I have good news for you if you feel vertically challenged and wish to add a couple of inches to your vertical stature (height) !

It’s very possible to naturally increase your height after puberty or after 20 years if you’re steadfast, and i guarantee you 1 – 2 inches if you strictly follow the techniques i used as laid out in the ebook below.

I used to be where you may be right now or even worse. But only patience and no other short cuts will permanently give you the joy of being a couple of inches taller.

So before wasting your money on grow taller pills, supplements and other products which i have tested over years and they absolutely do not work, please give these all natural, almost absolutely risk free and no cost techniques (that have taken me out of the “short”bracket a chance especially if you are past puberty stage and save your buck!

With this blog, i have decided to share with you all the grow taller after puberty secrets and tips i used to successfully increase my height long after my puberty years.

Almost all the information here is free so you’ve got nothing to loose when you give them a try perhaps  these grow taller exercises will only make you feel better, get your body in shape and healthier while increasing your height after 20 years at the same time.

Science suggests you bones can’t grow taller after your growth plates are closed. This is very true but bones will not grow because there is no reason for them to grow. Give them a reason in form of environmental stress and they will obey the orders.

First, we stop growing taller naturally because we are genetically programmed to do so.

It is our genes, made of DNA, that determine how taller we grow and develop up to the end of puberty stage.

At this point, our genetic program tells us to stop linear growth, and that will be the end of our height increase.

But genes alone are not responsible for slow or stunted growth.

The other major factors include; growth hormone deficiency and poor nutrition.
An individual may be short despite having tall parents because of a single mutation in one gene that instructs the production of a growth hormone.

So, if you are vertically challenged, start by looking at heights of your close relatives in relation to your height.

For instance, my parents are 5’4″ and 5’7″ but all my cousins including uncle on father’s side are 5’11” and over.

So chances are i had tall genes but growth hormone deficiency which is the reason i prematurely stopped growing taller.

Why do i suggest this? When i chaotically exercised to increase growth hormones release in the body, i started growing taller rapidly and in three years i grew by over 6 inches.

I bring up all this because i am trying to investigate my late growth spurt which also happens to a few individuals who happen to grow or increase their height after 20 years.

Take an example of Kevin Costner who grew from 5’4″ to 6’1″ between 18 and 20 yrs, Dennis Rodman was 5’10” on graduation day but ended up at 6’7″, and Lebron James grew from about 6’3″ to 6’7″ in his twenties.

Well, another explanation could be catch up growth which is an accelerated growth of an organism following a period of slowed growth, particularly as a result of nutrient deprivation, illness and growth hormone deficiency.

It is possible for high compensatory growth rates to result in overcompensation, where the organism exceeds normal growth once the deficiency is taken care of.

Many grow taller programs suggest you can increase height after puberty or after 20 years with stretching alone but from what i experienced, this height increase is not permanent.

After a couple of weeks to a month, muscles shrink and height gained is lost.

The extremely permanent height is in legs particularly shin bones no matter what happens.

I tried to lengthen my shin bones to increase my height by pedaling with a raised saddle on an outdoor bike but i never grew that much in legs after almost a year.

When i increased growth hormones release with chaotic exercising, my shin bones started growing consistently and more rapidly.

Even my hands, toes, figures and skull grew and the entire body blossomed.

I then realized that even my torso height started being relatively stable and increasing as my shin bones grew.

This implied one thing to me;

That the back bones were also growing, so the secret isn’t in stretching alone but in growth hormones.

I’m not here to give unrealistic promises but to share with you my personal successful experiences regarding height increase after puberty.

So, i will not promise you quick results simply because i didn’t get quick results and in the ebook you will clearly see my journey.

Neither will i recommend any supplements because before i used any, my family doctor strongly advised me against any kind of supplements. So i kept everything absolutely natural from nutrition, to exercises.

Just Imagine you were one to three inches taller. You just don’t know how many opportunities will be presented to you and how your life will completely change. The benefits of height increase or being taller are simply innumerable .

Lets get to the meaty parts of the information you are here for below;




Please Note: The information regarding the techniques i used has been split between this blog and the PDF ebook to avoid information bombardment.

One mistake many make is to think that stretching alone will give them the results and when they fail, they are quick to say it’s impossible to grow after puberty .

