Tips to increase height after 18 years?

If you are also worried about the height of your children and want to know how to increase height after 18 years, then you have come to the right place. In this article we will talk about whether it is possible to increase your height after the age of 18.

Of course, you won’t succeed in becoming a feet taller, but at least you can definitely add 2-3 centimeters to yourself, and in a natural way.

Being tall is a sign of attractiveness for many. That is why people often want to become a little taller, even if they are already over twenty-five and, it would seem, the growth period of the body has long passed.

Exercises on the horizontal bar, swimming, stretching – we have heard more than once that physical activity helps in this matter. Since there is a tendency to decrease in height with age, an excellent result will be already if the height remains unchanged.

People over 25 years old can sometimes increase their height by 1-3 cm. This is real.

How to increase height after 18 years?

Human growth is largely determined by the conditions in which it develops. An important role is also played by heredity, lifestyle and ecology. The average height of a man is 176-180 cm, for women it is slightly lower – 164-168 cm. It is believed that the growth of boys is completed by the age of 18-21, and girls grow up to 15-18 years.

In addition, the farther from the equator a person lives, the less sunlight he receives, the sooner he stops growing. Meanwhile, some growth continues up to 25 years. However, even if you have already crossed this age limit, do not despair.

People over the age of 25 can sometimes increase their height by 1-3 cm. This is real, and you do not need to take expensive supplements or undergo leg-stretching surgery to achieve the goal.

The main thing is to properly use the internal reserves of the body: regularly engage in special physical exercises that will help straighten the spine. So, if you want to grow up, follow a few simple rules.

Exercises to increase height

A person grows up to about 25 years. This process is influenced by hormones, nutrition, exercise and genetic characteristics. But even if the active phase of growth is over, the situation can be changed with some effort.

There are special exercises that allow you to stretch a little and become taller. With regular implementation and proper nutrition, you can achieve visible results.

What contributes to increased growth?

Unless a person has a medical diagnosis that explains their short stature, they may become slightly taller with lifestyle changes.

  1. Rejection of bad habits. Most of them block growth hormone and disrupt metabolic processes in the human body.
  2. Regular physical activity. During sports, muscles are stretched and strengthened, blood circulation in tissues improves, joints and tendons are developed.
  3. Proper nutrition. For normal development and growth, the body needs to consume a sufficient amount of nutrients, beneficial trace elements and vitamins. The diet must be balanced.
  4. Sleep compliance. The hormone responsible for human growth is produced during sleep. You need to sleep for about 8 hours, and you should go to bed before 23:00. Interestingly, daytime sleep will not give the same result, since the hormone is activated at night.
  5. Experts also recommend avoiding stress. The nervous state of a person negatively affects the work of the whole organism, including the ability to slow down the growth process.



To provide the body with sufficient nutrients and activate the growth process, the following foods must be included in the daily diet:

  • A small handful of nuts. They can be consumed as a snack or added to other meals.
  • Chicken eggs cooked in any way. They are recommended to eat 2 pieces – in the morning and in the evening.
  • Lean meats: beef, chicken, rabbit, veal. The product is rich in protein, iron and zinc, which are building blocks for the body. They help the body develop properly.
  • Porridge is a source of fiber and slow carbohydrates. Especially useful are oatmeal, buckwheat, lentils, millet, barley.

Vitamin deficiency can slow growth. But taking vitamins B, A, C and D, along with a healthy lifestyle, will help the body grow. They can be purchased individually or in combination in the form of capsules. It is recommended to consult a doctor before taking it.

Factors Influencing Growth

Growth refers to the total growth of the external dimensions of the body, including the skeleton, with the exception of the head and neck. Many factors affect the growth of a child or adolescent. Growth and development can be affected by:


Genetics directly influences the height of the child, it is one of the most determining factors, the final height depends 60% on the genes that it receives from mom and dad.

Balance diet

A balanced diet allows the child’s genetic potential to be developed to the maximum, good nutrition must start from the womb until the end of growth in adolescence. The nutritional aspect is important for physiological functions, as well as for the physical growth process itself; therefore, undernourishment would cause irrecoverable alterations in physical growth and hypernourishment would cause conditions of overweight and obesity.


Physical activity through play and sports stimulate the production of bone cells that will help form healthy and resistant bones that will reach the maximum size that the genes have planned. Exercise tones muscles, oxygenates tissues and promotes growth.

Practice good posture

Poor posture can make you appear shorter than you really are. And over time, sagging or slouching can also affect your actual height.

Your back should curve naturally in three places. If you slouch regularly, these curves may change to suit your new posture. This can cause pain in your neck and back.

Talk to your doctor about how you can incorporate posture ergonomics into your child’s daily routine. Depending on your needs, a standing desk or memory foam pillow may be all you need to correct your posture.

