Yoga & Pilates Exercises to Increase Height

As people age, gravity causes the disks within the spine to become compressed. As the vertebrae become closer together, it reduces the height of the individual. Another reason people shrink is due to osteoporosis, which, according to the Mayo Clinic, causes the bones to become weaker due to decreased levels of calcium and phosphorus. Stretching exercises in yoga and Pilates will add flexibility to the vertebrae and keep the muscles elongated and the back from hunching over with age.

  1. Yoga - The Cobra

    • This yoga exercise will elongate the spine and extend the spinal disks to maintain flexibility. By regularly stretching the spine, it will prevent the vertebrae from becoming compressed. Place a yoga mat on the ground and ensure that the floor is free from any obstructions. Lie on your stomach and place your hands directly beside your chest with your palms on the mat. Make sure your legs are extended straight behind you and you keep your arms close by your sides. As you inhale, push your upper body up in the air by extending your arms. Keep your hip and lower body in a relaxed position on the ground as your chest and head are brought into the air. Take five deep breathes and carefully bend your elbows to lower your chest back to the ground. Repeat this movement five times to fully stretch the spine.

    Pilates - Forward Spine Stretch

    • This Pilates exercise will stretch not only the spine but also the entire lower body. Stretching is important to retain flexibility and length to muscles as well as the spine. This exercise will increase the space between the vertebrae to prevent disk compression and repair damage from already compressed disks. Sit on the floor and extend your legs and arms directly out in front of you. Make sure your legs are at least shoulder-width apart. As you inhale, bring your chest forward to over-exaggerate your posture. When you exhale, curl your shoulders, head and neck toward the floor and scoop your belly button inward as if you were trying to bring it close to the spine. Imagine you are bending over a ball. While reaching forward, inhale again and hold for 1 second. As you exhale this breath, deepen this stretch by bringing your belly button further toward your spine. Inhale again and roll your body back to an upright sitting position. Breathe deeply for five seconds and repeat this exercise.