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How to Become Taller Naturally – 3 Back Exercises

Cobra Back Exercise

If you have been looking for ways to become taller, then you probably already know how important exercise is. However, it is important that your exercises focus on the parts of your body that have the most potential to grow.

Furthermore, you must carefully plan and perform the better grow taller exercises which give those body parts more of what they need to grow.

Your back is quite literally the foundation on which your body is built. Your back, more specifically your spinal column, allows you to hold yourself upright and supports all of your activity.

Your back is a complex structure that makes up for a substantial portion of your overall height. Therefore, the health of your back and spine can have the most impact on your current and potential height.

Your spine basically consists of three components. Your vertebrae are the 33 sections of bone in your spine. Your vertebrae essentially stop growing after adolescence, so it is important that we focus on the two other components of your spine, the muscles and cartilage, which have the most potential to grow.

In between your vertebrae are intervertebral discs made of cartilage that act as shock absorbers for the vertebrae and gives your spine flexibility. Your activity and tension during the day can grind down the cartilage, squeezing nutrients out of the discs and compressing them.

On the other hand, when you stretch out your spine you give your cartilage the opportunity to soak up fluid from your system and thicken. This thickening makes you taller.

The muscles in your back maintain your posture, the curve of your spine, and support movement. If your back muscles are weak it can lead to poor posture.

If you have poor posture that you are greatly hurting your efforts to become taller. First, people with poor posture normally appear several inches shorter than they actually are.

Secondly, poor posture puts more pressure on your spine’s cartilage and compresses the intervertebral discs.

If you want to know how to become taller naturally, then you must learn how to exercise your back so that it prevents this compression and promotes good posture.

The muscles that support your spine must be strengthened to resist the daily strain which compresses your spine. Also, your spine itself must be stretched to the full extent to make it more flexible which accelerates the regeneration and thickening of the cartilage.

There are many exercises that will help your back become stronger. However, this article will teach you three exercises that will give you optimum results.

1. Double Forward Bend

The Double Forward Bend puts resistance on both your back and your hamstrings. This pressure pulls your spine, which stretches your entire spinal column and accelerates decompression which is how to become taller naturally.

Double Forward Bend - Become Taller

Start by sitting on the floor with your legs stretched out in front of you and your hands on your hips. Stretch your arms out in front of you and bend forward as you try to touch your toes.

Although you may not be able to touch your toes at first, doing this stretch regularly will make your body more flexible and you will soon find that you can easily grab your toes.

This increased flexibility is a major step to becoming taller . You will want to repeat this move 5 times using both hands. Next, spread your feet apart a few inches and then stretch by alternating one hand at a time, touching your right foot with your left hand and your left foot with your right hand.

You should also repeat this stretch with each hand at least 5 times.

2. Backward Bend

The Backward Bend, also known as the Roll Over Stretch, is one of the better exercises to become taller. This exercise forces your spine to reach a maximum curvature which frees the cartilage to begin thickening and helping you become taller fast.

Backward Bend - Become Taller

To begin this move, find a firm surface and lay flat on your back with your arms extended towards your feet and palms on the floor.

Keep your feet together as you raise your legs over your head. Your goal is to have your toes touch the floor behind your head. Push off the floor with your palms to give you the power to lift your legs over your head and raise your hips off the floor.

You may not be able to touch the floor at first, but you should work toward that goal without over-exerting yourself. After your toes touch the ground, or have reached as far as possible, then bring your legs back to your starting position in a gentle, controlled manner.

You should repeat this exercise at least 5 times.

3. The Cobra

This next exercise, called the Cobra or Bhujangasana, is a two stage exercise that stretches your spine but also tones the essential support muscles in your back and arms.

Cobra Pose - Become Taller

In the first stage of this exercise, lay on your stomach with your legs together. Your arms should be close to your sides and your hands by your chest.

Slowly arch your back so that you head and chest are raised as high as they will go, with your heart and chest pushed outward.

Make sure to keep your buttock muscles tense to protect your lower back. Take several deep breaths and then gently lower yourself back into your starting position.

You should repeat this step as much as you need to prepare for the next stage. In the next stage, do this movement again but when your head reaches its peak height raise yourself up onto your arms which will increase the stretching in your back.

