SPINE STRETCHING EXERCISES TO GET YOU A LONGER TORSO

Why Stretching Works: The Science of   a Longer Torso.

Research shows that your muscle length actually increases during stretching due to the viscoelastic properties of muscle [1].

To achieve a longer torso, we focus on Static Stretching.
This is the gold standard for height improvement because it elongates the “musculotendinous unit” effectively increasing the distance between a muscle’s origin and its insertion point [2]

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

3 Professional Techniques for Height Growth according to literature.

While there are many ways to move, the literature identifies three primary methods. For torso lengthening, we recommend the Static approach:

Static Stretching: Holding a specific position to create permanent length.

Dynamic Stretching: Moving through a range of motion.

Pre-Contraction: Engaging the muscle before the stretch.

Pro Tip: For the best results, focus on 2 to 4 high-quality repetitions. Research suggests that muscle elongation is most effective within this range.

Below are the stretching exercises to increase height with pictures.

The following stretches will be effective enough to increase your torso height.

(Watch video with clear illustrations and further explanation at end of this article)  👇

1. 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.

According to the anatomy of Hath Yoga, three muscle groups are involved when performing the cobra stretch that is; the neck muscles, shoulder muscles and the back muscles.

The deep back muscles are the main actors targeting the chest as well as the abdominal muscles.

While performing this exercise, initially you will feel sore in the spine area but with time, you will feel less pain and resistance as your torso lengthens.

Starting Position:

With your stomach on the floor or an exercise mat and your hands positioned directly under your shoulders and fingers facing forward, begin the upward phase. 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 10 – 20 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 lower back with this movement, don’t fret, it’s normal.

According to B.K.S Lyengar founder of Lyengar yoga, the pain experienced while performing cobra stretch is due to a weak area in the spine and back muscles.

The pinching feeling, implies that part of the spine is contracted as the intervertebral discs rub against each other.

If you experience such a feeling, Just flex your back a bit with a cat stretch which is described later in the article.

Since the length of your arms may differ, you may end up lifting your hips off the mat or floor as you fully extend your arms.

If that’s the case, limit the extension in your arms to keep the hips on the mat.

2. Hanging

Of course you will need a Stand alone pull-up bar  to perform this exercise.

With the help of gravitational force, hanging from a bar decompresses the intervertebral discs
and it helps to stretch your back muscles as you hang freely.

This will also enable more nutrients to be supplied to the discs, and as they become thicker, it will contribute to your torso height.

Hanging from a bar also helps to undo the effects of poor posture especially poor sitting posture for long hours thus improving your over all well being.

Hanging is effective because with it, 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 if possible.

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 make your torso long.

Repeat the exercise 1-3 times.

Hang at least once every day if possible.

3. Dry Swimming/ Contralateral limb Raise 

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 directly targets all the muscles. It’s also very effective when it comes to stretching the lower back to relieve back pain there by increasing your upper body height.

Lie down facing the floor with legs straight and arms straight and pointed forward.  Be in a straight line.

Raise your right hand off the floor and diagonally from the body in sync  with your left leg as shown in the picture and hold position for 5 to 10 seconds.

Relax for a couple of seconds and switch to the right leg and left hand.

Do 1-3 repetitions then stand up and relax the back bone by performing the cat stretch.

4. Cat Stretch

This exercise is effective in many ways but the reason I like it is the way it targets the spinal discs in between the back bones.

Flexing and relaxing the spine 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 me to make my torso even longer.

However, you can as well utilize the cat stretch exercise to relieve mild back aches which are common when you perform the stretches.

It’s also an effective way to stretch the back muscles.

How to perform it

Get on your hands and knees with your arms extended slightly to shoulder width and knees slightly apart.

Inhale as you flex your spine down and raise your head.

Exhale as you bring your spine up into an arched position while lowering your head.

5. Toe touching

To execute this exercise, bend over and aim to touch your toes for 10 to 20 seconds as illustrated in the picture.

If  you are not fit or you are struggling to reach your toes, repeat the exercise as many times as you can every day throughout the day until you become fit.

By the time you are able to touch your toes, your lower back or lumbar spine will be slightly lengthened.

The toe touch stretch will mainly target your lower back as well as the torso though even the popliteal fossa (region behind your knees) will be targeted.