Can you grow taller after 20? Study shows how Pilates can help you appear taller and improve posture
Pilates is a low-impact, full-body workout that improves core strength, spinal flexibility, and postural alignment, helping you appear taller naturally.
In a study shared by the New York Post, participants who followed a consistent Pilates mat routine for 10 weeks gained an average of 2.7 cm in visible height. While their bones didn't grow, spinal elongation and improved muscular support reduced hunching, making them appear taller and more upright.
Other effective workouts, such as yoga, stretching, swimming, and dead hangs, also support height and posture.
What is Pilates and how does it help in height growth
Pilates is a low-impact, full-body workout that focuses on core strength, postural alignment, spinal flexibility, and controlled breathing. The method aims to improve body awareness, balance, and coordination, all while strengthening the deep muscles of the abdomen, lower back, hips, and thighs (known as the "powerhouse").
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By realigning your body and retraining postural habits, Pilates can help restore your natural height and make you appear taller and more confident.
Mechanism
Effect on Height Appearance
Spinal Decompression
Restores natural disc space, reducing compressed posture
Posture Realignment
Brings head, spine, and pelvis into optimal vertical alignment
Core Strengthening
Supports better balance and upright body structure
Chest Opening Movements
Reduces rounded shoulders and forward head posture
Flexibility in Hamstrings/Back
Frees up tight muscles that pull the body downward
Pilates exercises for spinal lengthening and better posture
Here are some effective Pilates moves that help improve posture and make you appear taller:
Swan dive
– Strengthens the back muscles and opens up the chest
Spine stretch forward
– Encourages spinal articulation and stretches the hamstrings
Roll-up
– Builds core strength and enhances spinal mobility
Shoulder bridge
– Realigns the pelvis and activates the glutes and core
Wall roll-downs
– Helps lengthen the spine and relieve spinal compression
Practicing these exercises consistently can lead to improved posture, better spinal alignment, and a taller, more upright appearance.
Other workouts that support height and posture
While Pilates is one of the most effective workouts for posture and height appearance, others can complement your routine:
Yoga: Builds flexibility, especially in the spine and hips
Dead hangs: Temporarily decompress the spine and improve grip strength
Stretching routines: Keep the hips, hamstrings, and shoulders open
Swimming: A low-impact, full-body workout that encourages spinal extension
Combining these with Pilates creates a holistic, posture-improving regimen.
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