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How To: Grow Taller, The Complete Guide

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Yao Ming, One of the worlds tallest men

Wouldn’t you like to grow just a few more inches in height and feel more confident about yourself? A couple of years ago I really wanted to get signed up by this modelling agency, the problem was I was 17 and only 5’8″ and you needed to be at least 5’10” to be accepted, I searched everywhere, reading tons of books and articles and finally after all that research, I started practising what I had learned and created my own workout to perform everday every single day, 9 month’s later I grew those 2 inches.But don’t think it only worked for me cause I was young, my friend Amanda wanted to work Qantas Airlines as a flight attendant but was only 5’2″ and already 21, after I showed her the exercises (which I really enjoyed =P) she started doing them on her for for about a year, on her 22 birthday she started noticing a growth spur and ended up with an incredible 5’5″, thats 3 inches past puberty years!

I’m going to show you how to grow a few extra inches just by eating a balanced diet with supplements, doing 20-30 minutes of stretching exercises a day (mostly yoga one’s), creating good sleeping habbits and some other tips along the way. Let’s go,

I’m sure if your reading this bit by now you’re probably interested in growing a bit more, medically speaking they say height increase after puberty is impossible.But many people have proved thats not the case by growing a bit more even in their late 30’s.

Lets start with the basics, In each of your long bones there’s at least two growth plates: one at each end that constantly grow through out puberty, most of your height comes from your legs.These growth plates fuse together at the age of 24 in males and 18 in females (in most ethnic races) making it impossible to grow any further.If you are under the age of 24 you are quite lucky still because by stimulating the human growth hormone, you can still pull out a few more inches from of your leg and also work on the spine which I’ll explain below.

The knee cartilage can grow longer and thicker if you can consistently train it under stress with the correct exercises. The cartilage will gradually adapt to the stress and grow to sustain the force.

The spinal exercises can be performed by anyone young or old as it never fuses together, 33% of your height comes from your spine which consists of 33 separate bone segments known as vertebrae held together by ligaments (tough and fibrous tissue). Out of these 33 vertebrae, only the lowest 9 are fused into two immovable bones, the sacrum and the coccyx, forming the back of the pelvis. All the other 24 vertebrae are permanently movable and thus will never be fused. These 24 vertebrae are the 7 cervical (neck), 12 thoracic (back of chest), and 5 lumbar (loin).

Located between each of these 24 vertebrae are cartilaginous pads called disks . The thickness of the disks determines the length of the spinal column and directly influences the height. There are totally 25 disks, their combined length accounts 25% of your total height. Since these disks are non-fusible cartilages, they can constantly grow thicker under the stimulation of growth hormone during a life time which explains why elderly people start to shrink due to Osteoporosis. The thicker those disks are, the longer your spinal column is and the taller you become. Even if each disk grows only 0.25 cm (0.1 inch) thicker, which is the length of this line in quotes “_”, you will grow taller by 0.25 * 25 = 6.25 cm (2.5 inches).

What you will need to do is put the spine in traction, basically decompressing it so you can increase the fluid capacity in the disks. This will thicken and strengthen the cartilage along the entire spinal column making it longer and stronger.


» General Stretching Exercises. – These exercises have been proven to be the MOST efficient out of the whole work out as it works on stretching every join of your body adding flexibility and loosening them up to grow those extra inches.They are derived from Yoga so if you have had any classes in the past it you will understand why they help.

» Exercises For The Spine. – As said above, spinal exercises work more than any other single aimed exercise to a body part as they can be performed by anyone and tend to be the easiest only requiring simple things as hanging, swimming ect..

» Exercises For The Knee’s. – It some people these exercises are even more effective than spinal ones but remember to do both so you don’t look disproportionate with long legs and a small back.There is an exercise in here than can even help peoples who’s growth plates have already fused (over 24 yr olds), these exercise is called Micro Fracture & Ankle Weights technique.

I performed all these exercises during my workouts but you can always try to find new things on your own that will do the same job, my good buddy Lorena who was 19, told me she started doing Pilates when we asked her about her growing height.



The good thing about exercises is that not only it stretches your muscles and bones but stimulates your Human growth hormone (HGH).Your HGH is is a substance produced by a gland in the brain called the pituitary gland. This gland is often called the master gland, because it controls many of the other glands in the body. It is about the size of a pea and it lies above the roof of the mouth, beneath the brain. human growth hormone is a protein and is made of 191 building blocks called amino acids. It is also called somatotropin or somatropin which are the Greek words for body growth.

The pituitary gland secretes human growth hormone throughout a person’s life. This growth hormone works by causing other hormones and chemicals, called growth factors, to be produced in the body. These growth factors, along with growth hormone itself, travel through the bloodstream and cause growth and development to occur throughout the body.

How Do I Stimulate The HGH?

Anyone can stimulate it the question is, should you? Once you reach that certain age (24) where your leg/arm bones are already fused, there’s nothing you can do using the HGH, you should concentrate more on the spinal exercises or micro fracture technique .If you want to find out whether your bones are fused or not you can, just visit your general practitioner and ask him/her for an x-ray on the bones.

