11 Exercises That Will Help You Grow 3 Inches Taller

grow 3 inches taller

How to Grow 3 Inches Taller 

There’s no secret potion that will suddenly make you grow 3 inches taller, but there are steps you can take to make you appear tall and poised.

It’s no mystery that the more you sit, the more flexed forward your body becomes.

For seasoned desk jockeys who sit hunched over a computer for countless hours, the idea standing tall and poised can seem reminiscent of Sisyphus ceaselessly rolling a rock to the top of a mountain.

Their bodies are going to bounce back into that shrunken, question mark posture if they like it or not.

I say NOT!

grow 3 inches taller

If you feel like you’re destined to be short for the rest of your life… Think again!

There are natural ways to grow taller, even if science tells you otherwise. Incorporating regular exercise, a healthy diet, and good posture can all extremely beneficial to your body in a number of ways.

Practicing exercises to gain height from an early age while your bones are still growing can without a doubt help your body grow taller. By combining exercises and stretches, your body starts to release height growth hormones, which help accelerate growth spurts.

grow 3 inches taller

One myth that has been showered throughout the internet is that there are certain height increasing exercises that will lengthen your bones even after adulthood. This is pure garbage because stretching can’t lengthen bones.

grow 3 inches taller

Surgery can, but that’s a whole other topic that I highly don’t recommend because not only is it costly, but it is dangerously risky the pain you’d suffer from afterward is not worth it! Let me clarify that there ARE exercises that can help naturally increase your height even after adulthood.

Exercise and stretching can help you look slimmer and more toned so that you inherently stand taller with more confidence.

Exercise also slows the aging process so it takes longer for you to look shrunken when you reach old age. So besides dressing to look taller with fashion tips like wearing solid, dark colors and pinstripes and wearing shoes with height enhancing insoles, I’m going to pull back the curtains on how to grow 3 inches taller with 11 Simple Exercises.

So besides dressing to look taller with fashion tips like wearing solid, dark colors and Pinstripes and wearing shoes with height enhancing insoles, I’m going to pull back the curtains on how to grow 3 inches taller with 14 Simple Exercises.

Grow 3 Inches Taller Exercise #1: Hanging Exercises

Pull up Solution

You can do this at the gym on the pull-up bars or on the monkey bars at a nearby playground.

Try and hang for 15 to 30 seconds or for as long as you can.

Grow 3 Inches Taller Exercise #2: Cobra Pose

back saving yoga poses

Start by lying flat on the floor with your palms face down near the middle of your ribs.

While drawing your legs together and pressing the tops of your feet into the floor, use the strength of your back, not your hands, to lift your chest off the floor.

Leave your legs extended straight at first.

Hold the position for five to ten breaths.

Grow 3 Inches Taller Exercise #3 Downward Dog

how to grow 3 inches taller

Start on your hands and knees, with your hands slightly in front of your shoulders.

Pressing back, raise your knees away from the floor and lift your tailbone up toward the ceiling.

For an added hamstring stretch, gently push your heels toward the floor.

Hold the position for five to ten breaths, and then repeat the pose five to seven times.

Grow 3 Inches Taller Exercise #4 – Hip Flexor Stretch

how to grow 3 inches taller

To effectively stretch the hip flexors, first, kneel on your right knee, with toes down, and place your left foot flat on the floor in front of you.

Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.

Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor. Hold this pose for 20 to 30 seconds, and then switch sides.

Tip: To accentuate this stretch, reach your hands over your head and arch your body back.

how to grow 3 inches taller

Grow 3 Inches Taller Exercise #5 – Pelvic Tilt

Lie on your back with your knees bent and feet flat on the floor. In this relaxed position, the small of your back will not be touching the floor.

Perform a pelvic tilt by tightening your abdominal muscles so that the small of your back presses against the floor. Hold for 5 seconds, and then relax.

Repeat this move three times and gradually build to 10 repetitions.

