Although exercise will not affect your height, some can make you appear taller and prevent you from appearing shorter because of poor posture. You can do these postural exercises daily two to three times a day with very little or no equipment. They can also prevent back and hip pain and strengthen your abdominal and hip muscles, according to Anthony Carey, owner of Function First Corrective Exercise in San Diego.
Wall Shoulder Press
Sit with your head, shoulders and back against a wall with your soles of your feet together. Relax your knees to stretch the inner thighs. Place your arms against the wall with your arms bent at 90 degrees. Push your head, shoulders, arms and hands against the wall. This position strengthens your abdominal and spine muscles to keep your torso upright. Slide your arms up against the wall until they are fully extended. If you cannot do so without getting your hands and arms off the wall, go only to the point where they are about to go off. Hold the end position for three deep breaths and return to starting position. Do 10 reps for two sets.
Physical therapist Gray Cook, author of "Athletic Body in Balance," recommends that do this exercise one arm at time if you find doing it with two arms is very difficult.
Seated Shoulder Reach
If you work at a desk, do this exercise every 10 minutes. Sit at the edge of your chair with your legs parallel to each other and your feet flat on the floor. Lace your fingers together, and extend your arms in front of your chest. Raise your arms above your head and look up. Do not arch your lower back excessively. Hold the position for three deep breaths, and return to starting position. Do four to five reps.
Lateral Overhead Stretch with Twist
Using a sturdy pole or similar support, stand with your left side of your body facing the support about an arm's length away. Keep your feet together, and bend your torso to your left. Reach your right arm above your head at the same time, and grab the support. Grab it with your left hand under your body, and push your hip to the right. You should feel a stretch from your right shoulder down to your right hip. Reach across your body with your left arm. Turn your torso slightly as you reach. Hold the end position for one second, and return to starting position. Do 10 reps for three sets on each side. Cook says if one side of your body feels tighter or less coordinated than the other, do an extra set the more challenging side.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Athletic Body in Balance"; Gray Cook; 2003
