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PERSONAL FITNESS » WARM UPS STRETCHING AND FLEXIBILITY Co-authored by:

Michele Dolan
How to Get Taller by Stretching Certified Fitness Trainer

Co-authored by Michele Dolan and Jessica Gibson Download Article Co-authors: 109
Last Updated: March 12, 2023 References Approved 294 votes - 79% Updated: March 12,

METHODS Click a star to vote 2023

If you've ever wished you were taller, there are a few Views: 2,605,040
1 Doing Basic Lengthening Stretches
things you can do to increase your height. Although 2 Improving Your Posture
genetics largely determines how tall you'll become, 3 Making Healthy Lifestyle Changes
Max Luis
you can make dietary changes that help you grow to + Show 2 more... Oct 18, 2022
your full height potential, especially if you're under OTHER SECTIONS
"I thought I would be short the rest of my life
25. Once your bones have stopped growing and Expert Q&A but when I saw this, I am like "Wow, this is
Related Articles great!"
fusing, stretching and improving your posture can
References
help you appear taller. Try to do the stretches after More success stories Share yours!
Article Summary
you've been sitting since the discs in your spine
A D V E RT I S E M E N T
compress, which makes you look shorter.

A D V E RT I S E M E N T

Method
1 Doing Basic Lengthening Stretches

1 Touch your toes every day to strengthen your lower back and improve
flexibility. Help your spine decompress by stretching it daily. Stand straight with your
feet shoulder-width apart and bend your hips forward so your arms drop down. Keep
bending until you feel tension and hold your hands down for 10 to 30 seconds.[1]
Don't bend from your upper back or you won't stretch the lower back muscles
properly.

Tip: If you can't reach your toes, don't worry! You'll become more flexible if you stretch every
day, so give yourself some time.

2 Try to do 5 to 30 bridge exercises a day to stretch your lower back. Lay flat on
your back and keep your feet on the floor with your knees bent. Place your arms flat
at your side and squeeze your lower abdominal muscles. Lift your hips while you keep your
back on the floor and hold this position while you take 3 big breaths. Then, lower your hips
to the ground and repeat the exercise at least 4 more times.[2]
Bridge exercises are also called pelvic tilts. They stretch your hip flexors, which can
decompress your spine so you're able to sit or stand a little taller.

A D V E RT I S E M E N T

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3 Include hip flexor stretches in your daily workout. Sitting throughout most of the
day can push down on your lower back and hips. To stretch yourself out, especially
Take Quiz Take Quiz

after you've been sitting at a desk, put a cushion on the ground and bend 1 knee onto it.
Keep your other knee in front of you so your leg is bent at a 90-degree angle. Then, lean
your hips forward until you feel a stretch in your thigh and hold the stretch for 30 seconds.
[3]
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Repeat the hip flexor stretch 3 times for each leg every day.
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If you have a hard time kneeling, stay standing and slide 1 of your legs forward until
it bends slightly. Then, repeat this for the other leg.

A D V E RT I S E M E N T

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4 Practice the cobra pose to relieve back pressure and stretch out your spine. If
you find yourself hunching your shoulders forward, take a minute to do a yoga pose
that stretches your back out. Lie flat on your belly and keep the palms of your hands flat on
your sides. Slowly lift your chest up while you straighten your arms and breathe deeply.
Don't tense up the muscles in your lower back or bottom. Instead, relax to decompress your
spine.[4]
To help your spine stretch out even more when you come out of the pose, get on all
fours before you move down into child's pose.

5 Exercise throughout the week to maintain your flexibility. There's not a specific
sport or exercise that makes you grow taller. Instead, exercising regularly encourages
your body to release human growth hormones and repair itself. Being physically active also
helps you stay flexible, so it's easier to stretch out.[5]
Choose sports or activities that you enjoy so you're more likely to do them regularly.
For example, try swimming if you want a low-impact form of exercise that also helps
you stretch your arms, legs, and back.

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Method
2 Improving Your Posture

1 Stand tall while you imagine a straight line passing through your body. It's easy
to shift weight to 1 foot or hunch over when you're standing, but this can actually
make you look shorter than you are. To reach your full height, stand straight and keep your
shoulders pulled back. Then, imagine that you can see a straight line going from the ceiling
down through your body.[6]
Imagine the straight line whenever you notice yourself slouching throughout the
day. It will take some practice, but eventually, you'll stand straight and tall without
even thinking of it.
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Tip: To tell if you're standing straight, stand against a wall so your feet are a few inches in
front of you. Your back, shoulders, and bottom should all be flat against the wall. Then, step
forward to see if you can still stand straight.
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A D V E RT I S E M E N T

2 Sit with your feet flat on the floor and your back straight so you sit tall.
Unfortunately, sitting a lot throughout the day can push down on your spine so you
appear a little shorter. To prevent some of that pressure, sit in your chair so your feet are
flat in front of you and sit so your back forms a 90-degree angle with your legs.[7]
It's also a good idea to get up and stretch or walk around once an hour so your
muscles stay flexible.

