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Improve your posture and increase your height.

Updated on May 15, 2013

Posture is probably one of the most disregarded aspects of health amongst eating healthy, exercising, and sleeping well. Fortunately through some basic stretching, proper posture and sleeping correctly, you will not only help your posture but in all probability increase your height.

According to sources (source link below), chronic back pain is one of the most common types of pain people experience and lots of it is due to our posture. Whether we're at home on the computer, out heavy lifting, driving in our cars, or simply out strolling in the streets getting fresh air, posture follows us wherever we go and we must keep a keen eye out whenever we think we’re slouching or slacking.

Unfortunately slouching and bad posture don’t just stop at potential back pain, but can lead to a myriad of other long term problems, including: constant neck and shoulder strain, tension headaches, mistaken for migraines; weak and stiff muscles; neck pain; muscle asymmetry and unbalanced leg length problems. Bad posture can also impede proper breathing, efficiency of organs and digestion and create muscle imbalance during a workout session.

Improving posture can not only relieve of you of potential back problems in the future, but may also help increase your height. Turns out that remedying your bent back and straightening your spine will add a few extra inches to your height.

Below I’ll list a few areas where you can improve posture and then I’ll list a few exercises you can use to complement your spine.

Sitting Posture

  • And I’m sure you’ve all heard this one before, keep your back aligned vertically to match the back of the chair.
  • Arms should be flexed at around 75 to 90 degrees, and if this is not so, then the chair might not be fit for you physically.
  • Keep your feet flat on the ground and legs at 90 degrees or level with your hips.
  • For the sake of being able to think probably, every hour or two, get up and walk around, get some fresh air or stretch.

Standing Posture

  • Keep the majority of your weight on the balls of your feet (the font of your food).
  • Feet should be at shoulder-width
  • Bend your knees when you walk, don’t lock them.
  • Let your arms hang naturally at your sides.
  • If you’re standing for long periods of time, try shifting weight from foot to foot or rocking on your heels and toes.

Walking Posture

  • · Keep your head up and whilst looking straight ahead.
  • · Try keeping your head as well aligned with your shoulders as possible.
  • · Keep shoulders suitably aligned with the rest of your body

Driving Posture

  • Keep the seat straight and have your back firmly against it to maintain proper back support. In this case, your legs might be a bit higher up than your hips, which is totally fine.
  • Keep the seat at a reasonable distance from the steering wheel; not too close, we need proper leg room and arm extension space; not too far back, we don’t want to be leaning forward in our seat.
  • Keep the headrest upright and not too far back to support the middle of your head properly.
  • Sleeping posture on a mattress and pillow
  • Firm mattresses are generally the best option for proper back support, although preference may vary from person to person
  • Avoid sleeping on your stomach as this causes pressure problems with your bladder and other vital organs. The sides and back are much more generous to your back’s health. It might feel a bit uncomfortable for the first few nights sleeping on your back, especially if you’ve built a habit of sleeping on your stomach, but sleeping on your back’s side will benefit you in the long run.

Posture While Heavy Lifting or Carrying

  • When you bend down, bend with your knees and not your waist.
  • Use your leg and stomach muscles when lifting off the ground and not your lower back.
  • Keep objects close to your chest
  • While carrying a backpack do not lean forward and if the bag is too heavy consider a backpack with wheels

For guys:

  • Don’t put your wallets in your cheek pockets; when you sit down with a lump under one side of your butt, you’re essentially throwing off your body’s asymmetry.
  • Avoid wearing baggy clothing as this impairs your ability to walk properly and straight, impeding your ability for proper overall posture.

For girls:

  • Avoid those high heels! They can cause, yes, get ready: toe pain, mid foot pain, heel pain, ankle pain, knee pain, hip pain, lower back pain, mid back pain, upper back pain and headaches.
  • Keep your purses as light as possible. I’m a guy, and I’m sure you girls need your purses with you, but I’ve felt the weight of some purses and it feels like they have everything they need for the entire day with a few added bricks. Seriously, some purses I’ve held are over-the-top heavy. Just like guys sitting on their wallets, using a purse can cause muscle asymmetry problems, since most weight is usually balanced on 1 arm/shoulder.

Here’s a link to a videos that will expand a bit on physical problems in bit more detail purse weight and balance.


  • While gravity compresses your spine, you’ll be working with gravity to decompress it. It’s nothing complicated, just find a good hanging bar and keep your hands shoulder width apart. Try hanging for 30 minutes a week. It won’t only lengthen and straighten your spine, but also improve your shoulder and back muscles.

Inversion Table

  • Alternatively, you can also try using an inversion table which basically suspends you by your feet. This alternative alleviates any spinal compression, ie: relieve pressure on your vertebrae discs and ligaments, and is an easier method than hanging by your hands as your feet are locked in place and you won't tire out as quick. It can also stimulates blood circulation. It can significantly help especially if you find yourself standing and or sitting for long periods of time.


  • Swimming is a fantastic exercise for a myriad of things, but will also help lengthen your spine. The best exercise for that is the breast stroke seeing as your stretching your arms forward and kicking your legs the other way.


  • Lie on the floor face down with your palms on the floor underneath your shoulders. Arch your back by pushing off the ground with your hands and looking as close the ceiling as possible. Go as far back as you can and hold it for 5 to 30 seconds. Do 3 reps.

The Downhill

  • Stand straight with your arms parallel behind your back at roughly a 45 degree angle. Then bend down at the waist as far as you can and slowly bring your arms as high as possible. Each repetition should last between 4-6 seconds.

The Head Bow Down

  • Place your hands together on the back of your neck and bend down forward as far as you can go while bringing your chin into your chest. Keep knees straight and legs together. Each repetition should last 4-8 seconds.

Well, that’s about it. It might seem overwhelming having to think about this every time you’re walking, driving, lifting or sleeping, but essentially the point is just to get you to be more aware of how your posture and give it more thought. As for the stretching, I suggest making a schedule that will be easy to follow. It’s a lot of work at first, but the end results make it worth it.

Also, if any of my explanations for posture or stretching seemed vague and unclear, just let me know and I’ll find a demonstration picture.

After reading this, do you find that you are

See results

Side note:

This links to a great pdf about stretching and how to naturally increase your height. It contains a vast variety of different stretches along with nutrition, breathing techniques and more.

Naturally Increase Height


Any comments will be appreciated and any questions I will try my best to answer.

"Success is the sum of small, efforts, repeated day in and day out"

-Robbert Collier.


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    • profile image


      4 years ago from Philippines

      I took a lot of time in front of the computer everyday and I am one of the 80% who slouches most of the time! Gotta try those exercises. Great post by the way.

    • tastiger04 profile image


      5 years ago

      As someone who sits on a computer all day for work, I will have to try some of these stretches! I've been trying to improve my posture lately, so this was a very useful up :) voted up and useful

    • profile image

      ashvini veer 

      8 years ago

      after age 20 whether there are chances of increasing height


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