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General Stretching Exercises To Grow Taller
This post is part of the How To: Grow Taller, The Complete Guide article, please read the full guide.
Height increasing stretching exercises are mainly categorized into three groups, the ones you do laying down, the ones you do standing up and the ones you have to twist sideways.There’s a total of 28 exercises I will show you now, you should pick between 10-14 to do only a daily routine 6 days a week (7 is even better), remember to pick a few from each different category as you want to stretch all parts of your body.
I personally do all 28 giving two repetitions to each exercise, it takes about 45 minutes in total but trust me it’s worth it as not only will it help you grow but you’ll feel quite more better with yourself and healthier.
A mistake many beginners make is to start these exercises hardcore, I will give you an amount of time you should hold the stretching positing before you relax, eg: 4-10 seconds, don’t do the 10 seconds from the beginning, start of with just holding for 4 and then gradually build the time up.TONS of newbies make that mistake and then start to get sore muscles and joints, after that they get discouraged by the pain and give it up completely.
One of the most important things to remember while doing these exercises is the breathing, learn how to control your breathing as it will oxygenate the pituitary gland which will release more human growth hormone.A trick that works for me while doing the exercise is to inhale for five seconds (count in your head 1001, 1002 ect..), hold my breath for 5 seconds and then exhale for 5 seconds.After you have done 2 repeats of an exercise you should lay belly down and do a couple of rounds of controlled breathing before moving on to the next exercise, this will help your body relax.Alright, lets get to it:
LAYING DOWN STRETCHES
Cobra
Lie on the floor face down with palms on the floor under your shoulders. Begin to arch your spine up leading with your chin. Arch as far back as possible.
Each repetition should last between 5-30 seconds.
Super Cobra
Start with your arms perpendicular to the floor, and the spine arched (the end position of the cobra).
Now bend your hips and bring your body up into an inverted ‘V’ position. While you are doing that, tuck your chin against your chest. Return to the original position.
Each repetition should last between 10-20 seconds.
Cat Stretch
Get on your hands and knees with your arms locked out.
Inhale as you flex your spine down and bring your head up. Exhale as you bring your spine up into an arched position while bringing your head down.
Each repetition should last between 3-8 seconds.
Basic Leg Stretch
Sitting down, spread your legs far apart. Reach for your toes. Try to keep your knees as straight as possible. Now move into reaching for the toes on the other leg. Be sure to keep your spine straight and move from your hips. Do not arch the upper spine. This stretch works both your spine and legs.
Each repetition should last between 6-15 seconds.
Bridge
Lying down with your knees bent and feet flat on the floor as close to your butt as possible, grab your ankles and hold onto them while you raise your hips up and arch your spine, lifting your abs towards the ceiling.
Lift your abs as high as possible. Go back down. If you can’t hold onto your ankles, keep your arms to the side and use them to help push yourself up.
Each repetition should last between 3-10 seconds. This stretch may be hard to do at first, but be persistent even if you can’t do it completely right at first.
Table
Sit down on the floor with your legs straight. With your torso straight, place the palms of your hands on the floor next to your butt. Then tuck your chin against your chest. Now bring your head back as far as it will go.
While doing that, raise your body so that your knees bend while the arms stay straight. The torso and upper legs will be straight and horizontal to the floor. Your arms and lower legs will be perpendicular to the floor. You will be the shape of a table.
This is another hard stretch for some. If you can’t do it right away, just do the best you can, eventually you will be able to do it with ease.
Each repetition should last between 8-20 seconds.
One Straight Leg Up
Lying on your stomach with your hands behind your neck, raise one of your legs as high and as far up as possible. Now repeat with the other leg. Keep your legs straight.
Each repetition should last between 3-5 seconds.
Two Straight Leg Up
Lying face down with your palms down and on the sides, raise both your legs up together as high as possible. Keep your feet together.
Each repetition should last 3 seconds.
Bowl
Lying face down, raise both your arms and legs up at the same time.
Each repetition should last 3 seconds.
Upper Body Slant
Sitting on the edge of a slant board with your legs straight, lean back as far as possible so that your upper body is completely off of the slant board. If you don’t have a slant board, you can easily create one with a board and a bucket.
Each repetition should last 4-5 seconds.
Lower Body Slant
With your upper body lying on a straight bench and your butt on it while your legs are completely straight, lean your upper body forward and bring your nose to your knees.
Each repetition should last between 4-5 seconds.
Bench Stretch
Sitting on a straight bench with your arms raised above you, slowly lean back so that your upper body is off the bench and horizontal to it.
Each repetition should last about 6 seconds
Incline Upper Body Slant Stretch
Sitting on the upper part of an incline bench with your legs straight and hand together behind your neck, lean back over the edge as far as possible.
Each repetition should last 4-7 seconds.
Acrobat
Lying on your back with your knees bent and hands next to your head with the palms flat against the floor, push off your feet and hands to raise yourself up as high as possible.
Each repetition should last about 8-15 seconds.
STANDING UP STRETCHES
Bow down
Standing up with hands held together behind your neck, bend your head upwards and back as far as possible. Remember don’t push down to hard just as far as your spine lets you without feeling pain, your aim is to feel the stretch so like many other things, overdoing it can be harmful.
Each repetition should last 5-15 seconds.
Yawn
Standing up with hands held together behind your neck, bend your head upwards and back as far as possible.A little thing that really comes in handy in most of these exercises is finding a spot on the wall you can concentrate on while doing the exercise.
Each repetition should last 5-15 seconds.
Super Stretch
Standing up, reach your hands up as high as you can as you lean slightly back. Feel the stretch in your lower spine. The Super Stretch can be done standing up or lying down.
Because this stretch is easy and comfortable, we encourage you to do this not only as part of a program but also at odd times like when you are watching TV or lying in bed.
Each repetition should last between 4-7 seconds.
Hands on the Head Bow Down
Standing with your hands together behind your neck, bend forward as far as possible. Lead with your head. Bring your chin into your chest. Don’t bend your knees.
Each repetition should last between 4-8 seconds.
Wall Stretch
Standing up against a wall, reach your hands up as high as possible while getting on you tip toes. Keep your spine flat against the wall as much as possible.
