How to Become Taller Naturally – 3 Back Exercises

by Khaleel Jones on June 24, 2011

Exercise can hit a big impact on your growing taller efforts especially if you do all routines right and you do it regularly. The key to an effective exercise to Become Taller Naturally is to have it focused on the key parts of your body that are needed to be worked out.

Planning your exercises before executing them is crucial to become taller. This way, you will be able to target the parts of your body and you can make your efforts more appropriate to you and as comfortable as it can be. Again, in order to be effective, you have to target the body parts that concern your posture and height.

Your back is one key body part when it comes to posture and height gain. Your back supports your upper body and holds your spinal column in order to do normal activities. The spinal column is a structure that plays an important role in your height; actually, it comprises more of a person’s growth. To achieve your full potential in height, you must keep your back and your spine healthy.

Your spine is made up of 33 bones arranged in sections. This is called the vertebrae. After adolescence, your vertebrae stops growing but growing taller doesn’t stop there – we still have the muscles and cartilages surrounding those vertebrae that we can work on. These cartilages that are located in between each vertebra to hold is referred to as the invertebral discs. These discs also serve as shock absorbers which give the ability to the spine to flex or move freely. Activities and tension throughout the day can shrink and squeeze nutrients out of these cartilages that may wear it and prevent growth. It is good to have proper exercises that will revitalize and decompress these bones to make them expand and grow stronger. When these bones become thick, that is the time that you grow taller because the spines will stretch vertically.

Your posture is an indication that you have a weak back or spine. Through stretching, you will be able to correct poor posture and become taller when your spine curve becomes a little bit much straighter. Having a poor posture can put much pressure on your spinal cartilages and this can even make the problem worse because the invertebral discs become more compressed.

What you have to do is to prevent the invertebral discs to be compressed and at the same time correcting your posture for a better appearance, even better health. All of these are possible through exercises to become taller. The spine and the muscles should be the target areas of your exercises to make them stronger and resistant to strains.

Learn some exercises right here and know their benefits:

Double Forward Bend


  • Gives resistance to back and hamstrings.
  • Stretches and decompresses spinal column.
  • Flexibility.

How to do:

  • Sit on the floor with legs stretched in front of you; hands on hips.
  • Stretch arms in front of you.
  • Bend forward and try to touch your toes (you may not touch your toes but it is ok as long as you are stretching your best).
  • Repeat the routine at least 5 times.


  • Doing this exercise regularly will make it easier for you to touch your toes.
  • You can do the same exercise by spreading your feet apart some few inches and then stretch by alternating hands at a time. Left hand touches right foot and right hand touches the other foot.

Backward bend (Roll over Stretch)


  • Flexibility and thickening of cartilages.

How to do:

  • Lay flat on a firm surface; arms extended towards feet; palms on the floor.
  • Keeping feet together, raise your legs over head.
  • Try to touch the floor with your toes; push off the floor with your palms for power to lift legs over head and also support raising hips off the floor.
  • Try to reach the floor with your toes but do not over-exert. A good full stretch is already nice.
  • Bring legs back to starting position gently.
  • Repeat this routine at least 5 times.

The Cobra (Bhujangasana)


  • Stretches the spine.
  • Tones muscles in back and arms.

How to do:

Stage 1

  • Lay on your stomach; legs close together.
  • Arms should be close to your sides; hands by your chest.
  • Arch back so head and chest are raised as high as you can; chest pushed outward.
  • Keep buttocks muscles tensed (this will protect lower back).
  • Make several deep breathings as you lower back in starting position.
  • Repeat this routine as much as you can for the next stage.

Stage 2

  • By doing stage 1 again, try to raise your body up while your head tries to reach as high.
  • Stretch as far as you can but make sure you do it comfortably; keep pelvis on floor.
  • Make several deep breathings and come back to starting position slowly.
  • Repeat the routine.

Again, the goal here is to keep the spine healthy in order to achieve the main goal which is to grow taller. Feel free to consult your doctor about these exercises and check if you have conditions that will not allow you to do a routine. When you’re ready then it is time to do these exercises and gain the benefits that these routines can give.

grow taller

Back exercises are beneficial exercises especially if you want to learn how to become taller. For more details about growing taller exercises, gain more understanding from the Grow Taller 4 Idiots e-book guide. This guide will teach you the things you need to know including the exercises for a taller you. Try Grow Taller 4 Idiots Today!

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