While it is generally true that the body reaches a steady height after the developmental stages of a young adult, many stretching and exercise techniques can further extend the spinal structure and actually allow an adult body to become taller. Routine spine-decompressing habits, such as slouching in chairs, hunching over a computer keyboard and limited daily stretching, all contribute to limited mobility and length of the spine. By incorporating a basic regimen of stretches into your daily routine, you can noticeably increase your body's length by a number of inches.
Step 1
Begin your stretching regimen by grabbing both hands on a pull-up bar or other sturdy horizontal surface. Safe tree limbs and goal posts can also work. Hold on to the surface with both hands and allow your body to relax completely while hanging from the height. Notice the sensation of your spinal discs decompressing as your body reaches its full height with the help of gravity. Maintain the hanging posture for one to five minutes or until uncomfortable.
Step 2
Sit straight up on a yoga mat or other cushioned surface and press your right knee until it rests fully on the mat in an Indian-style position. Cross your left foot over your right knee and plant your left foot directly in line with your right knee on the ground. Raise your right arm up and over your head and position it on the left side of your legs as you grip your right knee in your right palm. Gently twist your spine to the left while keeping your posture erect, and continue for 30 to 45 seconds before switching sides.
Step 3
Perform the cobra yoga pose by lying on your yoga mat face-down with your hands along your sides. Slowly lift your hands so that their palms rest on the mat alongside your shoulders with your elbows jutting upward in push-up position. Squeeze your knees together and force the tops of your feet into the yoga mat while lifting your torso from the ground with the strength of your lower back alone, using your palms only for spinal support. Hold the posture for 30 seconds before slowly returning to the mat.
Step 4
Exercise the effective cat stretch by raising your body on your hands and knees with your legs and arms apart. Lock your arms so that they remain solid as you flex your spine downward towards the ground while raising your head toward the ceiling. Stretch your stomach as far downward as you can and hold the posture for 30 seconds. Next, gently raise your spine and lower your head, rounding your spine upward in an arc as if you were an angry cat. Maintain the pose for another 30 seconds.
Tips and Warnings
- For individuals seeking serious spine-stretching yoga postures, seek out a yoga studio in your area. Certain yoga poses, such as the Rabbit and Camel asanas, can effectively stretch and compress the spine to far larger than its normal length.
- Although each of these postures is relatively gentle, immediately discontinue the stretch if you experience any sharp shooting pain.
Things You'll Need
- Pull-up bar or other sturdy horizontal surface
- Yoga mat or cushioned surface
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