You can also practice exercises designed to improve your posture over time. If you’re not sure where to start, talk to your doctor. They can help you develop an exercise routine that is right for your child.

Adequate sleep

Night rest is essential for good growth. According to the endocrinologists, between 70% and 80% of growth hormone is secreted during sleep. It is important that the child does not interrupt his sleep hours or reduce them either, since the hormone cycle is not released properly if this occurs.

  • Newborns up to 3 months sleep between 14 and 17 hours a day.
  • Babies from 3 to 11 months have between 12 and 17 hours.
  • Toddlers 1-2 years old are 11-14 hours.
  • Toddlers ages 3-5 receive 10-13 hours.
  • Children from 6 to 13 years old have nine to 11 hours.
  • Teens ages 14 to 17 have eight to 10 hours.

Getting more sleep can even increase  growth hormone production, so your kids should get a good night’s sleep and take that power nap.

Environmental conditions

The climate and the environmental conditions of a certain geographical area influence the size that a human being can reach during his growth period. For example, in Scandinavian countries, people are often tall. While people who live in high-rise cities and have a smaller size.

Affection and love

Children with affective deficiencies grow less than other children of the same age. Stress and anxiety cause your body to secrete large amounts of somatostatin, a hormone that inhibits the release of growth hormone, thereby affecting your height.

Chronic diseases

Some important chronic diseases such as severe uncorrected congenital heart disease, classic celiac disease with all its expressiveness and not diagnosed at an early age, growth hormone deficiency, significant kidney disease, etc., can negatively affect the final height of the little boy.

Sanitary conditions

The lack of general hygiene, access to drinking water, the detection and control of diseases, vaccinations and the lack of access to more frequent medical check-ups are setbacks that affect the growth of children since timely detection of changes in the growth of a child.

Race and sex

In terms of sex, girls are generally shorter than boys, race is a determining factor in the growth of a child due to the lifestyle that he assumes in the place where he is born, grows and develops.

If you want to talk to a doctor specializing in child growth to advise you on how to increase height after 18 years, do not hesitate to contact your doctor!

Remember vitamin D

The most important components for growth are zinc, calcium and vitamin D. “Age-related” growth reduction can be a symptom of vitamin D deficiency, so an important step towards maintaining it is to donate blood for vitamin D. The accepted norm (from 30 to 100 mg / ml) does not stand up to criticism.

When you put sugar in your coffee or tea, you don’t need 8 spoons instead of one. Why, then, does our organism, in which everything is so precisely reduced one to one, both mechanically and biochemically, allow such large fluctuations? The concentration of vitamin D in the blood of an active adult should be at least 70 mg / ml, and preferably 90 mg / ml.

15 Effective growth exercises

Scientific proven exercise for those who want to know how to increase height after 18 years. At home, regular exercise will help increase growth.

Glute bridge

glute bridge exercise for growth
Glute bridge exercise

Those who spend most of their time in a sitting position can have not only problems with the spine, but also short stature. The “glute bridge” exercise will help to neutralize the negative impact of an incorrect body position. With regular performance, you can correct your posture and stimulate the growth process.

The exercise is performed lying on your back, with your shoulders pressed to the floor and arms extended along the body. Slowly bend your knees and, without lifting off the floor, pull your feet up to your buttocks until a 90 degree angle is formed. Raise your pelvis, arch your back and tighten your buttocks. In this position, you need to linger for 30 seconds. Return to the starting position and repeat the exercise at least 9 more times.

Hanging on the crossbar

Hanging on the crossbar
Hanging on the crossbar

This exercise allows you to make growth more by stretching the muscles of the whole body with your own weight. It is recommended to start it by bouncing to the crossbar of the horizontal bar. Its height should be greater than your height so that your feet do not touch the ground.

Firmly grasping the bar, you need to relax the body and hang for 30 seconds. For greater efficiency and additional strengthening of the muscles of the hands, you can add pull-ups. You need to repeat the exercise 3 times a day.

Jumping on one leg

Jumping on one leg
Jumping on one leg

To develop and strengthen the muscles of the abs and lower body, leg exercises are recommended, especially jumping.

Stand up straight, stretch your arms up. Bend your right leg at the knee. Make 10 jumps. Then stand on your right leg, bend your left knee and do 10 more jumps.

Tilts to the side

Tilts to the side
Tilts to the side

To increase your height, you need to not only strengthen your muscles, but also improve their elasticity. Stretching exercises will help with this.

Stand up straight, feet together, raise your hands up and close them in the lock. Slowly tilt the body to the left, lingering for 20 seconds. Return to the starting position and then lean to the right. Repeat the exercise at least 10 times.

