How to Grow TALLER & Increase Your HEIGHT | Lengthen Your Neck and Spine
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- Опубліковано 10 лют 2025
- 🌟 Are you ready to stand tall and confident? In this video, Dr. Jon Saunders curated the top 4 exercises that can help you grow taller, increase your height and promote the elongation of your neck and spine with better posture!
📏Whether you're looking how to fix your posture or gain a few inches in height, incorporating these 4 exercises into your daily routine may just be the key to reaching new heights-literally!
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📚CHAPTERS:
0:00 🎬 INTRO.
0:48 🌙Sitting + Gravity + Weakening
2:07 🔍 Exercise 1: Prone YW's
Follow along as we guide you through this targeted exercise designed to strengthen your core and lengthen your spine, helping you stand taller.
3:53 🤸♂️ Exercise 2: Supine Thoracic Traction + YW's
This exercise will not only enhance your posture but also contribute to a more flexible and supple spine.
6:25 💪 Exercise 3: Chin Tucks + Lateral Flexion
A strong and flexible neck can significantly impact your overall height perception. Learn easy and effective neck exercises that will not only strengthen the muscles in your neck but also promote proper alignment, giving you that extra lift you desire.
8:34 🏋️♂️ Exercise 4: The Titanic
This exercise brings it all together!
10:06 Summary
10:56 🏁0:00 OUTRO.
👉 Remember, consistency is key! Incorporate these posture fix exercises into your daily routine, and over time, you may notice positive changes in your height and better posture.
📌 Don't forget to like, subscribe, and hit the notification bell to stay updated on our latest content. Comment below with your favorite height-boosting exercises or any questions you may have! Let's stand tall and reach new heights together! ✨
#growtaller #HeightIncrease #PosturePerfection #FixYourPosture
🔗Link to exercise summary: chirofirst.ca/...
📜REFERENCES:
pubmed.ncbi.nl...
pubmed.ncbi.nl...
pubmed.ncbi.nl...
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AS ALWAYS, PLEASE CHECK WITH YOUR PRIMARY HEALTH CARE PROVIDER TO DETERMINE IF THE CONTENTS OF THIS VIDEO ARE APPROPRIATE FOR YOU SPECIFICALLY. Some or all of these stretches/exercises/movements may be contraindicated if you have certain underlying spinal conditions such as spinal degeneration, spinal stenosis, disc bulge/herniation, instabilities, and other undiagnosed spinal problems.
🌐Please visit our website at: www.chirofirst.ca
www.chirofirst.ca
Dr. Jon Saunders, B.Kin., D.C.
Chiropractic on Eagle
Newmarket, ON L3Y1K5
Tel: 905.953.1028
Clinic Hours:
Monday 730 AM to 600 PM
Tuesday 730 AM to 530 PM
Wednesday 230 PM to 600 PM
Thursday 730 AM to 530 PM
Click here for directions:
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The information provided is strictly for educational/information purposes ONLY. The information provided on this channel, all videos, and all comments and replies to comments/questions is intended for information purposes only and does not constitute medical, chiropractic, health or other advice of any kind or nature. No professional relationship exists or existed by viewing / interacting with the content on this channel. The viewer or recipient of information on this channel / videos / replies to comments should consult a physician and / or their primary health care provider in matters relating to their health. This channel / videos / replies to comments does not contain all information available regarding the subjects addressed in this channel / videos / replies to comments and it may be outdated. This channel / videos / replies to comments has not been created to be specific to any individual’s needs. The creator/owner of this channel has no liability or responsibility whatsoever to any person or entity regarding any matter related to this channel / videos / replies to comments and / or its contents. Graphics and animated content used in videos comes from Canva PRO membership.
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:)
Thank you for the video .
Hello, sir. I WAS 5FET 3.5INCHES BEFORE WHEN I WAS YOUNG. BUT NOW. I AM NEARLY 40.NOW I BECOME 5FEET 2.40 INCHES. HOW I BECOME 1INCHES SMALLER THAN AS USUAL IN MY YOUNG AGE.. I AM TOTALLY UPSET
My hight is 5.5 inch and I am 17 year old can my height will be 5.9 feet without any exercise? If your answer is no then what should I do to increase my hight
Hi I know this may sound like a stupid question but this video only help those who have a back issues or poor posture get taller or can people who are just not happy with their height gain inches as well?
