Top 8 Exercises to Grow Taller

stretching exercise

We all want to grow taller and sometimes just need the correct guidance in order to do so. The basic question in this case that is asked by almost everyone is how you get tall.

One more question that is asked by teenagers, especially boys is that what are the exercises to grow taller?

Hence if you are really worried about your height and want to increase your height, try doing any of the following exercise to increase height.

#1 : Stretching is really good for health

If you have not done stretching before, here’s how you do it. First of all, you need to stand vertically on your feet.

Once done, you will have to lift your body with both your arms facing up. Try and remain in this position as well as try and stretch your body as much as possible.

You should remain in this position from 30 to 60 seconds. Repeat this process couple of times and you are done.

You can also try out different variations of Stretching like the vertical stretching, the bow down, the bridge and the super stretch.

#2 : Hanging exercises if done in proper way are good for health

Hanging exercises are the exercises that can be considered as universal in nature.

This means they can be done by people of all ages. If done correctly this is really helpful to keep you fit as well as help you grow up in height.

All you need to do for this is hang on a horizontal bar with your arms and your spine stretched out. You can stay in this position for 10 seconds and can repeat this exercise 5 to 6 times without exerting yourself.

#3 : Swimming makes it easy for you to grow

We all are familiar with swimming. The process is very simple. All you need to do is remain floating on water.

However, it is only simple when you know how to swim. So, the first step for you if you do not know how to swim is to learn the procedure from a trainer.

Even if you swim for 5 hours a week, you will find that you are feeling more fresh and rejuvenated. Hence, if you are looking for a full body exercise, try out the breast stroke, which provides exercise for each and every part of your body.

#4 : Inversion tables can be a bit risky

Using inversion table without proper expertise and supervision can be considered as a risky affair. But if you know the procedure of the same, it will look very simple.

All you need to do is hang upside down from the “inversion table”. This particular exercise is helpful for stretching all the parts of your body, especially your knees, your vertebrae and your thighs.

#5 : Leg kick is a less known exercise but works better

The name of the exercise suggests what you need to do. You need to stand on the floor and then kick your lower legs vigorously without moving your thighs.

This helps the cartilage present in your knees to grow in mass and eventually helps in your growth. This is the exercise that is performed regularly by the martial arts fighter.

#6 : Basketball is a great way to grow up

Have you ever heard that basketball helps you grow up? If the answer is no, then it is true in both senses.

When you play basketball you can grow in height as well as grow up mentally. Hence it is a great way to grow up as an adult.

#7 : Cobra pose is a new way of stretching

One of the exercises that help you grow up is the cobra pose. In this, you need to lie down on your stomach and keep your upper body still.

After that lift your upper body and try and stretch as much you want. This pose resembles the snake cobra and hence is named after it.

#8 : Ankle weights can serve as a good way

One more way to grow up is perhaps using ankle weights. This is done by tying small weights to your ankles and it helps in the growth of your knee cartilages which in turn help in the growth.


Thus, if you try out the above exercises, you are bound to find an improvement in terms of growth. In addition to this, you must follow a proper balanced diet. So, start your workout routine today and grow up. All the best!


Now It’s Your Turn

Choose two or three exercises above you are interested in and make it a habit to take them
,and leave a comment to let me know what are your choices.

After you are taller,remember to share your experience here.


Top 8 Exercises to Grow Taller — 64 Comments

  1. Hi Admin My Name Is Mohsin im From Pakistan..
    My Height Is 5.6 ft Or 5.7..
    I Realy Need To Grow My I Height i Take Daily Hangging Exsersise But There is no Reacti0n please Please Kindly Help Me Give Me some Advise..

  2. hi i am a 13 years old boy but i am smallest in my 9 th std what can i eat for growing height and which exercise are better please reply fast

    • Hi Jaitra,
      You may choose what exercise you like best.If you have no idea,try do stretch first!You can refer this to have enough nutrition to grow

    • Hi faith,
      The product is mainly for those who want to grow taller AFTER PUBERTY! You can follow my tips alternatively.

    • It’s ok for you to grow taller though genetic is important.
      You don’t know how tall you can be until you stop growing.

  3. Hi, I’m Paris and I’m 13 years old , i’m about 163cm and I really wanna know if I do my exercises correctly , how long I should wait to be 168 or 169 ?
    Sorry for my akward english !