Each repetition should last between 4-6 seconds. This stretch is harder than it tooks because you are keeping your spine straight against the wall.
Super Stretch #2
Standing up, face 4 inches (10 cm) from a wall, reach as far up onto the wall as possible getting on your tip toes.Some complain that the ceiling in their rooms is not high enough, if this is the case you can spread your arms a bit (forming a Y with your body) instead of stretching straight up.
Each repetition should last about 3-5 seconds.
Touch Toes
Standing with your hands high above your head, bend over and touch your toes. Keep your legs as straight as possible. You can bend your knees a little if need be.After a few weeks of performing this exercise you will start to notice you can touch reach further down than you could when you started, if at first you cant reach your toes you can eather bend you knees or reach as further down as you can.
Each repetition should last between 2-3 seconds.
The Skier
Standing with your legs 3 feet (1 m) apart and your arms raised over your head as high as possible, bend forward at your waist and push your arms through your legs. This is the same exercise used in some gyms with an exercise ball but for now just stick to doing it with your own strength, you should feel a stretch in your spine.
Each repetition should last about 5 seconds.
Sky Stretch
Kneel on the floor with your body straight and your hands against your thighs. Bring your neck and head forward and tuck your chin to your chest. Then bring your neck and head as far back as possible while you arch your spine.
Each repetition should last between 6-8 seconds.
Super Sky Stretch
On your knees with your arms stretched upwards and hands together, lean your head and arms back as far as possible.Try and form the letter C with your body without putting too much strain on your back, also try and push your arms out as far as possible to stretch them as well.
Each repetition should last about 5 seconds.
Downhill
Standing with your hands together and arms behind you, bend down at the waist as far as possible as you slowly swing your arms as high as possible behind you.
Each repetition should last between 4-6 seconds.
Standing Table Hold
Standing with your hands holding a table and your upper body horizontal to the table, have someone push against your upper back as you stretch.
Each repetition should last 10-15 seconds.
TWISTING STRETCHES
Basic Twist
Standing with your arms straight out at shoulder level, twist your upper body to the left and right while your legs and hips remain still.
The twist to each side should last between 2-4 seconds.
Bar Twist
Standing with a broom or bar way over your head, twist to your left and right. Twist to one side stretch and hold, then twist to the other side and stretch and hold.For this one you can do a few more repetitions than usual, four should be fine as this exercise is a great way to make the spine more flexible together with the Cobra exercise.
You should hold each repetition on each side for 3-4 seconds.
Continue on to Exercises for the spine > > >
Also Read:
- Best And Most Effective Ab Exercises
- Exercises For The Spine To Grow Taller
- Exercises For The Knees To Grow Taller
- How To: Grow Taller, The Complete Guide
- How To:Create Fake Sickness Symptoms
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Tags: good-exercises-to-grow, how-to-grow-with-stretching-exercises, stretching-exercises-to-grow, stretching-joints, yoga-exercises-to-grow Discussion
196 comments for “General Stretching Exercises To Grow Taller”
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Hello!, Matthew is awesomely cool with tons of knowledge and lots of experience in blah blah blah ...he doesn't like writing about himself cause it always seems to come out sounding self-centered, instead he will write this in a third person which most authors do anyway...perhaps it's because it makes us sound important cause it gives the illusion someone (non biased) thinks so highly of us they took some time off their own to write this :).Read more about me here...
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wow!!!..thanx…sir 4 the info…It really helped me a lot!!!…. :lol: :mrgreen:
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abdul mannan Reply:
May 12th, 2009 at 4:40 pm
hey francis… u said it helped u alot… did u grow like 2 inches?? :|
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Kevin Reply:
October 5th, 2009 at 10:22 am
Hey there, i was jus wondering if its still possible to grow a bit more at age 19.Im a guy and im 5″10, i wanna add 2 more inches or at least 1.
Thangs!!
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i am 14 years old and i’m only 4′ 10″ and i want to be like 5′ 4″. how long will it take for me to grow that much doing these stretches and can i grow that tall even though my parents are short. i really want to know. i really reallly want to grow tall because everone at school is like ur sooo short
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sami Reply:
July 28th, 2009 at 12:08 pm
Hey omg me2!! im like 4′11 and i HATE it every one like your so freakin short and i dont like it at all. Like last week my friend called this guy i liked and he said he would never date me because im way to short i was pissed i hope to god it works cuz i want to be 5′4 but im willing for even 5′2. Tell me if it works PLEASE!!!!!!!!!!!
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i am 14 years old and i’m only 4′ 10″ and i want to be like 5′ 4″. how long will it take for me to grow that much doing these stretches and can i grow that tall even though my parents are short. i really want to know. i really reallly want to grow tall because everone at school is like ur sooo short :razz:
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naomi(: Reply:
October 23rd, 2008 at 6:45 am
omg i’m 4″11″ and i want to grow too ugggghhh!!):
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Norelle Reply:
January 24th, 2009 at 8:04 am
Me too! and I’m sixteen. ><
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eunice Reply:
May 21st, 2009 at 11:14 am
sigh…i’m 16 too…and either 5′0 or 5′1 idunno but really, it’s downright downing.
i wonder if these actually work…i just started today and i’m worried about commitment
hi…….what is the time i can do these stretching exercises?
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francis did it make you grow taller? how tall?
can someone answer me plzzzzzzzz!!!!!!!!!!
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I am like 4′9 and I am 12 years old!! My mother is 4′11 and my father is like 5′4… Can I grow taller??? I want to become a model but I know that I am too short!!!! Help me plzzz cuz I am dying to grow taller! :sad: :sad: :sad: :sad: :sad: :sad: :sad: :sad: I do many things to grow I guess I am going to try all those exercises and I will see!!