Height increase is more than just that. There are other initiatives you must take  as well as mistakes you must avoid all of which is fully covered in the book.

This blog will offer comprehensive elucidation of topics regarding height increase after puberty.

The book covers the summary of the execution of the exercises in detail  as it happened day to day through the week, including torso lengthening techniques and leg lengthening techniques,  Mistakes to avoid, the most critical nutrients to take if you want to grow after puberty and other things you have to do besides the stretches.

Also covered in the book is the best way  to naturally increase growth hormones release  by the body.

Therefore, to benefit from the techniques or program i used, you will correspondingly  need information from  this blog and the ebook which is very affordable so everyone may get a copy.

(Click here if you wish to download the pdf ebook).

If you want a hard copy, it’s also available at 

If you want the epub version of the book , it’s available at kobo books store   

After a month or so of exercises to grow taller, just get ready to buy a new set of attire otherwise before you know, you will start looking funny in your current outfits .

Many have asked the age at which i started and the time it took me to achieve this. I started at 26yrs and it took me 3 yrs though the first year was just part of a learning curve.

However, from the emails i receive your average person notices progress within 1 – 3  months from the time they start exercising.

Feel free to ask any questions Here>>> i may have left out some important information or if you face any challenges.

If you’re still in puberty stage or you aren’t sure, visit the page on increasing height during puberty discussed below.

please peruse the Disclaimer page before embarking on any of these exercises.

P.s: There are a few testimonials from visitors of this blog on the FAQ Page as well as supplementary information about height increase and regarding challenges you may encounter .

 grow taller after puberty


To Ease Navigation of the Page, Please Use Links Below to Link to Full Pages of the Following topics

A Few Facts About Our Heights

Leg or Limb Lengthening Exercises

How to Grow Taller after Puberty Exercise Routine I Used

Leg Lengthening With Cycling

Ten Steps To Take For a Chance to Grow Taller After Puberty

Height Increase During  Puberty

How I’ve Grown Over 7″ Long After My Puberty Years

Height Increase in Torso

How Exercising Increases Growth Hormones in Body

How to Increase Growth Hormone Release in Body

Role of Human Growth Hormone In Bone Growth


Weight Lifting / Chaotic Training

Role of Sleep in Growth of Bones


How Shin Bones Grow


How to Grow Taller After Puberty  Workout Routine For Beginners.- Naturally become taller

ways to grow taller after puberty years




Contact me   Here>>> if  you face Any Challenges regarding your download.





Conditioning your body to grow after your puberty years is as hard as any one’s guess. At this stage in life, the body is done with vertical growth and it’s beginning to grow wider.

That is why you need to have a particular exercise routine to follow once you realize what exactly works for your body, when and how.

>>The easier exercise to begin with is stretching the back bone or your torso. Continue reading >>>


Leg or Limb Lengthening/ Stretching Exercises.

Among humans, developmental adjustments result from both natural environmental pressures and cultural practices.

An example of the latter was the now illegal custom in China of tightly wrapping or binding the feet of young girls with cloth in order to hinder normal growth.

Among the leg lengthening/ stretching exercises are;Kicking, Swimming, Skipping/ jumping rope, using and Inversion table, using ankle weights, Cycling and sprinting and or jogging.Continue reading >>>


Leg Lengthening With Cycling

Our bodies have the ability to adapt to the environment, and such Adaptations contribute to the fitness and survival of individual species.

Organisms face a succession of environmental challenges as they grow and develop, and are equipped with an adaptive plasticity as the traits develop in response to the imposed conditions. Continue Reading >>


A Few Facts About Our Heights.

  • It is very possible to modify our bodies and increase our heights naturally a couple of inches taller even in our 20’s and even after 30 since we all know that height is determined by both genetic and environmental factors.

So growing taller after puberty is possible you can still grow after 20 years or 25 years if you manipulate the environmental factors.

  • To Increase height is a prime concern in many of our minds today.
  • A reasonable height makes one look great, confident and have greater self-esteem.
  • Girls normally stop growing taller two to three years after they get their first period, and while some boys reach their adult height in high school, others continue growing taller into their early twenties.
  • People with shorter-than-average legs are viewed as being less attractive than people with slightly longer legs, a study in Evolution and Human Behavior found.
  • Height plays a key role in how happy our lives are and to some extent successful we are. Taller people get more promotions and make more money than their shorter counterparts in the same line of work.
  • Several epidemiological studies have shown that taller individuals are slightly but significantly more intelligent than their shorter counterparts and IQ increases with every inch added to one’s height.

