Can you get taller by correcting your posture?

In today’s world, improper posture has emerged as a growing concern, particularly among children and adolescents. It’s a situation that, if left unaddressed, can transform into a detrimental habit, one that stealthily diminishes the potential to attain the desired height in adulthood. Astonishingly, according to a recent survey, maintaining an incorrect posture can reduce your eventual height by a significant margin, up to approximately 5 centimeters.

The implications of posture on height are indeed profound. In the journey toward achieving one’s optimal height, posture plays a pivotal role. The long-term effects of habitually adopting improper postures during everyday activities can hinder the natural growth of one’s stature, preventing bones from reaching their maximum growth potential.

So, what exactly constitutes the right posture for height improvement? This pivotal question forms the essence of our exploration in the following article. Join us as we delve into the fascinating world of posture and its undeniable influence on our quest for greater height, exclusively on

Effects of bad posture on height and health

Wrong posture makes you look shorter than you really are

When observing the skeletal structure in the horizontal direction, the structure of the vertebrae forms a natural curve in 3 positions, which in familiar terms is the “S-shaped curve”. When you regularly perform the wrong posture (sloping, arching, or bending over), it can cause the structure of these curves to change to accommodate the new posture.


A notable feature in people who perform bad posture is the curvature of the upper back (the place where the cervical vertebrae and the vertebrae pass). If you pay attention, you can easily see their backs, their shoulders are always higher, can cover the neck if viewed from behind. This makes you look shorter than you really are.

According to the results of the survey, body height can be “stolen” about 5cm (2 inches) when performing the wrong posture. If left untreated, it can lead to permanent height loss in the long run.

Poor posture inhibits the ability to increase bone length

If you are in development age, the growth disks are still active and not merged. Improper posture will hinder the process of height growth, making you shorter than the height determined by genetics.

The reason why poor posture inhibits your ability to increase bone length is because:

  • It makes it difficult for the stomach to function, food is difficult to digest, and the body and bones lack nutrients.
  • Wear down the spine, reducing bone mass and density.
  • Affects the balance of the body, increasing the risk of injury when operating.
  • Affects flexibility, range of motion of joints.

Poor posture affects overall health

The ability of the brain to function

Improper posture not only adversely affects height, but also affects the brain. A study published in the scientific journal Neuro Regulation in August 2018 proves this. Professor Erik Peper – a member of the research team answered: “The body and the brain are closely related, when sitting with the back arched, the brain will be limited in its ability to think and reflect.”

Impact on mental health

A study on the effect of body postures on mental health has found that when performing any activity with correct posture, confidence and strength are increased. This even changes hormone levels in the body, reduces cortisol levels, increases testosterone, and repels depression.

Put pressure on the stomach

Improper posture puts pressure on the neck, shoulders and back, even the digestive system. According to Physiotherapist Peggy W.Brill, a spokesperson for the American Therapeutics Association, if you practice the wrong posture for a long time, you will experience reflux of the stomach, esophagus, fatigue because you cannot breathe deeply. will happen more often. Therefore, standing upright not only helps you to grow taller, but also helps the organs to “breathe” properly


Does body weight affect posture?

Being thin or overweight also has a great influence on the actual height and it is also the top concern of many people. If you suffer from either of the above conditions, your body posture is also affected more or less. In addition, your physical activity will definitely be affected.

A person can lose up to 25cm in height if they don’t exercise or exercise in a “coping” way. Not exercising means your body is inactive. At this time, the joints will not be stimulated, the ossification process will be accelerated, causing the height to be lost for a while to develop.

How to correct posture to increase height?

To adjust the correct posture to help increase height , you can do it in many different ways. However, the most effective method is to develop a sports training plan. Certain types of stretching exercises strengthen the core muscles and bones.

Determine current body posture

Before applying the correct posture corrections, it is best to have an assessment of your current posture. The steps to assess posture are very simple, you can follow the instructions below:

  • Step 1: Stand horizontally with the mirror in the most natural position.
  • Step 2: Looking in the mirror, draw a line from ear to hip (corresponding to current standing position).
  • Step 3: Compare the straight line drawn with the standard curvature of the skeletal system.

By evaluating this posture, you can easily identify whether the current body posture is correct or not, thereby making adjustments to be more appropriate.

Stop activities that put stress on the spine

Performing strength exercises such as weightlifting, jogging, or high-intensity cardio puts stress on your spine as well. Therefore, to minimize this condition, you should stop doing activities that put pressure on the spine. Instead, engage in gentler activities like walking or doing yoga or pilates.

Strengthen core muscles

Strengthening the core muscles is very important, creating stability for the lower back. This improves posture and prevents back injuries. Sports such as yoga or pilates are ideal for improving correct posture. Some yoga movements include stretching, contracting and stretching movements, which help strengthen the core muscles, improve the health of the spine, thereby correcting body posture.


Yoga exercises to improve posture help increase height effectively

Child pose

Children’s yoga poses help lengthen the spine, strengthen the glutes and hamstrings. When performing this pose, the lower back and neck will be released from the pressure of the body.