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I am starting to do these stretch!!!!!! How many months/years does it takes to be 5′4 or more!!! Lol I want to be a model and skinny at the same time!!!!!!!! :?: :!: :?: :!: lol I want to grow taller when I am 13 or 14!!!!! I What is the food( be specific) that i can eat… :?: :?: And how can I get rid of my pimples!>>> :?: :?: :?: :?: :?: Help me I want to be tall like a model cuz I want to be 1 too. I want to get rid of my pimples!!!! HELP!!!! :!: :!: :!: :!:
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i really want to be 6.0 feet tall and iam only 5′8 and 18 years old how long will it take me to grow that four inches
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did dese stretches worked out fr any1..plz let me know soon…so dat i could start wid it…
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im 5′6 n i want 2 reach 5′9 it seems like i hav 2 spend my whole day applyin that guide u gave(stretches,knee n spine execise)coud u plz tell me which 2 or one i will need the most…im 16…..and plz wat isglucosamine n chondroitin?????
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uhmm, u wrote the wrong description for BOW DOWN.. please fix that.. thanks =]
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when ur a woman already 26 years old can these exercises still make you grow 2 inches??
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thang Reply:
April 27th, 2009 at 6:12 pm
i really want to be 6.0 feet tall and iam only 5?3 and 17 years old how long will it take me to grow that four inches
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PLEASE ANSWER ME ANYONE THAT KNOWS PLEASE LEAVE A COMMENT
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im 15 years old and 5′9 i wana be 6′ tall so i can play college baseball, i have the talent i’m just not a fast guy. And i see huge guys in the mlb like 6′3, 6′4. And im jealous because im a power guy in a little mans body
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To be fair whether these work or not they’ll help you stay in shape and flexible…I’m 5′ 10″ going for 6′…wish me luck :grin:
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I am 14 yrs old dude, I am 5ft6 and I wiegh 166ibs. In the future when I am adult I want to be 6ft5 and 275ibs like pro wrestlers so I’ll do what ever it takes!! I think these excersizes increased a few mm(millimeters) in me. But gotta increase inches!!!
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I’m 5′6, 22 years old. I’m going to try to start this in august everyday including the ankle weight thing and see if I’ll grow anymore. So here’s hoping. :grin:
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my daughter is 11 years old and is 144.5 cms tall. she has already attained puberty. can you please tell me methods for growing tall after puberty?
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Yo Matthew M, just one question. You gave us the amount of times that each rep should last…but how many reps should we do of each stretch in one day? Thanks.
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i am dying to grow tall plz someone tell me if these actually work and how long will it take me to gain like 6 inchess…what if i already hit pubertyy…can i still grow tall even though my parents are short
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hello i am 15 yrs old and about 6 ft 2 in i really want to be a few inches taller does this stretching help alot? what else can i do? how long should i stretch for each day?
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Sienna Reply:
March 18th, 2009 at 3:51 pm
6ft2?! My god you are tall!! Im 5ft 8 or so and I really want to be your height( or more!!)! and your 15!! wow thats amazing, I want to get taller so IM going to try these stretches!
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FOR NATASHA ONLY coz i see ur DYING
well….to be honest i’ve got the same prb…..iam 5′1 13yrs old and i wanna grow 5′7!!!!!!! so like my parents r like ur parents SHORT! mom’s 4′11 and dad 5′4 so well i managed to grow so tall because of a certain sport called SWIMMING! but this happened before i hit puberty so i gues only streching is gonna work on ya PLS reply to me so i know that theres someone there who has height probs too :grin: :mrgreen:
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kristi Reply:
December 15th, 2008 at 12:15 pm
DEAR GOD
you are not the only one! i get so much crap for being so short. i’m around 5′1 but i would LOVE to be just 5′3 or 5′4!!
i always get that i’m “cute” but i’m sick of it!
best of luck :)
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hallo ;
you have to do only 5 of this exercises each day. at last 5 min. each.
don’t forget to cycling. 20 min a day is enough with elevated seat.
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hey guys, i’m new here…. I’m 17 years old and 5′8 2/3. My mom is 5′6 and my dad is 5′7. I really want to grow up to 5′10.
I’m stretching as much as I can everyday and I drink milk and take vitamin D as much as possible!
To tell you the truth, I want to grow taller to be taller than this girl that wears high heals all the time, it drives me nuts to see her taller than me. She’s 5′8 but by wearing heals, she’s like 5′10. That is why I’m aiming 5′10… Is it possible? And if I get results, will they remain forever? And when would I gain the height if I’m doing the exercises everyday????
Thanks a bunch
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Plus, How to sleep? Does sleeping with no pillow at all help? sleeping straight? PLease give my those advises so I can use em now and gain what i can gain!
Thanks again!
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How should i sleep in the bed to increase height. Plzz let me know asap
Thank You!!
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Nickyvan Reply:
December 9th, 2008 at 11:36 pm
hey hi
i want to tall so munch,im 5″3′ i wnat to be at least 5″ 7′. my father is too short he is less than 5″. so what can u help me. reply me patiently. thank u
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Matthew Michaels Reply:
December 10th, 2008 at 6:36 am
I’m already helping you by having written this guide….follow what it says and you might grow.
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hey. i m 14 yrs old and currently 153.5com which is counted short for my age compared to others. I really want to grow to 170 and above so that i can be a air stewardess when i grow up.does stretching exercises really work?is there any herbs that can be used for boosting growth fasst.pls help me
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thanx for answering me dhitika.. :razz: we have the same problem but i can’t swim.i don’t kno how to swim. i went swimming with my friends the other day and they tried to teach me but it didn’t work out…. :cry: as u can see i am dying to grow tall because every1 at scool makes fun of me that i’m short..it is reallyyyyyy annoyinggg….i would do anything to grow talll….anything…..
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hiii..i was wondering do these stretches only add inches to the spine???because my torso is already long and i don’t want to be out of proportion!someone PLEASE ANSWER!! A SIMPLE YES/NO ANSWER WILL DO! thanks
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hello im 19yo and im 5′4 how much more do u think i will grow with these strectches.
