Exercises to Become Taller

In childhood, all human beings have bands of cartilage at the ends of the long bones, such as the arms and legs, that create new bone and cause you to grow taller. Shortly after puberty, the cartilage fuses and you stop growing taller. Exercises will not increase the length of your long bones, and there is no exercise that will make you taller. But exercise will improve your posture to make you appear taller. For the best effect, combine stretches with core strengthening to lengthen and support the spine. Consult your physician before beginning any exercise program

Posture Correctors

The posture corrector is a training exercise that teaches you the proper way to stand. Stand with your back to a wall and step backward until your touch the wall. You may find that your hips touch first and your shoulders and heels are off the wall. Line your body up so that your heels, shoulders and the back of your head all touch the wall. Tuck your chin so that your eyes are forward and your ears line up with your shoulders. Hold this position for up to 20 seconds and relax. Repeat this 10 times.

Full-body Stretches

Full-body stretches lengthen your spine and stretch all of the muscles in your body. They also serve as a warmup for other exercises. To do a standing stretch, stand with your feet at hip width and your ankles, knees, hips and shoulders aligned. Reach overhead as if you are trying to touch the ceiling, while leaving your feet planted on the floor. For a supine stretch, lie on your back and extend your arms overhead as if you are reaching for the far wall, while pushing your heels toward the other wall. Hold the stretch for at least 20 seconds, release and repeat two more times.

Cat/Cow Stretch

The cat/cow stretches the back, chest and shoulders. Start on your hands and knees, tuck in your tailbone and draw your navel toward your spine. Round your lower back and let your head drop between your hands, like a frightened cat. Hold this position for 10 seconds and return to the start position. Draw your shoulder blades together, tilt your pelvis forward, extend your chest to the floor and tilt your chin to the ceiling, like a sway-backed cow. Hold this for 10 seconds and transition back into cat. Transition from the cat to the cow position five times.

Short Planks

Short planks strengthen the lower back, abs and shoulders. Start face down with your hands clasped beneath your chest and your elbows beneath your shoulders. Rise up on your toes so that only your forearms and toes touch the floor and your body forms a straight line. Hold the pose for up to 20 seconds and alternate, lifting each foot. Relax and repeat this exercise five times.

References

• "The Alexander Technique Manual: Take Control of Your Posture and Your Life"; Richard Brennan; April 2007
• "Trail Guide to the Body"; Andrew R. Biel; September 1997
• "Physiology of Sport and Exercise"; Dr. Jack H. Wilmore, et al.; November 2007
• "Personal Trainer Manual"; American Council on Exercise; December 1996