Can Stretching exercises increase height after 20 ?

Almost every one can benefit from stretching the soft tissues – the muscles, ligaments and tendons – in the back, legs, buttock, and around the spinal cord.

The vertebral column usually consists of 24 articulating vertebrae, and 9 fused vertebrae in the sacrum and the coccyx separated by Inter vertebral discs (or inter vertebral fibro cartilage) which lay between adjacent vertebrae in the spine.

Each disc forms a cartilaginous joint to allow slight movement of the vertebrae. Inter vertebral discs are fibro cartilaginous cushions serving as the spine’s shock absorbing system, which protect the vertebrae, brain, and otherstretching back structures (i.e. nerves).

Given the cartilaginous nature of the spinal disc, inter vertebral lengthening and increasing height in the torso or the upper body is possible and relatively easy with spine stretching exercises for height depending on the exercises you chose to perform and how often you perform them.

This makes it possible for any one to be able to grow taller at any age. Individual disc movement is very limited.

However, considerable motion is possible when several discs combine forces during stretching.

Most people are 1-3 inches (or even more) shorter than their maximum potential heights due to the fact that the spongy nature of the vertebral disc makes it susceptible to immense pressure immersed on it due to factors like, Over head weight lifting and prolonged poor posture Which pressures combine with the forces of gravity to compress the back bone.

A disc made from cartilage has a typical thickness, depending on which section of the back of around 9 millimeters.

There are 22 notable discs in the back of reasonable thickness. These discs are made of cartilage material and adding just a few millimeters of thickness to each disc by stretching the back bone, will add typically around 3 – 5 inches of aggregate height.


What you should and shouldn’t do to increase height in torso after 20


~ Avoid over head and back weights .herniation

This immense pressure on the back bone may lead to back pain in the lower back, and in worst case scenario it may lead to spinal disc herniation a medical condition affecting the spine due to trauma, lifting injuries, or idiopathic, in which a tear in the outer, fibrous ring of an inter vertebral disc allows the soft, central portion to bulge out beyond the damaged outer rings.

As you stretch, the vertebral disc is given more room to absorb nutrients and this makes it thicker all of which contributes to height in the back bone. Or even the spine decompression device may help.


~  Correct your posture. If you stretch the back bone to gain height in this area, this height will never be permanent unless you correct your posture.


~   While stretching your torso to grow taller, remember always to also strengthen the core muscles or the Abs which are located around the stomach.


~   Performing Core muscle Exercises helps to keep these muscles strong which increases their resistance to any pressure or stress that may be applied on the torso due to poor posture and forces of gravity.


~     Also, before performing these exercises reduce your stomach fat. This will make you light and enable you to target the back bone with ease.
stretching back bone


~    Keep the following in mind when starting a stretching routine as part of a program of back exercises: Wear comfortable clothes that won’t bind; If possible have nothing on.


~   Stretching should be pain free; do not force the body into difficult positions; Move into the stretch slowly and avoid bouncing, which may actually tear muscles.


~   Stretch on a clean, flat surface that is large enough to move freely; Hold stretches long enough (20-30 seconds) to allow muscles or joints to become loose.

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  • vivek bisht

    What about the lower body…if i want to inc. My lower body

    • Find information about that by using the Leg Lengthening Exercises link in the side bar of this page.

  • Andrew

    Hello Dennis, thank you for your information. I am thinking about purchasing your book but before hand, I have some questions.
    I only want to grow one inch and it appears that it’s easier to do so via torso but will I have to stretch every day, 7 day a week, for the rest of my life to keep that single inch or eventually(say, past some months) will I only have to stretch periodically?
    Second question is, when I was 19 years old, I broke my tibia and had ligaments rupture on my ankle, I had to do therapy and I also have a mental thing on my tibia. when I stand on that foot, I’m about 2 CM taller and it’s on my right foot and I’m left handed so obviously, it’s not even my strongest foot and it’s the longest so, how am I really certain?
    Secondly, although I stand tall, I believe that my posture is really weak and before I used to sit 12hours a day in front of the computer and now my job requires me 10 hours of standing up straight and bending constantly so I believe my posture is a wrench because I have done the “relaxing posture” test and I failed(thumbs point to the inside). I am also overweight but already fixing that.
    Third and last question, will I be able to work out with weights and keep the height or will it damage what I gained?

    Thanks and keep doing informative posts like ths.

  • shubham sachdeva

    Hi…actually I have been doing cycling and certain yoga poses but I found certain yoga poses like tadasana put pressure on our knees…and in my view they can stunt growth…so please tell which yoga poses to try nd what not to try

  • Natalia Dunyak

    Grow Taller 4 Idiots essentially promotes what you guys are saying. However, they state their results are permanent and one can return to weight lifting once achieving their desired height. Do you know anything that can make it permanent? Are their claims true? Since I am 15, would this change be easier to sustain since my body is still growing? Please help.

    • At 15, your body is probably still growing naturally so permanent height shouldn’t bother you that much.