Next, take a deep breath and on the exhale contract your abdominals, pulling your belly button towards your spine.

Hold for 5 to 10 seconds. Repeat 10 times.

Grow 3 Inches Taller Exercise #6 – Cat and Cow Stretch

how to grow 3 inches taller

Starting on your hands and knees, an all-fours position, move into the Cat Pose by slowly pressing your spine up, arching your back.

Hold the pose for a few seconds, and then move to the Cow Pose by scooping your spine in, pressing your shoulder blades back and lifting your head.

Moving back and forth from Cat Pose to Cow Pose helps move your spine to a neutral position, relaxing the muscles and easing tension.

Repeat the sequence 10 times, flowing smoothly from cat to cow, and cow back to the cat.

Grow 3 Inches Taller Exercise #7 – The Superman

how to grow 3 inches taller

Lie face down on the floor on your stomach with arms and legs extended and your neck in a neutral position.

Keeping your arms and legs straight and your torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “U” shape with your body— back arched and arms and legs lifted several inches off the floor.

Hold for 2 to 5 seconds and then lower your arms and legs to complete one. Do 3 sets of 12.

Grow 3 Inches Taller Exercise #8 – Calf Stretch

how to grow 3 inches taller

Stand to face the wall, a bit less than arms-length away, in case you need to use the wall for stability. Start by stepping forward with one leg, while keeping the other leg back and extended with your heel and foot flat on the floor. Bend your front knee and press down through the back of your heel. Then, switch legs and repeat the stretch on the other side.

Helpful Tips

 Grow 3 Inches Taller Exercise #9 – Neck Stretches 

Forward Head Posture Fix
Stretching your neck forward is called flexion. It helps to elongate the muscles in the back of the neck.

This is done by performing chin to chest movements. Sit straight in a chair with the back properly supported.

Start by placing the head and neck in a midline position. Bend the head forward until the chin touches the chest.
When it is difficult to reach the chest, flex the neck as far as it can go without pain.

Hold the position for 20 seconds. Bring the head back in a straight midline position. Perform the stretch 3 to four times.

Stretching your neck backward is called extension. Place the head in a midline position.
Bend your head backward as if looking in the sky. Hold the position for 20 seconds and return to starting position. Do this 3 to 4 times.

Grow 3 Inches Taller Exercise #10 – Chin Tuck

how to grow 3 inches taller

This exercise can be done sitting or standing. Start with your shoulders rolled back and down.

While looking straight ahead, place two fingers on your chin, slightly tuck your chin and move your head back.

Hold for 3 to 5 seconds and then release. Repeat 10 times.

how to grow 3 inches taller

Tip: The more of a double chin you create the better the results. If you’re in a parked car, try doing the Chin Tuck pressing the back of your head into the headrest for 3 to 5 seconds.

Do 15 to 20 repetitions.

Grow 3 Inches Taller Exercise #11 – Good Posture

how to grow 3 inches taller

Practicing good standing posture will not only make you feel more energized and less worn down, but you’ll also look good and be twice as likely to smile.

There you have it, 11 exercises to grow 3 inches taller.  Hope my advice helped.


If you’re still hungry to learn more exercises and natural ways to look and feel taller…

I recently came across this advanced exercise and nutrition program that promises you’ll increase your height 2-4 inches in as little as 8 weeks

Sound like smoke and mirrors?


I thought so too, but apparently, it’s been used successfully by over 194,000 people in 174 countries!

So, if you’d like to take a peek at it and learn more, click here!

Grow Taller 4 Idiots™

share this article

Simply the Best Massage Therapist. I have had massage for chronic shoulder/neck pain for nearly 20 years and speak from experience when I say Morgan is the best. He’s serious about wellness and does excellent deep tissue. I bought 3 months of massages last year when my young son was in cancer treatment and Morgan’s massages helped me get through an exceptionally stressful time. Wish I still lived in Boston-there’s no one like him where I am now!

- I.L.