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How I Became More Than an Inch Taller by Stretching

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Can You Really Grow Taller by Stretching?

For me, the answer was yes. I increased my height more than an inch by exercising a while ago. Lots of other people have increased their height by doing yoga, which also includes lots of stretching.

To see if I could increase my height, I started stretching three times a day. If you want to see if you can make yourself taller by stretching, try the exercises below. There is nothing complex or difficult about the stretches I did. They were easy to do and took very little time.

Note that I did this after I stopped growing. This method is mainly for people who have reached their full adult height.

How Stretching Helped Me Become Taller

We have 33 vertebrae in our spines. Between each vertebra is a gel-filled intervertebral disc that acts as a cushion of sorts. If these discs become compressed, then the space between your vertebrae shrinks. If the discs expand, then you become a little bit taller. You can not become taller by decompressing your spine if your spine is not compressed, but most adults that don't do a lot of stretching do have some compression in their spines.

Simply getting out of bed and walking around can compress your spine a little. Being overweight or lifting heavy weights can put more strain on the discs, causing them to compress more. People naturally become slightly shorter during the day and taller when they are sleeping. Over the years, gravity can compress a person's spine enough to make them an inch or two shorter.

You can stretch while standing by extending your arms as high as they will go and standing on your tiptoes.

You can stretch while standing by extending your arms as high as they will go and standing on your tiptoes.

First Take Your Measurements

Before I started my stretching routine I checked my height. I checked in the morning, afternoon, and at night before going to bed.

The first day I noticed I was slightly shorter in the afternoon than I was in the morning and slightly shorter at night than I was in the afternoon. Over the next few days, I checked my height again with similar results. My height changed by 1/8" on a normal day.

I became shorter while I was awake and taller overnight while I was sleeping. People don`t usually notice the change in height because it is a very small change. If you measure your height first thing in the morning and then again at night, you would notice. That is assuming you were upright most of the day and did not do stretching exercises during the day.

Stretches to Grow Taller

Stretches while lying down:

  1. Before you stretch, warm up your muscles. Do some easy exercises that work most of your muscles until you feel loose.
  2. Lie down on the floor and relax your body. Try to get your spine into a neutral position.
  3. Extend your arms over your head. Use enough force that you can feel the tension. Hold the stretch for 30 seconds, relax your body, then stretch again.
  4. Do this stretch on your back and then on your stomach.

Stretches while standing:

  1. Extend your arms and legs as if you are trying to reach the ceiling.
  2. Hold for 15 to 20 seconds. Relax briefly and then do it again. I did sets of five.
  3. For best results, do three sets of stretches 3 or 4 times a day. You should feel some tension but you should not feel pain while stretching.

Of course, there are lots of other ways to stretch!. I wanted to keep it simple.

I can reach the pull-up bar now.

I can reach the pull-up bar now.

Results of Stretching to Increase Height

These stretching exercises made me taller. In less than 3 weeks my height increased by just over an inch. I was able to measure the difference and I could reach things that were slightly out of reach before I started my stretching routine. For instance, I was able to reach a pull-up bar and do pull-ups and chin-ups.

One of the reasons I wanted to become taller was so I could get my fingers around the pull-up bar and pull myself up. I was a little too short to use it without stepping on something. After stretching I was just tall enough. It was not a huge increase in size, but it made a big difference to me. After becoming taller I was also able to touch the top of my door frame. It was out of my reach before.

I stand a little taller and I can reach things I could not reach before. Give it a try. If stretching does not make you taller, it should at least prevent you from getting shorter if you stick with it. Other people may not notice that you are slightly taller, just like they may not notice you lost a little weight or gained some muscle, but you will.

Practice Good Posture

Slouching is relaxing your muscles in a way that causes your body to bend or sag. It makes you shorter, weakens your muscles, hurts your back and causes health problems. The more you slouch the harder it is to stand up straight.

Be mindful of your posture. Practice using your muscles to stand or sit up straight with your shoulders back. Strengthen your core muscles by doing ab exercises and practice pulling your stomach in.