3 Do yoga or tai chi to help you align your spine. Stretching is important, but having
good posture takes strength and flexibility. Practice yoga poses or tai chi movements
to focus on your posture and how your body moves. You'll become more aware of how you
sit, stand, and walk throughout the day.[8]
For example, stand up straight to do the mountain pose. Keep your feet together
and stand so your weight is balanced across them. Hold your arms down at your
sides while you draw your shoulder blades back. Breathe in and stand in the pose
for 30 to 60 seconds.

4 Learn Pilates to improve your flexibility and make you more aware of your
posture. Although Pilates doesn't make you grow taller, it will make you more mindful
of your posture. By standing tall, tucking your shoulders back, and practicing regular Pilates
stretches, you can reach your full height instead of slumping forward.[9]
Check your local community center for classes they offer. You may be able to sign
up for a beginner or intermediate Pilates class.

Method
Making Healthy Lifestyle Changes
3

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1 Include milk or yogurt at every meal to help you grow. Eating a healthy diet is key
for growing to your full potential, but some dairy foods have been shown to be critical
How to How to Insert
for growing tall. Try to eat about 3 servings of milk or yogurt every day.[10]
Create a Hotspot Batteries the Right
Cheese doesn't contain the same dairy proteins that are responsible for height in Windows 11 Way

growth, so stick to milk and yogurt. It doesn't matter if they're full-fat, low-fat, or
nonfat.

10 Easy Steps to
Tip: Milk and yogurt are high in calcium, which is important for building strong bones. To get 10,000: Complete Recover Deleted
other sources of calcium in your diet, eat broccoli, canned salmon, beans, and almonds. Rules and Strategy Snapchat
Guide Memories

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2 Eat a balanced diet so you get the nutrients you need to grow tall. Your body
needs a mix of protein, fiber, vitamins, and minerals so you can grow. The best way to
get the nutrients you need is to eat a variety of healthy foods at every meal. Look at your
plate and try to dish up:
Fruits and vegetables, such as apples, dried fruits, salad, or steamed vegetables
Whole grains, such as whole-wheat bread or brown rice
Milk or yogurt
Protein-rich food, such as beans, lean meat, eggs, nuts, or seeds

3 Avoid taking supplements that promise to make you taller. You may see
nutritional supplements for sale that claim to help you grow tall. Unfortunately, none of
these are federally regulated and supplements haven't been shown to increase height.
Instead of taking supplements, focus on making healthy choices while you're growing.
Although caffeine and alcohol don't stunt your growth, they can cause other health
problems. Instead of reaching for an alcoholic or caffeinated drink, try milk which is
proven to help you grow taller.

4 Get between 7 and 11 hours of sleep every night so your body can grow. Your
body releases human growth hormone while you sleep, which is why kids need so
much more sleep than grownups. If you're between 6 and 13 years old, try to sleep 9 to 11
hours a night. If you're between 14 and 17, get 8 to 10 hours. Adults need about 7 to 9
hours.[11]
Your body also repairs itself while you sleep, so you'll feel better after a full night's
sleep.

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Sample Stretches and Foods to Help You Get Taller

Stretches to Get Food and Drinks for

Taller Getting Taller

Expert Q&A

Question

How long should we touch our toes?

Michele Dolan
Certified Fitness Trainer
Expert Answer

Hold stretches for at least 20 seconds or longer (up to 60 seconds) if you wish.
Helpful 277 Not Helpful 42

Question

Do stretches build muscle?

Michele Dolan
Certified Fitness Trainer
Expert Answer

No, stretching does not build muscle. Only working the muscle will build it, but stretching
does elongate the muscle fibers.
Helpful 90 Not Helpful 20

Question

I am 13 years old. I am 4' 8'' and all of my friends are very tall. Everybody looks at me
and thinks I'm about 10 years old. How and when can I grow more?

Michele Dolan
Certified Fitness Trainer
Expert Answer

You may still grow. We don't stop growing completely until we are in our early 20's. Doing an
exercise for 2 or 3 months will not help much, though. It will be better for your spine to
continue with a daily or every other day routine of strengthening and stretching until you
reach your 20's or even forever. Remember, you have one body to last your lifetime.
Helpful 341 Not Helpful 84

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Tips

Feel free to try any lumbar stretches that keep your hips and lower back flexible since these
can decompress your spine so you look taller.[12]

There aren't studies showing whether or not smoking tobacco makes you shorter, also
research suggests that being around secondhand smoke can prevent you reaching your
height potential.[13]

If you feel pain when doing any of the stretches or exercises, stop and take a break. If it
keeps hurting when you resume them, stop to reduce your risk of injury.

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