Self Improvement

Stretch the Spine (and increase your height)

This is an interesting thing I picked up over winter break. I enjoy reading what people may call “far-fetched” articles about little known things that you can do with your body. One such article was about the use of spine stretching to increase height. To keep you interested on this topic, I tried their proposed stretches and did it just as they prescribed: 30 minutes a day of a variety of stretches for four weeks, and various other minor practices. After just over four weeks of following the plan precisely, I was taller by over half an inch.

There are a multitude of factors that affect growth. Genetics of course play the largest role. Proper (Paleo diet) nutrition, exercises, and sleep are crucial for good growth. Many of you may already know that you are taller in the morning than at night. This is because the discs of cartilage in between your spinal vertebrae compress throughout the day due to gravity. The purpose of the prescribed stretches is to decompress the discs, fill them with more fluid, and strengthen them. In addition to doing the stretches, you will need to get quality sleep. Avoid caffeine, soft drinks, alcohol, and smoking. Basically do not do what you know is bad for you…

spinaldisc Stretch the Spine (and increase your height)

Here are the stretches that I did:

1. The Bow: With your hands on your hips, bow down as if you were trying to use your hands to touch your feet. In middle school this was often a popular test of flexibility. As you lower your head towards the ground, hold the end point for 10 seconds. Keep your chin off your chest and do not bend your knees. If you have not done this in a while you will feel your hamstrings stretching more than your back. After a few sets of 10 seconds you should loosen up and will then feel it in your back.

TheBowDown Stretch the Spine (and increase your height)

2. Sky Stretch: Stand up straight, raise your hands above your head as if you were going to dive, and push your arms towards the ceiling. When you can’t push anymore, hold this point for 10 seconds. This is a really easy and good feeling stretch, so even after you finish your 30 minute routine, do this stretch randomly throughout the day.

3. Toe Touch: This is basically the Bow but this time you are taking your hands and aiming to touch your toes with them. This is a simple stretch that all of you know how to do from grade school. Once again, you may and probably will feel it first in your hamstrings. Once you get to the farthest point, hold the position for 10 seconds.

4. Reverse Toe Touch: Stand up straight and hold your hands together behind your back. Then perform the Bow while pulling your hands towards your head. Hold the farthest position for 10 seconds.

tipover tuck hamstring stretch Stretch the Spine (and increase your height)

Do each of these stretches one set in a row. This will be your superset. Perform 36 of these supersets. Yes, it seems like a lot but it is only 24 minutes in total. Each superset is 40 seconds long, and doing 36 of them (40seconds x 36rounds = 1440 seconds = 24 minutes) results in 24 minutes of total exercise time. For the other 6 minutes do hanging. A pull-up bar is perfect for this. Hang for however long you can, just make sure in the end it ends up being at least more than 5 minutes. Try different width grips everyday. I only say 6 minutes because it adds up to 30 minutes and that is what I personally did during winter break. What appears to be the case here is that more is better, but you need to balance more time hanging with the rest of your daily obligations.

The article said to do the routine 5 days a week, but I think they said that because they believed it would be easier for people to follow. I did 6 days a week, and I suggest you do that, too. If you miss one day it is not a big deal, but seriously try to not make it a reoccurring thing.

You do not have to do all 30 minutes at once. Splitting it up may result in a greater possibility that you will actually do all 30 minutes. Give this routine a shot. If you do not gain any height, you at least have a better posture and a healthier spine.

About Young Caveman

After starting the Paleo diet in my junior year of high school, my entire life has changed. No more acne, no more sickness, and no more having a sub-par body. After all of my great experiences with the Paleo diet, I now present College Paleo to everyone else who wants to learn how to improve their well being.


35 Responses to “Stretch the Spine (and increase your height)”

  1. Very best technique. Thanks.

    Posted by Rishabh Gulati | February 16, 2013, 3:06 am
  2. Can you keep doing these exercises after 4 weeks is over?

    Posted by Anonymous | August 7, 2013, 6:31 pm
    • Absolutely, it is very good for flexibility and overall health. I only did it for four weeks because I wanted to see if it in fact worked. I am personally too lazy to keep doing this on a weekly basis, and any height gains you make are temporary, that is why you will lose any gains you made unless you keep doing the exercises.

      Posted by Young Caveman | August 7, 2013, 8:08 pm
      • Is there no way to make the gains permanent? Perhaps by strengthening the spine in some way?

        Posted by Stevey | July 24, 2014, 10:07 am
        • No there is not. You should consider this the same as stretching your muscles.

          If you stretch everyday, then you will eventually be able to bend over and touch your toes. If you stop, after a period of time you will be back to not being able to touch your toes.

          That’s all there is to it.

          Posted by Young Caveman | July 24, 2014, 10:46 am
  3. These exercises look like they would be bad for lower vertebrae due to the curling forward of the lower back. I used to never think so, but then I developed lower back problems with my discs, and from what I read it is this kind of bending forward by curling the back that can contribute to a disc bulge / herneation.

