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by John Fawkes
“Oh my gosh,” my mother exclaimed, “you’ve gotten so much taller!”
“No I haven’t Mom,” I muttered.
“No, I can tell you have. You’re at least an inch taller since I last saw you!”
“Mom,” I protested, “I’m 23 years old. I stopped growing years ago.”
“Well, you should look at yourself in the mirror then.”
I was mostly correct; people don’t generally grow taller after the age of 20 or so
. But my mom wasn’t wrong either; I had grown taller, in a sense. The overall le
ngth of my body hadn’t increased much, but dramatic improvements in my posture inc
reased my effective height by a good 2-3 inches over the course of a year. My p
arents, who could go a few months at a time without seeing me, noticed it much b
etter than I did.
First, let’s define our terms: height can be defined two different ways. First, t
here’s physical height: the total length of your body, from the bottom of your foo
t to the top of your head. This doesn’t can’t increase much, though it does tend to
decrease later in life (more on that later). Then there’s effective height, the
actual distance from the top of your head to the ground. This can vary dramatic
ally with your posture; slouching can lower it by several inches, while good pos
ture can make it equal to your physical height, and make it appear even greater.
My posture didn’t improve on its own. It required me to recognize my bad posture
and take deliberate steps to fix the problem. The total process took about a ye
ar, although I felt and saw definite results within a day. I also wasn’t that wel
l-informed or disciplined to begin with; with the information in this article, y
ou can see the same results in 3 months or less.
Diagnosing Your Posture
Stand with your back to a wall, two feet away from the wall. Try to stand up st
raight. Now, slowly back into the wall by shuffling your feet. Ideally, your h
eels, buttocks, shoulder blades and the back of your head will all touch the wal
l at the same time. More likely though, they will be out of synch, indicating t
hat your posture is not quite straight.
Most commonly, your head will touch the wall last. If you find you have to deli
berately tilt your head back after the other parts of your body touch the wall,
this means your head tends to be craned forward. I you find your buttocks touch
the wall before anything else (and assuming it’s not just because you have a huge
ass), it means you are bending forward at the waist and sticking your butt out
to counterbalance yourself. If your head touches the wall well in advance of th
e rest of your body, it means you tend to crane your head back too much, as if a
lways watching the sky. If your head and shoulder blades, or just your shoulder
blades touch first, followed by your butt and then your feet, it means you are
walking with an exaggerated backwards lean, like a 70’s funk star. If your feet t
ouch first, it probably just means you were taking big steps instead of shufflin
g them; try again.
Stand against the wall like this for 5-10 minutes a day, or just until it become
s too uncomfortable. Make sure your knees are not locked, but just slightly ben
t, and your weight is on your heels. Locking your knees may seem like it would
make you taller, but it tends to cause you to lean forward at the chest and head
. This alone will start to product positive changes, but to truly build stellar
posture you’ll need to do some exercises .
Stretching Exercises
Resistance Exercises
Do these exercises 2-3 times a week to allow adequate recovery time. Use a slow
cadence of 6-10 seconds per rep to ensure good form and eliminate momentum. Lo
ok all of these up on Youtube or bodybuilding.com to see what good form looks li
ke.
* Deadlifts, rows, pull-downs (not behind the neck!) and chin-ups will all b
uild up your back. Use 5-8 reps on the deadlift and 8-12 reps with everything e
lse. Deadlifts can be dangerous; start out with less weight than you think you
can lift, focus on perfecting your form and progress the weight slowly with each
workout.
* Dumbbell lateral raises, rear deltoid exercises, the French press (dumbbel
l behind the neck) and dumbbell shrugs will work your shoulders. Surprisingly,
working your shoulders can be as important as working your back, as the two musc
le groups are closely linked. Make sure not to tuck your chin when you do these
.
* Super-slow body weight lateral raises if you an’t get to a gym. The same as
a dumbbell lateral raise, but ten seconds up and ten seconds down. This may st
op being helpful once you get strong enough that it isn’t tiring.
* Be a penguin- place your fingertips against your shoulders, right hand to
right hand to right shoulder and left hand to left shoulder. Now slowly raise a
nd lower your arms, keeping your hands to your shoulders, as if flapping tiny pe
nguin wings. You can do this a bit faster, maybe 6 seconds a rep. This one can
also stop being useful once it stops being tiring, as there is no easy way to a
dd weight.
Don’t work your chest very much for a few weeks while initially working on your po
sture. Your chest and upper back/shoulders are antagonistic to each other; that
is, they pull in opposite directions. Increase the ratio of upper back/rear sh
oulder strength to chest strength will roll your shoulders back to where they sh
ould be.