You should stretch as far as you can without discomfort, but make sure you keep your pelvis on the floor. Once again, take several deep breaths and then slowly come back down to your starting position before repeating the movement.

Because your spine is such a major factor in your height and activity, it is important that you keep it healthy. It is always a good idea to check with your physician before you begin any exercise program, including back exercises.

Once you have been cleared for this type of workout, make sure you perform back exercises, like these three, that will best benefit your spine and help you become taller.

If you would like to learn more about how back exercises, and many other exercises, can help you fulfill your growth potential then check out the ebook Grow Taller 4 Idiots.

Grow Taller 4 Idiots is a great resource for anyone looking to become taller naturally.

The book will give you a more profound understanding of what factors inhibit growth.

More importantly it will teach you how exercises, such as the back exercises discussed here, can help you overcome these obstacles and make yourself taller.

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{ 51 comments… add one }
  • yuraj April 22, 2009, 2:13 am

    tell me grow taller medicine name and price
    growing taller yoga sent picture messsage

  • habib May 2, 2009, 10:38 am

    hi plz tell me how many inches will add to my height ? and iam 16 and half

  • Isabella June 9, 2009, 6:46 pm

    i am still thirteen yers old and i would like to know how i can grow taller. i’m very short for my age and i really need to know simple things i can do to grow my highest at least.

  • jay August 3, 2009, 2:12 pm

    im 21 male
    5.5” tall
    want to increase to 5.7”
    pls help me and send me some good & effective tips

  • michael August 5, 2009, 3:36 am

    hello, thanks for the tips. you might want to know that my hope of getting taller have been renewed by your article(am 5’6 presently). I sure will try them them all. should there be other things i need to know, could you plz send them to me. i’d be eternally greatful to you, thanks.

  • B.sindhupallavi August 19, 2009, 2:34 am

    write now ia m 4.7 inch can u plz suggest me how to improve my heigt atleast i should reach around 5.3 inch..


  • Sai bharath August 19, 2009, 12:39 pm

    I am 16 years old & my height is 5.6.2 inches I want to increase my height to 6.1 or 6.2 inches Is it possible if possible send me some streches or exercises some tips nutritional information please Its my request

  • marsha August 28, 2009, 3:44 am

    Am 5.3″ I am 25yrs old and would like to find out if I can increse to about 5.8!

  • j mack August 29, 2009, 4:18 am

    i am 5 foot 9 barefoot 5 11 with shoes on . i want be 6 3 atleast and my dream height is 6 7 .I dont want to be any taller .

  • donia September 6, 2009, 2:21 pm

    how many times a day should we do this …..and how long each posture??

  • Umar Qurashi September 7, 2009, 12:42 am

    I am 19 yeasrs old and have 5 feet and 4 inches height.plz suggest how i can increase my height at least 3 to 4 inches.
    kindly send me good tips….

  • nisa September 27, 2009, 10:02 pm

    Hi I’m 16 and my height is 4’12 is there any chance i could still grow …what can i do to increase it to 5’4 ..sen dme all the info as possible thx so much” 🙂

  • swathi September 27, 2009, 10:39 pm

    iam 20 f i want to increase my height send good tips my height is 5.1 .i want to increase 3 inches.its my request.

  • shivam jaiswal September 29, 2009, 1:48 am

    im 21 male
    5.5” tall
    want to increase to 5.7”
    pls help me and send me some good & effective tips

  • mohammed harun October 5, 2009, 9:22 pm

    please say me how to become taller
    my heught is 5.5” , that is note more good height .

    please help me
    yourse faithfully.

  • dinesh October 14, 2009, 12:12 am

    dinesh i am 5’3 i want to become 5’6 please help me to increase my height by some stretching exercise.

