Best stretching exercises to increase height

Height is our first impression of one another. It influences how others see us which might affect our confidence and opportunities. You might be wondering how you can grow taller and with which exercises. First, let’s go over what factors have an impact on your height.

Factors that influence your height

At the developmental stage, which is until the age of 18 on average, our body continues to grow as the brain secretes growth hormones and epiphyseal plates remain open. Here are the factors from the inside and outside of the body that influence our growth:

Internal factors

These are the factors that come from within your body. In most cases, you don’t have control over them.


If your parents are tall, you are more likely to grow as tall, or even taller than them. Genetics determine how tall you can grow and how long your development stage will be, as a result of influencing your growth plate and growth hormone levels.


Biological sex

Males and females are biologically distinct not just at birth but also at growth rates. On average, men are taller than women. Males also hit puberty later in life and have a slightly longer growth stage than their counterparts.

Hormone secretion

A variety of hormones are responsible for physical development and well-being. In order to direct the growth plates to form new bones, the pituitary gland, thyroid, and ovaries all secrete hormones called growth hormones, thyroid hormones, and sex hormones like testosterone and estrogen.

External factors

These are the aspects that you can control from choosing certain decisions in life.


Maintaining a nutritious diet will help you grow taller and healthier. This diet should consist of a healthy amount of vegetables, protein, grains, and fat. Carbohydrates from grains and roots are the primary energy source of the body which is also necessary for the growth of cells and tissues. Protein fastens recovery and development, especially after exercising. Healthy fats are in charge of supplying nutrients that support the healthy function of the nerves and brain. Last, but certainly not least, vegetables are rich in vitamins and minerals that are essential for the specific development and operation of every organ in the body. Drinking plenty of milk and water is also beneficial for your body as water hydrates your joints and milk contains plenty of bone-beneficial nutrients.



Sleep is the foundation of a healthy brain, nervous system, and body. During sleep, your muscles can recover properly and growth hormones are secreted effectively. Having quality sleep ensures that you have enough energy for a new day, both mentally and physically. You should establish pacifying practices like reading before night and staying away from gadgets. Your circadian rhythms may be thrown off by these devices’ blue lights, making it more challenging to get to sleep at night.


Your posture is crucial in your development. Slouched posture and hump prevent you from being at your true height and are also bad for your bone structure due to incorrect pressure distribution. Having correct posture also averts you from having backache and spinal problems in the future.


To grow taller and healthier, exercise is a must for everyone. This process strengthens your bones, joints, and muscles for a better immune system and stronger physique. During exercise, your brain releases endorphins, a chemical that promotes positive emotions and feelings. This is the reason why you feel refreshed after exercise, especially in the morning.

Best stretching exercises to grow taller fast

Most of us nowadays spend most of our time sitting. It can cause stress on spinal discs due to the spine bearing too much weight. Incorrect posture can also lead to spinal problems over long periods. All of these negative effects can weaken your growth ability. Practicing some stretching exercises below can improve your back for better physical development.

Forward bend


  • Standing straight and raising your hands upward.
  • Slowly bow down and try to touch your toes with your hands.
  • Do not bend your knees; keep them straight.
  • Maintain the position for at least 10 seconds.
  • Return to the starting position.
  • Repeat at least 5 to 10 times.

It will be challenging to touch your feet without bending your knees. Practice makes perfect. This exercise helps stretch your back and spinal cord and release pressure on them. ‍Your calf muscles’ strength increases dramatically and your abdomen forms better. As a result, it will increase your height by some additional inches.

Side stretching


  • Start by standing straight with legs apart shoulder-width.
  • Raise your arms upward and hold your hand together.
  • Maintain a stable lower body, and stretch yourself from the waist and above from side to side at approximately 30 degrees.
  • Hold your stretch for at least ten seconds on each side.
  • Repeat for at least 10 to 15 minutes.

Side stretching is a fantastic upper-body exercise to enhance muscle flexibility, and strengthen the abdomen. It is also a good warm-up before doing any sports.

Calf stretching


  • Place both your hands on the wall or a flat surface while standing straight.
  • Step forward while bending your right knee slightly and the heel of your right foot should be on the ground.
  • Extend your left leg backward and stretch your left calf as much as you can while your upper body is leaning toward the wall.
  • Maintain the position for at least 15 to 20 seconds.
  • Return to the starting position and repeat on the other leg.
  • Repeat at least 5 to 10 times.

This exercise will strengthen your calves and improve your height.

Hanging with a pull-up bar


  • Choose a bar that is placed at least more than arm-length above your head.
  • Jump up and hold on to the bar with two hands.
  • The distance between your hands should be wider than your shoulder.
  • Maintain your body straight and relax, and focus the stretch on your back and spine.
  • Stay in that position as long as possible.
  • Repeat at least 3 to 5 times.

Hanging helps correct your posture, decompress your spine, and strengthen your grip power and overall abdomen stability.

Triangle pose


  • Start by standing straight with legs apart shoulder-width.
  • Extend and raise both of your arms to shoulder level.
  • Then bend to your right and place your right hand on your right toes while keeping your left hand straight in the air and looking at it.
  • Hold this position for at least 5 seconds, then go back to your starting position.
  • Repeat at least 5 to 10 times.

The triangle pose helps strengthen your waist and abdomen and stretch your calves for better height.

Stretching not only promotes height growth but also enhances internal functions and shapes the body to accommodate physical activities. However, this alone will not guarantee a tall body. You should remember to combine stretching with other height-influencing factors such as a wholesome diet, a correct posture, an active lifestyle, and high-quality sleep.

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