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hii, its simeon i was wondering how much is it possible for me to grow as im 19 and 5′3 will these exercises really help me to reach at least5′6 5;7 possible, how long will i need to do them ive been doin them 4 about 2 weeks. wen will i c the changes. thanks :smile:
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well… NATASHA heres my id dhitika_no1@yahoo.co.in we’ll be able to talk then
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i m 26 years old with 5;1 height. any body can tell this stretching exercise will work. or any body know any other exercise to have other tips pl z share with me
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omg! i hope these stretches wrk!! i’m only 5ft and have to go back to school for gr 10 in one month!! I wore high heels the past two years everyday but now i am sick of them. I want to be able to be 5′6 the shortest and soon =P I’m going to try these stretches for a month then post my results for the rest of you!!! cross yur fingers they wrk!!! <3
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I was just wondering, how many times in a day should I perform these exercises?
I was thinking about performing these exercises twice a day but I think I can only do them once a day due to my busy schedule.
Can you please please please respond as soon as possible. Thanks!
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I am 23 female, l am not confidence coz l am too short, l am 4′11 height and l want to gorw taller is there a possible to make grow taller even l am 23? :cry: :cry: :cry: :sad: :sad: :sad: when l do this excersice it can help me? when l was child l wish l am tall but my height stop..so sad :sad: :sad: :sad:
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hallo everybody.
i’ve done these exercices for 2 months and i’ve gained 3cm!!!
i’m 16 years old ,male.
just do these exercises. it really work. but don’t stop with them to early.
do at least for 2 months to see results!!
good luck.
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Idk Reply:
August 31st, 2009 at 4:25 am
Hey did u do the ankle weights or just the general stretching and what time did u do it?
?????????????????
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:roll: just want to say thank you :lol:
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hey,these stretches are pretty cool. I feel much2 healthier in just a week.Will update for any height increase in few months Thanks.Mia
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hello … just came across these exercises ..did anything work out for anyone?? anyone who grew taller with these exercise?? do post in the result .. im 21, 5′4″ … wish i could get 3inches more. Gonna start these exercises but some comments would help people.
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excuse me……. is it possible tat i can get till 6 feet when im already 5 feet 10……… i am now 16 years old and i just started on this stretching…….plus i sleep 6 hours a day which is 11pm to 5am…. is it enuf
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oh ya i forgot to ask…….. y did my muscle feel sore instead of my spine ….. plsssss reply me soon……..
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DJ Reply:
December 5th, 2008 at 7:40 am
hey I 5′5 and I want grow 3-5 inches taller would I grow doing any this exercises?
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Matthew Michaels Reply:
December 6th, 2008 at 6:37 am
isnt the whole guide aimed at showing you how to grow?
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Idk Reply:
August 31st, 2009 at 4:27 am
Hey matthew do we have to do all of this or just the general stretching?????? V
hy i’m 12 and kinda short.
how much can u gain in ur height if u do this exercise?
nd what type of food do i have to eat to help me grow taller as well as the stretches?
plzzzzzzzzzzzzzzzz help :roll:
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Hey.. I heard this thing actually works nd i wnta try it out.. im 15 yrs old and im 5′7 i wnta grow another 2-4 inchs…. can u guys give me some help?
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Do any of you follow the instructions in the guide? their pretty simple….follow all the steps and exercises in the guide for 6 months and if you don’t see any changes you can stop…
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If I JUST do these STRETCHES will i notice any difference????!? im 5′8 1/2
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Matthew Michaels Reply:
October 28th, 2008 at 7:37 am
Yes, many people choose to do the stretches only and are very successful, knee length is a lot harder to gain.
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First of all let me tell you guys you do heavy exercise continuosly and then when you are finished you masturbate cos masturbation will increase your blood circulation and then take 1 glass or 2 glass of milk and then some eggs and then go to sleep ..It will boost your growth.
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Matthew Michaels Reply:
November 3rd, 2008 at 7:26 am
hahah I really can’t verify if that works or not..wouldn’t girls be able to do it as well though?, if the spreading of the growth hormone is done through your blood I guess it’s possible.
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I would like to know, about these stretching exercises, I’m really flexible like from the back, and legs and stuff, is this bad or good, and should I start doing these exercises for the 4or 5 sec. or more :D, and is this bad or rather good-that I am flexible
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Being flexible is something good in my opinion, if you can resist the pressure/strain these exercises put on your muscles then go for it, do 10-20 seconds :).
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i am 22 years old..i m 5feet taller. is it possible for me to grow up to 5feet 4 inch taller after this age by doing the streching exercises..
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Matthew Michaels Reply:
November 9th, 2008 at 6:33 am
I’ve heard of people in their 20’s growing 2, 3 even 4 inches so yes I think it’s possible, depending on how passionate you are about it and do a few hours a day of exercises and stretches.
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Hi, im 14 years old, im pretty tall (5″11), but i feel as though i have long legs and a short torso, will any of these excercises help keep my body in proportion?
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Matthew Michaels Reply:
November 12th, 2008 at 6:10 am
Yep, there sure is some exercises you can do, try all the general stretching exercises above and also the spine stretching exercises for a set period of months ;)
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hi, i m 22 years female.. i m 5 feet .. is it possible for me to grow 5″4 with in 6 months?. how heavily i ve to do the exercises to achieve it?
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to grow 4 inches in 6 months would take A LOT of work, your lucky to grow maybe 2 in a year of daily workouts, that being said, every ones body is different and it has happened before.Try doing the general stretching two times a day and the other exercises for at least 3-4 hours.
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hey im an 18 year old male and i’m 6′, but i wanna grow just another 2 or 3 inches, how helpful would this be? and is there a way to tell how much more you will grow?
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Matthew Michaels Reply:
November 16th, 2008 at 6:09 am
theres no possible way to tell how much you’ll grow…some people grow 4-5 inches others dont grow at all.The only way you can find out is by trying the exercises and see how you go.
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I am juts wondering what time of day to we do these stretches? in the morning and night?
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you can do when you feel its more convenient for you…I’d say mornings though as you have to do the other exercises before sleep.
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I just notice that i m 5′ in the morning while i m 4′11 in the evening. can you say why this difference? Even after doing the stretching exercisese i can notice this…
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Matthew Michaels Reply:
November 20th, 2008 at 6:32 am
I’ve already explained it in the guide…morning height is always more than evening height because while you sleep theres no gravity pressure on your spine but after you spend a few hours on your feet your spine will shrink a bit since gravity pushes it down.
