How To Increase Your Height and Correct Posture At Home
Losing weight alone will not increase your height. Correct posture and better height are related and if you understand this well, you could gain a few inches.

Correct posture is the foundation for good health. It is never too late to improve your posture and also improve your height. But here are some facts you should know before you get started. 

  • Small frame people will not grow taller naturally, even with surgery. 
  • A small-boned, light-framed person who slouches and bends forward will never become tall naturally (not even with surgery).
  • A small-boned, light-framed person will never become tall naturally.
  • However, a large boned, heavy set person with short stature may become taller after weight reduction. For example: A girl who has lost 9 kilos and is now 45 kilos at 5 feet 4 inches will increase her height by approximately 1 inch if her spine was actually longer than normal, but not enough to make up for the extra weight. For example: A man who has lost 18 kilos and is now 90 kilos at 5 feet 10 inches will also increase his height by approximately 1 inch if his spine was actually longer than normal (which it probably wasn't).

It is important that you understand that losing weight alone will not increase your height. The only way you can increase your height is to have an orthopaedic surgeon lengthen your spinal column surgically. However, there are risks associated with this procedure which include paralysis from complications related directly or indirectly to this type of surgery, such as infection or blood clots associated with lying flat on one's back for extended periods of time during recovery.

You cannot change your genetic characteristics but can always have correct posture and better height.

You cannot change your genetic characteristics but can always improve your posture and to an extent, your height. You can work on improving the way you stand, sit or walk. A good posture will help you gain a few inches of height, while bad posture will make it seem like you have lost a few inches. At Posture Clinic, we can help you with all of this and lead a tall and pain-free life. Many people ask us what they should do if they want to increase their height naturally without taking any medication or undergoing surgery? We usually advise them that there is no such thing as increasing height naturally unless we count using surgical methods like implants and lifts as natural ways to enhance our stature. But these methods are painful, expensive, risky and harmful in the long run so it is better not take them into consideration at all costs!

In the human body, the spine is what supports the entire body and gives it structural integrity.

A spine is a long flexible part of the body. It is made up of vertebrae, which are small bones that protect the spinal cord and allow for movement. The spinal cord carries signals from your brain to your muscles, and vice versa. There are 24 pairs of bony vertebrae in the human body, but only seven pairs move (cervical vertebrae). Most other vertebrae are fused together into one piece called a synovial joint or disk, which helps cushion and protect this important area between each segment. At birth, we have 33 bones known as an Atlas and Axis because they sit on top of each other forming what people call “The Neck” or Cervical Spine. As we grow older, these two become part of our thoracic spine (upper back) where they fuse together with other bones known as Vertebra T1–T12, depending on genetics and/or height. This positioning increases height and strength due to having more stability than just having one vertebral column made up of 33 individual ones throughout life.

When the spine’s structural integrity is compromised through bad posture or has degenerated due to ageing or injury, it can lead to a reduction in height and cause mobility problems.

Correct posture is not only the foundation of good health but also a reflection of your personality. It can also be used to assess your fitness, attitude, and overall well-being. When we stand with our head held high and shoulders back, it shows that we're confident in what we are doing. This type of posture has been shown to make people appear taller than they actually are because their chest expands when they take deep breaths from their diaphragm area which raises their rib cage upwards along with their lungs pushing up against the rib cage. When looking at someone's posture, you get an idea of the kind of people they are from the way they carry themselves physically and emotionally during interactions with other persons around them. When someone doesn't have good posture, it shows that something isn't right physically or emotionally. This causes problems, such as chronic pain or muscle imbalances due to lack of muscle strength. Not to mention, poor postural habits like slouching over while sitting on chairs all day long at work without taking breaks every hour. The result? Muscles get fatigued faster than normal, resulting in more frequent injuries.

