Top 5 Exercises to Increase Height by 2 Inches

Top 5 exercises to increase height by 2 inches
If you want to add an inch or two to your height, you’re not alone. Most people stop growing naturally between the ages of 18 and 22, but that doesn’t mean you’ve reached your body’s height potential.

Believe it or not, you can use these spine stretching exercises to increase height by 2 inches.

Most people live sedentary lifestyles, and one of the results is a compressed spine. If the muscles and body could be stretched to their full height, an average adult could gain over an inch in additional height.

Acrobats and contortionists are two types of professionals whose jobs allow them to reach their maximum height potential.


human spine exercises to increase height by 2 inches

Luckily, you don’t need to join the circus to increase your height. Any activity that stretches the spine, back and neck muscles will help you gain inches.

A fully stretched spine has all sort of associated health benefits, from improved circulation to reduced back pain.

Below are the top five exercises to reach your body’s full height potential.

Pull Ups

You may associate the pull-up bar with strengthening your arm and back muscles, but it’s also an ideal way to lengthen your spine.

When you do a pull-up, you’re allowing gravity and the weight of your body to pull you toward the ground.

This provides the resistance you use to help build muscle. It also allows your backbone the rare opportunity to expand.

Tip: Make pull-ups a regular part of your exercise routine. Stretching out the spine to its full potential is a process that can take years to fully complete, so continued maintenance is a must.

Pelvic Shifts

The lower back is often the most compressed portion of the spine, so exercises that loosen the hip area are key in helping you increase your height.

pelvic shift exercises to increase height by 2 inches

This simple exercise involves lying on your back with your knees bent, your feet about a hand’s length away from your bottom. Lift the pelvis into the air as far as you comfortably can.

This will open up the lumbar portion of your spine, aiding in its overall decompression.

Tip: Do a set of pelvic shifts every morning, or during your pre-workout warm up. This stretch is gentle enough to do on a daily basis to help keep your spine loose.

Toe Touches

Pull-ups allow your spine to lengthen while vertical, and toe touches do the same thing without the element of strength training.

By bending at the waist and relaxing your upper body, you’re increasing the space between each vertebra. Over time, this can add inches to your height.

Toe touches exercises to increase height by 2 inches

Tip: Don’t do any active stretching when you touch your toes. Simply let your upper body hang. Relax your neck muscles, and let your arms fall naturally. Hold this pose for about thirty seconds, occasionally shaking and nodding your head to loosen your neck.

Alternatively, you can do toe touches while sitting on the ground with your legs straight out in front of you. In terms of increasing height, this is most effective when you’re limber enough to reach your toes without effort.

Toe touches exercises to increase height by 2 inches

Bend at the waist and allow yourself to remain in a folded position for several seconds. This stretches the lumbar region of your spine.

If you’re unable to reach your toes, you can use an exercise band to help stretch your spine while doing toe touches on the floor. Place the band around the soles of your feet, holding onto the band with both hands. Relax your neck and shoulders while you hold the pose.


There are dozens of excellent yoga stretches designed to elongate the spine and increase your height. We’ll quickly go over five of the most helpful here.

Remember that yoga is not like strength training or even regular stretching. The goal is not to push your body to go any farther than is comfortable. Instead, move through the poses gently and without straining.

1. Child’s Pose

This very simple stretch is similar to the fetal position. Begin by kneeling with your bottom resting on your heels.

Yoga exercises to increase height by 2 inches

Spread your knees about hip’s width apart (keeping your feet together), and fold your upper body over your thighs until your forehead is touching the floor.

Clasp your hands behind your heels and hold for up to a minute. This pose allows your spine to stretch while in a fully rested position.

2. Cat & Horse Poses

Start this stretch on all fours, with hands and knees about hip’s width apart.

Yoga exercises to increase height by 2 inches

For the horse pose, drop your spin so your midsection creates a “U” shape. Then move into the cat pose by arching your back like a frightened feline.

Hold each pose for several counts, shifting slowly from one to the next. Remember not to move your hands or knees during this exercise.

3. Cobra Pose

Yoga exercises to increase height by 2 inches

Begin by lying in a prone position with your elbows bent and palms flat on the floor by your chest, fingers pointed forward. Keeping your pelvis on the ground, push your upper body off of the floor by straightening your arms. Cobra pose stretches your spine.

4. Lotus Pose

The most iconic of all yoga poses, this position elongates the spine in a simple seated posture.

Sit in a comfortable cross-legged position with your hands resting on your knees.

Straighten your spine from its natural curve, making a straight line from the tailbone all the way to the top of the neck.

5. Downward Facing Dog Pose

This stretch starts in the same all-fours position of the cat and horse poses.

Yoga exercises to increase height by 2 inches

Tucking your toes under your feet, straighten your legs until your body forms a triangle with the floor.

This is an excellent exercise for stretching out the cervical portion of the spine.

Tip: Use Yoga as a cool down session after your regular workout.

Table Stretch

Table stretches also strengthen your glutes. It is an excellent core strength exercise for glutes and hamstrings.

Start with a seated position on the ground with your knees bent 45 degrees and your feet flat on the floor. Make sure your knees and feet are aligned straight with your hips. Rest your arms behind you with palms facing the ground.

Stretching exercises to increase height by 2 inches

Make sure your spine is straight. Inhale and then exhale by lifting up your body to a tabletop position facing upwards.

Do make sure you have a 90-degree bend from your heels to your knees and hips. Stay in this pose for few seconds.

Then inhale and come back to a sitting position. Then exhale and move to a tabletop position. Repeat this process several times.

Leg Stretches

Longer legs make you look taller. So it is a good practice to stretch your legs every day. There are sever types of leg stretches. Quad stretch will stretch your quadriceps. Quadriceps are the muscles from your hips to your knees.

Stretching exercises to increase height by 2 inches

Start by stabilizing yourself on one leg, slightly bend your knees and then grab your other leg and fold it backward. Hold in this pose for 30 seconds and breathe.

Repeat the same for the other leg as well. While doing this, make sure your knees and hips align in a straight line with the floor.

If you are not able to balance yourself on one leg, you alternatively do this stretch by laying down on the floor.

You can do it!

If adding inches to your height is your goal, make all of these exercises a regular part of your workout through the week.

As with all physical training, it takes dedication and persistence to achieve your goals. With repetition and discipline, you can increase your height until you reach your body’s full potential.

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