On one hand, the main components of your height are set before you're born. Bone length -- according to developmental specialist Dr. Ari Brown -- is part of your DNA. On the other, your posture can affect your height by a matter of several inches. You can't stand to your full height if your skeleton isn't straight and aligned.
Core Exercises
Your core strength plays a large role in your ability to stand upright. Weak or underused muscles in your back and stomach may be unable to hold your torso straight. A program of exercises for the muscles in your core can retrain them to help build your posture. Some examples include situps, crunches, seated rows and any core- or ab- centric group fitness classes.
Awareness Practice
In many cases, the only barrier to gaining a few inches from good posture is becoming aware of your bad posture habits. Begin awareness practice by standing upright with your shoulders above your hips and your hips above your knees. Your spine and neck should be straight, but not locked. Once you've ingrained how proper posture feels, check yourself from time to time throughout the day. Idle moments -- such as waiting in line or in traffic -- are excellent opportunities for this kind of practice.
Yoga and Tai Chi
Yoga and tai chi, both commonly available group fitness options, make proper posture a core part of their teaching. In both cases, the different poses inherent in either help you practice good posture or strengthen the muscles responsible for that posture. Both also include breathing exercises -- a practice that is much easier with good posture than with bad.
Dance and Martial Arts
Dance and martial arts are fitness options that incorporate good posture. If you take a class in either, you can expect your instructor to comment on your posture from time to time. Different dance or fighting arts will place different levels of emphasis on posture. Ballet, for example, will be more demanding than modern dance. Traditional aikido will place more importance on posture than modern taekwondo.
References
- "Baby 411"; Denise Fields & Ari Brown; 2009
- Kerry Collette; Yoga Instructor; Hillsboro, OR
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