    Posted by Paul | September 16, 2013, 1:26 am
    • These exercises are just differently-angled variations of what you may see in yoga. They are harmless, improve flexibility, and when done this specific way help decompress your spine.

      Posted by Young Caveman | September 16, 2013, 7:46 am
  4. I did stretching and handing for a little over half a year and I thought it was total rubbish. I was 19 when I started at 5′ 10″ and a half but now I’m 20 at 6’1 and I started playing ball as well so that may have also helped.

    Posted by Stefan | October 7, 2013, 12:59 pm
  5. is the height gained through these exercise permenant?

    Posted by dhawal | October 29, 2013, 9:20 am
    • No, consider this just like stretching. When you stretch daily you will become more flexible, but when you stop, you will slowly go back to where you were previously.

      Posted by Young Caveman | October 29, 2013, 10:40 am
  6. So doing each of the 4 stretches listed by 9 sets each. Which makes 36 for 40seconds. Correct. Also with the hanging. Did you just only do this or you included with another routine? Did you do this all close to bedtime or any time?

    Posted by Cary | February 4, 2014, 10:40 pm
    • Hello Cary, I only did this, no other routine except what is written. Whatever I write about is exactly what I do. This was done throughout the day, but most of the time a majority of it was done before bedtime.

      Posted by Young Caveman | February 6, 2014, 11:19 pm
  7. Can this make us taller

    Posted by Sam | February 12, 2014, 10:33 pm
  8. Erm…thats because you were stil growing. My Dad was 6’1″ at 18 and 6’5″ when 21

    Posted by Anonymous | February 19, 2014, 7:49 am
  9. Can you hold these stretches for a complete minute? For instance you hold the toe touch stretch for a minute would that count for 6 sets of 10 seconds?

    Posted by Kevin | May 21, 2014, 12:14 pm
    • You can definitely hold it for a minute straight, just make sure to constantly be stretching rather than just hanging there.

      The point of sets is so that you can put more effort into the stretch, and not be burdened with maintaining the high effort level for a straight minute, but rather split it up to make it more manageable.

      Posted by Young Caveman | May 21, 2014, 12:35 pm
  10. Is it wrong to be feeling more of a stretch in your arms then back?

    Posted by Stacy goodman | June 3, 2014, 5:17 pm
  11. Sir if it is done it for 8 month is become prmanant

    Posted by Siddharth 1990 Vinshu | July 8, 2014, 8:12 am
  12. Sir i m 17 and my height is 5’3 plz tell me what To do to Gain height

    Posted by inder | July 8, 2014, 9:59 am
  13. hey listen bro I did some sort of strtching exercises for a month about 6 months ago … I gaine an inch and its PERMANENT coz I used along with it the Law of attraction

    Posted by Dhaval | July 10, 2014, 10:48 am
  14. I’ve been doing this routine for 2 weeks but i havent seen results. How long did you have to follow this before you started seeing results?

    Posted by kevin manzione | August 12, 2014, 3:11 pm
    • First off, make sure you are taking measurements at the same time of day every time. Give it a month, and put in the time. You will see a difference, enough people before you have succeeded.

      Posted by Young Caveman | August 12, 2014, 4:45 pm
      • could you tell me when you first noticed any increase in height for comparison

        Posted by Kevin Manzione | August 13, 2014, 5:21 am
        • This was a long time ago, so I cannot tell you with certainty when I noticed a difference.

          But after a month, I went from being 5’8.5” to just over 5’9”. However I am now back to 5’8.5” because I stopped doing them out of laziness.

          Posted by Young Caveman | August 13, 2014, 10:04 am
  15. Have you heard of other people who have managed to increase height by a significant amount through stretching?

    Posted by Anonymous | August 16, 2014, 8:33 am
  16. Wow! What a nice informative blog it is! Indeed really to take healthy food & taking exercises in to consideration is effectively necessary for health & height increment. With this in my advice herbal solutions can also help in it. One of my friend used Step up height increaser for increasing height & he got amazing results. For more details please go at –

    Posted by Omi Baker | September 1, 2014, 1:25 am
  17. Do you think I can gain a little more than half an inch if I do it for more than a month or is that pretty much the limit?

    Posted by Bob | October 9, 2014, 4:27 pm
    • Yes absolutely, and remember that you need to maintain your gains or else you’ll go back to normal. It’s the same with exercising, keep at it or lose it.

      Posted by Young Caveman | October 10, 2014, 8:42 am
  18. Would it not make sense to do the stretches in the morning, seeing as you mentioned that the spine is compressed during the day due to gravity, the stretches would be wasted on decompressing the spine.

    Posted by Alex | November 14, 2014, 2:16 am
  19. You know how we are 1cm taller also in the morning.
    If we like, let’s say, stretch our spine while we are asleep, and wake up in the morning the next day, could we be 1cm taller, but also keep the gains throughout the entire day since, you know, we’ve stretched our spine while we were sleep.

    Posted by Mike | December 23, 2014, 10:15 pm

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