Poor posture leads to weak muscles. Weak muscles leads to pain. Having weak muscle is not a good reason to avoid exercise unless you have a medical condition that prevents it. Strong muscles protect you.

Like regular exercise, practicing good posture can make you stronger and healthier.

Yoga Poses to Improve Posture and Increase Height

  1. Tree Pose or Vrksasana
  2. Sun Salutation
  3. Mountain Pose

Does Stretching Increase Height Permanently?

Like building muscle and losing weight, if you want to keep the results then you need to do some work. If do not do anything to maintain your height then you will gradually become shorter again.

How to Stop Shrinking

The average person is going to shrink. They are going to gradually become shorter if they don't stretch often enough. Stretch on a regular basis, keep the extra weight off, and work out your abs and back muscles. Strong muscles protect your joints and make it easier to maintain good posture. If you don't do something to stop it then gravity is going to compress your joints making you shorter and less flexible.

Woman stretching while doing yoga.

Woman stretching while doing yoga.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

Questions & Answers

Question: How long did it take you to gain an inch in height by stretching?

Answer: It took less than 3 weeks for me to gain an inch in height. I recommend checking your progress once a week. It is easier and faster than gaining muscle or losing fat.

Question: May I know your age when you started growing taller and did you add another inch after that?

Answer: I was in my late 30s when I grew taller. It would be more accurate to say I increased my height by decompressing my spine. After becoming taller I did not gain another inch. It is not like when a child grows taller. Most people would only be able to gain an inch or two. If you lost 2 inches because gravity made you a little shorter then you can get it back. Think of it as gaining what you lost. The method I used is a way to get back what you lost because your body is compressed.

You can increase your height a little and do things to maintain it so you don't shrink. I have noticed people becoming shorter than me.

© 2013 Michael H


Michael H (author) from Canada on August 25, 2020:

If you do the stretches almost every day it is likely that you can become taller. The best way to find out is to do the exercises for 3 weeks. It is something you need to try yourself to see if it works for you.

There is no way for me to tell how compressed your spine is. So I don't know how much taller you can get by decompressing your spine.

Kaycee on August 22, 2020:

hi im 15. what stretches can you recommend

Rina on August 21, 2020:

If I do these stretches everyday is it likely that I can grow from 4'8 to 4'11? I'm 19 by the way.

Michael H (author) from Canada on August 06, 2020:

Hanging from a pull up bar could decompress your spine. So could stretching to reach the pull up bar. You can become taller by doing exercises that have you reaching up. Skipping rope is not a good exercise for becoming taller but jumping while playing basketball is.

domnic on July 29, 2020:

can we become tall by performing exercises like rope skipping

Johnny on July 21, 2020:

Hello michael I have a pull up bar can I just hang from it everyday for 5/6 mins everyday? Doesnt it also decompress the spine?

Michael H (author) from Canada on July 13, 2020:

I can not tell you the number of times you need to do it for and for how long. People are different. Exercising to change your body is like an experiment. You figure out the number of reps and how long it will take by working out.

If you continue to challenge yourself then you will change your body.

Johnny on July 06, 2020:

Hello sorry to bother you i'm a little confused on the standing and lying down routines above (not the yoga routine) as I dont understand the instructions. Can I please know the number of times we need to do it for and for how long? thank you

Chris on January 28, 2020:

Hey Michael. Just asking I saw where you grew from 5'3 to 5'4. I was wandering at what time was that measurement taken. I mean were you 5'3 In the morning and after the stretching became 5'4 in the morning. Or was it like at different times of the day. As well another question. Do you keep up with these stretches to keep your new height? And if not how long did it take for you to re-shrink.


Michael H (author) from Canada on October 16, 2019:

You might reach 6'0". I can't guarantee that it will work for everyone. You could find out by doing the stretches for three weeks. Another way to look bigger is to build muscle.

Marc-A Pageau on October 15, 2019:

Hello there, I am 18 years old and 5’11” 1/4. I would like to reach 6’0”. I just started doing these stretching exercises this week. Will I reach 6’0”? Thank you.