For those who still can grow with the HGH, you will need to do the following:

HGH is naturally produced in your body and its secretion can be optimized with a number of natural stimuli. The most powerful factors that can optimize human growth hormone secretion are from diet, level of exercise and sleeping pattern.


As far as diet is concerned you should avoid food with high carbohydrate content. Consuming food that is high in carbohydrate would induce hyperglycaemia (elevated blood carbohydrate) which tends to switch off human growth hormone secretion.

Because during hyperglycaemia, insulin, a polypeptide hormone, would be massively produced to regulates carbohydrate metabolism. As insulin and IGF-1 counterbalances one another, IGF-1 production gets driven into the basement for about 2 hours.

On the same token, avoid snacking or having an soda pop in between meals, as the digestion of your meal is over the insulin level goes back to normal you would like to prolong the time of IGF-1 production as long as possible. Do not suppress it with another dose of carbohydrate to drive insulin up again. Only have moderate amount of carbohydrates during your main meals, and not in between. Food with high fat content has also been found to reduce human growth hormone secretion.


The fact that exercise acts as a major stimulus for the natural secretion of human growth hormone is well known, but there is still little evidence to suggest how this might happen. Various researchers have suggested that it could be triggered by exercise-induced increases in adrenaline, nitric oxide, blood lactate, acidity or nerve activity, either individually or together. Research has shown that to achieve an elevation of human growth hormone above baseline you need to spend at least 10 minutes exercising at above lactate threshold intensity. This results in the biggest volume of human growth hormone secreted in response to a single exercise bout, with levels of the hormone declining gradually over a period of an hour. It is also known that multiple daily sessions can give rise to optimal human growth hormone secretion over a 24-hour period.

One study investigating the effects of three exercise sessions a day with either 1.5 or three-hour recovery periods between them found that the longer recoveries led to the greatest volume of 24-hour HGH) secretion. Another showed an even larger human growth hormone peak in response to sprints on an exercise bike. It is also important to drink plenty of water during exercise, as dehydration has been shown to significantly reduce the exercise-induced human growth hormone response.


95% of human growth occurs during sleep, since the largest human growth hormone surge in a normal day tends to occur around one hour after the onset of night-time sleep, it is vital for athletes to get plenty of it. If the quality of sleep is inadequate there will be a reduction in the volume of human growth hormone secreted, with negative consequences for health and fitness. Important preconditions for good quality sleep and optimal human growth hormone secretion during sleep include a dark room and a balanced diet containing adequate protein. Of course, an adequate quantity of sleep is also required for good health generally, and for most people this means around eight hours.

There is of course artificial ways to increase HGH with supplements, injections, secretagogue and lots more used by athletes, body builders ect.. but it is quite dangerous and I suggest you consult that with your general practitioner.



An important part of the growth process is the right amount of certain vitamins and minerals to give the bone something to work on while it’s growing, you cant make pizza without the ingredients right? These supplements are taken along with height increase exercises to enhance bones and cartilages growth and repair.

» Calcium
» Vitamin D
» Glucosamine & Chondroitin
» Multi-Vitamin


Bone growth requires adequate amounts of protein and calcium. Calcium phosphate crystals precipitate and attach to a lattice support as bone grows, forming a calcified extracellular matrix. Bone forms in two patterns, compact and trabecular. Compact bone is dense. Trabecular bone is spongy and has many open spaces between supports of calcified lattice. Osteoblasts produce collagen, enzymes, and other proteins that make up the organic portion of the bone matrix.

That is, old bone must be replaced by new bone all the time. Think of your bones as a bank account in which you “deposit” and “withdraw” calcium throughout life. Calcium is a mineral that makes bone dense (thick) and strong. During childhood, the teen years and early adulthood you build your bone bank. The skeleton grows and bones become larger, denser, and stronger especially when you practice bone healthy actions.

How much should you take?

AGE (years) Calcium (mg*/day)
1 – 3 500 mg
4 – 8 800 mg
9 – 18 1300 mg
19 – 50 1000 mg
51+ 1200 mg

*mg = milligrams
(Dietary Reference Intakes, National Academy of Science, 1997)

warning: Don’t consume more than 2500 mg of calcium per day; high calcium intakes on a regular basis may not be safe. Except kidney stone (a rare disease), thus far, there are no major side-effect reports about these supplements.

Vitamin D

Vitamin D is necessary to grow, build, and maintain strong bones. It helps your body absorb and use calcium. Vigorous exercise and healthful diet with adequate calcium & vitamin D are essential in achieving sufficient bone mass during the bone adaptation process.

Vitamin D is well known as a hormone involved in mineral metabolism and bone growth. Its most dramatic effect is to facilitate intestinal absorption of calcium, although it also stimulates absorption of phosphate and magnesium ions. In the absence of vitamin D, dietary calcium is not absorbed at all efficiently.It is important to follow your medical professionals advice and not to exceed 2000 IU of vitamin D from diet and/or supplements without a prescription.

Glucosamine and Chondroitin

Glucosamine, a common joint supplement, is one of the building blocks of a major component of cartilage, glycosaminoglycans. The theory is that Glucosamine, if available in high quantities from supplements, will help to stimulate cartilage growth. It is often combined with Chondroitin, another of the cartilage building blocks.

