The Ultimate Guide to Getting Bigger by Stretching

If you wish to be taller, there are some things you can do. While genetics largely determines your height, you can make dietary changes to reach your potential, especially if you’re under 25 years old. When the bones have stopped growing and reached their final shape, you can appear taller by stretching and working on your posture. After sitting, stretch because the discs in your spine are compressed and you appear smaller.

Simple stretching exercises

Touch your toes daily to strengthen your lower back and become more flexible.

Help your spine decompress by stretching daily. Stand up straight Feet are shoulder-width apart. Bend forward from the hips so your arms fall down. Bend until you feel the stretch. Hold your hands in this position for 10 to 30 seconds. Don’t bend from your upper back or you won’t be stretching the muscles in your lower back properly.

Tip: Don’t worry if you can’t touch your toes. You’ll become more flexible if you stretch every day, so be patient.

Do the bridge five to 30 times daily to stretch your lower back.

Lie flat on your back. Place your feet on the floor and bend your knees. Place your arms flat on the floor at your sides and engage your lower abdominal muscles. Raise your hips while keeping your back on the floor and hold this position for three deep breaths. Then lower your hips to the floor and repeat at least four more times. The bridge can also be found in yoga. You stretch the hip flexors, which can decompress the spine, allowing you to sit or stand more upright.

Stretch your hip flexors as part of your daily workout.

If you sit most of the day, it will affect your lower back and hips. Place a pillow on the floor and kneel on it with one knee to stretch. This exercise is especially good if you’ve been sitting at a desk a lot. The other knee is in front of you. Your leg is bent at a 90° angle. Then, lean your hips forward until you feel a stretch in your thighs. Hold this position for 30 seconds. Repeat this exercise at least three times per leg per day. If you’re having difficulty kneeling, stand up and slide one leg forward until it bends slightly. Then repeat with the other leg.

Do the cobra to relieve your back and stretch your spine.

As you pull your shoulders forward, make time for a yoga position that stretches your back. Lie flat on your stomach. The palms are at the sides of the body. Slowly raise your chest while stretching your arms and taking deep breaths. Don’t tighten the muscles in your lower back or buttocks. Instead, relax to loosen your spine. You can stretch your spine even more by coming out of this position on all fours and then into a child’s pose.

Do these exercises throughout the week to keep yourself flexible.

No one sport or exercise will make you grow. However, your body releases growth hormones and repairs itself when you exercise regularly. Physical activity keeps you flexible and makes it easier for you to stretch. Choose a sport or activity that you enjoy so you’re more likely to stay engaged. For example, swim if you want a less intense exercise that stretches your arms, legs, and back.

Improve your posture

Stand tall

Imagine a straight line running through your body. It’s easy to shift your weight from one leg to the other or hunch over when standing, but this can make you look smaller. You reach your full height when you stand up straight and pull your shoulders back. Then imagine a straight line running down from the ceiling through your body. Visualize the straight line as you find yourself arching forward. It takes a bit of practice, but over time you’ll stand tall and appear tall without much thought.

Tip: You can tell if you’re standing upright by leaning against a wall. Your feet are a few centimeters in front of you. Your back, shoulders and butt are flat against the wall. Then take a step forward and see if you’re still standing straight.

Keep your feet flat on the floor and your back straight to appear taller when sitting.

Sitting a lot compresses your spine and makes you look a little shorter. You can prevent this by sitting in your chair so that your feet are flat in front of you and your back is at a 90° angle to your feet. Get up, stretch, or walk around once an hour to keep your muscles flexible.

Do yoga or tai chi to keep your spine well aligned.

Stretching is important, but a good form requires strength and flexibility. Do yoga or tai chi moves to focus on your posture and body movement. You become more aware of how you sit, stand, and walk. For example, stand upright in Mountain Pose. The feet are close together. Your weight is evenly distributed on both feet. Keep your arms at your sides while pulling your shoulders back. Inhale and stand in this pose for 30 to 60 seconds.

Do Pilates to become more flexible and aware of your posture.

Pilates doesn’t make you grow, but you are more aware of your posture. When you stand up straight, pull your shoulders back. Regular Pilates stretches can help you reach your full height instead of hunching over. Maybe there are courses in the gym or at the VHS. You can look for a beginner or advanced course.

Healthy lifestyle changes

Eat yogurt or milk with every meal to help you grow.

If you eat healthily, then you grow as big as possible. If you consume dairy products every day, you will grow more. Eat three servings of yogurt or milk daily. Cheese doesn’t contain the same whey proteins that make you grow, so stick to milk and yogurt. It doesn’t matter whether it’s whole milk, reduced-fat or fat-free products.

Tip: Milk and yogurt contain a lot of calcium, which is important for strong bones. Calcium is also found in broccoli, canned salmon, beans and almonds.

Eat a balanced diet so you get the nutrients you need to grow.

Your body needs protein, fiber, vitamins, and minerals to help you grow. A balanced, healthy diet is the best way to get these nutrients. Your plate should consist of: Fruits and vegetables, such as apples, dried fruit, salad, or steamed vegetables. Whole grains, such as whole wheat bread or brown rice, Milk or yogurt High-protein foods, such as beans, lean meats, eggs, nuts, or whole grains.

Don’t take supplements that promise to make you grow.

You’re bound to keep coming across supplements that claim to make you grow. These products are not controlled and there is no evidence that they make you grow. Don’t take supplements, eat healthily if you want to grow. While caffeine and alcohol don’t limit your growth, they can lead to other health problems. Don’t drink anything with alcohol or caffeine, but something with milk if you want to grow.

Get between 7 and 11 hours of sleep each night to allow your body to grow.

Your body releases growth hormones while you sleep. This is why children need so much more sleep than adults. Between the ages of six and 13, you should get nine to 11 hours of sleep. Between 14 and 17, it’s eight to ten hours a night. Adults are enough seven to nine hours. Your body repairs itself while you sleep, so you’ll feel better after a good night’s sleep.


If any stretches hurt you, stop and take a deep breath. If it still hurts when you continue, you should stop so you don’t hurt yourself. Also, stretch your lumbar spine, which keeps your hips and lower back flexible because it takes pressure off your spine and makes you appear taller. No studies show whether you get shorter when you smoke tobacco, but even second-hand smoke can prevent you from reaching your full growth potential.


No controlled supplements will make you grow, so don’t take such products.


About the Author


Elizabeth Matthews

Elizabeth Matthews is a New York City-based freelance writer who covers a wide range of topics, including business, personal finance, SEO, and life hacks. Her work has appeared in Money, SavingGuru, Forbes, ABCNews, and