Grow Taller After Puberty with Torso and Shin Bone Lengthening.

  I was 5’4”, stuck in my own head, insecure in ways that spilled over into dating, my career, even how I walked into a room. I didn’t want to become a different person. I just wanted a little more confidence. A couple of inches that might help me stand straighter — both literally and emotionally.

That’s the moment when impossible never applied to me. I simply tried whatever came to mind and was willing to do whatever anyone said works or worked for them until I finally made it.

What I drew from this is it may be hard if not impossible for some people to increase height after 20 years depending on factors like bone age, nutrition, genetics, hormones, body type ( Whether you are ectomorph, mesomorph or endomorph) and many other factors  but this doesn’t apply to everyone.

If you’re average height, you don’t feel the urgency or that burning desire to grow any taller like someone below average especially if you’re male hence, even getting started is an up hill task.

”One of the main weaknesses  of mankind  is is the average man’s familiarity with the word impossible.”  

2. Exercise

If for some reason you can’t exercise, may be you are injured or simply lazy, then surgery may be the only option unless of course you are still in puberty.

If you think there’s a magic pill that can make you grow taller after 19, I honestly wish you the best.

If you’re ready and willing to give grow taller exercises a shot, first our body morphology isn’t the same.

Some have longer torsos and hence wish to increase leg length to appear well proportioned while some have longer legs than torso hence wish to add a few inches in the torso.

Finally, some already look proportional but still wish to add a few inches both in torso and legs.

Below are a few highlights on leg and torso lengthening exercises. If you need more information, you can link to their respective articles.

Torso lengthening

It’s relatively easier to gain height after 21 years in this section of the body with the  stretching exercises to grow taller

Stretching the torso is relatively easy once you get used.

The spine is also full of cartilage between vertebrae which can be thickened with the right foods or supplements as well as consistent stretching .

Though the gains are not always permanent, mainly due to poor posture  there are a number of ways you can stabilize your gains as illustrated in the handbook.

To read more about correcting your posture, visit   How poor posture affects height   article.

Otherwise, some but not all of the ways of stabilizing the torso gains were covered on   how to make the spine longer  page.

The other option is to regularly include abdominal workouts in your workout routine.

The effective abdominal workouts that will strengthen your core are covered on the effective   abdominal exercises for height increase   page.

The topic of stabilizing torso gains is comprehensively covered in The hand book.

If you are still growing, stretching consistently will even help you to grow faster.

The ability to thicken the spinal disc cartilage together with lengthening the torso muscles with stretching exercises can add up to 3 or so inches.

Leg Lengthening

It takes a lot of hard work and patience to gain any significant height in legs especially after 23 years but the effort will be worth it since any height gained in legs is permanent.

The different leg lengthening exercises are discussed on the   how to get longer legs   article.

Otherwise, in my opinion, the two most effective leg lengthening techniques are   lengthening the legs with cycling   with a raised seat.

Alternatively, you may consider using the  ankle weights for height increase

Bones take at least 2- 4 months to completely remodel so if your shin bones are to grow, don’t expect it to happen in a week or two.

Also note that, if you intend to increase height in both legs and torso, you will have to exercise in an orderly fashion to stay focused and consistent which takes us to the next point.

3. Devise an effective grow taller exercise routine

I’m going to be blunt: doing this for two weeks won’t cut it. You need to make it a part of your lifestyle.

What helped me wasn’t just the workouts — it was structure. I had a routine. I tracked what worked. I documented changes. When something didn’t help, I adjusted. I wasn’t winging it.

And once the routine kicked in, things became easier. Not automatic — but more doable.

To read more about the reasons why an exercise routine is important, visit the   Grow taller after puberty exercise routine article.

4. Must be willing to devote a lot of time to your objective

Trust me, if you don’t have plenty of time to spare then increasing your height after puberty will be close to impossible.

The exercises may not be time consuming per se but you will need to be focused.

If you work 8 am – 5 pm 5 days a week then you will quit sooner than later.

I say this because I experienced it until I switched jobs to focus on my objective.

Not advising you to do the same, but sharing my experience and many have testified as well.

If you are still at college or get long work leaves of absence, then this will be the best time to begin.

5. You will need plenty of rest and sleep

If you want to increase your chances of growing after puberty, avoid the temptation of bombarding your body with exercises.

Desperation may force you to spend the entire week working out to increase G.H or stretching the entire day but it’s counter productive.

I fell in this trap too until I realized it was a big mistake that’s why it was included in the mistakes to avoid.

Just be consistent with whatever gives you results and give your body ample time to rest and recover.

Most importantly, have quality sleep for at least 7 – 9 hours  on a daily basis.

Quality sleep in this case means falling asleep quickly and having un disrupted sleep by not waking up during sleep more often than once during the night.

Quality sleep gives your body and brain ample time to rest and recover.

For more reading about how sleep affects body growth, visit    how sleep makes you grow taller   article.

6.  Persist and be determined until you make it.

If you’ve come across genuine stories of folks who increased their height later in life, no one got it easy.

So, persistence is very key.

Many give up after one or two months, and trust me I also gave up at one point.

Fact is, once in a while, you will be overwhelmed by day to day demands and or challenges and before you know, it will be days if not weeks without exercising.

To make it even worse, results may not be coming your way as expected. Once the storm clears, I urge you to continue with your program.

Some times it takes long without growing before experiencing a sudden growth spurt. At least it happens to almost everyone during the growing years.