  4. hi admin Iam from Iraq and Iam 18 year so can I grow tall ?? some people advice me to do exercis .. so it work for my age??? and I wish u advice me to tall pless admin ^_^

    • Hi qassim,
      It’s ineffective if your plates sealed fully.
      However you could gain some inches through improvements to posture and spine health.

  5. hello admin Iam Iraqi so I want ask u Iam 18 my long 167 so can I be 177 or some like it ?? I need ur help and some friend advice me to us L-Arginin it is can grow tall me ??? give me some tips ^_^

    • Hi RABIR,
      Sleep more,eat foods rich in calcium and protein and for sure start to do some exercise(such as stretching exercises).

      • Thnx a lot. plx tell me which exercise will go best 4 me and which is helpful. how many hours to sleep and how many glass of milk to drink per day. i want to grow more than 5 inch.

  6. Hi admin my name is Dontay I just turned 19 of last month (Dec 2013), I am 5’2-5’3 ish, and I am very very very interested in increasing my height soon. For some time now I have been facing many nights with an insufficient amount of rest (about 4-5 on a weekly basis now). In spite of my lack of rest, I have been trying to maintain a balanced diet. Even with this problem I still grow taller? If I became more diligent and dedicated myself to an effective daily height increasing exercise plan, could my body escape growth stunt and possibly gain like maybe 4 or 5 inches?

    • Hi Dontay,
      Sleeping is beneficial to your human growth hormone which actually let you grow taller,so you have to adjust your life habits to sleep more and better .

      And it’s good that you have diet and exercise plan yourself 🙂
      Remember execute them according to your plan and share your result with us.

  7. Hello I am 14 and I’m 4’9″ I did all the stretches, swam a lot, got the right sleep, and ate the proper food, but it seems like I didn’t grow any taller. It’s horrible being short and everyone keeps teasing me about it. Is there some other way??

    • Hello Anonymous,
      You need to start tracking your efforts for months.
      If there it is,it may attribute to your genetics.

      However,you have no reason to give up growing taller until you can’t grow anymore.

  8. hi, my age is 24 & i m 5’3″, i want to grow my height upto 5’6″ in 1 year.
    whether it is possible by doing above exercises reguraly?
    please reply me!!

    • Hi nikhil,
      Because your plates may have sealed fully.You should try stretching exercises to improve your posture and spinal curvature to gain some inches.

  9. Hi I am 156cm 15 year old girl. Can I grow at least to 165cm? And are the stretches really effective? I drink milk everyday and exercise 6 days a week.

    • Hi Patricia,
      I don’t know how tall you will be but you can always increase your height potential by doing something beneficial to your height.

      And yes stretching is effective as long as you keep doing it.

  10. Hi Allen my name is Ariana I am 15 years old and I am a sophomore in high school. My mom is 5’3 and my dad is 5’8 my dads side of the family is tall, but not my moms. I would really love to be 5″7 but would also be really glad to reach the height of 5″6! Could I reach that height ?? I would really appreciate it if you could give me a routine for everyday daily basis with proper foods and stretches to help me reach this height ! How long it take you to reach your height? how tall were you before and now? How tall is your mom and dad?
    thankyou so much for your time I would really appreciate it if you read my comment and replied back to me respectfully

  11. Dear Allen,
    I have two questions:

    1. I’m 25 and 172.5 cm (5’8″) and I’d like to ask how tall I can grow (if I follow everything on this home page) if my growth plates aren’t all closed and how tall if it’s fully closed?

    2. You mentioned that drinking milk is very useful in order to grow tall because of including niacin. My problem is that I have lactose intolerance, so that I’m not supposed to drink milk. Do you think that the lactose-free milks that are available on the market also contain this niacin? (if yes, which one do you recommend?)


    • Hi Tom,
      1.I can’t predict your height exactly.
      It’s almost certain that if your growth plates aren’t all closed,it’s more effective to grow taller.If your growth plates fully closed,it’s less possible to grow much taller.

      2.You may can eat alternative foods that contain niacin (Vitamin B3).

      • Thank you for your answer!
        Can you please tell me in which city do you have your consulting room?
        Can you also tell me what’s the usual age when men’s growth plates fully close? What percentage of men have still open growth plates on their 25th year?