  • Step 1: Start in a high kneeling position, neck, back and knees in line, instep of the foot touching the ground.
  • Step 2: Squeeze your belly, bend your hips forward so that your belly touches your thighs, your hands reach straight up over your head.
  • Step 3: Press your face to the floor or turn your head to the side.
  • Step 4: Breathe deeply, draw your belly, stretch your back to the fullest.
  • Step 5: Hold the pose for about 2-3 minutes and then return to the original position, repeat 2-3 more times.

Forward bend posture

This stretching movement helps to release the spine and hamstrings from the pressure of the body weight, thereby correcting the posture. At the same time, this exercise also helps to lengthen the shin bones, affecting the ability to increase height .



  • Step 1: Stand up straight, feet parallel to each other, knees straight, hands out in front.
  • Step 2: Fix your hips and bend forward slowly.
  • Step 3: Knees slightly bent, hands touching toes or floor (touch as deep as possible).
  • Step 4: Hold the pose for 1 minute and then return to the original position, repeat 2-3 more times.

Cat Pose

Cat Pose helps to correct your back bones, reducing tension in the back, shoulders, and neck vertebrae. From there, correct posture and promote height growth.



  • Step 1: Start in a crawling position, with both hands touching the ground, parallel to the knees.
  • Step 2: Inhale deeply and push your belly toward the ground to stretch your back.
  • Step 3: Exhale and push your back up.
  • Step 4: Perform this movement for about 1 minute and then return to the original position, repeat 2-3 more times.

Chest expansion pose

This exercise is especially useful for people who have a habit of sitting or standing leaning forward. The manipulations in the exercise mostly strengthen the chest, helping you stand more upright.



  • Step 1: Stand up straight, feet shoulder width apart, hands down.
  • Step 2: Bring your arms back, interlacing your fingers with palms pressed together.
  • Step 3: Keeping your back straight, eyes looking straight ahead, at the same time pull your shoulder blades to the sides and push your chest forward, hold for 1 minute.
  • Step 4: Slowly bring your chest back, lower your arms and return to the starting position, repeat 2-3 more times.


One of the most effective yoga poses to correct posture is the plank. There are 2 types of plank to help you adjust the best posture: high plank and inclined plank.

The high plank position balances and strengthens the core muscles, which are important for maintaining correct posture.



  • Step 1: Start by lying face down on the ground, 2 toes touching the ground, 2 arms folded to the sides, palms down.
  • Step 2: Fix the toes, use the force in the arms to lift the whole body off the ground, arms stretched to the fullest.
  • Step 3: Squeeze your stomach, lift your body so that your neck, back and legs are in a straight line.
  • Step 4: Hold the pose for 1 minute and then return to the original position, repeat 2-3 more times.

The incline plank strengthens the hips and glutes, helping to relieve tension in the lower back, thereby correcting your posture.



  • Step 1: Start in a high plank position, bringing your left hand to the center.
  • Step 2: Turn your body to the right, put the force on the left hand to create a fulcrum.
  • Step 3: Raise your hips up, and at the same time place your right hand on your hip or straight up towards the ceiling.
  • Step 4: Inhale deeply, tighten your abs and glutes.
  • Step 5: Align the body posture from the top of the head to the heels into a straight line,
  • Step 6: Hold the side plank position for 1 minute and then do it with the opposite side, repeating 2-3 more times for each side.

Downward-facing dog pose

Downward facing dog helps relieve back pain and strengthens and tones muscles in the neck, shoulders, and back. Doing this pose regularly helps improve posture quickly.



  • Step 1: Start in a kneeling position, knees hip-width apart, hands shoulder-width apart.
  • Step 2: Inhale deeply, raise the hips up so that the whole body creates a triangle with the ground.
  • Step 3: Fix the hips, straighten the legs as much as possible. Simultaneously, stretch your back and arms in front.
  • Step 4: Hold for 1 minute and then return to the original position, repeat 2-3 more times.

Some simple tips to improve posture

According to , to improve your height quickly, you need to pay attention to the following posture improvement tips:

  • Pay attention to adjusting body posture in all daily activities such as walking, standing, lying down, sitting, playing sports or performing other activities.
  • Maintain a healthy weight: Extra weight can cause problems with the pelvis and spine, weaken the abdominal muscles and lower back pain, and damage body posture.
  • Increase physical activity: Maintain a routine of sports such as yoga, tai chi or stretching that strengthen the core muscles (the muscles around the abdomen, back and pelvis), thereby stabilizing the posture .
  • Ensure a balance between body height and height of equipment and utensils (study table, bicycle saddle, …).
  • Choose the right shoes: High heels can cause imbalance, flat shoes can affect the spine. This puts stress on the muscles, affecting the performance of correct posture.

Another simple trick you can use to improve your posture is to use a tennis ball. The way to do it is very simple, you just need to throw and catch the ball between your hands horizontally. This creates a cushioning effect and helps you maintain correct posture.


Improper posture is a common and alarming habit among young people today. Poor posture not only makes you look shorter but also inhibits the growth of height in each stage. Therefore, in order to grow taller continuously and quickly, you should maintain the correct posture to help increase height.

If you have been in the habit of doing wrong posture before, start correcting now. Instead of doing high-impact exercises, you can choose yoga or pilates to strengthen your core muscles, correct posture, and stretch bones to promote height growth.

Besides, do not forget to maintain a balanced nutrition and have a suitable rest time for maximum height growth.