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Jose Reply:
October 2nd, 2009 at 1:12 pm
I just turned 17 and I’m only 5′5 my mom is 4′9 and my dad is 5′6 and my older brother is 19 he’s 5′9 can you please tell me what’s the most I can grow and besides these excercises what else do you think will help me grow or cause a growth spurt ? I need of real help man
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YOU ROCK MY WORLDDDDDDDDD DUDE!!!!!!!!
LoVE YOU MAAN!
MWAH MWAH!!
GOD BLESS YOU!
N U GET WATEVR U WANT
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hey I 15 and I 5′5 and I want to grow 3-5 inch taller do anybody have any tips?
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Matthew Michaels Reply:
December 6th, 2008 at 6:37 am
theres no tips or magical tricks…follow the guides steps and you shall grow though your still young and can have growth spurs.
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I am 14 and 5 ft. I used to do sports liek swimming, but it didn’t help.. I’ve already hit puberty… Can I still make it to 5 ft. 5?
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Matthew Michaels Reply:
December 8th, 2008 at 7:11 am
lol I’m not a future teller…as I said, you guys can only try the exercises and see for yourself…your age and current height don’t matter at all since this doesn’t rely on a natural growth method.
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any supplements taen while doing these excersises and if so would amino acids do the job?
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Matthew Michaels Reply:
December 15th, 2008 at 6:55 am
nope, just do the exercises as it is.Taking the supplements provided in the first page together with a good diet is good enough.
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How tall were you before, and what year/date? How tall are you now?
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Matthew Michaels Reply:
December 16th, 2008 at 7:01 am
read some of the comments and you’ll see the success stories with different results and dates ;)
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oh
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hi mathew..im rocky and im 21 ..im only 5 feet 3…i have started your exercises 3 weeks back. I would like to know what time should i do these exercises and taking vitamins is neccesary..?
im plannin to join the gym only for cycling and sprinting…will that help..? awaiting ur reply bro..!
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Matthew Michaels Reply:
January 3rd, 2009 at 7:02 am
Hey man,
The exercises should be done at any time of the day but preferably break them down…stretching in the morning and cycling/sprinting in the evening before going to bed.You can also do it in the afternoon and performing an extra general stretches workout seems to be a rather positive addition.
Vitamins you can take any time but some seem to like taking in a few hours before sleep as they believe diggesting them during the sleep could be much more effective.
Hope it helps ;)
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thanks for the reply bro.
dont mind but i got 3 more questions. :)
1)im also doin some karate sort of kicks at my home as an exercise for my legs to grow is it helpful or no ?
2) im not doin ankle weights but i keep 2 pillows below my knees while i sleep is that helpful ?
3) lastly, i do 60 continous jumps a day (similiar to skipping) but i started gettin pain in my lower leg bones… should i continue doin that ?
SORRY FOR ASKIN SO MUCH BUT I HOPE U UNDERSTAND MY EAGERNESS.
ROCKY
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1) yes any stretching exercises is helpful.
2) Pillows under the knees is fantastic to straighten the arch in the spine.
3)Unless its a severe pain it usually goes away after a while…must be that your body is getting use to the extra exercise your forcing on it lately.
Hope that helps ;)
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Hey Matthew thanks a lot for ur help. i will update if i have any good result.
ROCKY
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hello brother m 5′5 iwana increase 4 inches more to my height can these exercise will help me out……and wat kind of food u ‘ll recomend me which will boost in gaining height …..should i use some supplements ..plzzzz help me really very sad ….waiting 4 rply..
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Matthew Michaels Reply:
January 7th, 2009 at 8:06 am
lol read the comments, all your questions have been answered…the exercises that I suggest in the article will help you the same as anyone else, I also suggest the foods you should eat in the article and everything else :)
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Hellop, Im not really desperate for growing up, but i have a little question, im 16 and 5ft 2 inches, do you think that if i do some strectching everyday, i’ll increase my heigh? thnx! XD
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Matthew Michaels Reply:
February 15th, 2009 at 6:34 am
possibly, 16 can still have natural growth and stretching exercises might stimulate it :)
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Hi, i am only 14 years old and im only 5′4 i want to be atleast 6′0. Will these exercises help me by the time i am 20 years old?help plz!!Also please help if there is anything that may help by the way i sleep. please help :)
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Matthew Michaels Reply:
February 23rd, 2009 at 7:22 am
You should do the stretching and hanging routines till your 18 on and off so you gain as much natural height as possible…the other two years you can dedicate to harder hardcore workouts that way you wont affect any natural growth you may have in the new few years.
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Hi Matthew, I’m from India and saw your site about growing taller. I read all about your exercise and health tips and i’m really impressed with the extensive info. Thanks! I’m 21 and 5′4′ and i would love to be 5′8. Is it ok if i do all the stretching exercises and calcium/Vit D3 supplements every day but i’m not able to do the ankle weight cuz i can’t really find any ankle weights in my city. I also hang from a bar for several seconds many times a day…would that help me grow taller? (without the ankle exercises) Hoping u reply back. Thanks!! =)
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Matthew Michaels Reply:
March 8th, 2009 at 7:30 am
The ankle weight aren’t necessary in every ones routine, specially women cause I’ve never heard much feedback from them so I wouldnt know how it affects them.I think you should put a lot of concentration into stretching, good diet, basic supplements like the calcium you already mentioned, some regular exercise and good sleeping and you should be fine…the hanging routine your doing is even better :), I dont know if you can grow 4 inches with all that though but I’, pretty sure you could easily get a couple inches more :D.
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I am 6′1″, I oly wanted to be 5′10′. Any exercise I can do to stop growing? This height is more than enough, I don’t want to be a freak, since I don’t play basketball.
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Matthew Michaels Reply:
March 9th, 2009 at 7:07 am
lol hahahaha…thanks for the laugh, you know most of my readers would kill you for saying that :p, but its nice to see people appreciate normal heights now days :).
I’d say start doing squats, pick up smoking, drinking, sleep little but the best way would be to ask your doctor…theirs pills for treating excessive growth that stop your grow gland from doing any more work ;).
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do this excercises only help you improve your posture or actually get u taller?