Growing taller During Puberty and Facts about body Growth During Puberty

Many do not understand the meaning of puberty.

In fact i receive many questions from teenagers,some whining they are 14 yrs and they stopped growing over a year ago after trying a few exercises so they wonder what to do next.

Menstruation or period which occurs between 12 and 13 yrs is the major sign of puberty and normally comes last. Read More>>>


What do you need to Increase Height After Puberty??

Steps and Initiatives to take to  Grow taller after Puberty

1. Increase growth hormone release in the body to grow taller naturally.

2. Have enough sleep and keep your body stress free.

3. You Must hydrate you body as often.

4. Watch your posture

5. Do not measure your height often.

6. Have enough Growth Hormones in the body

7. Include abdominal workouts in your routine

You can read more about the actions Here>>>


How I have grown Over 7″taller Long after my puberty years – How i Grew Taller in My 20’s

how to grow taller

Shin bones 2- 4 inches

For the shin bones, the exercises are explained under leg lengthening exercises.

So, you can choose a combination that may work for you just like i used cycling, sprinting and walking and i saw results without a lot of stressing the body which made it possible for me to grow longer legs.

Because the bones take time to grow, you may add about 2-4 inches depending on the time invested. I have grown 3.5 inches in shin bones alone but in 3 years. You may even grow more and in a less time.

All you need to know is unlike cartilage which takes a very short time to grow, shin bones take forever but they indeed grow with persistence. If you use cycling exercise, you will be encouraged to carry on once you notice the initial increase in height.


Thoracic Area ( Chest and Neck) Half an inch – 1 inch.

For the thoracic area, the chest can be stretched and together with neck stretching exercises to increase height, you may add at least a centimeter in height.

However, if enough growth hormones are released in body, even the bones in the back and thighs may slightly grow.

Even your genitals will grow…Growth hormones are very powerful when it comes to body growth.


Abdominal 3 inches

For the abdominal area, the back bone can be lengthened by about 3-5 inches through stretching the cartilage between the bones .

The lengthening is done through stretching exercises to grow taller described on this page. Assuming the worst results, you can grow at least 3 inches.


Torso Lengthening and Gaining Height in the torso area

Can you grow taller by stretching?

Torso lengthening especially among adolescents is one of the best ways to grow taller naturally fast.

Its one of the easiest and most performed grow taller exercises that i know of.

The spine is full of cartilage between vertebrae which can be lengthened with consistent stretching.

The ability to lengthen the cartilage of the back and even neck, can add up to 3 to 4 inches.

Combine that with torso timbre (and some bone lengthening if still possible for you) and you could easily expect to see a height gain of about 3 to 5 inches.
To lengthen cartilage, lengthen bone and tone the torso, you will need to increase HGH production.

You will read about that later in the post.

But providing the raw material in form of nutrition for your body to create new platelets of activity is not enough.

To gain inches of height in the torso, a combination of factors have to come into play and this can be done in three main ways;

  • Stretching exercises for growing taller. here>>>
  • Chaos training for increasing>>>
  • Abs Workouts to increase torso height. here>>>

The way to get permanent height increase in the torso is through muscular manipulation, Specifically through toning.

This is the simplest of the methods and can typically add 1 to 2 inches along with Sterno development (neck muscles).

By developing certain muscles in both the torso and the neck, you are simply refining what you have already gained through stretching.


What is Human Growth Hormone ?

Human growth hormone is a peptide hormone that regulates growth and cell reproduction in animals and humans.

A peptide hormone is a special type of hormone that communicates on a cellular level with the “template” of the DNA contained in any particular cell and recreates those cells for production of mass. Read on >>>


How To Increase Growth Hormone Release In the body

Increasing growth hormones in the body is the first step you have to take to get taller after puberty.

Although the amount of growth hormones your body regularly produces is entirely up to your brain, there are a few things you can do to trick the pituitary gland into being a bit more generous.

One of the most efficient ways to increase growth hormones is to work out your muscles beyond lactate thresh hold so that the body responds by releasing human growth hormones to repair the muscles.

