Spine Stretching Exercises to Increase Height After 20

Studies that evaluated the biochemical effect of torso stretches or stretching exercises showed that muscle length does increase during stretch application due to the viscoelastic properties of muscle.

Three muscle stretching techniques are frequently described in the literature: Static, Dynamic, and Pre-Contraction stretches.

The traditional and most common type is static stretching, where a specific position is held with the muscle on tension to a point of a stretching sensation for a specified time and then repeated.

But no increase in muscle elongation occurs after 2 to 4 repetitions.

so, when it comes to spine stretching exercises to grow taller after 20, we will focus our attention on the static stretches.

Static stretching generally focuses on increasing the length of a musculotendinous unit, in essence increasing the distance between a muscle’s origin and insertion.

Muscle length gains are greatest immediately after stretching.

However, this length increase is transient, its magnitude and duration being dependent upon the duration and type of stretching applied and decline within 15 minutes thus you need to tone the muscles immediately after stretching.

Because muscle comprises deformable material, its length measurement at a given moment in time is always dependent upon the amount of tensile force (force that pulls the specimen in the direction of elongation) applied.

Also to note is the fact that when you stretch your back bone out to increase height, the bigger or more the muscle groups involved while performing a particular exercise the more effective the stretching exercises for back is.

This is the reason there are many spine stretching exercises for height that can help you grow taller after puberty but choosing those you can hold on to for 10 to 20 seconds will make such exercises very efficient.

Also to note is when stretching is applied to a muscle and the muscle is held in the stretched position for a period of time, as is the case with normal static stretching techniques,the muscle’s resistance to stretch gradually declines.

How to lengthen the back -Static stretching Exercises to Grow Taller After 20 


1. Hanging

Of course you will need a  Stand Alone Pull up Bar >>stretching exerises   to perform this exercise.

Hanging from a bar allows the gravitational force to stretch your spine or back bone towards the earth as well as stretching your back muscles asHow to Lengthen the Back bone. you hang freely. This effect generally decompresses the spinal column and helps undo the effects of poor posture like poor sitting posture for long hours thus improving your over all well being.

The reason it is effective is almost all the muscle groups for upper body right from the back of the shoulders are involved.

Hang to the count of twenty or 15 to 20 seconds.

In the beginning, you may struggle to make 20 seconds but with time it will be much easier and you will be able to hang on to even 30 seconds or even longer which will lengthen your back bone.

Repeat the exercise 1-3 times. do ie t at least once every day if possible.


2. Dry Swimming

Just a Yoga mat >> or any other mat may be enough to perform this exercise especially if you are on a slippery surface.

This is one of the most effective upper body stretching exercises since it directly targets all the muscles of the upper body, the hip muscles inclusive.

With other exercises you will stop experiencing strain sooner but with this one you will continue feeling sore because of the way it efficient stretching exercises for the torsodirectly targets all the muscles. It’s also very effective when it comes to stretching lower back to relieve back pain.

Lie facing the ground with legs straight and arms straight on ground and be in a straight line.

Raise your left hand diagonally from the body then your right leg and hold position for 5 to 10 seconds. Relax for a couple of second and switch to the left leg and right hand. Do 1-3 repetitions then stand up and relax the back bone by performing the cat stretch.


3. Cat Stretch

This exercise if effective in many ways but the reason i like it is the way it targets the cartilage in the back bone, flexing it every time you perform it.

I particularly use it to relax my back bone immediately after performing the cobra as well as dry swimming exercise thus helping How to lengthen spineme to stretch the back bone even further. Also very effective when stretching lower back muscles.

Get on your hands and knees with your arms locked out.

Inhale as you flex your spine down and bring your head up. Exhale as you bring your spine up into an arched position while bringing your head down.

4. Cobra  Stretch

This yoga exercise targets mainly the muscles in the middle of the back. It is very effective because it goes beyond targeting the muscles in the back, targeting the cartilage in the spinal cord as well as the abdominal muscles.Increase Height In torso

With this exercise you will feel a lot of pain and resistance initially but you get used, you will keep feeling lesser resistance with this exercise before any other exercise.


Starting Position: Lie on your stomach on an exercise mat or floor with your hands positioned directly under your shoulders and fingers facing forward.

Legs should be straight and toes pointed.

Upward Phase: Gently exhale. Engage your abdominal/core muscles to support the spine. Press your hips into the mat or floor Lengthen the torso and curl your chest away from the ground while keeping your hips stable. Keep the shoulders rolling down and back.

Hold this position for 15 – 30 seconds.

Downward Phase: Gently lower your upper body back to the mat or floor, lengthening the spine as you descend. If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.
As the length of arms differ, individuals may often lift their hips off the mat or floor as they fully extend their arms. In this case, limit the extension in your arms to keep the hips on the mat.