  • Timur

    Hi. I am 18 years. I am 5’6”. My doctor said that my growth stopped.Literally i didn’t grew an inch since 15 years. I want to increase my height PERMANENTLY at least 1 inch. Is it possible that the increase of my height will be permanent? Finally i have seen some guys in the internet who say that stretching don’t increase height just improves flexibility. That really discourages me. Have you any arguments against them?

  • Raj Wankhede

    I am 18 year boy and my growth plate are fused is there any chance I can grow 3 to 4 inch…. my height is 5.2 I apoxly need 5.6 height for nda selection is there any chance to increase height frm spine

  • Raj Wankhede

    I am 18 year boy n my height is 5.2 n my growth plate are fuse… is there any chance to increase 3 to 4 inch height from spine.. as I required 5.5 for nda selection

  • Redsers

    Hi Dennis,
    I am 25 and 5.5 I would adore 3-4 inches.does it sound farfetched or will hanging get me gains? Also how long would it take to get there. I find it fascinating and want to see if it works.
    Kind regards

  • mihar uase

    HI Dennis,

    I am 20 years of age standing 5’5 and a quarter when i wake up and 5’4 and a half at the end of the day. I was wondering if i could increase my height within 6 months by an inch would you suggest me focusing on the spinal section or the shins section

  • ad

    Dear Dennis
    My desire is to gain only 1inch by half inch trough legs and half inch from the backbone. I am nearing 23 years and your page website brought hope to me

    So my question is
    Is the backbone gain permanent
    And Is the legs gain permanent

  • Abdullah Almansour

    Hi I’m 177cm and I wanna gain 3 cm to achieve 180 cm
    I started to take calcioum and zinc supplements
    I’m 20 yo

    • Mahmoud Assi

      He didnt reply to you because you’re an arab probably.

  • John Tom

    Hey. Hanging/inversion hanging and spinal stretching for a longer period of time will increase your height, yes! Say you do that regularly for like a year, will the “1 inch gain” dissappear if you stop hanging? All in all, my question is, is this height only temporary or is it permanent if you do it for a time long enough to get your body used to it? 🙂

  • Babloo Singh

    Hi 17 yrs old nd 170cm tall …will i be able to gain 3-4 cm till im 21 wid regular exercise????

  • Ace

    Recently turned 18, male, currently 5’8
    Im looking to gain height by 2-4 inches purely in torso length, mostly by hanging since my legs are fairly long in proportion and have more mass.

    My inseam length 32-33 inches which makes the inseam ratio 47-48.5% which is long. I also have a couple questions:

    1. Since im in the 18-20 range, my natural HGH should be around 50%, and im also a keen sprinter (sub 11 sec) so I can increase it further if necessary. With this in mind, how long roughly should it take for me to gain atleast 2 inches and how long till it becomes permanent or if there are other exercises to make it permanent?

    2. When the gains start to become permanent, can they be easily influenced by environmental factors? And if so what are they and what can I do to bypass these issues?

    A quick and detailed/technical reply would be appreciated, thanks.

    • it may take you 2 – 4 months. If you need a detailed answer use the contact link above.

      • Ace

        And my second question?

      • subir sutradhar

        hi iam 18 years old but i want to increase few inches,,,, is it possible??? … if i do daily hanging streaching exercise…

  • dylan sin

    Hi Dennis, thx for the information it was really helpful. still could’nt make up a training program to grow taller since i dont know for how long i should be training until i see some results, can you please make a training program for me to follow?? please i am 5’6 and i reallywant to grow, really bad !!!!

  • Nina

    Hi! I’m 23 and 5’3. Is it possible to reach 5’7 with stretching ?

  • Mayank yadav

    How many minimum millimetres can be added to each disc…like iam 5.4 ..can I will be 5.8..I amvery desprate for it…..and I am 23…
    Pls rply sir I read most of the blog and they are very helpful. ..

  • harry bhagat

    What about legs nd arms.. Will they also increase?

    • There’s a page about leg lengthening exercises. In the side bar.

    • There’s a page about leg lengthening exercises. In the side bar.

    • There’s a page about leg lengthening exercises. In the side bar.

    • There’s an article about leg lengthening exercises in the side bar.

  • Deb

    Hi, i’m 26 years old female and I stand 5’1 I wanted atleast 3cm can I still increase my height through stretching

    • It is possible but you may need glucosamine supplements as well.

  • Aryan Saudagar

    I am 17 years old
    My height is 5:2 and I want to increase my height as soon as possible ….
    What exercises will I have to do to increase my height??? And tell me how to increase the length of spinal chord
    Please reply….

  • Ananya

    Hi Dennis,
    Thanks for your blog. I’m 22 and my height is only 5 feet. Initially, I didn’t use to care about it but now people have started making me notice it and I feel extremely depressed. Is it too late to give it a shot?
    Also, I shall be extremely thankful to you if I ever get a chance to talk to you.

    Lots of love

  • Akash Mapari

    hello, sir my upper body is short as compare to legs what can i do

    • Try the stretches on this blog and in the book to incrase your torso height.

  • harish singh

    Can u help me for growing spinal cord
    Bcz I wnna more height