Spine Stretching Exercises To Grow Taller. Have You Tried These?

Sometimes, people with short heights face psychological problems such as introvert nature, inferiority complex, as well as little confidence among others.

  • These reasons increase people’s urge to enhance height.

Lets take a look at what you can do.

Stretching Exercises

can-you-stretch-your-spine-to-grow-tallerCan you stretch your spine to grow taller? Yes, to gain height, professionals recommend stretching exercises because they assist in lengthening the spine.

  • Besides, it also increases one’s body flexibility, improves body posture and overall physical appearance.

Different Spine Stretching Exercises To Grow Taller

1. Hanging

This is considered the most effective stretching exercise to increase height since it expands the joints and spine.

Sleeping extends the spine, but gravity compresses it. Hanging allows you to maintain the extended spine, so it does not compress during the working hours.

  • Make sure your shoulders are apart during this exercise. Take a five-minute hanging routine every day. Spend ten to fifteen seconds for each repetition.

2. Hip Flexor Stretch

  • With this kind of stretch one can be able to release the pressure on the abdominal muscles and lower back.

First, with hands on the hips, bend the knees. The knees should be in a straight line. Place one foot ahead and push the hips forward.

Pose backward while tilting the head. Repeat the exercise with the other foot.

3. Touch The Toes

Begin each day by stretching your back with toe-touching. It warms up the muscles, strengthens the back and improves the spine.

  • This exercise requires one to straighten the arms above the head and without bending the knees, bend over and touch the toes.

4. Pelvic Shift

  • This exercise is easy and efficient. It targets the lower spine and hips region.

First, lie on the back with the hands holding the ankles. Lift the pelvis and the back and hold the position for at least twenty seconds.

5. Pilates Stretch

  • Doing Pilates increases not only flexibility and strength but also improves body posture.

The exercise requires one to lie on the back and spread the arms. Join the legs together and extend them straight. Bend the legs to touch the ground.

6. Swimming

Svimming stretches the arms, back, and legs allowing one to look taller. It reduces pressure on the joints, therefore, increasing flexibility.

7. Yoga Stretching And Height Gain

yoga-stretching-exercise-help-grow-tallerYoga exercises help grow taller on different levels.

It helps the spine to increase as the body goes through a range of motions and controlled breathing.

  • The breathing relaxes the muscles, hence removing all possible growth hindrances. The exercises allow the spine to become upright.

The Cobra Stretch

Cobra stretch is one of the Yoga stretching exercise. It helps one to grow taller since it lengthens and relaxes the chest, lungs, shoulders, and abdomen.

  • First, lay on the chest with hands at either side. Push down on the hands and lift the chest up.
  • Lastly, tilt the head back. For an active exercise, use the abdominal muscles as much as possible.

Height Gain After Puberty

  • It is evident that puberty and height correspond to each other. It is noticeable that other teenagers grow taller even after leaving puberty.

The velocity and timing of the body growth highly depend on gender, nutrition, and growth plates of one’s body.

Regardless of age, nutritionists and medical professionals, have proven that through exercising one can gain an inch or two.

Stretching helps the body to release the growth hormone that is responsible for increasing height.

Stretches to grow taller after puberty include;

Stretches To Grow Taller After PubertyAnkle weights; it can be done by stretching the knees cartilage. It increases the mass and cartilage resulting in lower body growth.

  • Begin with light weights then gradually add the weights. These weights pull the leg downwards, therefore, increasing the height.

Cycling; pedaling a bicycle helps one to grow successfully taller. Riding a cycle with the vertical posture helps increase the height.

  • Adjust the seat to a higher notch; this will make the legs stretch for the pedals.

Other stretches to grow taller include cobra stretch, vertical hanging, Pilates stretch among others.

What’s Next?

We’ve seen that spine stretch exercises that help grow taller should be an integral part of everyday life.

  • To avoid injury, perform the stretches correctly.

A healthy diet is also essential to add some inches during and after puberty.

For retaining height gained after stretching, it is important to reach and watch the postures daily.

Start observing and taking action on the above practices to increase height and enjoy a healthy life.