I hope they get you taller, idc how much i gain i just hope this will help me grow an inch or 2
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Matthew Michaels Reply:
March 11th, 2009 at 7:07 am
These exercises are proven to be the most effective method of growth of the whole workout routine in this article as well as the less painful and most simple but require perseverance.
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Toby Reply:
March 12th, 2009 at 5:43 am
Ok Thanks
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does it matter what variety of exercises we do, because i can’t figure out which exercises to do in order to get an even growth throughout by whole body.
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Matthew Michaels Reply:
March 17th, 2009 at 6:31 am
Mix it a bit…general stretching 2 times a day will give you spine and swimming as well, and for legs try cycling or ankle weights…
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I’m 14 yrs old and I am about uhh 5ft7, and Im worried that I wont get a growth spurt, like I havent had one for years and its really annoying cause my little sister is getting all these growth spurts and Im not getting any! And my sister is like catching up to me in height and I really want to end up being taller than her( DOnt really know why) I am growing really slowly I have grown 2cm from about 6 or more months ago! I really want one *sniff sniff*. And I really dont want this to mean that Im only going to gorw 2 or 3 cm a year cause I really want to at least hit 6 ft! My dad is about 6ft3 tall and my mum is 5ft 4. Do you think these stretches will help me get to 6ft?
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Matthew Michaels Reply:
March 23rd, 2009 at 6:53 am
Dont worry…girls usually have a last growth spur around 16 and based on your parents height you can calculate the average which would be 5ft 8/9 or even 10.Keep a proper diet, do a lot of exercise, stay away from alcohol or smoking and get 8 hours of sleep…you should be fine.
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i’m 5″11 and jus turned 15.Is there anyway i could grow 4 inches by december?I’ve always been tall for my age but now everyone else is starting to catch up because i’ve only grown about 2 inches the past 2 years.so wat can i do??
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Matthew Michaels Reply:
March 28th, 2009 at 7:23 am
Doubt it…4 inches is a lot but I guess not impossible, like I say to everyone else who asks me this…choose a routine for your workouts, set your stretching exercises schedule and persevere with it as long as you possible can.
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Yung 1 Reply:
May 21st, 2009 at 12:52 pm
i’ve already grown about an inch so i think its working.also how much do you think i cud most likely grow by december?please reply to the question.
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hi i wanted to know is this routine beneficial for girls over the age of 20 i stopped growing tall about 2 years back and i am 5′1 and would love to gain a few more inches is it possible..i am currently 20 and going on 21 in august
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Matthew Michaels Reply:
April 4th, 2009 at 7:08 am
Just read the comments…theres tons of results reported even by women in their 30’s :)
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Cool exercise, thank you!
Maybe I’ll become 7ft if I exercise like this :)
Tall Corina´s last blog post..Why I think it’s good to be tall
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Ok I Just Turned 14 And Im Only 5′1. My Mom Is 4′11 And My Dad Is 6′1. Is There Anyway Possible That I Will Be Able To Gain Atleast 3in. By Doing These Streches 3 Times A Week Or Should I Do More?
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Hi, Matthew I really like this website! I’m a 17-year-old girl. I haven’t grown in about a year. I’m starting to try these excercises becuase I want to grow from “5,4″ to “5,6″. I have one question about the stretching excercises. If they work and I get to my desired height, and I stop doing the excercises, will I shrink back to my original height?
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Matthew Michaels Reply:
April 10th, 2009 at 7:04 am
Yes…you must continue doing the exercises (the stretching ones at least) for a year so the gained height becomes solid on the long term.
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I’m asking the question above because I only do the stretching excercises because I want to be taller. I don’t enjoy them and I don’t want to be doing them on a daily basis forever!
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About how long will this take for me to grow about an inch?
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i really want to be 6.0 feet tall and iam only 5?8 and 18 years old how long will it take me to grow that four inches.are they effectly for me?
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Hi i’m 5′1 and i would like to grow 2 inches or more and i’im 18 years old…? just started doing the ankle weights, is it safe or necessary to grow for women?
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hi i am 22 age man i felt very that i am very short and fat 68kg i am 170cm height even though whenever i stand near off lean guys i look too short i search how to increase and i found this site.its very help full to me increase my height 7cm in 6months now i am 178 tall man i took diet itself
i>morning 1cup milk with dates
ii>mice at lunch
iii>night 1cup milk and pomegranate fruit
really short should do these exercise to increase height now my weight is just 60..do and get tall i took the leg stretching exercise even 2hour..so do itt
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Andy S. Reply:
June 14th, 2009 at 12:41 pm
wow serious dude? That’s amazing that you were able to grow that much at that age. Also what do u mean when u say eat mice for lunch?
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i wonder if this will really work…
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I’m 11, 4ft2 i did these oce a day for 2 monnths and I shot up to 4ft5
super does work
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i swim, i do pullups and play basket ball. drinking milk at night and morning. i heard that camel milk is more beneficial than cow milk. which will produce for u stronger and more bone mass.
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hi , how many times are you supposed to do each exercise?
thanks
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How’s it going. I’m 19 years old and haven’t had a growth spurt in years. Is there still a chance I can grow a couple? If so how many? I have been doing these stretches for about 2 weeks now and notice a certain feeling in my spine. Are there any clues or certain notifications that you’re on the right track for growth??
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Hey matthew, the natural methods of increasing height seem interesting and I’m definitely going to try them but I’m want to ask you though, would you suggest using HGH hormone stimulators which stimulate your pituitary gland to create more of this hormone? I just turned 18 and I’m 5′9″
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Well Im 5′1 and my boyfriend who Im planning to go to prom with is around 6′5[ and still growing!!!] and if you get the picture we look like the worlds weirdest couple… And I just want to know does this really work because heels just arent enough lol
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Many programs dont work but check this article ut about a recommended program that can help you gain up to 4 inches http://www.heightsecrets.com
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woops sry..lol
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when is the best time for me to use these Stretching Exercises?
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need to grow taller, im 5′4 male and im 19 – rly sad life i have… anyone heard of heightsecrets ??? is that site legit?
