, eggs, alfalfa, and mushrooms, as well as Vitamin D-fortified foods such as some milks and cereals. However, the vast majority of your Vitamin D comes from sunlight exposure. Just 15 minutes a day out in the sun can ensure you get enough Vitamin D.
    • Help your bones grow by eating lots of calcium.[7] Find calcium in dairy products and green vegetables.
  2. Drink a lot of water. Aim to drink 6 to 8 glasses of water a day.
    • Drinking water will keep your body healthy so that you can grow properly
    • Be aware that you need to keep hydrated to keep your body working well.
  3. Get enough sleep. Sleep at least 8 hours a night if you’re under 18.
    • Be aware that your body grows the most when you are asleep.[1]
    • Sleeping deeply without interruptions will be the most effective. [1]
  4. Try to maintain good posture.
    • Standing up straight will make sure that your spine doesn’t curve as you grow. [8]
    • Look taller by standing up straight.
  5. Avoid ingesting any substance that will stunt your growth. Don’t use the following:
    • Alcohol
    • Steroids
    • Tobacco



Tips

  • Make sure to do stretches properly to reduce the risk of injury.
  • Sleeping is the most important factor of your growth. It will relax your mind and body. An average person should get 8-10 hours of sleep each day.
  • Try to keep your spine straight when you are sitting or standing.
  • Don’t take any medication to make yourself taller unless your doctor prescribes it. Be aware that medications like Human Growth Hormone usually don’t work and have serious side effects.[8]

Sources and Citations

  1. ↑ 1.0 1.1 1.2 http://www.healthguidance.org/entry/13394/1/Importance-of-Sleeping-in-Growing-Taller.html
  2. ↑ http://www.active.com/health/articles/3-steps-to-do-cobra-pose
  3. ↑ http://www.yogajournal.com/article/beginners/cobra-pose/
  4. ↑ http://www.fitday.com/fitness-articles/fitness/stretching/5-stretches-to-improve-posture.html
  5. ↑ http://www.esquire.com/lifestyle/advice/a8022/get-taller-exercises-0810/
  6. ↑ http://www.growthmax.com/five-proven-exercises-that-can-help-you-grow-taller/
  7. ↑ http://www.nowloss.com/can-you-grow-taller.htm
  8. ↑ 8.0 8.1 http://www.kidshealth.org/grow/body_stuff/my_height.html
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