I think you are so wonderful, excellent teacher and a very generous man. If people follow your advise, so clearly explained and performed, they will CERTAINLY SUCCEED!
Thank you. :)
Right! he is qualified.
Thanks!
Thank you so much!
I was measured at 5'11" in 8th grade..I'm a bit under now..just measured last night..gonna try this and be back ...thank you
You got this!
It is February 4th 2025 now. I am a 21-year-old Asian man. My height is 177cm now. I want to be taller so I will do your exercises. I will be back here after 3 months and announce my result
Great!
Age: 26 🌱
I'm a girl.☀
before I started shiydf I was 165cm
after 2 months and a half almost now 169cm!!
IT REALLY WORKS I'M SO HAPPY. I achieved this result by both using shiydf and doing regular streching exercises and I STILL CAN'T BELIEVE IT.! TRUST THE PROCESS 🧡
Glad you enjoyed the exercises.
Wait this genuinely works?
I heightmog you I am a 26 year old indian man 185cm trying to get to 190cm. I also want to get more jacked so that I am physically feared.
Plz reply what is shyifd @@drjonsaunders
Did these exercises only improve your posture or did they also lengthen your back
I wear platform shoes and a lot of hair mousse.
That can work too! Thanks for watching. :)
Why are you so insecure?
Can any thing be done when I have a curved back ?
Me too! But I've since lost my hair, so now I wear a Stove pipe hat... I call it the Brunel protocol.
Haha, me too.
Thank you ❤ Feels great afterwards and yes, just a tiny bit taller.
You’re welcome 😊
2:29 first
4:25 second
6:44 third
9:23 fourth
Thank you. :)
I have scoliosis and every time I do postural exercises I can’t walk or in pain for days. You are a gifted person to explain exercises that I’ve been doing for over 20 years correctly. I have no pain and really do feel better and can breathe better. My only question would be do you hyperextend your neck or look slightly forward during the Superman posture. I do feel taller. Thank you very much.
You can keep your neck neutral, however, if you have forward head posture, you can slightly extend. All the best!
just for myself to come back everyday :
1st exercise : 2:29
2nd : 4:25
3rd : 6:44
4th : 9:23
You got this!
New subscriber here. Been doing your exercises. Love them and your calm teaching. 👍🏼 God bless! Thank you for sharing your knowledge, Dr Saunders. 🙏🏼
Thanks for subbing!
3 years ago, I had a herniated cervical disc, and since then, I have been constantly suffering from neck muscle tension. In the morning, I wake up feeling as if my head is pressed into my body. Throughout the day, but especially at night, I hear the pulsating beats of my heart intensifying. Despite everything I have tried, such as blood pressure reduction and cervical spine exercises, I cannot escape from this pulsating, hissing sound. What else could I do? Thank you in advance for your assistance.
It's hard for me to say without examining you fully, I suggest you finding someone who can properly assess your cervical spine. Best wishes.
Thank you
My daughter was troubled with this kind of pulsating beats...I resorted to prayer( if you believe in the living God ever willing to help us) .I was troubled with her experience,I never heard of it before. I asked for divine intervention in Jesus mighty name. She has never had it again. The experience lead me to do research on it ,learned it is nothing serious most time except for the distressing sound.Also some activities like sudden withdrawal from drugs can cause it. She was on some self prescribed herbal drink then I asked her to stop it also
Please read up on it, search the internet. May the Lord of heaven and earth extend his hands of mercy and healing to you this morning ( From Nigeria). ..in Jesus mighty name.
Above all refuse to be defeated in your heart,it will keep you on top untill final help comes
How are you? What did your doctor say @@improtom7085
thanks doctor jon! :) these exercises really helped i grew 5 centimeters (i’m 160 cm now at the age of 11) wish you the best! :)
Great to hear!
I’ll start doing it daily and come back for updates
You got this!
I will definitely try these, thank you. I love that you call the last one Titanic! 😅
:)
These will be most beneficial for someone my age. I'm pretty vigorous but my posture over the last couple of years has really changed. I'm looking forward to doing these, as they seem to more geared to effective but not too stressful for an older body. Thank so much !!!
