Exercises to Elongate Your Body

Although you can't physically grow taller just because you want to, there are things you can do to make yourself appear taller. To elongate your body is to create the look of a longer, leaner silhouette, improving your posture, slimming your body, and making you appear thinner and taller as a result. The key to doing this is to incorporate stretches into your workout plan. Even just 10 to 15 minutes of stretching a day will make a big difference, and it will also help to promote flexibility and improve your balance. Perform your stretches before or after a workout, or even separately during the week. It's one of the most effective ways of elongating your body. Incorporate different stretches to target the different major muscle groups, in the upper and lower body.

  1. Seated Hamstrings Stretch

    • The seated hamstrings stretch opens up your hamstrings muscles located on the back of your thighs, creating the look of elongated legs and improving your posture. Start in a sitting position on the floor, with your back straight and your legs fully extended together in front of you. With your shoulders relaxed and down, flex your hips and push your torso down, reaching your hands toward your toes. Lower your chest onto your legs and tuck your head down, so you can feel a light stretch in your legs.

    Dirty Dog

    • The dirty dog is a dynamic stretch that utilizes the muscles in the abs, butt and hips. On your hands and knees on the floor, with your knees directly under your hips and your hands directly under your shoulders, engage your core before starting the exercise. Slowly lift one knee off the floor, raising your leg up to the side. Lower back down to your starting position and repeat with your other leg.

    Child's Pose

    • The child's pose is a static stretch that targets the abs, butt, hips and legs. Start on your hands and knees on the floor. Sit back on your heels, lowering your torso to the floor, your arms extended straight out above you. Tuck your head in between your arms. Widen your knees slightly, bringing your hips toward the floor. Hold, then return to your starting position.

    Lying Crossover Stretch

    • A static stretch, the leg crossover stretch targets the glutes and upper legs, helping to slim your lower body and make you look more elongated overall. Lie flat on your back on the floor, with your arms extended to the sides and your legs extended down. Lift your left leg straight up in the air and slowly lower it over to your right side, until it reaches the floor. Keep your upper body rigid during the movement. Hold, then return to your original position and repeat with your right leg to the left side.

    Overhead Triceps Stretch

    • The overhead triceps stretch targets the triceps muscles, located on the back part of the upper arm. This static stretch is ideal for creating toned, elongated arms. Start in a standing position, legs shoulder-width apart, arms at your sides. Put one arm over your head, your hand resting on your back. Grasp the elbow of your bent arm with your opposite hand, pulling your elbow down toward your head slightly. Hold, then return to your starting position and repeat with the opposite arm.

    Considerations

    • Although stretching both before and after a workout is beneficial, static stretching is preferable after a workout, dynamic stretching beforehand. Static stretches refer to those that you hold in the same position during the movement, while dynamic stretches are moving stretches, which increase the body's core temperature and help warm the body up before a workout. Hold static stretches for about 30 seconds to achieve maximum results and help prevent injury.