The vertebral column accounts for 35 percent of your height. It is made of 33 bones (vertebrae) out of which 24 are separate. 9 of the lowermost vertebrae are fused into two fixed bones. The 33 movable ones can be stretched out through exercise because the shock-absorbing material between them, the inter-vertebral discs, is expandable.

Explained here are 4 such stretching exercises that lengthen the spine and take it through its entire range of motion so that circulation and fluid content of the inter-vertebral discs increase, making you grow taller after puberty.

Cats Cow on Chair: Sit straight on a chair with feet flat on the floor. Tighten your buttocks and hold your knees tightly with your hands. Breathe in slowly, filling your chest and raising it up. Breathe out slowly, pulling in your belly button and rounding your back. Repeat several times.

Spinal Twist on Chair: Sit straight on a chair with feet flat on the floor. Place the left ankle on the right knee. Let your hands hang by the sides. Breathe in and stretch your upper trunk over the left ankle. Take 10 deep breaths. Relax with each breath. Repeat with change in leg positions.

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.

Shoulder Release on Chair: Sit straight on a chair with feet flat on the floor and arms resting on your thighs. Breathe in slowly and roll your shoulders up to the earlobes. Breathe out slowly and roll them down. Feel the stretch in your spine. Do 5 full circles. So these were four excellent stretching exercises on how to increase height.

If you perform these stretches daily and take care of other requirements for height gain like one intense aerobic session a day and good sleep at night, you can hope for quick increase in height.

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