  • Teenager16

    Can i grow a few inches? Im 16 now and have been training with weights for one and a half year. Now, Im only 5ft 5 and this height has remained since i started weight lifting. I trained with proper nutrients and technique. Seriously, can these exercises help me to grow a bit more?

    • First, you started weights at such an early age. If you are still in puberty, weights do stunt your body. Read about height increase during puberty in the side bar for more information.

      • Teenager16

        So do you mean i wont grow any taller?

        • Nope, all i mean is weights have an adverse effect if you are still in puberty.

          • Teenager16

            1.What can i do now if i want to be stronger and taller as I’m also a basketball player?
            2.Can i still use light weights or do bodyweight exercises to make me stronger?

          • Just eat lots of protein. Proteins will help build your body and muscle at same time. Multiply your body weight by 0.8 to know how much proteins you need in grams. I use not more than 5kgs in each hand but i’m strong.

  • Shivam Singh Rajput

    i liked this page a lot. have a few questions. along with these exercises if i do exercises like toe touching , side stretch and double forward bend will it help ?? my heiht is 5.8 and my age is 20.

    • You can perform any exercise you feel like but it’s best to focus on two or three to stay focused.

      • Shivam Singh Rajput

        okay !!

        • Jessie

          I bought your ebook and I’m following your routine for like a month and
          now I’m 1.5cm can it be considered as good result for month?

          Thank you in advance for your information

          • That’s enough achievement to keep you going. Some fail to add even a millimeter.

  • Justin

    HA! If you stuff your body with fruits and veggies (organic) every day with lots of quality spring water and get exercise you will grow a lot more!

  • Bryce

    So correct me if I’m wrong but ll tees are stretches? And it says that after stretching it helps to strengthen or (workout) the muscle groups stretched. So what muscles would that include and do you have any exercises you would recommend?

    • Your question isn’t clear, use the contract link above to rephrase it.

  • Shanaya

    Hey can i grow atleast 5-6 inches with these exercises i am completing 18 soon

  • Raman Sharma

    20 yr old male,5’8″
    I did some stretches for 20 days, I gained TEMPORARY height of 1 inch.I loose it during the day .Should i continue stretching?Will it give any results?

    • If you took measurements in the morning,then your 1 inch gain was deceptive

  • zhou lee

    I am 23 years old, after following your program I gain 1inch within 6months but I didn’t gain anymore even though I am continuing the same exercises as I did.can’t I gain more than that? Or do I have to change my exercises?I need your help, Please suggest me what to do. Waiting for your reply
    .Thank you

    • Just refer to the advanced stage routine making sure you eliminate most of the stretches for about a month then reincorporate one by one.

    • Just refer to the advanced stage routine making sure you eliminate most of the stretches for about a month then reincorporate one by one.

    • Atif Butt

      Hello Zhou Lee can you please write back to my email [email protected] ?

      I really look forward to hear back from you

  • Ace

    I recently turned 18 and I am 5’8, my legs look bigger and have more mass than the rest of my body especially my arms, my leg to height ratio is 58-59%. I have a few friends who are only an inch or two taller yet when sitting straight the difference is more significant and if I were to reach 6’0 through torso growth alone my leg to height ratio would still be around 55%.

    So far Ive never had a major growth spurt like most people as my growth has mostly been gradual and on my legs
    My torso clearly needs to grow over the next few years but do you know any exercises or methods to promote torso growth/height permanently through pubertal growth?

  • Chance Brown

    At 5’9 and 32 what’s the likelihood of the spine and shin stretches allowing me to grow 4-6 inches permanently. And what would be a more realistic height potential? My dad was 5’11”.

  • Adrian Tan-Fahed

    When is the best time of the day to do these exercises?

  • Ricky

    Hey Mr.Raney, 2 months into the program and it’s just an inch. I need 21/2 inches will i make it ?.

    • Just stick to the routine and see what happens

      • Lalu Misra

        Does being obese compress spine?

    • Atif Butt

      Ricky can you please write back to my email
      [email protected]
      I really look forward to hear back from you

    • Lalu Misra

      Hello, did it help further?

  • prithvi pheonix

    I’m 20 years old boy I’m 5’8
    I wana be 5’10 and above
    My upper body is short compared to my lower body
    Is there any thing that I can do to gain height and my upper body height

  • pooja

    I hv entered into the age of ht is 152cm.i want it 157cm atleast.i hv started with exercises like hanging,cobra stretch. my diet is simple n this enough? Wat else would u recommend?
    How much time will it take for t desired ht?