Cobra pose

Cobra pose
Cobra pose

To strengthen the back and stretch the muscles of the abdomen, chest and shoulders, the Cobra exercise is recommended. It is performed in the supine position.

The palms should be placed on the floor under the shoulders. Raise your upper body with outstretched arms. At the same time, tilt your head back and arch your back. In this position, you need to hold on for 30 seconds. Then return to the starting position and repeat the exercise a few more times.

The rise of the sky

The rise of the sky
The rise of the sky

Another effective exercise for increasing height, which is based on stretching. The muscles of the arms, back, neck and abs are involved.

Stand up straight with your feet together. Place your hands parallel to the floor and slowly lift them forward and then up. Stretch your whole body to the sky, but do not take your feet off the floor. At the same time, it is important to monitor your breathing.

It should be calm and deep. Inhale through the nose, exhale through the mouth. Gently raise your head, look at your palms. While inhaling, hold your breath, slowly return to the starting position and exhale through your mouth. Then do a few more repetitions of the exercise.



This exercise not only promotes growth, but also improves mood, strengthens leg muscles and promotes weight loss. You can just jump in place or use a trampoline, jump rope.

While jumping, you need to simultaneously tear off your feet from the floor and land in the same way.

This exercise is contraindicated for people who are overweight and have problems with the knee joints.

Forward bend

Forward bend
Forward bend

By stretching the calf muscles, a person can slightly lengthen the legs. Starting position: standing, back straight, legs slightly apart. Slowly lean forward, stretch your hands to the floor, trying to touch it. Don’t bend your knees. Hold this position for 5 seconds and return to the starting position. Do a few reps.

Stretching in a standing position

Stretching in a standing position
Stretching in a standing position

This exercise for adding in growth in terms of execution technique is similar to the previous one. But it is a little more complicated by the fact that the legs must be together. In this case, the tension of the calf muscles will be more noticeable. In addition, the back of the thigh is involved.

Gently lean towards the floor, trying to touch it. Try not to bend your knees. Repeat the exercise at least 5 times.

Breaststroke swimming

Breaststroke swimming
Breaststroke swimming

During swimming, the muscles of the whole body are involved. They stretch and strengthen. With regular classes, an increase in growth is observed, both in children and in adults.

This exercise has other benefits: strengthening the spine, developing the muscles of the back, arms and legs.

Stretching on toes

Stretching on toes
Stretching on toes

Another way to increase height is by stretching the calf muscles. Stand up straight, back straight. Rise on your toes and stretch your whole body up.

To increase the effectiveness of this exercise, you can complicate the task a little. Stand in front of the wall, put your hands on it and crawl up, as if trying to reach the ceiling.


Birch exercise

A simple but very effective way to increase height is considered to be leg raises. Thus, the stretching of the back of the thigh and spine is performed.

Lie on the floor, arms along the body. Raise your legs up. They must be straight. Stretch your toes towards the ceiling. In this case, the weight should go to the upper body. The hands can rest on the floor, palms down, but they can also support the back.

In this position, you need to hold out for about 1 minute. A total of 10 repetitions is recommended.

Mahi legs

Mahi legs
Mahi legs

This growth exercise is borrowed from the Korean martial art – taekwondo. It is based on defensive movement. Its implementation requires good balance and stretching from a person.

Stand up straight, feet together, hands clenched into fists near the chest. Stretch your whole body up while lifting one leg, bent at the knee. Move it forward. Repeat the movements for 30 seconds. After that, do the same with the other leg.

Morning stretching

Morning stretching
Morning stretching

Any exercise is most effective in the morning, when the body has just woken up. This is especially true of stretching, thanks to which you can maximize the capabilities of the body, including growth.

After sleep, the spine is in a relaxed state, and in the evening its discs are compressed and fluids circulate poorly between them. Therefore, morning exercises will be more productive.

You need to do them lying in bed or standing. Stretch your arms above your head and stretch up. You will feel a pleasant stretch in your spine. This position must be held for 30 seconds. After that, relax and do a few more repetitions.

Cat-dog exercise

cat-dog exercise
Cat-dog exercise

It is the stretching of the spine that allows you to increase growth, so this part of the body should be given the most attention. The cat-dog exercise will help to achieve a good result. It must be performed from the “on all fours” position.

Slowly bend at the waist, pulling the chin up. Then return to the starting position and arch your back up. In this case, the head and pelvis must be directed downward. Hold each position for 5 seconds. The exercise should be repeated 5 times.

In addition to the above methods of accelerating growth, it is also recommended to run at a moderate pace. It helps to develop the whole body – muscles, joints and tendons. Just 15 minutes of running improves blood circulation and metabolic processes. Together, all this contributes to growth, and the body becomes toned and takes on a beautiful shape.

Dr. Ashwani Kumar is highly skilled and experienced in treating major and minor general medicine diseases.