This article explains how to get taller if you feel you're not tall enough. Although genetics has a big impact on your height, you can achieve your maximum height by adopting a healthy lifestyle and diet, especially before the age of 25. When your bone growth period is over and your bones are getting denser, stretch your muscles and improve your posture so that you appear taller. Take time to stretch after sitting for a while because the body shortens when the spine is compressed.
Method 1 of 3: Performing Basic Stretches to Lengthen Muscles
Step 1. Lengthen and flex your lower back muscles by touching your toes
Treat spinal compression by stretching every day. Stand up straight with your feet shoulder-width apart and bring your body close to your thighs while relaxing your arms down. Lower your body as low as you can until your back muscles are stretched and then hold on for 10-30 seconds while straightening your back.
Don't arch your upper back as you lower your body toward your feet. This method does not stretch the lower back muscles to the maximum
if you can't touch your toes yet, that's okay! Stretch as much as you can. The muscles will become flexible if you practice every day.
Step 2. Perform the bridge posture 5-10 times a day to stretch the lower back
Lie on your back with your knees bent and your palms on the floor. Place your arms at your sides and activate your lower abdominal muscles. Lift your buttocks off the floor while resting on your upper back. Hold while breathing deeply for 3 breaths. Lower your buttocks to the floor slowly and then repeat this movement at least 4 more times or as much as you can.
The bridge posture is known as a pelvic lift. This movement is useful for stretching the hip flexors to overcome spinal compression so that you appear taller when sitting or standing
Step 3. Perform hip flexor stretches during regular exercise
The lower back and hips experience stress if you sit for most of the day. So, take time to stretch after sitting for a while. For that, place a sofa cushion on the floor and use it to support your knees. Move one leg forward so your knee is at a 90° angle then slowly move your hips forward so that your thigh muscles are stretched and hold for 30 seconds.
- Do this movement every day by stretching both thighs alternately 3 times each.
- In addition to kneeling, you can do this exercise while standing with one leg forward and then bending at the knee. Do the same movement with the other leg.
Step 4. Perform the cobra posture to relieve the back of the pressure and lengthen the spine
If you hunch over a lot, take the time to do the cobra pose to stretch your back. Lie on your stomach and place your palms next to your chest. Slowly lift your chest off the floor while straightening your elbows and breathing deeply. Do not tighten the muscles of the lower back and buttocks. Just relax to relieve compression on the spine.
In order to stretch the spine more maximally, do a table posture after doing the cobra posture and then rest in the child's posture
Step 5. Maintain flexibility by exercising daily
This activity is not to elevate the body, but with regular exercise, the body is able to produce growth hormone and recover. In addition, regular exercise keeps the body flexible so that stretching exercises feel more comfortable.
Choose a sport or exercise according to your hobby so that you are more motivated to do it regularly. For example, you might want to swim if you want to do light impact exercise while stretching your arms, legs, and back
Method 2 of 3: Improve Posture
Step 1. Stand straight, imagining that a thread is being pulled up at the top of your head
When standing, do not lean on one leg or bend over because this posture makes the body appear shorter. Instead, get into the habit of standing straight and pulling your shoulders back to make you appear taller. Then, imagine that there is a thread at the top of your head being pulled up to keep your body upright.
Imagine there is a thread above your head every time you realize you are slouching while going about your daily life. Although it takes practice, this method will allow you to stand up straight on your own, making you appear taller
To find out if you can stand up straight, lean your back, shoulders and buttocks against the wall while keeping your feet 10-15 cm away from the wall. Then, bring the soles of your feet to the wall and observe what your posture looks like.
Step 2. Get in the habit of sitting with both feet on the floor and straightening your back so that you seem taller when sitting
The bad news is that the vertebrae press against each other if you sit a lot throughout the day, causing your body to shorten slightly. To prevent this, make sure you sit with your feet on the floor slightly forward and your body at a 90° angle with your thighs.
After sitting for 1 hour, stand up and stretch or walk for a while to stretch your muscles
Step 3. Do yoga practice or tai chi to straighten the spine.
In addition to stretching your muscles, you need to strengthen and flex your body in order to maintain good posture. Yoga postures and taici movements help you become aware of postures and body movements when sitting, standing, and walking during your daily activities.
For example, form the habit of standing up straight by doing the mountain posture. Stand straight with your feet together and evenly distribute your weight on both feet. Straighten your arms at your sides while pulling your shoulders back. Hold for 30-60 seconds while breathing deeply
Step 4. Practice Pilates to increase flexibility and get you into the habit of maintaining good posture
Although it doesn't elevate your body, Pilates exercises make you always aware of your posture during daily activities. You seem taller when you stand straight and pull your shoulders back, instead of slouching. You can reach your maximum height if you practice Pilates regularly.
Find information about pilates exercises at the gym or community center and sign up for a pilates class for beginners or advanced
Method 3 of 3: Applying a Healthy Lifestyle
Step 1. Consume milk or yogurt with every meal to support body growth
Adopting a healthy diet plays an important role so that the body can grow optimally, but some dairy products can hinder it. Consume about 1 cup of milk or yogurt every day.
The protein content of cheese is not like dairy products which are beneficial for heightening the body. So, prioritize consumption of milk and yogurt, may be high in fat, low in fat, or fat free
Milk and yogurt contain a lot of calcium which is needed to form strong bones. In addition, meet the needs of calcium by eating broccoli, salmon, peas, and almonds.
Step 2. Eat a balanced diet as a source of nutrients needed to grow taller
Protein, fiber, vitamins, and minerals play an important role in the growth period. The best way to meet nutritional needs is to eat a variety of healthy foods at each meal. For that, make sure you fill your dinner plate with:
- Fruits and vegetables, such as apples, raisins, lettuce, or steamed vegetables
- Whole grains, such as whole wheat bread or brown rice
- Milk or yogurt
- High-protein foods, such as legumes, lean meats, eggs, nuts, or seeds
Step 3. Don't take supplements that promise heightening properties
Maybe you've heard of these supplements, but these products are not listed and supplements can't increase height. Instead of taking supplements, adopt a healthy diet during your growth period.
Caffeine and alcohol do not inhibit growth, but they can trigger health problems. Instead of consuming alcoholic or caffeinated drinks, drink milk because it has been proven to be beneficial for heightening the body
Step 4. Get used to sleep 7-11 hours every day so that the body's growth process goes well
When you sleep at night, your body produces growth hormone. This is why children need a longer night's sleep than teenagers. Children aged 6-13 years need 9-11 hours of sleep a night every day. Teenagers aged 14-17 need 8-10 hours of sleep and adults 7-9 hours each night.
During a good night's sleep, the body recovers so you feel more refreshed after a good night's sleep
- If your body feels sore when you stretch or exercise, stop immediately and rest. If pain persists as you continue to practice, don't push yourself to prevent injury.
- To make yourself appear taller, take time to practice lumbar stretches to keep your hips and lower back flexible so that your spine is decompressed.
- There is no research that proves that smoking tobacco or being passive smoker inhibits body growth.