A regular exercise program using an inflatable fitness ball offers an inexpensive and convenient way to develop your body awareness, lengthen your spine and strengthen your core. This can reduce disc compression in your spine, improve your posture and naturally help you stand tall, according to the website GrowingTallerGuide. While you may not literally add more inches to your height, you can look and feel as though you have.
Significance
Developed in the 1960s by European physical therapists to help patients recover from injuries, a fitness ball -- also called a Swiss ball, balance ball, stability ball or exercise ball -- is a large, inflatable ball now used for various exercises. Its ability to develop core stability, balance, control and strength can help you look and feel taller.
Size
A fitness ball generally comes in three industry-standard sizes: 55, 65 and 75 cm, or 22, 26 and 30 inches, in diameter. The size you use depends on your height. Experts at the Mayo Clinic website recommend that when you sit on the ball, your feet are flat on the floor and your knees are at a 90-degree angle.
If your fitness ball didn't come with its own pump, use your bicycle or tire pump. Measure your ball's height to make sure it is inflated to the correct size. A firmer fitness ball will provide a bigger challenge.
Spine Extension
A good spine lengthener and chest opener, according to Gaiam fitness trainer Tanja Djelevic, is to do squats while holding the ball between your hands in front of you, and then raising the ball over your head as you stand straight.
To work your entire back body, place your navel at the top of the ball with your hands flat on the floor in front of you and the tops of your feet on the floor behind you. Lift one leg at a time with your spine parallel to the floor. Add opposite arm raises to work your upper back.
Core-Strengthening
MayoClinic.com experts recommend abdominal crunches and plank pose to build your core. For abdominal crunches, sit on the ball with your arms crossed over your chest. Lean back until your abdominal muscles engage, hold for three breaths and lift back up.
For plank pose, place your stomach on the ball with your hands on the floor in front of you, and walk forward until the ball is under your upper thighs. Your feet are off the floor, and your hands are directly under your shoulders. Hold for three full breaths and roll back to start.
Have a Seat
For more exercise, you can replace your desk chair, for at least part of the day, with a fitness ball. Because the round ball is unstable and you don't have any back support, you can only keep your balance on the ball if you're in good posture, with your feet firm on the floor and your core muscles engaged, another good way to build strength and stretch your spine.
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