Glucosamine and Chondroitin together help cartilage to re-grow and stay strong and healthy. They restore cartilage tissue, and have some anti-inflammatory abilities. It may take from 2 weeks to 4 months before you see a noticeable improvement because they are 7not pain-killers.

When you are undergoing intense exercises to induce microfractures, complex chemical signals prompt cells called osteoclasts to break down and remove (resorb) old bone, and others called osteoblasts to deposit new bone. Many elements influence remodeling. Among them: weight-bearing, vitamin D, growth factors, prostaglandins, and various hormones, including estrogen, thyroid, parathyroid, and calcitonin.

The usual recommended dosage of glucosamine is 1500 mg in divided doses; and chondroitin is 1200 mg in divided doses.


Bones are richly supplied with blood from periosteal vessels. Bone growth requires adequate amounts of protein and calcium. A multi-vitamin has all the vitamins, proteins, & nutrients that the body needs.

Normally, 80% of the nutrients will be rapidly eliminated into bloodstream, urine, feces, and body. Thus, your goal is to get as much absorption as you can from each tablet.Here are a few tips that will improve the absorption:

» Buy liquid-form supplements if you can because the absorption rate is much more effective.
» Always take each tablet with a full glass of water with or after a meal.
» Try to break dosage up and spread it out over the day. For example, if the dosage is 1500 mg per day, and this can be divided into 500 mg tablet three times a day. Divide up your doses of calcium. It appears to work more effectively if taken in smaller doses spread out over the day, rather than a large dose all at once.
» Take vitamin D along with calcium to increase absorption by as much as 30 to 80 percent.
» Try take vitamin C at the same time you take a calcium supplement if you can. Or eat a food rich in vitamin C, such as an orange. This helps with the absorption of calcium.
» Don’t take iron together with calcium as best you can. It reduces the efficacy of both minerals.
» Don’t drink alcohol while taking supplements because alcohol will reduce the efficacy of minerals. You may drink alcohol but do so in a 4 to 5 hour gap in between so that it won’t interfere with the reaction of supplements.
» Don’t drink lemonade or any juice that has lemon ingredients in it. Lemon seems to dissolve and reduce the efficacy of drugs and supplements.
» Don’t indulge on soft drinks. They are high in phosphorus, which can cause you to lose calcium. High phosphorus intake can lead to calcium excretion in your urine. As a result, you should avoid sugar drinks (coke, pepsi, mountain dew) and drink as much water as possible.
» Don’t indulge on junk foods, alcohol, soft drinks, caffeine and white flour. All of these lead to an excessive loss of calcium from your body and a decreased rate of absorption.
» Don’t use calcium supplements if you have kidney stones or a history of kidney stones.
» Don’t buy any of the advertised height increase supplement, they are nothing more than glorified Multi-Vitamin that sells at a premium.


Tighten your stomach, raise your shoulders, and push your chest out. Breath, but keep your stomach tight. Lift up, and be as tall as you can be. Got it? Good. Now hold that for EVERY MINUTE OF EVERY DAY. It will be hard at first, But you’ll feel and look better.Your in essence MAKING yourself grow, and your stomach and back must adapt by getting stronger. Your upper body will appear bigger.I’d say it will take you a week to get use to walking like a soldier but don’t underestimate this exercise just because it seems simple.


A builder is only as good as his tools take him, for some of the spine and knee exercises you will need some type of equipment, you can improvise with stuff you already have but risk misusing something and may cause serious injuries, I suggest you buy a few of these great products that will be very useful along the way.

» Door Gym.
» Inversion Table.
» Inversion Boots.
» Ankle Weights.
» Weightlifting Wrist Wraps.
» Stationary Bicycle.

Most people buy the cheap ones at the beginning but by the end it’s worth spending some good money for equipment that will last, after all, can you put a price on the height you will have the rest of your life? Or at least till you get Osteoporosis =P.


I will tell you now, growing taller isn’t easy, it will take A LOT of time.I calculated it takes around a month to grow half an inch doing ALL of the things above, so far my height has been permanent but thats because I keep stretching and doing a few of the spine and knee exercises, I think after a while of working out your body will re enforce what you have developed and keep it permanent.

At first you’re probably going to be measuring yourself each morning so excited thinking you have grown, my suggestion would be to avoid measuring yourself for 1 month, many people feel very discouraged if they don’t see immediate results and this takes time as not all bodies grow at the same pace.If you’re going to measure yourself at least do it at night as it is when you have compressed your spine and knee’s and you can really see the progress you’re getting.

Another thing to remember is don’t overdo yourself, start with small weight/slow repetitions in everything and slowly build it up, if you kill yourself the first week you will feel like shit on the second and after some time you’ll end up giving up like most.A great thing to do is create yourself a schedule around your life routine and splitting the exercises up at different hours, do the general stretches in the mornings, inverted hanging in the evening and micro fracture & ankle weights before you go to sleep.

You can always count on me for some advice, just post in the comments.You have nothing to loose and inches to gain, stay safe and GROW TALL!



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