That’s a wide topic to discuss here but you can read more about it under chaotic training for height increase or how exercising stimulates the release of growth hormones later.

Such workout may include sprinting, weight lifting, cycling and all the compound exercises that may strain the muscles when done within 10 minutes.

The other way of increasing growth hormone in the body is having deep REM sleep and enough of it.

That is about 8 hours a night.

Ghrelin was named for its ability to provoke growth hormone secretion. Thus a 24 – 48 hour fast also stimulates the release

when you go at least 24 -hrs with out food, a hormone called ghrelin is released in the body.

Ghrelin a 28 amino acid octanoylated peptide is predominantly produced by the stomach and its levels are primarily regulated by food intake.

Levels of ghrelin in the blood rise just before eating and when fasting.

Stimulating Cells within the anterior pituitary bear a receptor called ghrelin that, when activated potently stimulates secretion of growth hormone.


How Exercising Increases growth Hormones in Body

Intense anaerobic workout raises Exercise Triggered growth Hormone reaction as well. So this would include weight lifting as well as body weight workouts if they were extreme enough.

You have to get above the lactate threshold to maximize H.G.H release with exercise. Ideally, for at least 10 minutes.

Studies also show that a 30 second sprint raises H.G.H levels by up to 530% over the resting baseline. More about thishere>>>>


Role of Human Growth Hormones in Bone Growth

This is one hormone needed is you wonder how to grow taller since its the most important of the hormones for growth.
Maintaining the body’s chemical balance and cell rejuvenation are two main reasons the human body generates growth hormones.

As earlier explained, Growth hormones instruct your skeletal bones to grow larger and stronger while it speeds the conversion of excess fats into energy that’s why growth hormones can make you grow taller even after puberty.

In other words, if the growth hormone production increases, your body receives signals to increase height.

The point of producing more growth hormone is to instigate growth of the body in the muscles, bones and cartilage.

But if the H.G.H is consumed alone, in the form of a shot or a tablet, the body is not engaged in the process and the result is merely some fat loss and muscle gain.



I highly recommend to begin with sprinting as a stimulator for the production of H.G.H before doing chaos training or weight lifting.

Growth hormones will be released in less amounts but it will slowly by slowly condition the body to increase the production of Human growth hormones and chaos training will just step up the gear.

Sprinting also increases bone mass since leg bones carry all the body weight so the bones will have to grow stronger and thicker to accommodate body weight thus when done routinely, its one of the most effective shin bone lengthening techniques that will make you get taller.

It is also believed that sprinting creates micro fractures in the legs which if stretched through cycling may have an impact.


Weightlifting/ chaotic training

This is very effective when it comes to shocking your body forcing it to release growth hormones naturally.

After puberty, the pituitary gland does not stop producing growth hormone, it merely winds it back to minimal levels.

To initiate the release of more growth hormones for vertical growth, your muscles must be worked out exhaustively.

This thorough muscle workout is what will make the body release G.H to recover the muscles and it will also be used to develop and grow your body and bones.

you have to try the weights and or work outs to see what wears you out, to know the correct work out for any particular level of your progress.

Examples of simple weight lifting exercises may include butterfly, simple squats, standing leg raise and chest stretch.

Taking a week off from training every 8 to 10 weeks is very important for overall recuperation.

Many people have a psychological barrier to taking time off from training. They feel like they are going to shrink. Not so.

In fact after your week off for complete recovery you will usually come back stronger and energized.


Role of sleep in Growth of bones

Sleep makes you taller in many ways.

Release of human growth hormone (HGH) has been shown to occur during normal undisturbed sleep.

A study with blood sampling at 30-s intervals has shown that maximal Growth Hormone release occurs within minutes of the onset of Slow Wave sleep (often referred to as deep sleep).

Read details>>>



You can grow taller by dietary changes .This has been the case in Japan since the end of World War II.

The Japanese Education Ministry reported that children have been significantly taller in each generation since then.

In 1986 for instance, 14-15 year old Japanese boys averaged 7 inches taller than did same aged boys in 1959.

A key changing factor in Japanese lifestyle has been diet.It is likely that this was mostly responsible for the increased body size.  Go Here to readmore>>>


How Shin Bones Grow



bone lengthening


Go Here For Details >>>


Please Share if you Like this Page… Thanks !