You think you are done growing then after a year or so you experience a growth spurt of 2 or so inches. You just can’t predict when that will be in your case.

7. Increase Human growth hormones release in the body

Increasing growth hormones release in the body is a very critical step to increase height after puberty.

Although the amount of growth hormones your body regularly produces is entirely up to your brain, there are a few initiatives you can take to make the pituitary gland a bit more generous.

One of the most efficient ways to increase growth hormones is to work out your muscles beyond lactate thresh hold.

Lactic acid will be released which in turn triggers growth hormones release.

That’s quite wide a topic to discuss here but you can do more reading about it on the   chaos training for height  increase article.

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

However, if G.H is administered in form of an injection or a tablet, it may only contribute to your muscle tone and burn some fat but it will not make you grow unless you’re still growing .

Read more on  How to increase H.G.H.

8 . Reduce body weight if you are fat

Too much body weight will affect the effectiveness of the exercises or any strategies adopted to increase height in a number of ways.

First, studies indicate that extra pounds in the trunk pile pressure on the spinal discs thus compressing them even further.

Second, it was established that fat in the abdominal area infiltrates and weakens the abdominal muscles which renders them ineffective in supporting your trunk and maintaining proper spine alignment thus leading to poor posture. All of which affects torso height.

Third, too much body fat is linked to a reduction in testosterone levels and hence G.H levels.

Finally, with extra pounds in the torso, stretching exercises will be ineffective in increasing torso height.

There are are number of ways to reduce body fat as discussed on the  how to reduce stomach fat  page.

9. Leverage your mind power

For some, this may sound abstract but trust me, there are different ways you can utilize your brain power or mind power to achieve anything in life. Growth after 20 inclusive.

At least you’ve heard or come across adages like ‘thoughts are things’…..

‘what you think you become’

‘whatever the mind of man can conceive and believe, it can achieve’

or ‘there’re no limitations to the mind except those we acknowledge’.

Some say they grow with hypnosis, others with the Law of Attraction.

I suggest you try imagination.

Every once in a while, imagine how you will look like if you are a few inches taller but don’t force it, let it come naturally.

And if it happens naturally, it will be a clear sign that you believe it can happen.

Believe me, there’s truth in the saying.. ‘If you can imagine it, you can achieve it’.

Of course imagination didn’t make me grow taller neither did I schedule time to practice imagination.

I just found myself imagining how I would appear with longer legs and this somehow strengthened my faith that I will make it and kept me going until I was able to come up with an effective grow taller exercise program and to identify the mistakes that were preventing me from achieving my goal.

All with the power of the mind.

In fact, if you haven’t come across Angel’s story, of how she grew with her mind, you can read it in the exercise routine handbook and Solvave shared his story on the   role played by the brain in height increase  page .

If you wish to try hypnosis to increase your height, the tips for using hypnosis are  covered on grow taller with   hypnosis routine  page.

10. What you eat matters

This may be the last point but extremely important.

You can grow taller by dietary changes .

For instance, the Japanese and south Koreans have been growing taller every decade since world war II.

This is partly attributed to a change in diet from rice and noodles to plenty of milk and it’s products as well as a more westernized diet that includes fast foods from MacDonald’s and Kentucky with plenty of animal meat like chicken. [5]

A study conducted in Embu, Kenya to establish if there’s a connection between nutritional improvements and body growth established that stunted children who had milk as a mid morning snack experienced an accelerated growth over time than children who had animal meat or plant based foods.

So, be mindful of what you eat because the foods you eat, to some degree determine your body growth and development.

You can read more about the   Foods to eat to grow taller during or after puberty

How you can Grow taller By Over 4 Inches After Puberty .

Shin bones 1 – 3 inches

For the shin bones, the exercises are explained under leg lengthening exercises. (Though the different routines weren’t covered on the page).

So, you can choose a combination that may work for you just like I used cycling, sprinting and walking and I noticed 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 at least 1- 3 inches depending on the time invested.

I have grown about 2.5 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.

The neck coupled with chest 

For the region before the trunk which covers the neck and chest, you can add an aggregate height of up to half an inch with neck and chest stretches.

The neck stretches are covered on the how to   get a longer neck   page.

(The chest exercises not included here but covered in the hand book).

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

if you are male, 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 1-3 inches through stretching the trunk muscles as well as rehydrating and thickening the spinal discs.

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.

If you’re yet to enter puberty, still in puberty, or not sure, visit how to   grow taller during puberty   article for the different ways to increase your growth velocity during puberty.

If your growth plates are not yet closed and you wish to delay their closure, visit the how to  delay growth plates fusion   article for the different ways you can delay growth plates closure.

To revisit this page, google  GTWSL. 

Recommendations;

1.  The topic of height increase is really wide. It’s almost years since I started acquainting myself with it but I still come across something new every once in a while so not all the information you need can be found on a single website book or any other source. Just keep doing your own search until you make it.

AUTHOR BIO

As a short guy who was psychologically distressed almost everyday due to the challenges he faced in life accountable to his height, Dennis Raney (Bsc.) finally somehow found a way to overcome this adversity by naturally increasing his height with lifestyle and healthy changes.

He has been researching this topic for over a decade and practically applying the knowledge so he decided to share his wealth of information about the topic of increasing height both during and after puberty in the book and on this blog.

Feel free to connect with him for a conversation:

Email:  Dennis »»

Facebook:  connect »»

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