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  1. Is this really possible? I always thought you were just stuck with whatever height you were given and that was that. I do some of these exercises on a regular basis, and have been doing so for a few years now but I haven’t noticed any change in my height. Is there a particular age group that this method will work better with?

    • Hi Shirley. Thanks for your comment.

      These execises can help you get taller no matter your age – it’s all about improving your posture by rectifying unnecessary curvatures in your spine.

      The human spine consists of 23 relatively thick cartilage discs – 6 in the neck (cervical region), 12 in the middle back (thoracic region) and 5 in the lower back (lumbar region). Adding just a couple of millimeters of thickness to each of these can actually add up to 3 inches of agregate height.

      Oftentimes, our everyday habits (work position, constantly leaning forward, standing, moving, or sitting in a lazy, drooping/slouching way), cause prolonged poor posture by compressing the back bone.

      When we’re around 22 and older, our bones are unable to grow any longer, so this is not about lenghtening our bones. With the use of efficient spinal decompression techiques, in combination with specific stretches, adults of any age are able to increase their height by 1-3 inches.

      All the best,


  2. Very interesting article, I had no idea there was a way to increase your height. Is it guaranteed that you will add certain amount of inches to your height in the time stated? Very simple theme and easy to navigate through the site, but I would suggest adding photos to the stretches to get a visual on exactly what to do.

    • Hi, thanks for your comment.

      Yes, if you follow the specific instructions in the program, you will for sure increase your height. Of course, there is no guarantee, because it all depends your willingness and ability to do exactly what the program tells you to do.

      The first ting you need to be doing, is to get rid of your doubt, and truly believe that it’s actually possible to add several inches to your current height, if you know what specific steps to take over a certain period of time. It’s an important factor to stay motivated and be convinced that you’re able to reach your height goals.

      Just take action upon this new knowledge, and I bet the results you’re going to achieve are going to surprise you. 🙂

      All the best,


  3. Hi,

    As a pretty short person (5″1), my height has sometimes been quite annoying (not being able to reach stuff is just the worst). I have thought about trying exercises like this but I often put it off and am reluctant to try them because they seem like a fad to tell you the truth.

    Saying that, these stretching exercises make sense from a scientific point of view, so I think I will actually try them (particularly the one involving cycling – I do that a lot anyway). They might help with my occasional back ache too. So, thanks for the tips.


    • Hi Sarraa, I appreciate your thoughts.

      This is absolutely no fad, these exercises and small lifestyle changes do work. If you have a clear goal of getting taller, you need to rid yourself of your reluctancy (unwillingness) and self-doubt when it comes to actually following a surprisingly simple and proven step-by-step process, for a specific period of time (10-14 weeks).

      Besides adding inches to your height, these exercises and stretches will improve the functionality (and also improve the looks) of your entire body. Your posture is going to enhance a great deal and you’ll get in far better shape quickly (including gettng rid of your back ache).

      Just be sure to follow the instructions to the ‘T’.

      All the best,


  4. I really never thought that you could extend your height. It does make sense that these exercises would work. My son has been a competitive gymnast for 13 years and it has always been a factor for gymnasts, that all the pounding on the joints keeps them from growing properly, so they tend to be shorter. My son is not super short by any means, but a lot shorter than his classmates. He might be interested in these exercises, so I am glad that I found this post.

    • Hi Matt’s Mom 🙂

      I’m quite sure your son would benefit from this. These exercises, stretches and certain set of movements will support his posture in such a way that he will be able to add up to several inches to his current height.

      Keep in mind, this is NOT because his bones are getting any longer. The ‘secret’ is that he’ll be able to rid himself of musclular ‘imbalances’ or unnecessary curvatures in his spinal column, that cause him to ‘slump down’ and appear far shorter than he actualy is.

      What’s of essence here, is that the spine is actually responsible for about 35{c3126b2107fd0d3fb1b6d952d3743cdf8e0f485c8db97831f81a2955b2f60d7d} of our height. Hence, being able to straighten and also strengtening the lumbar and thoracic part of the spine with the help of these exercies and stretches, will over time make him taller.

      This program works. Like anything else in life, it’s all about acquiring new knowledge about exactly what to do to reach a specific goal, and then take action upon this knowledge!

      All the best,


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