My pleasure!
It can be helpful to whomever
Thanks Dr. Saunders, I will perform these exercises. I remember some doctors said something about a disk perhaps in my back wasn’t good or missing. I am extremely over weight at 5 feet 4 inches. Thank you so much. I will subscribe.
Also doctor I see a lump on my left shoulder on top.
Wonderful! You got this!
Hello Doc, I just stumbled upon over this video by chance. Awesome indeed. Thx a lot for sharing your knowledge and thoughts with us. Have an amazing day. Cheers. P.S.Subbed2 🎉🎉🎉
Glad it was helpful!
Thanks a lot, will apply this on my daughter who is 12 and has a slight scoleosis
Glad it was helpful!
Wow oh my god.doc that was the best.i just tried.my neck muscules were frozen before this exercise.
Great, thanks for sharing!
Fantastic, I love your explanation , instruction, treatment and ...................
Thank you! :)
Your explanation is really good. I hope this helps me improve my health, posture and height. Thank you for sharing your acknowledge.
I also appreciate your accent and your pronunciation, which definitely helps foreigners like me that your words are clear.
Greetings from México, what a nice video.
I appreciate your feedback 😊
Can I do these exercises with a straight neck diagnosis? I've been told you're not supposed to do chin tucks. Thanks! your other videos are super helpful :)
Yes you should be able to...watch out for chin tucks, as they can do more harm than good in those with a reversed cervical curve.
Exercise start from
2:12
Thank you!
Tongue posture and eye leveling. Looking upward with tongue on the roof of the mouth, slowly move your head down without losing eye contact to the upward direction. Repeat it.
When walking or standing try to use in one of your feet the outer side, the external side to help removing knee pressure.
Thanks for sharing!
#1) PRONE YW'
3 sets of 10 Repetitions
#2) SUPINE T/S TRACTION + YW'S
3 sets of Repetitions
#3) SUPINE CHIN TUCK + LATERAL FLEXION
Hold for 5+5+5 seconds, 3 Reps/Sets
#4) TITANIC
Hold 5-10 Seconds , 5-10 Sets
Thanks for the summary!
Thanks so much. I suppose this exercise will also fix the beginnings of the dowager's hump.
Indeed!
I am doing i hope it will work . Happy to see positive comments ... Plz explain any exercise for arm and leg legth. I have a bit shorter than other body parts ...
Follow along please. :)
Great video!
Thanks!
The last exercise has to be executed with lumbar spine leaned to the wall, squeased abdominal muscles !! This is the kee of this exercise, because it streaches the paravertebral ligaments and strenghtens core muscles. Without lumbar lordosis!! No arch can be seen ! Flat back against the wall!!!
That would be a completely different exercise to achieve a different goal. Thanks for sharing.
Hello doc, i have bad posture, yesterday i measured my height, i tried to as straight as possible. It's 170cm, IF i do this excercise, will i be 173 cm or something? Or it will just keep my body straight naturally so i will get the same result which is 170cm?
Hard to know without putting in the work - you got this!
In exercise #4, where are your feet in relation to the wall? How many inches from the wall is the back of your heel? Thanks for these.
2 to 3 inches off the wall. Thanks for watching!
Thank you so much for the video! One question.. how many days you should be doing these exercises in order to see the best results?
Daily until you notice a positive change. Best wishes.
Wow I need this exercise❤ I'll do it starting tom😂
Great thanks for watching and good luck with the routine. :)
What are YW's at the end of your video?
Exercise for improving posture.
@@drjonsaunders what does the Y stand for and the W? Are they acronyms for particular words?
I have fractured vertebrates 7 to 12 some are healed I'm sure not all and I would like to see exercises for that cuz my back hurts everyday thank you🎉
That is something I suggest you see your doctor for. Best wishes.
My neck feels so much better and feel relief
Wonderful!
Hello sir, Im 21 years old and i want to improve my height. Right now I am 5.5 . Can i improve my height by doing this..? Please reply
Yes if your posture is off...please follow my video. Take care.
Hey! Hope you are doing well Dr. Jon! From your experience, how much have your patients grown after fixing a mild case of lumbar lordosis? Did you record how much height you gained after doing postural exercises?
