17 stretching exercises help you grow taller step by step

stretch exerciseOn top of your diet and sleeping habits, exercises are also one of the controllable factors that affect our height.

If you had noticed, school kids who play basketball may actually be taller than their peers, even if it’s not very obvious.

The rationale behind is pretty simple; when you exercise you are actually stretching your body and the muscles, giving it room to expand and develop because by doing exercises, especially intensive ones, it will help to provoke tissue growth.

It is accepted that physical activities like stretching, exercising and jumping would help to encourage bone growth in humans; however, not all sorts of exercises are designed for height growth.

We have done some research and compiled a few set of exercises for you to follow. The exercises are classified into 3 stages:

  1. The Amateur Stage
  2. The Intermediate Stage
  3. The Advanced Stage

Difficulty increases with each stage and the exercises will get tougher along each level and as you advance, remember, determination and perseverance is the key to success. With each exercise to increase height, make sure to not push yourself too much.

Here are 17 exercises that will help you grow taller:

Amateur Stage (3 Exercises)

In the Amateur Stage, there are a total of 3 different exercises that are designed to “warm up” your body in preparation for the more advanced and tougher exercises in the later stages

Recommended Directions:
• Twice A Day – once after waking up, once before going to bed
• 7 consecutive days before advancing to the Intermediate Stage
• 2 Additional weeks concurrently with the Intermediate Stage’s Exercises Sets
• Exercises in this stage should be able to be completed within 15 minutes

Without further ado, let’s move on to the exercise instructions! Each set of exercise is given a unique name to help you to remember them clearer.

1.Turning Log

  •  Lie down in bed
  • Stretch your arms and legs as much as you can.Try to reach the edges of the bed with your arms and legs
  • Roll around in bed by twisting and turning your body in every possible direction
  • Stretch every joint and muscles possible

2.Air Bicycle

  • While in bed, place your hands on your hips
  • Lift legs and lower torso into air (90º or perpendicular to the bed)
  • Rest your body weight on your elbows and upper back
  • With legs up in the air, rotate your legs in a cycling motion
  • “Pedal” for 60 seconds

3. The Butterfly

  • Stand Up with your heels touching
  • Stretch your arms out horizontally (perpendicular to your body)
  • Stretch your arms out to as far as you can
  • Rotate arms in clockwise direction – Do not bend your elbows
  • Repeat in the other direction

* Do this rotation set for about 8 times to loosen up the shoulder joints.

After the first stage, you should be able to notice better posture. Initially for the first few days, there might be a slight tingly pain in the back (especially if you’re not used to this kind of stretches). However, the pain should not persist for a long period. Should the pain persist, please stop the exercises immediately and seek medical consultation.

Intermediate Stage (10 Exercises)

Even though your body has “warmed up” by doing the Amateur Exercises, your body is still not conditioned to the stretches and strain in the muscles. The exercises in this stage are to help your body get used to the stretching and help you complete the next stage easier.

Recommended Directions:
You may start doing the exercises in the Intermediate Stage only after completing at least one full week (7 consecutive) days of the exercises in the Amateur Stage.

• Once a day
• One cycle: 21 days
• Only do 5 out of the 10 exercises each day.

4. Ballerina

  • Grab a chair and stand upright behind it with your feet together and hands holding onto the back of the chair
  • Straighten your arms and make sure your elbow isn’t bent
  • Lift your right leg backwards slowly to as high as possible(you can lean your body forward while holding on to the chair for support)
  • Hold the possible for at least 5 seconds and slowly bring it back down.
  • Repeat Step 3 – 4 for the other leg
  • Repeat Step 3 – 5 for 10 times.

