GROW TALLER AFTER PUBERTY WITH TORSO AND SHIN BONE LENGTHENING
I have good news for you if you’ve passed the puberty stage, still feel vertically challenged yet still wish to add a couple of inches to your vertical stature. (height)
It’s very possible to naturally increase height after puberty if you’re steadfast, and I’m confident you can add at least 1 – 4 inches if you strictly follow the tips shared on this blog and The Grow taller Exercise Routine Hand Book.
I used to be where you may be right now or even worse.
Hence, I assure you that only patience and no other short cuts will permanently give you the joy of being a couple of inches taller.
Thus, before wasting your money on body growth pills, supplements and other products , please give these all natural, almost absolutely risk free and no cost grow taller techniques (that have taken me out of the “short bracket”) a chance especially if you are past puberty stage !
With this blog, I’ve decided to share with you all the secrets and tips I used to successfully increase my height long after my puberty years.
You’ve got nothing to lose when you give these techniques a try.
Perhaps, the 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.
First, you stop growing taller naturally because you’re genetically programmed to do so.
It’s the hereditary substance found in your genes made of DNA that instructs your body to stop linear growth at the end of puberty. [1]
But we all know that height is determined by both natural factors and our environment.
Hence, genes alone are not responsible for slow or stunted growth.
The other major natural and environmental factors include; growth hormone deficiency and poor nutrition.
An individual may be short despite having tall siblings and or parents due to a mutation, or alterations in the growth hormone releasing hormone receptor gene which affects the body’s response to G.H released from the pituitary gland.
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Thus, 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 used chaos training to increase growth hormones release in the body, I grew taller consistently but I noticed a rapid increase in my feet size first, then the entire body height.
To elaborate on this, When growth hormone enters the blood, this signals the liver to produce another hormone, called insulin-like growth factor one.
IGF-1 is the hormone that actually causes bones and body tissue to grow.
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. [2]
After the period of slow growth, the body can grow beyond expectation once the deficiency is taken care of.
I bring up all this in a bid to investigate my late growth spurt which also occurs to a few individuals who happen to grow or increase their height after 21 years.
For instance; Kevin Costner was 5’4″ at 18 but grew up to 6’1″.
Dennis Rodman ( 5’9″ on graduation day but ended up at 6’7″) [3] , Lebron James grew from about 6’3″ to 6’7″ in his twenties, CJ Mc collum (5’2″ to 6’4″) and many others.
Many suggest that you can increase height with stretching alone but from what I experienced, this height increase is transient.
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 the height I gained in legs was inconspicuous 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, feet, fingers 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 probably 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 journey to height increase after my puberty years and personal successful experiences regarding height increase.
I hope that the information I share both in my book and this blog heartens you that there’s hope.
Hence, I won’t promise you quick results simply because I didn’t get quick results.
Neither will I recommend any supplements because I kept everything absolutely natural from nutrition, to exercises.
Ps: The information regarding the techniques I personally used to grow after puberty is apportioned between this blog and the Exercise Routine handbook to avoid information overload.
This blog will offer comprehensive elucidation of topics regarding height increase after puberty.
With over 300 pages, the book covers my journey right from day 0ne, the execution of the exercises in detail as it should be done day to day through the week, including torso lengthening and leg lengthening exercise routines.
The mistakes I made that prevented me from growing especially in legs during my first year and how I overturned my fortunes.
The most critical nutrients to take , the best way to naturally increase growth hormones release by the body and other important initiatives to take.
Therefore, to reduce your learning curve when it comes to the topic of height increase especially after puberty, you will correspondingly need both the information on this blog for reference purposes and the ebook which is available at online book stores like barnes and noble, ebay, smashwords and kobo books.
Click here to Download the PDF version of the Exercise Routine Guide »»»
Feel free to get in touch here »
I may have left out some important information or if you face any challenges.
Many have asked the age at which I started. I started at 26 years.
Note :
There are a few frequently asked questions and success declarations from visitors of this blog as well as supplementary information about height increase on the Q & A page »»
After a month or so of exercising, just get ready to buy a new set of attire otherwise before you know, you will start looking funny in your current outfits .
Lets get to the meaty parts of the information you are here for below;
So, how can you really grow taller after puberty?
Link Straight to Strategy To Ease Navigation .
3. Devise an Exercise Routine »
4. Devote Time to Objective »»
6. Persist until You Make it »»
10. Choose Your Eats Wisely » »
I know, chances are you visited this page with a fixed mindset that it’s impossible to grow after 25 years.
Trust me, I was in the same boat no wonder I embarked on the campaign to increase my height at as late as 26 years.
Not that I didn’t want to be taller at 20 or even earlier. I just didn’t bother because well, deep down I knew it was impossible anyway hence, there was nothing I could do about it. Between 25 and 26 is when reality set in.
Dating, career, insecurity, lack of confidence among peers, life wasn’t really fun so, I was really desperate to add at least a few millimeters not even an inch to my 5’4″.
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.
I guess this partly explains why some acromegaly patients continue growing throughout life yet others don’t.
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.
So, this should be your first step. If you’re not desperate enough to do whatever it takes to add an inch or two or if you have serious doubts, I suggest you don’t waste your time.
Research about growth mindset conducted by psychologist Dr. Carol Dweck clearly shows that believing you can do something makes it more likely that you’ll successfully do it and that if we truly believe we can achieve something, we are willing to do the hard work to achieve it.
Hence, your mindset determines whether you achieve your goals or not.
“Whether you think you can or think you can’t, you are right.” – Henry Ford,
”One of the main weaknesses of mankind is is the average man’s familiarity with the word impossible”
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
Consistency is everything. If you want real results—whether it’s lengthening your legs or torso—you need a structured, daily routine that includes targeted exercises, quality sleep, and proper nutrition.
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.
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.
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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