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Many short adults who are seeking to increase their height have questions whether it is possible to gain any height even after puberty. But rest assured it is possible! Because even if most of your bones are fused, a large portion like the spinal column is not.

35 percent of body height is that of the spinal column that consists of 24 separate vertebrae and 9 fused vertebrae. Pads of elastic shock-absorbing cartilage called intervertebra discs lie between the vertebrae. These can be stretched and lengthened through various stretching exercises.

Given below are 4 of such stretching exercises that help you grow taller after puberty. They exercise the spine, maintain elasticity of the discs and make them turgid with spinal fluid along with boosting blood circulation in the whole spine.

Backward Bend: Lie on your back, on the floor, with arms by the sides and palms pressing against the floor. Raise your feet up and over your head on the other side until they touch the floor above your head. Keep your knees straight. Hold for a few seconds, come back and repeat 3 times.

Spinal Forward Bend: Stand with feet together and arms straight up over your head. Bend forward at the hips at an exhale and touch your hands to the floor. While coming up, curl up one vertebra at a time to avoid injury. Repeat up to 5 times.

Lower Back Stretch on Chair: Sit straight on a chair with feet flat on the floor. Interlock your hands behind your lower back. Squeeze hands together, bend forward at the waist parallel to the floor and stretch. Raise your interlocked hands straight above your back. Take 10 long breaths. Relax.

Mountain Pose: Stand straight with feet together. Fan out your toes and place them back. Breathe in deep, lift your chest, raise and stretch your head and neck up. Hold the stretched position for a few breaths. Breathe out and relax. On the next breath, raise your arms straight up and stretch. So these were 4 of several good stretches on how to increase height.

Perform these stretching exercises with dedication, eat well, sleep well and also undertake vigorous aerobics like jogging or sprinting. You will grow quickly by up to 4 inches even close to middle age.

To learn more on how to grow taller naturally even after puberty, check out Rodney Williams’ excellent articles on gaining height on the above mentioned links.

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