5. Chicken Wing

  • Lie down on your back on the floor
  • Lift your right leg up
  • Bend your leg and bring your knee to your chin
  • Grab your leg with both hands below the knee
  • Pull your knee to your neck (take a deep breath here)
  • You may lift your head but your shoulders should not leave the floor
  • With your knee touching your neck, hold that position for 8 counts
  • Slowly release your leg and go back to the starting position (slowly exhale here)
  • Repeat Step 2 – 8 with the other leg
  • Repeat Step 2 – 9 for 10 times

6. Tip Toe Stretches

  • Stand upright with knees and heels touching; keep your arms at the sides
  • Raise arms forward and upwards
  • Raise your arms over your head with the palms facing outwards and the knuckles touching
  • Tip Toe as you raise your arm and stretch (inhale as you go along)
  • “Pull” your body upwards as far as you can go while tip-toeing
  • Lower arms by bring it forward slowly back to original position as you lower you heels to the ground
  • Repeat Step 1 – 6 for 1 minute
  • Repeat Step 1 – 6 for 2 minutes
  • Repeat Step 1 – 6 for 3 minutes

*The same set of action is done for 3 times for a different duration – each time you do a set, you do it for 1 minute more.

7. Rocking Horse

  • Lie down on your stomach on the floor
  • Place your hands behind your back with fingers interlocked.
  • Bend your body in a way that your head, shoulder and legs are all off the ground
  • Maintain the position and slowly rock your body forward and backwards for a few counts then relax
  • Repeat this rocking motion for 5 times.
  • Stretch both arms out in front of you, with palms touching the floor
  • Raise right leg upwards without bending the knee. Hold position for 8 counts.
  • Lower the leg slowly and repeat Step 7 for the other leg.
  • Repeat Step 7 – 8 for 5 times.

*At any point of time, while doing this exercise, if you feel tired, take a break before continuing


  • Stand upright with your arms over your head and thumbs hooked.
  • Without lifting your heels, stretch your body and bend as far as you can towards your right (in the shape of a rainbow)
  • Return to the starting position and stretch towards your left.
  • Repeat Step 2 & 3 for 10 times.
  • Repeat the set of actions (Step 2 – 4) for 10 times with a 1 minute break in between each set.

*Please take note to do this action slowly so as not to strain your muscles or injure them in the process.

9. Hip-py Thrust

  • Lie Flat on the floor on your back and hands below your buttocks
  • Bend your knees and leave only your toes touching the floor.
  • Lift your hip upwards and support yourself with your hand, palms down.
  • Arch your body in a way that the weight will be on your shoulder and toes.
  • Slowly lower your hips back to the original position and straighten your legs slowly to release the tension.
  • Repeat the set, Step 1 – 5, for another 10 times.

*Each time you repeat the set; try to arch your body more and more so as to stretch your body to the maximum.

10. The Thinker

  • Straighten your body on a chair and stretch; the only contact point between your body and the chair should only be the top of the chair and the edge of the seat. Your back and buttocks should be the only two contact area when stretching.
  • Lean forward slowly and bring your knees up to your chest
  • Wrap your arms around your knees and pull them towards you.
  • Release leg slowly and return to initial position.
  • Repeat Step 1 – 4 for 5 times.

11. The Bow Down

  • Stand upright with your feet apart and palms on the back of your thigh
  • Slide your hands down the side of your legs slowly
  • Try to reach as far as you can without bending your knees – your palm must not leave your leg.
  • Slowly return to starting position
  • Place your palms on your buttock
  • Slide you hands down the back of your legs slowly
  • Try to bend your body backwards as far as you can
  • Repeat Step 1-7 for 5 times, slowly.

*Please bear in mind for this exercise, do not rush through it and stretch slowly in case you pull a muscle.

12. Back Flip

  • Stand upright about 24 inches from the wall with your back facing the wall
  • Stretch your arms forward and bring it up over your head in a smooth fashion
  • Touch the wall behind you with your fingers without any other part of your body touching the wall
  • Hold the position for 8 counts
  • Return to starting position
  • Repeat Step 2 – 5 for 7 times.

* IMPORTANT: When you do this exercise, increase the distance between you and the wall by an additional of 3 inches everyday. However, be careful not to injure your back by pushing yourself way over your limit.

13. Leaning Human Tower

  • Stand upright with your legs spread apart; right leg in front of the left
  • Shift your weight onto your right leg without lifting the left.
  • Bend your right knee and lean forward as far as you can

a. use right hand to prevent yourself from falling
b. tip toe on your left leg to be able bend more forward

  • 4. Lean forward as much as you can and hold for 3 counts.
  • 5. Slowly move back to the starting position.
  • 6. Repeat Step 2 – 5 for the other leg.
  • 7. Repeat Step 1 – 5 for 5 times.