For better results, practice correct posture with these exercises every day for around fifteen minutes.
  • The first exercise is squats. Stand with your feet hip-width apart and knees slightly bent. Slowly lower yourself into a squat position by bending your knees until you feel the stretch in your legs and buttocks. Hold this position for around 10 seconds, then stand back up again to complete one rep. Repeat 10-15 times, 3-4 times per day to get the best results.
  • The second exercise is lunges: For this one, hold a dumbbell in each hand and step forward with one leg while keeping both feet firmly planted on the floor (your front foot should be slightly ahead of your back foot). Lower yourself down into a lunge until both knees are bent at least 90 degrees (the lower they go, the more effective the exercise will be), then return back to standing position by pushing off with that same leg and stepping forward with your other foot, so that you end up where you started; repeat on other side for another rep; repeat 10-15 times per session (3–4 sessions daily) for best results.
Backbend standing stretch (Urdhva Hastana)

Urdhva HastanaUrdhva Hastana
This is a simple exercise that can be done anywhere and anytime. It's particularly effective when you are feeling tired or lethargic, as it helps to energise and invigorate your body.
Stand tall with feet together, then interlock fingers and stretch arms above head. Inhale as you lift arms up, exhale as you lower them down (or vice versa). Repeat 10 times for best results.

Side bend from Tadasana (Mountain Pose)

tadasanatadasanasidebend from tadasana
To begin, stand with feet together and arms by your sides. Inhale as you raise your arms to the ceiling, palms facing forward so that they are parallel to each other. Exhale as you bend to the right side. The movement should be slow and controlled so that you can feel your muscles working as you go deeper into the pose. After reaching your limit, come back up on an inhalation and repeat on the left side before moving into another variation of Tadasana (Mountain Pose).

Hand release backbend (Chakrasana)


The hand release backbend is one of the best ways to strengthen your back and stretch your spine. It's a great pose for increasing height and correcting posture. To begin, sit on the floor with your legs stretched out in front of you. Bend over from the waist, resting on elbows and forearms with palms facing down. You can also rest on hands with fingers pointing toward feet or knees if it feels better for you—just make sure that shoulders are relaxed and chest is open as much as possible!

Just do it

It is never too late to work on your posture and thereby improve your height. Take a look at yourself in the mirror. Do you slouch? Do you have rounded shoulders? If so, then it is time to start working on your posture. The sooner the better! You can easily do this at home by following some simple instructions that we have shared above. Here are two other hacks for a healthier posture:

  1. Get a water bottle and fill it up with water until it reaches about one third full (this will be heavy enough for your exercises). Hold onto this bottle throughout the day so that it acts as an extra reminder of how to keep good posture throughout all activities.
  2. Set aside 15-20 minutes every day for practising good posture by sitting up straight and walking tall with chest out and shoulders back - this may feel uncomfortable at first but after some practice, it will become second nature
  3. During these exercises, imagine that there is a string pulling down from above each shoulder blade through the middle of each shoulder joint into the spine where it attaches itself under both armpits; pull these strings upwards towards their attachment point so as to stretch out those tight areas around your neck area which cause you to hunch forward (you should feel some tension here due to this action).

You can lead a pain-free life. The choice is yours. Good posture or bad posture? 


Static posture, muscle tension, neck pain, and aching shoulders can be solved with a physical therapist. Posture Clinic will ensure ease and comfort, by greatly improving your core strength, hips, and thighs. With a dynamic posture, you'll notice that people respect you more.

When your posture is corrected by a physio, it results in back support and muscle tension relief that will help you sit and stand in good positions, improve your core strength and relieve muscle fatigue, stomach cramps and lower back pain.

Have you been feeling tired with some minor aches and pains? Maybe you're having trouble with your joints or posture? With the right posture correction, you can improve your core muscle strength and lengthen your muscles. In a matter of weeks, you'll notice the difference! 

You'll stand tall, have better posture and less back pain with the right posture expert at your beck and call. You'll have dynamic posture, muscle fatigue, and shoulder blade control, improving posture, and eliminating low back pain, lumbar spine issues. If you strengthen your postural muscles, you will be able to fix any ailments related to stomach muscles, abdominal muscles, muscle strain, shoulder blades, and poor posture.


Stretching, even for a moment, can make all the difference in reducing muscle tension and posture problems. Only the right physio can keep you motivated and pain-free.


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