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Hi folks
I’ve been passive on this forum for a while now, so here goes my first post! a great site I’ve found for Wallpapers etc. is Esnips.com I’ve found everything on my list…
let me know what you think!, Hope this helps ;-)
Best of Luck
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Hey Matthew,
You say you need to do these exercises every day, 2 repetitions. Wouldn’t that be too much? I mean shouldn’t muscles/articulations have some rest in order to avoid injuries?
I am a 5′5″ girl, I am 25. I get approached by a modeling agents quite often but they say I need just one extra inch to get jobs. I will start off doing 8 of these work outs…wish me luck.
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i am 16 and i am 6 feet tall i wana grow three more inches plz help
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Hi guys, hows it hanging? I skimmed through the comments, and theirs a few things I observed. First off the people who commented in the earlier months did not return back to leave a comment about their progress, so I would like them to return and give an update on their progress. Secondly the forum here is very unorganized. Every visitor is just asking the same question over and over again with different info of their age and height. This is not very helpful, and if you future guests plan on doing the same I strongly urge you to not, because I will tell you my trial. I will give a monthly update on how this routine goes for me for the next 5-6 months. Before I do so I would like to tell you guys a little about me. I am 18, weight 125, and I am 5′4″. I recently started working out in the gym, so I wouldn’t mind following most of this routine. If this doesn’t get me taller, no worries because I’ll be healthier. So instead of asking you if this works, I will tell you. Keep an eye out, and in the meantime peace.
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hey im about 5′7 give or take half an inch or less and im 15 and havent grown much in a while, im worried that i many have stunted my growth as i did alot of lifting this year starting around october, i recently quit though as i noticed my friends whom i used to tower over are now 5′10 or taller. i would like to be around 5′11 to 6′2, anywhere in that range and im wondering if these routines could work for that much height gain and if so, how long would it take?
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does lifting weights stunt growth
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Oscar chirinos Reply:
August 24th, 2009 at 1:48 am
it depends if ur lifting more than u should like it does stunt your growth but it depends how u do it, like what really stunts ur growth is not getting enough sleep, and also if you’re not eating protein or getting anough calcium, and are not having a healthy lifetylse sucjh as exercising
hope that helps mate cheers
Oscar
Oscar chirinos´s last undefined ..If you register your site for free at
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…hi thanks for the information….my problem iz iam 14 n will b soon 15……..anyway my height is 5.2 inches n i want to increase my height up to 5.8 inches………..if i start the exercises from today how many days do i need to increse some inches.?….if u reply me my question i will really happy……..thank you
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???????What do u mean by hold your stretching POSITING????????
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hey if i hold my stretching posture for a long time like 10 or 15 minutes …is that good or bad???
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Thank you for sharing these exercises. Im also doing yoga and stretching exercises everyday and it really help me to grow taller..
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hi. I am 18 year old girl. I would like to grow 2 inches more. But I had stopped growing since I am 13. Is it possible for me to grow that extra 2 inches that I want so so so much? Because I am only 4ft11 which is considered very short, even though I am an Asian.
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i want to become tall i am 15yrs and i am 5″1 i want to know exercises and diet
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Hi, 1′m a 13 year old female who is currently 5″1. Well.. i wish to grow a few more inches and i’ve heard that you will stop growing 2 years aft your period has started. I’m getting a little worried cos i started menstrating last year and that means that i’ve got only a year left to grow. Is it possible to grow another 4 inches?
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Hey man ,i have a left knee injury feb.last year..will this affect me growing taller?
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How many minutes or hours a day do I have to do these exercises and how many days a week?
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i am 17 years old and have not grown for a while if i really do all this stuff will i get taller or ……………..
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Is it best to do the exercises before going to sleep?
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Hey Matthew, as you can c we have the same name lol.But I wanted since my mom is like 5′2 & my dad is 6′2 & I’m like 5′9 to 5′10 will I be able to grow like 6′2 or so?
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hey mathew.i’ve just reached 13. i’m 4′10.i started getting periods 2 years before.will the exercises help??please reply.
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hey im 14 years old and only 5 feet but i want to grow atleast 5 inches taller will these really help
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Hi, my name is Arinda. I am 20 years old and I will be 21 this year. I am 5′4″ feet tall. I was hoping you could help me how to grow a few inches like 2 inches maybe. The problem is that I smoke a lot and I sleep less because I have a lot of depression and hear things at night everytime I go to bed. It gets even harder for me to sleep… my dad is about 5′8 to 5′9″ feet tall. And my mother is about 5′2 to 5′3″ feet tall. I was hoping if you could help me and explain to me about how to eat right, how to sleep good, how to be healthy, and stuff like that.
Thanks,
Arinda Gtz
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hi… im jessy,im 15. im 4′11..AN I HATE IT.i would really like to be 5′6 when im when im 18 …..i get so sick of all my friends calling me short!!!!!(can someone plllllllese help^^^^^^^^^^^^^^^^^
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I am getting dizzy from doing these exercises? Weird.. but i wanna be taller so I’ll keep going :D
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I’m so surprised how many people wish to be taller…
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Hey matthew, i’m 14 this year and 5′1. I started my period a year ago, and I was just wondering if it’s possible for me to hit at least 5′5 by the end of this year? For the past 3 years, I’ve only been growing around 1-2 cm per year so I really want to grow faster. Hope that these exercises work. And do reply!
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Is my spine supposed to hurt after doing thse exercises?
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Hey matt, I ran into your website becuase I’m looking to grow about 2 inches taller. I’m 15, turning16 soon, and just about 5′8. I recently went to my dream modeling agency for an interview, but they said that they like their models to be 5′10-5′11 for shows.. Anyways it sucks that it takes kinda long for these exercises and stuff to work, and I’m not een doing everything. All I do are these exercises and the knee one. How long do you think it’ll take for me to grow those two inches? And to those people who say they’ll come back with their progress…itd be nice if they actually did! If anyone has any tips for me or anything, please reply, and thank you! :)
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Hey Matt, your advice is solid and already in 1 and 1/2 months I have gained 1.5 inches, atleast an inch guarenteed. 20 years old, morning height 5′11″!