Advanced Stage (4 Exercises)

By now you should have noticed some slight changes in your body, you might have already gained some inches, if you hadn’t don’t panic and continue on – results will show in a matter of time.
After going through the first two stages, your body is now in a better condition and much more accustomed to the pulls and stretches. Now, you can do more rigorous training to grow that extra height.

Recommended Directions:
You may start doing the exercises in the Advanced Stage only after completing the full set of exercises in Amateur Stage & Intermediate Stage. The previous two stages should have taken 4 weeks.
• Once a day for 7 consecutive days.
• One cycle: 7 days
• Do all 4 exercises every day.
• Exercises should take 30 – 45 minutes to complete

Alright, let’s move on to the exercises!

14. Three-Legged

  • Stand upright with arms at your side.
  • Move your left foot backwards for about 10 – 15″
  • Shift your weight onto your right foot and raise your right hand forward (leveled with your shoulders)
  • Bend your right knee and reach for the floor as far away as possible

* Use your right hand to support yourself from falling over.

  • Your left leg must be straight all these while, you can tip toe but your leg must not leave the floor.
  • Hold the position for 8 counts.
  • Return to the starting position slowly.
  • Reverse the legs and do the same.
  • Perform this set for 10 times.

15. Touch Toes

  • Stand upright with legs apart and hands on hip.
  • Try to reach for your left toe with your right hand without bending your knees – your left hand should stay on your hip.
  • Hold the position for 8 counts.
  • Change sides (reach for your right toe with your left hand).
  • Hold the position for 8 counts.
  • Repeat the set 10 times.

The purpose for this exercise is to stretch as much as you can, so you should always try to go as low as possible.

16. Sit N’ Reach

  • Sit on the floor upright with your legs stretched out (90º)
  • Reach for your toes with both hands (if possible, try to touch your leg with your head too)
  • Hold the position for 8 counts.
  • Return to initial position.

Do this first set 5 times.

  • Spread your legs apart (V shape)
  • Reach for your left toe with your right hand and hold for 8 counts.
  • Return to initial position.
  • Reach for your right toe with your left hand and hold for 8 counts.
  • Return to initial position.

Do this second set 5 times too.

17. Monkey Swing

This exercise is aimed to reduce the pressure on your spine and to stretch and straighten your spine.

* Requires high vertical bars. You can try to replace them with the door ledge or something similar – please make sure that the bars are stable and can withstand heavy weight.

  • Grip the bar and hang in mid air – your legs must be straightened and not touching the ground.
  • Swing forward and backwards
  • Do this set for as long as your body can handle
  • Repeat a few times.

* Be careful not to overexert yourself, take a rest when your arms feel tired.

In summary

These exercises to grow taller may seem to be easy to do but they require quite a bit of determination and perseverance to continue and maintain. You cannot give up halfway and expect to see result – you would need full dedication in completion of all the exercises so that you can see the results.

Of course, you can’t expect to see a very big significant increase by doing just one small part of the whole module. Other than exercises, there are still other factors which will help you grow taller. What you eat, how long you rest, your lifestyle – all these affects your growth indirectly.

While exercising, you should always get enough rest, take in enough required nutrients and make sure that your body is in good condition. And whenever you are ready, just begin to put all these exercises to work for you with an action plan!

If you are serious for growing taller by helpful exercises,I recommend you try the definitive program.


17 stretching exercises help you grow taller step by step — 98 Comments

    • I assume that you are in good health. If not, you should first
      consult your doctor.Under the premise,it’s suitable for who want to grow taller.

  1. its pretty good , nice i will try this at home i was always looking for exercises to grow tall cause im still 16 and i feel like a midget

  2. This is a great article. I was wondering how long would it take for the affects to really come in place providing all the exercises are done correctly and on a regular basis? Eg) Could significant gains occur within 2 months?

    Also what is the maximum height gain that can be achieved using these exercises?

