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Which Exercises Are Best For Increasing Your Height?

Unlock the potential for height growth with our comprehensive guide to the best exercises that can aid in maximizing your stature.

  • 26 Oct 2023
  • 3 min read

Want to increase your height? In a world where stature often stands as a symbol of confidence and presence, the desire to add a few extra inches to one’s height is a goal shared by many. Height growth typically stops at the age of around 18 to 20 years old for boys and 16 to 18 years old for girls. Although genetics play a vital role in a person’s height, certain exercises can help. You can engage in a well-rounded routine including specific exercises that enhance posture, spinal health, and overall body flexibility. Let’s explore five of the best exercises for increasing height that can play a part in increasing height naturally and effectively.


Best exercises for increasing one’s height

Some of the best exercises to increase height are as follows:

  • Hanging exercises
  • Pelvic tilt
  • Cobra stretch
  • Cat-cow stretch
  • Pilates


1.    Hanging exercises

The hanging exercise is a simple and effective exercise for increasing height. It allows the spine to experience a gentle decompression, creating a sensation of elongation. This can promote better posture and spinal alignment, and it may slightly increase height over time. While this exercise can’t fundamentally extend your skeletal structure, it may contribute to creating a more relaxed and elongated posture, lending an impression of added height.


To do hanging exercises, use a sturdy horizontal or pull-up bar. Use your hands to hang from the bar, keeping your arms completely outstretched, and your body relaxed. Allow your spine to decompress and elongate.


2.    Pelvic tilt

The pelvic tilt exercise engages and strengthens the muscles that support your spine. Maintaining a strong core and balanced pelvis creates a foundation for improved posture, which can contribute to a taller appearance. 


For a pelvic tilt, begin with your knees bent, and lie on your back. To flatten your lower back against the floor, contract your abdominal muscles. Then, arch your back slightly, allowing your pelvis to tilt forward. Repeat this motion.


3.    Cobra stretch

Cobra stretch stands as one of the best exercises for height enhancement, which you can easily do at home. This graceful stretch not only promotes flexibility but also encourages an elongated posture. By embracing the cobra stretch, you invite the spine to explore a full range of motion, contributing to improved alignment and the potential for a taller-seeming stance.


To do a cobra stretch, lie on your stomach, place your palms near your shoulders, and gently lift your upper body off the ground, arching your back. Your pelvis and hips should touch the ground.

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4.    Cat-cow stretch

This dynamic movement encourages spinal mobility, loosening the muscles along the back while enhancing flexibility. The cat-cow stretch can positively influence posture by cultivating a supple and adaptable spine, creating the illusion of heightened stature.


Start on your hands and knees. Arch your back upwards like a cat, then lower it while lifting your head like a cow. Move between these two positions, gently flexing and extending your spine. When you flow through these motions, your spine experiences a rhythmic undulation, encouraging proper alignment.

5.    Pilates

Pilates has proven to be one of the best exercises for increasing height by strengthening the core muscles and improving flexibility. A strong core provides stability, and increased flexibility can support proper posture, both contributing to an enhanced height.


You can do various pilates exercises at home that emphasise core strength, flexibility, and body awareness. Moves like the swan dive, planks and leg circles can aid in stretching and elongating the spine.



While these exercises for increasing height may not dramatically alter the influence of genetics, they can positively influence your posture, spinal health and overall body flexibility. Doing these exercises regularly can create a foundation for a taller-looking physique. Remember, achieving your height goal is a holistic journey that involves multiple factors, including genetics, nutrition and lifestyle. Embrace these exercises as part of a comprehensive approach to enhancing your overall well-being and standing a little taller in your confidence.  

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