  • Mack

    I’m thirteen and 5’3. I’m trying to be at least 5’11-6’0 tall. My legs are way longer than my torso because that’s common. My dad is 5’7 and my mom is 5’3, can you tell me my height expectancy and is there anything else I could do including these activities? I’m also athletic I play basketball and football.

    Much appreciated

  • jarvis khan

    hey my gf is of 18 and her height is 5.1 inch and her bones are fused in wrist so she can increase height by proper diet and exercise,?

  • Winstin Joseph

    Hey Mr Rainey I have a question for you. I’m 22 years old 5’9″ I play football. What’s the chances of me 6’0″ performing these excercises with my football workouts ?

    • Quite tricky I’ve to say. It won’t be easy especially since you have to workout every day. The body needs recovery to grow.

  • Cole Phelps

    Can I grow a couple more inches when I’m 17 and a half and 5’2″? my dad’s not that much taller than me, one or two inches at least. Are there any stretches that can help out?

  • Prizma Pariyar

    Hello how are you??
    Am from nepal(21 yrs old)(height 5 ft) & now m outside my country so now i feel so much insecure about my can u suggest me some medicine or exercise which will make me tall ??

  • Sam

    Hi this is Sam now I m 25 my height is 5.6 I want to increase 3-4 inches can I thanks

  • vidarshana fernando

    I’m 21 years and I’m a girl I’m 4’11” I want to grow 2 inches. Can I grow my height now? Please help me

  • Joseph Monash

    Hello I am 15 years old boy.I am 5ft tall.I want to know that does skipping rope and footall increase heighth.If yes than for how long I have to do this in a day ???And Thank you very much for this information.

    • The two exercises will not independently make you taller but they help in one way or the other.

  • harsh giri

    Hi..I like your page I am 21 yr old 5’7″ want to reach 5’10” or 5’9″ atleast. Taken xray of my forearms a year ago, growth plates are closed. Just Want to ask if the height gained after performing this exercises is temporary or permanent, I want it to be permanent. what should I perform for that and if diet is necessary for the gains

  • Nick London

    Hi, I have a short torso, would using these exercise prior to a dead lift session be recommended, just wondered as the stretching would lengthen the spin/torso/muscles, and the deadlifts would build the back muscles up.

    Please advice thnx

    • Yeah, sure. But dead lifting shouldn’t be done everyday.

  • Jotham

    Hey admin.
    Would the stretches and diet work for me?

    • amin khan

      Yes..just believe and stick the routine

  • AlphaTerran

    I am considering purchasing your book but I am 16 so still in puberty – does this book also advise on how to grow DURING puberty?

    • You may find a tip or two that may help if you are still in puberty. Otherwise it’s mainly for folks who are past puberty.

  • leboss

    Hey, I am currently 20 and measure about 5’11”. So i was wondering how likely is it for me to grow a few inches? And i would also like to mention the fact that i haven’t been growing after i hit 12 ( i have never lifted weight to to stun my growth).

    • it’s easier to gain one or two inches in torso. Those who succeed in lengthening the legs put in a lot of effort.

  • Akshay Kumar Adhana

    hi i’m 16 and 5’10 i’m a basketball player and wants to grow taller can i grow 6 till 18 or 20yrs of my age

    • If you are male,you may add 2 inches by 25 depending on your genes.

  • Hellfire

    Hi I m 35 male. I need to increase 6 cm to get a job. Can ur technique help? 🙂

    • The stretches may help anyone up to about age 40 though the younger the better.

      • Hellfire

        Thanks for the reply

  • Nouha Aleem

    I am 18 years old and i want to grow at least 2-3 inches tall, so how much time should I spend doing these torso stretching exercises?

  • Bella Armada

    Hi, i’m a female and i’m just 5’3. I have been exercising for about 2 months and i have achieved an inch. Is it possible for me to gain another 4 inches ? Your reply would mean a lot to me. Thank you for ur time.

  • Obsesd

    I am a twenty years old female. I got my period at the age of 10. I was 5 feet tall already but I never grew after until I reached 16. I suddenly gained 2 inches then. Till today I am still stuck at 5’2. Note : I never had a growth spurt. Is it still possible for me to grow couple of inches?

    • By the time you grew to 5 feet, you had already experienced a growth spurt. So yes you can add more inches.

  • Obsesd

    I grew at 16 after 6 years of waiting… keep trying

  • Vishal Janapati

    So i am 14 years old and almost 6 feet. I know i am young but the problem is, my legs are extremely long and my upper body is really short. My legs are about 42 inches (107 cm) long from heel to hip bone. Will doing these exercises make my upper body grow in length?

    • You’re just entering puberty. yYour body may grow naturally. But you may do the stretches as well.