    Lastly at what age do these exercises fail to work (I’m 18 going to be 19 in about half a year. I want to get a LOT taller before university.)

    • HI,I’m glad you like the article.
      But there is no guarantee to height increasing,it all depends on the individual in question.
      However,stretching is a effective exercise for who want to grow taller,that’s why I wrote a step by step guide for you.
      My recommendation is to stretching for months and remember to track your height monthly to see how it work for you.

  3. I was just wondering, but is your profile picture Yoshiharu from the anime The Ambition of Oda Nobuna? I don’t mean to be strange or anything, but he looks really familiar. . .

      • this is really nice article, very good stuff.
        but please mention and show a picture of each exercise.
        then everyone will understand the the true soul of your article,

          • Yes.. Sir.. Instead of pictures, it’ll be more good if you can have video of all these exercises in sequence.. Thank you

  4. Hey I don’t have a bar or anything practical to use for the monkey swing at home (4th exercise in advanced exercise stage) you know of any other exercises I could do to substitute the monkey swing? If so, can you provide instructions as well?

      • hmmmm not sure if I have a good spot to put that in my house,but I appreciate the suggestion. Are you aware of another exercise that I could use to stretch and straighten my spine that doesn’t require a bar,door ledge, or tree branch?

  5. Pingback: Top 8 Exercises to Grow Taller | How To Grow Taller Complete Guide

  6. When it says: “Exercises in this stage should be able to be completed within 15 minutes” twice a day in the amateur stage. Does that mean 15×2 or 15 minutes for a whole day total?

  7. I hope this will work so that I won’t be “Out of Place” of my friends when I hang out with them. Btw, I’m turning senior high school this June anyway 🙂

    • Hi Kc,
      I hope I could help you grow taller 🙂
      If you find this work for you,remember to share your results here.

  8. Nice, I hope it will help me grow taller. I just have a question – what do I do after finishing all stages? Should I start again from the amateur stage or just repeating the last stage again??

    • Hi CTV,
      If you have done amateur and intermediate stages rightly,I recommend you to repeat the last stage again.

  9. Very nice, I hope it will help me grow taller. I just have a question-what do I do after finishing all stages? Do I just start from the amateur stage again or should I keep doing the final stage over and over??

  10. Hey there Allan, I am beginning my intermediate stage and as i was reading through the beginner’s stage, I now realise I’m supposed to execute the beginner’s exercises twice a day. I’ve been doing them once only. Will that affect my growth rate in anyway? If so, please recommend a set of directions!

    Thank you and I will definitely share my results once I am done with this program.

  11. Hi, I’m 21 this year and I’m at 178cm. Do you think it’s possible for me to grow taller using this method ? Im not sure if my growth plates are open tho

    • Hi Darryl,
      There is no guarantee to height increasing,however,it’s more effective if your plates are still open,you can consult a doctor to check your growth plates

  12. hey these are some great exercises. i’ve already started but i think it would be really effective with a picture for each exercise. even the amateur set has some points that’s hard to visualize just using words. thanx anyways!

    • Hi alex,
      There is no guarantee to height increasing,
      you can always do stretch exercise and correct your body posture to maximize your height potential.

  13. Hi i just started d amature level execises dis morning but am confused by d results. My arms,back, and shoulder muscles got heavier dan normal and i feel a slight headach in my forehead which makes me feel sleepy pls r dis good or bad signs?

    • Hi Prince2,
      If you feel uncomfortable when in process,just stop it.
      I assume that you are in good health. If not, you should first
      consult your doctor.
      And I will add some diagrams to help you know these actions more clearly.I still discuss with my designer how to achieve that,so be patient.

  14. Are you aware of another exercise that I could use to stretch and straighten my spine that doesn’t require a bar,door ledge, or tree branch?

  15. before four months i m 5’6 and now i m above 5’8………………isn’t it amazing ….why i m not doing these 17 exercises in my teen age…….by doing these exercises im able to make some abs also………….thanks man u do a great work……followers are welcome.. my email id is kumarsachin757@gmail.com

    • Hi jane,
      There is no guarantee to height increasing,
      you can always do stretch exercise and correct your body posture to maximize your height potential.