Michael H (author) from Canada on October 15, 2019:

People that would benefit the most are people with compressed spines and poor posture. I see tall people practicing yoga and playing basketball. They would benefit less because they already did things to make themselves taller.

I was under 5′ 3″ and I increased my height to around 5′ 4″. My height increased by more than an inch. People that have not been doing things to make themselves taller would benefit the most. Your habits can influence your weight and your height.

KupoData on October 13, 2019:

What was your before and after height?

It looks like people who are already tall (who have long spines) may be able to benefit more because they can stretch the spaces between their vertebrates more.

Michael H (author) from Canada on October 10, 2019:

After you stop doing things to be taller the height gain would probably last for a few weeks or months. If you do things that make people shorter then it would disappear faster.

Kevin Li on September 30, 2019:

How long does the height gain last? Will it disappear across the day or across the week?

Michael H (author) from Canada on May 30, 2019:

People can shrink as they get older and they can become taller by stretching. It will probably work for you. Try it yourself to find out.

Kelvin Potter Jr. on May 24, 2019:

Can this really happen to anyone who go through with this. I mean I'm probably like 5'5 and a half or 5'4. I've kind of shrunken so will this work for me too.

Michael H (author) from Canada on February 26, 2019:

Under those conditions I can not guarantee you will gain an inch. If you don't try you will not succeed. It might work if you try. I think you should do the stretches to find out if it will work for you.

Fake Name on February 24, 2019:

Hello! I'm an aspiring open weight strongman competitor, I'm currently 5'10/5'11 ish. Hoping to be around 6'0. I do lift heavy weights and am I heavier than the average man. Would you consider those counter productive? Can I still gain an inch stretching while under those conditions?

Michael H (author) from Canada on February 02, 2019:

The height increase is limited to an inch or two. After increasing your height you will need to keep working to maintain it.

Elmer R on January 30, 2019:

You said you grew over an inch. Now, if someone does these stretches and never stops, can they keep growing (2,3,4 inches etc)? Or will it stop at an inch and you have to keep working to maintain the inch?

Michael H (author) from Canada on January 15, 2019:

The methods I mention are mainly for older people that have stopped growing. To see if it will make you taller just try doing it for a few weeks. Regular exercise, a healthy diet and getting enough sleep can help. It is also important to have good posture.

Do things that are good for you while avoiding things that are bad for your health. Unhealthy habits can stunt your growth.

Rb on January 12, 2019:

I am 14 years and only 4'11. Will this make me taller??

Bing Xi from Singapore on December 07, 2018:

Great article! I am aware that most people's "heights" are not "maximized". Stretching will certainly maximize it!

As a fitness instructor, I do notice a lot of clients start off with poor posture, but later look taller upon training. I have one specific client telling me his friends noticed him become taller upon training, but when he took a break for slightly more than a week, they noticed he looked a bit shorter.

Anonim on October 09, 2018:

thank you for your article. I think with holiness that I can have a few centimeters in addition to these stretching exercises.

why not try? we have nothing to lose.

Michael H (author) from Canada on May 11, 2018:

Like building muscle and losing weight, if you want to keep the results then you need to do some work. If do not do anything to maintain your height then you will gradually become shorter again.

Milley on May 05, 2018:

How many weeks did it take you to get tall

Wander on May 01, 2018:

Thanks for writing this article, but is the height gain permanent?

MANNY on April 27, 2018:

Hey how many reps you used to do in a set?

Michael H (author) from Canada on March 22, 2018:

I am past the age where men stop growing. The method I used can help a younger person become taller but it is mainly for people that have stopped growing.

boenna on March 12, 2018:

How old are you? Are you past the age where men stop growing?

Michael H (author) from Canada on February 26, 2018:

Yes it is true. Try it yourself. Stretching is not going to make your bones longer but it can increase the spacing between the bones. The spine has 24 bones separated by joints.

Jb on February 21, 2018:

Is this true?

Olivia on July 02, 2017:

That is very good thank you

Ray on June 30, 2017:

Still kept the height?