How to grow ten centimetres (four inches) taller

stretching image by Steve Lovegrove from

Some specific strategies and exercises can help you grow 10 cm (4 inches) taller. Did you know that if you lie down, you are longer from head to toe than when standing up? When you stand, your spine is compressing somewhat so you actually look shorter than you really are. Through exercises and a proper health regimen you can add centimetres to your stature. If you are still in your adolescence, you can grow taller by incorporating specific exercises into your regimen.


Swimming image by Stana from

Go swimming to add to your growth. Because swimming stretches your spine along with tendons and ligaments, it can add to your growth. The breaststroke is particularly good because you are kicking one way and stretching arms another way.

Hop on your bike and go cycling either on a stationary or outdoor bike. Raise your seat as high as you can so that you have to stretch your legs to ride. According to Grow Taller Naturally, "exercise is very important to increasing one's height because it releases the growth hormones more into the blood stream." If you exercise while you are going through puberty you may grow taller.

Take kick-boxing classes or go running to help stretch your back and improve your posture. Incorporate these exercises into your daily regimen as they can aid in growing inches at a young age and straightening your back as you grow older.


Include stretches into your daily routine. These help to straighten out any curvature that gives you a shorter stature. As you get older, you can gain 10 cm (4 inches) of height simply by correcting your posture. These stretches include raising your hands straight up over your head and bending over to touch your toes.

Lie on your stomach with your arms at your sides. Lift both of your legs at the same time for three seconds then let them back down. Another stretch is to hang with your hands from a pull-up bar. This is a good way to stretch your spine.

Take yoga classes to improve your posture and add some length to your body. Yoga is all about stretching and working at your own pace. It helps to exercise your mind as well. It teaches you about breathing and increases flexibility the more you practice. According to Healthy Nerd, yoga increases height because it stretches muscles, lengthens bone in your upper and lower limbs and it "may help add an inch between spine disks due to repeated stretching and decompression."

Do the cobra stretch. Lie down on your belly, face down. Place your palms on the floor to push your upper body up to make an arch with your back and head towards the ceiling. Do this for up to 30 seconds and relax, face back down onto the floor.

Simple tips

Follow a proper diet, incorporating fruits, vegetables, protein, dairy and cereals into your daily intake. Stay away from junk food and unhealthy fried foods. Drink plenty of water -- about eight glasses a day.

Find shoes that add to your height whether you're a man or woman. Women know that a nice pair of heels can add some stature. There are shoes you can wear to work that can add 5 to 7.5 cm (2 to 3 inches) to your height. Because they look like any ordinary men's shoe, they don't attract attention.

Get the right amount of sleep for your age to positively affect the growth hormone in your body. The average teen needs approximately eight to nine hours of sleep each night. As you get older and get to know your body, you will know how much sleep you need. When you wake up feeling alert and well rested, you are getting the right amount of sleep. According to Steven M Schwarz, MD at the She Knows Parenting website, one reason sleep is important to height growth is "the growth hormone, a substance produced by the pituitary gland at the base of the brain, stimulates growth of the body and its constituent parts. This hormone is secreted during sleep." The article further states that studies have shown that if something interferes with regular sleep, that it can have a negative effect on your normal growth. Avoid sleeping with a pillow, use a firm mattress and stretch out when you sleep to ensure proper alignment of the spine.

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