  16. Dear Sir/madam,
    myself robin korah.my height is 162cm and weight 50kg.right now iam prepairing for some ”defence service” recruitments.but qualified minimum height is 165cm.everyday morning iam go for running around 7-8 km’s.can u tell any types of exercise for increase my height to atleast more than 165cm in 1-3months.sir its a request plz reply me………my contact, 9745453465,


  17. Once again, Are you aware of another exercise that I could use to stretch and straighten my spine that doesn’t require a bar,door ledge, or tree branch?

  18. Great article! Do you have any alternatives to the Monkey Swing? And after finishing all the stages do I go back to the first stage and repeat everything or just do the last stage again and again? Thanks 🙂

  19. Hi upon having side effect lik back pain which hurts a little, this execise has rily helped me i hav added an inche and a half in a month am nw 5feet10.5 thank u allen am rili grateful

    • Like jk lol omg shut up does this stuff actually work i mean im 4 feet 6 inches and want to get to 6 feet 1 can i do that

      • yes if you say your 4”6 and you follow this article who knows you might even get to 6”8 Lebron James height maybe more

  20. Hey I’m 17 n my ht is just 5′ I wnt 2 get 5’5 will this exercise help …..?? by the way all these exercise are really nice bt can u put some pictures so that we can understand better!!!!

  21. I am starting these now and will let you know how I do. I am 16 and 5’9.5, do you think there is a chance I can reach 5’11/6′ if I follow it through?

  22. Same question, Are you aware of another exercise that I could use to stretch and straighten my spine that doesn’t require a bar,door ledge, or tree branch?

  23. nice article.i’ve been doing that and i increased my height from 5f 3 to 5f 5.i want to stop stretching and exercising because im busy with studies but i want to remain with this height of 5feet 5inches.what can i do?.

  24. When you are already in Intermediate exercise, do you still have to make the amateur exercise as the start of the exercise or you will directly do the intermediate exercise, thanks

  25. Hi Allen .my father is 5″7 and I am 16years old .i play tennis regularly for 2 to 3 hours a day.i also practice stretching for 10 to 15 minutes.my calcium dose is also good and I sleep for 8 hours a day.do you think my height will increase .please reply.thank you

    • Hi veronica,
      Do these stretching exercises,have right posture and eight right food always the effective techniques for growing taller.

  26. hey allen, i’ve seen ur article n i’ve also read the cmmnts,, my height is 5’5″ approx n i’m 21 as on 8/6/2014. can i gain my height to 5’10”?? coz my li’l bro who’s 4 years younger than me,, n got a height of 6’1 approx,, thanku for giving me ur time,,

    • Hi Anwarul,
      I have to say these stretching exercise help to maximize your height potential.
      Stretching will improve your cartilages to expand and also improve your posture to ease the pressure acting on the spine which make you grow taller,but there is no “certain inches” you will get.

  27. I’m already on my 3rd day doing the Intermediate exercises and just this morning, I noticed some bruises on my legs. Is that normal?

    • Hi gs,
      If an injury occurs when you do these exercise,please stop do them immediately. And you should consult a doctor before you want to do them again.

  28. Sir, my parents are both 5′ 4″. I am 5′ 7″ at 16. Will these exercises help me to grow above 6 ft. Plz help….

  29. Hello Allien im 5’5 tall and i also want to get more taller to 5’9 or more than that..how do i go by that? pls is stretching really gonna work for me..?i will be happy to hear back from u and i also share my result as soon it work for me..

  30. Pingback: How to Grow Taller After Puberty | How To Grow Taller Complete Guide

  31. Pingback: stretching exercises for growing taller | GROWTALLtips

  32. Pingback: exercises that make you grow taller | GROWTALLtips

  33. I am 22 year old & my is 5.7″. I want to be 6 feet long to get entry into police department.How can i gain more 5″ plzz guide me.

  34. wow thank you helped me a lot and l am now qualifying in a number 5 (lock)position and wing at rugby

  35. Hi, i’m 16 and i’m 1,54 cm i Want to be 1.63 cm or 1.60 cm and i want to know if that’s really can help me on 2 months

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