11 Exercises That Will Help You Grow 3 Inches Taller [Updated 2022]

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 of 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!

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 be extremely beneficial to your body in many 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.

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

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 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 11 Simple Exercises.

Grow 3 Inches Taller Exercise #1: Hanging Exercises

You can do this at the gym on the pull-up bars or 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

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

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

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 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

First, to effectively stretch the hip flexors, 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.

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 ten times.

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

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

Hold the pose for a few seconds, 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 ten times, flowing smoothly from cat to cow and cow back to the cat.

Tip: If you enjoy yoga sequences, then try these 7 back-saving yoga poses.

Grow 3 Inches Taller Exercise #7 – The Superman

This Superman exercise is considered by some to be the single best exercise for lower back pain.

To do it, 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 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 three sets of 12.

Grow 3 Inches Taller Exercise #8 – Calf Stretch

Stand to face the wall, a bit less than arms-length away, if 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

Gradually and incrementally increase the duration of the stretch, holding for 20 seconds or more.
Keep your feet parallel, with your toes pointing forward at all times throughout the stretch.
Focus on lengthening your calf muscle by keeping your back heel flat on the ground.
Always remember to breathe throughout the stretch, relax, and avoid the impulse to tense up.

Grow 3 Inches Taller Exercise #9 – Neck Stretches

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 adequately 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, then bring the head back in a straight midline position. Perform this 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

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.

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

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.

First, stand up with your feet pointing forward or slightly turned inward.
Now, squeeze your glutes tightly and rotate your feet inward so that your big toes slightly turn toward each other.
Tighten your thighs, about 50 percent.
Slightly tighten your abdominals, only about 20 percent.
Now, roll your shoulders back. This brings your shoulder blades closer together, and your chest moves up and forward.
Last, turn your hands so that your thumbs are facing forward.

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