Just a few questions though, averagely people can gain 2-3 inches doing these excercises. I was wondering if I kept doing all the above stretches for 2-3 hours including about 300 kicks a day, how much could I increase? Also, how much longer do you think it would take? Finally, when I sit and watch T.V. I usually set my legs up at a high angle so that I can feel a burn like I’m stretching them. Is this worth doing? I’m aiming for 6′1″ morning height.
My advice to everyone is perseverance. Don’t give up no matter what anyone says, even if you don’t see results for a bit, do not be discouraged!
Thanks for all your info, Matt!
Appreciate your time and response.
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Hi Matt,
I did these exercises for 3 weeks a couple months ago and I totally gave up. I want to get back to it but it’s SO hard because trying to follow an exercise program without a DVD
( motivation) I just can’t myself into it. Do you know of any good DVD’s that have ALL these stretches? PLease help anyone?!
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Mo,
What’s your status? Is it working for you?
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If the thought being taller isn’t already a motivation for you to continue doing the exercises, then…..I feel sorry for you, bud. Lack of self discipline ftl.
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I’am 21 and my height is 5′1 i’ll definitely try your said exercises. but the question is will i grow tall at this age????
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Hi im 11 turning 12 im around 5′6 haven’t reached puberty yet though.My dad and mum r both about around 170cmdo you guys think i can reach atleast 175cm? or more?
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hey i think i can grow taller in 1 month
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I’m 5′4?, and I want to become 5′7″. Why this tall? Because my dream is to be a professional model, but I can’t because I’m too short. I’d do almost anything to become 3-4 inches taller! I really hope this works!
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Im 21 years old and 5 10′. Im fat as well. Im around 185 pounds. Do i need to lose the weight before i try these exercise?
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everyone! i would like to warn you that this doesn’t work! i think this so-called matthew guy deleted my comment where i asked him why didn’t this exercise worked for i had been doing it for almost 7 weeks now! and now when i came back to check it, it’s gone! and yes, i do this excercise every night and i eat accordingly too like what he said.. But it’s up2u 2 believe me..
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Hey Matthew, I was wondering, how long should I do these exercises for and at what time should I do it? Should I do them all at one go or break them down into morning and night?
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Starting May 17
Checking July 14
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i like this exercieses, but mathew do you responde the questions?
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hey, i’m 5′4 but i have really short and fat legs…:( will these exercises help for longer legs? coz my torso is kinda long already, i don’t wanna grow out of proportion. :)
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i was wondering does the way i walk and sleep matter does it effect my growing im 15 years old my mum is short my dad is about 5′1 im about 5 >>> 5′1 maybe but i realy want to grow longer at least 4 or 5 inches more does it effect me in a bad way if i do the excersice s too much
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Hi
Im going to start these excercises and follow the guidlines for your guide, Matthew, and it seems like many people are dying to hear if anyone else has gotten results. Is this comments thread the best place for me to post results?
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Hey Im 17 and 5ft 3 i want to be atleast at 5ft 8 or 5ft 9 which is perfect for me!!..
I Try to excercise at time’s but i dont think nothing has changed!!..
It so Depressing and i feel agitated by being so frikin dammnn short!!!.. AARGHH
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HELP!!!! HELP!!!!! I WANT TO GROW TALLER! IM 21 YEARS OLD AND 5′6! I WANT TO BE 5′10 0R MORE THAN THAT! SO I WILL DO THESE STRETCHES IN ORDER OF ME TO GROW! HOPE I WILL GROW TALLER! I WANT TO BE MODEL AT THE SAME TIME YUMMY BODY! AND ALSO TO BE MORE ATTRACTIVE ‘CAUSE I AM ATTRACTIVE ALREADY! LOL! IM CRYING EVERY NIGHT DREAMING FOR THIS KIND OF THING!!!
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Hello there….I am 25years old and my height if 5″ and i want to gain height asap….I wanna ask does these exercises helps me in this …I also want to add that my Father’s height is 6″ and my mom’s height is 4 ‘11 …plz reply me
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Anyone know how to get a Lady GaGa body?
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I tried these stretching exercises for four months and gained four inches. I am a 17 year old girl. So, I think you guys should try this out. I did all of these stretching exercises everyday in the morning for about thirty to thirty-five minutes. I only did two repititions of each. It really does work!
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Hi, i am like 13 and my height is 5′3 and a half i hope this works
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omgg. I did this for like 3 days straight each morning for 30 min to an hour with extra rope jumping and cycling and dude thank u so much!! I just gain 1 inch! I use to be 4′10 and now im 4′11!! btw I’m 13 turning 14 pretty soon. thank u sooo much :) god bless u lol<3
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hey I was just wondering why my whole body is cramping up when I’m sleeping? like my legs and bak and neck and arms .. it’s just so annoying and I can’t get a good rest. is there something wrong that I should stop doin these excercises?
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HI,i’m 18 years old.But my height is 5′0.so many members called me short boy. some times i’m crying.i desided to increase my height to 5′4-5′6.so i contact this website by my friends.please help me how to grow in short time.i will wait for your reply how to grow PLease. thank you
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@RAJ KAMAl
hey:)
well for me I started to do these excercises around august 1st and from there till today august 9th I grew 1inch and 1/2 a centimeter. lol I know it’s alot but hey it’s still something:D well u should start doin these excercises but the night u do them and u go to bed if u don’t feel ur legs our bak cramping up then it’s probably not working but have faith in it cuz I did and I’m only 13 :3 umm hopes that help . reply me bak if u have any other questions I can probably answer them since the boss of this site is probably VERY VERY busy :)
-Sam<3
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sorry i could not get bak to you guys, i have been busy with other sites.
raj kamal – have you tried out these exercises shown above and have you gained few inches?
samatha – how are these exercises going on ? have you managed to add few inches as well?
thanks
matty
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hey Matty:)
it seems like I gain 1 in and a 1/2 but like idk how to measure myself lol and somehow I shrunk and now I’m hopelessly confused.. but I’m pretty sure I’ve grown and my body seems healthy:) did u grow ?
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Guys take a look at what i fond after a bit of research! http://www.heightsecrets.com/guide.html
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how long do u need to stretch till you see results?
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