        • Sorry,I have no consulting room.
          According to Clinical Growth Charts of the CDC and the National Center for Health Statistics,it’s ABOUT around 20 years.

          Though there is not any statistics about growing taller “After Puberty”,you can refer to the post to know there is no set age for puberty to start or stop.

          And through correcting body posture and spinal curvature,some guys could gain some inches.

  12. Im 13 and im 143 cms. I would love doing workouts to grow in height. Pls do advise which way is easier and faster and is better working to grow taller. I would love to atleast get to 150 cms. Thnks!

  13. Hey Allen,
    I am 16 years old and my height is 5″1 ft i want to become 5″7 ft but my moms height is 4″9 ft and my fathers height is 5″5 ft can i grow taller as i want

  14. Hi Allen. I’m 5’2″, an Asian female, and about to turn 20. I just started getting enough sleep, getting the right diet, and I am trying to do some of the exercises mentioned above aside from my usual fitness routine. Both sides of my family has a mix of tall and short people (mostly tall, by the way). My dad is on the average height while my mom is the tallest among her sisters (5’3″). Is there a chance for me to grow around 2 to 5 inches if I keep this up?

  15. Hi my son is 5 years old but he looks very tiny and skinny. We put him in a swimming classes , would stretching and hanging do any difference to his height. Ta

  16. sir,
    your work is awesome…
    the exercises are very useful, it is better you give pictures
    or diagrams so that one can understand easily….

    • Hi shyam,
      Thank you for your feedback.
      I will insert some pictures to let the article more readable.
      Let me know if there’s anything else I can do better for you 🙂

  17. Hi There.. Iam 17 years old girl height only 4.11inches and weight 42 I wanna grow few iches atleast 5.2 or 5.3 please help me out and I dont go out I stayed home everyday Just eat.. whenever Iam hungry!! plus Iam always sitting at home doing nothing is there any tips, for me any routine how do i get started Thanks 🙂

  18. Hi am 21 yrs old and 145 cm’. is there any possibilty of growing. and what exercises should i focus more and suggest foods as i am vegetarian

  19. Hi Allen….. I am 15 years old and my height is only 5 ft but i wanna grow about to 5’7 ft….. Can i grow after puberty?? If yes , then how long it will take???? I shall be very thankful to u if u read and reply my comment

  20. Hii Im a girl who’s 13 and turning 14. Im currently 146cm only and its so frustrating!! My goal for the year is to reach 155cm (I know its not tall but im good with it)

    I drink milk, eat bread, sometimes have a cookie + artificial soy drink for lunch. As for dinner, I eat rice, meat, veggies, seafood(sometimes)
    and a bowl of soup. After dinner I usually have apple/ mini oranges/ some type of fruit.

    I do stretching before sleeping and sometimes running after dinner
    I walk the stairs at school which is a lot (cause my school is high)
    and yeahhh I just gotta reach 155cm please help me ive been searching for everything. Best Wishes Thanksss

  21. hi!! Im 14 nd Im 4’11 i really want to grow to Atleast 5’6 but my parents are 5’4 both of them” will i be able to grow to my desired height! pls help me!!” will swimming , stretching nd hanging really help??? nd if yes for how long do i have to do it?? i would be grateful if u could answer! Ty! 🙂

  22. Hi my age is 22, and my height is only 148cm now I want to gain some 4inches from my height pls help me… if I do exercise I will gain my height pls answer me…..

  23. hi, I am Amit,
    i’m 17 and my height is 170 cm. my father is 168 cm and my mother is 154 cm .Can i grow upto 180-182cm if i do the exercises and swimming.I do stretching regularly from 2 months.

  24. hy sir my hight is 5’2 n my age is 20 really m vry worried from my hight plz give me some exactly tips . how can i increase my hight

  25. hi i form pakistan and my height 5.4 and i m 17 year old now i always doing streching exercise but it does not help me to grow taller please tell me what the best exercise i do to grow taller myself i really worried about my height…….

  26. Hi,I read your blogs named “Top 8 Exercises to Grow Taller | How To Grow Taller Complete Guide” like every week.Your story-telling style is awesome, keep doing what you’re doing! And you can look our website about proxy free list.

  27. Pingback: Epic Food Guide To Increase Your Height - How To Grow Taller Complete Guide

  28. Thank u so much for this,but I have a question how many percent does stretching from your height and is it possible to be taller from both of my parents?

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.