While some will try anything to add a few more inches onto their height, many methods floating around the internet aren’t accurate. For example, does stretching make you taller? Dr. Devin Trachman, PT, DPT, MTC, OCS, Clinic Director of Physical Therapy Central’s West Edmond Clinic, says no. “Stretching cannot make you taller, meaning it doesn’t have the ability to increase the actual height of your bones,” explained Dr. Trachman.
While stretching can’t grow your bones, it can increase your flexibility and improve your posture and overall physical well-being. In turn, improving your posture can make you look taller.
4 Stretches and Exercises to Help Improve Your Posture
Yoga and Pilates are great workouts for improving your posture. Both forms of exercise focus on stretches and poses that help with posture by lengthening your muscles and relieving tightness.
Cobra Pose
Dr. Trachman recommends this pose for opening the chest and shoulders. This undoes some of the damage sitting at a desk all day can cause.
- Lie on your stomach and place your hands under your shoulders.
- Take a deep inhale, squeeze the shoulder blades together, and press your chest up as you breathe in. Keep your legs firm and feet pressed onto the mat.
- Hold for three to five breaths before gently coming out of the pose.
Downward-Facing Dog
According to Dr. Trachman, this is great for posture because it helps realign the vertebrae while stretching the hamstrings and back.
- Start on all fours, with your hands and feet on the ground shoulder-width apart.
- Extend your legs and lift your hips. Your body should be in an inverted V-shape.
- Press into your fingertips and straighten your legs as much as possible while staying in the inverted V-shape.
- Hold for three to five breaths before gently coming out of the pose.
Wall Angel
“This stretch will loosen the upper back,” Dr. Trachman said.
- Stand in front of a wall with your feet closer than shoulder-width distance apart.
- Rest your upper body and buttocks against the wall. Your knees should be slightly bent.
- With your arms against the wall, bend your elbows to 90 degrees, “goal-post position.”
- Straighten your arms up over your head. Then, bring them back to the starting position.
- Do five to 10 reps.
Forward Fold
The forward fold opens the back of the body by stretching the back, neck, and legs.
- Stand up straight with your feet slightly apart.
- Inhale and lift your arms over your head.
- As you exhale, bend at your waist and stretch your arms toward the floor. Keep your back flat.
- Hold for five to 10 breaths.
The Benefits of Stretching
Stretching has tons of benefits and shouldn’t be overlooked. Dr. Trachman recommends stretching a few minutes daily and always include a stretching portion at the end of every workout. Stretching can alleviate stress and tension, improve your athletic performance and mental health, and increase your joints’ range of motion. “Stretching allows you to just take a beat and be present, which helps with overall stress reduction,” Dr. Trachman says.
Schedule an Appointment
Physical therapists are movement experts trained to help get their patients back to what they love. They can assess your posture, identify areas of tightness or weakness, and develop a personalized plan to improve your posture and alleviate discomfort. If you’re experiencing chronic pain or occasional discomfort, seeking treatment from a qualified physical therapist is essential for adequate recovery. Early intervention can lead to quicker and more effective relief, allowing you to return to normal activities and get back to what you love. Take the first step towards recovery by finding a physical therapy location near you.