  • ayan October 18, 2009, 12:17 am

    hi i am ayan 4.9 i want to become increase my hieght please give me some tips to increase my height plzz

  • Briggs October 25, 2009, 6:14 pm

    I am 17 and about 5’5 i wanna at least grow 2 to 3 inches taller i think im way to short for my age…….If i Do these exercises Everyday, Can u tell me How long will it take please? and any other imformation? gradly appreciated

  • prince aditya November 25, 2009, 8:17 am

    hi i am 19 years old n my hieght is 5.2, i wanna at least grow to 4 to 5 inches taller, plzz can u send me some good tips to becom height… plzzzzzzzzzzzzzzz

  • Fizza November 26, 2009, 5:40 am

    im 20 years old girl. my height is 5.2 inches. please im in desperate need of guidence. please please guide me. i want to grow up to 5.6 inches. HELP ME !!!!!!!! i follow your directions completely. i promise. just guide me.

  • enzo November 30, 2009, 11:34 pm

    hello, i wanna kno most of the stretches to grow taller, and the foods i have to eat plz let me kno thank you

  • poornima December 1, 2009, 3:54 am

    hi. i am 17 years old. but my height is only 5.0 inches. i have to grow up to 6.0. please help me to become taller…………………….

  • poornima December 1, 2009, 3:54 am

    hi. i am 17 years old. but my height is only 5.0 inches. i have to grow up to 6.0. please help me to become taller…………………….

  • jay December 1, 2009, 9:48 pm

    any more exercise to grow taller?

  • Kimberly December 5, 2009, 9:23 pm

    Are there anymore excercies instructions to what to eat, can you give me for information please to grow taller.

  • amanfoh obed December 6, 2009, 10:31 am

    am 18 years of age and i need special tips on how to grow taller very quickly please help me!!

  • karl December 7, 2009, 1:48 am

    hello im 17 and im still 5′5.
    i want to increase my height to 5″11
    i know it wont happen, but its not bad to dream ryt?
    i bought a growth hormone releaser and nothings happen..but i want to buy growth-flex. but its too expensive..
    can u tell me some tips to grow taller : ) thanks/.

  • sharry December 16, 2009, 8:17 pm

    i am 19 i’m 5-4. can i still grow 2-3 inches? how?

  • kisan patel December 23, 2009, 9:04 am

    i want to grow my height …i am 20.. my height is 5’5 …
    is it possible by doing exercise to grow 3-4 inches more or if u have any medicines etc….plz contact me …..awaiting for your reply..

  • brayan December 31, 2009, 7:05 am

    i am 22 years , male, my height is 5.1 i want to incress my hight at list 5.6 , can it be possible in this age, to incress my height what i have to do?

  • sushant January 4, 2010, 10:53 pm

    hi i m sushant.
    my hight is 5″5 and i want to become near 5″8.
    please tell me the exercise tips for my growth

  • Thissvane January 17, 2010, 10:35 pm

    hi… i’m 18 and my height is only 156cm… can u pls giv me some tips on how can i increase my height to 163cm…

  • Thissvane January 17, 2010, 10:38 pm

    thanks for the advice… i’ll try to do all the exercises…

  • aman January 19, 2010, 12:54 am

    hi i m aman
    my height is 5″5 and i want to become near 5″8.
    please tell me the exercise tips for my growth

  • ali segal January 30, 2010, 1:57 am

    i will be 17 year old in march 29,i want to find that am i able to increase my height to 5 8”.if yes then how.plz snd me some usefull tips i will be gratefull to you

  • Othniel January 31, 2010, 2:04 am

    Hey,my height is 5″5.im 16.i want to grow to at least 5″8.please send me some tips to grow taller.thanks : ).i’ll really appreciate it.I hate being looked down upon by my peers at school.

  • sim February 4, 2010, 12:19 am

    hi. i m 25 years old and my height is 5 ft. can i grow 3″ inches taller? and how?

  • dwight February 9, 2010, 1:39 am

    heeeelllllppppp me at least get 3 more inches taller.. (current height is 6feet 2 inches) I need 2 in order to b elgible to play for a center at norte dame.I’m still a high school junior at 17 years of age

  • prakash February 11, 2010, 10:51 pm

    I will be 20 years in this may i m just 5.1″ i want increase my height please tell me some suggestions can i increase my height or tell me any medicines or anything to become height………..

  • raghu February 28, 2010, 11:44 am

    im 23 years old. now im 5’5 inches. iwant increase my height please suggest me.

