Don’t bend from your upper back or you won’t stretch the lower back muscles properly.

Bridge exercises are also called pelvic tilts. They stretch your hip flexors, which can decompress your spine so you’re able to sit or stand a little taller.

Repeat the hip flexor stretch 3 times for each leg every day. If you have a hard time kneeling, stay standing and slide 1 of your legs forward until it bends slightly. Then, repeat this for the other leg.

To help your spine stretch out even more when you come out of the pose, get on all fours before you move down into child’s pose.

Choose sports or activities that you enjoy so you’re more likely to do them regularly. For example, try swimming if you want a low-impact form of exercise that also helps you stretch your arms, legs, and back.

Imagine the straight line whenever you notice yourself slouching throughout the day. It will take some practice, but eventually, you’ll stand straight and tall without even thinking of it.

It’s also a good idea to get up and stretch or walk around once an hour so your muscles stay flexible.

For example, stand up straight to do the mountain pose. Keep your feet together and stand so your weight is balanced across them. Hold your arms down at your sides while you draw your shoulder blades back. Breathe in and stand in the pose for 30 to 60 seconds.

Check your local community center for classes they offer. You may be able to sign up for a beginner or intermediate Pilates class.

Cheese doesn’t contain the same dairy proteins that are responsible for height growth, so stick to milk and yogurt. It doesn’t matter if they’re full-fat, low-fat, or nonfat.

Fruits and vegetables, such as apples, dried fruits, salad, or steamed vegetables Whole grains, such as whole-wheat bread or brown rice Milk or yogurt Protein-rich food, such as beans, lean meat, eggs, nuts, or seeds

Although caffeine and alcohol don’t stunt your growth, they can cause other health problems. Instead of reaching for an alcoholic or caffeinated drink, try milk which is proven to help you grow taller.

Your body also repairs itself while you sleep, so you’ll feel better after a full night’s sleep.