Stretching won't actually make you grow taller but it does improve posture and poise, which will make you stand taller and create the illusion of added height, according to a 2005 Washington Post article. Pilates stretches work to loosen tight chest muscles, strengthen weak back muscles, and improve neck posture and mobility, all which lead to a more erect pose.
Chest Stretches
Daily activities, such as sitting at a computer or desk, can tighten and tense your pectoral muscles; chest stretches elongate and loosen them to improve posture. Lie flat on a mat with your knees bent, and your hands behind your head. Keeping your shoulder blades and ribs flat against the mat, slowly press your elbows toward the floor to feel a stretch across your chest and in your armpits, according to Pilates-Back-Joint-Exercise.com. Release and repeat the exercise five to eight times.
Upward Stretch
This stretch helps elongate your back muscles, which can become tight and weak with bad posture. Stand with your feet shoulder-width apart, and put your arms straight above your head, reaching as high as possible. Hold the position for 10 seconds and then relax; repeat the stretch three to five times.
Hamstring Stretch
This stretch will elongate the muscles in the back of your thighs, your hamstrings, so they stop pulling down on your back muscles and tugging you to the ground, according to Pilates-Back-Joint-Exercise.com. Lie on your back with a rope or exercise band wrapped around one foot, and the opposite leg pressed into the floor. Pull tight on the strap and exhale as you raise your leg until pulling in your hamstring. Hold the pose for a few seconds before lowering your foot back to the ground; repeat with the other leg, and then do between six and eight sequences, according to Pilates-Back-Joint-Exercise.com.
Toe Touches
Touching your toes will strengthen and elongate your back muscles as well as your hamstrings. Stand with your feet shoulder-width apart, reach your arms straight above your head, then bend over and touch your toes. Inhale when you're standing upright, and exhale as you bend over.