  • sunny February 28, 2010, 6:03 pm

    hello i am 5,10 i want to increase my height 2 inches more i am 25 , please me some exercise or medicine

  • Luqmaan Ali March 2, 2010, 6:28 pm

    hello there, I am of 18 years of age soon coming to 19. I was at he height of 5’8″ but i have shrunk to 5’6/7″. I am dying to grow taller as it is really important for me and plays a big part in my life. I have been trying for a long time, but not much hope so far. Please please please send me any vital information i will need in order to grow taller n also any medicine or nutriants. I will be forever greatful towards you. please help. Thank you.

  • lil answer March 20, 2010, 9:22 am

    i am 24 years old and i am 5’7. can i grow 2.5 inches taller? can i? how, please!!! help me i love basketball. help me……………

  • sandy April 4, 2010, 11:28 am

    give me some tips to grow taller

  • Minnie June 18, 2010, 9:56 am

    Hello there everyone,
    Iam 14 years old and my height now is 1.55cm. My previous height was 1.52cm. I tried the backward bend and it really works. Firstly,
    when I tried to do this excerise my backbone was really pain and I can’t bear it, then I try to force myself , I manage to do it. So until now I still did the backward bend excerise and I get the right diet.
    I suggest you to do Backward bend excercise.
    Take the right diet. Everyday drink 8 glass of water and 3 glass of organic milk every 250ml. (Morning, Afternoon and Night)
    Vitamin capsule.
    I sill prefer do the Backward bend before you go to bed.
    Try not to sleep with pillow cause it not help to stretch when your sleeping.
    And that’s all for me. Good luck 🙂
    Sorry for my english 😛

  • allen finale October 11, 2010, 1:20 pm

    Hey, these methods actually do work, but damn some people are so eager to grow and desperate that in the first few weeks they wanna see some real change. Well, unfortunately, it aint like that- it takes some real hard work and dedication. You know, my family and family members aint so tall. Mom 5 4 and dad 5 9 barefoot, tallest in my family (cousin) is 5 11. I am turning sixteen in around two weeks. I am doing these workouts and other different workouts as well for about and hour each day a week with one day of rest. Ive been doing them for 4 months and have gained lil over an inch and a half and still continue to practice these workouts as well as eating well and healthy and drinking milk shakes with proteins and everything amongst other things. For the record, my starting height was 5 8.5 (174) cm and currently 5 10 (178) cm and still growing; my goal is to be atleast 6 7 by when i turn 20, although most likely wont. Good luck people getting taller. Dont forget to try real hard, and most importantly Be patient…

  • Scott Coverdale June 15, 2011, 4:35 pm

    I am a 17 year old male and I am currently just over five feet, eleven inches. I wanted to be six-foot-four when I was younger, but I’ll settle for six feet. I would love to be six foot one. I do have a pretty curved lower spine, so I think the stretches should work. Thanks, and I’ll post back in a while to tell if I’m making any progress.

  • Scott Coverdale July 6, 2011, 5:21 pm

    Wow! I am exactly six feet tall right now. I’m going to try to work up to 6’1″ or 6’2″. I can’t believe this actually works, but it does. About three quarters of an inch in less than a month!

  • krishna February 27, 2012, 4:39 am

    Hi folks I have been worried abt my hight since I was studying in 9th grade. I was barely 5ft 4 months ago I came out with this site and started practising daily 15 to 20 min in morning. Now all I can say is that this totally works….now am 5.9ft tall. Belive it or not this has really worked for me. I am 17 so why don’t you guys give a try????

  • Austin March 4, 2012, 11:32 pm

    you guys all need to relax it who cares if you are 5’4 or even 4’8
    you were born for a certain height based on your parents or ancesters im 13 and a half and im 5’7 my parents think i take after my grandpa because he was 5’7 at my age and turned out to be 6’7 when he matured. i wouldnt care if i was 3’5 nature made me as i am but… those who desire i think should look for “how to grow taller for idiots” it sounds stupid but has good results my friends tried it to be as tall as me…. i laughed but a month later they were the ones laughing…(sorry if i miss spelled anything im very tired)

  • Tom March 4, 2015, 11:25 pm

    I am currently 6′ 1″ and need to increase my height to 6′ 3″ or 6′ 4″ as I am a goalkeeper and can just about touch the crossbar of the goal

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