It depends on the severity of their posture issues to start. The worse they are to start, the more increase. :)
@@drjonsaundershey! Thank you for the reply! In your experience, negating anomalies, what has been the lower/upper bound? Is it between 0.5-1 inch in general?
Im having a short lengthed neck do these exercises helps me to grow atleast 1or2 inches
If your posture is off, then they will certainly help!
Thank you so much 🙏🏼❤
No problem 😊
Thank you very much! 💜🌠💫😉
You are so welcome!
Great tips!
Glad it was helpful!
How long its needs be done to notice the changes ?
A good time frame would be 4 weeks to see some positive changes.
Starting from today. I shall let you know in 60 days, let's say the begining of December.
👍
Im waiting
Me too waiting
Do i need to do every exercise ? Thank you .
Yes you do! :)
I will try your exerce because it is fast and I will have grow up quickly.
Great, thanks for watching!
Excellent Exercise Dr Saunders ✨️💖
Thanks so much!
?? Doc, I just got a rhizotomy at C-5-6 and still experiencing pain. it's only been a month. i don't want to do that again, though. I want to do some easy exercizes that willl me ease into better health. I'm 77. Thanks!
I'm sorry to hear that, but that is something you should discuss with your doctor. Best wishes.
i was 174.736 one year before now I'm 170 i almost loses 5 centimeters how to recover age 22
Fix your posture = increase in height.
Fantastic info Thank you 🎉
Glad it was helpful!
These exercises work! 4 days after doing them, I'm now 5 ft 8 (up from 5 ft 7). 😃
Great!
@@drjonsaunders 💃🏼👍🏼🙏🏼 thank you!
how old are you 😊
Really! U r age
@@shidah2017hi
So glad I came across your channel today. Thank you so much for the exercises.
Do they need to be on the floor, or can do them on a bed, if it’s firm?
Yes a firm bed should work as well...best wishes!
@@drjonsaunders Thank you. My neck feels very relaxed after doing these. Not felt this tension free for a very long time 🙏🙏
Thank you so much for sharing and I will try it.
Hey, I want to permanently become 1 cm taller. I have a round back, so the exercises are perfect for me, but I wanted to ask when I'm 1 cm taller whether the 1 cm will go away if I stop the exercises but still pay attention to my posture
Being posture aware will help maintain it...best wishes.
Sir shall i have to do this two time in day or it's okay to do one time
Twice daily is sufficient!
Hi, thank you for your vedio, I am 28 years old and I have about 61 degree kyphosis, can I decrease my curve and get back to normal curve by this excersie?what is the max set and rep can I perform this excersie?
Thank you very much
Please explore my channel for help 🙏
HELP ME!!
I'm a female, almost 16 years old. Height 5'1 and i want to be at least up to 5'3. 2 months back i went to a dr, he asked me my joint's report to see if my growth plates are fused or not. He said it is 95% fused. It is not completely fused but it will take 6 months to a year to fuse. And i also want to fix my anterior pelvic tilt.. HELP ME DR..
Please some of my posture correction videos to help. Best wishes.
How much time does these exercises take to give me 3inch of hight
3 inches is a big ask, unless your posture is seriously hunched forward. Best wishes.
Chat gpt recommend me this video 😮😮
Interesting!
Are these exercises okay to do if you have osteoporosis 😮?
They should be OK, but always best to ask your doctor. Best wishes.
My short heroes: Mother Theresa, Queen Elizabeth, Harriet Tubman, and a few people in my personal life I won’t list now.
🙏
..Excellent Exercise Dr Saunders🙏Age = 21
Height = 172 cm📐
Goal height = 185 cm📐
Month 9 = ✅
In nine months of following these Exercises and taking the Shiydf supplement, I managed to grow 12 cm. It's a wonderful combination!😍😍🕺
Thanks for watching!
Wait, seriously? Did you really grow so many cm? Is it permanent or temporary?
@@a.m.t.s.he didnt. If he did these exercises influenced it only a bit. It was just natural growing
This Dr Saunders, looks like a good - painless stretch exercise, would your set of exercises combined with going to a "stretching clinic " apparently there's places that specialise in stretching your entire body. Is it called physiotherapy? I need to get rid of my stiff joints there's inflammation in my body, after 45, I'm 48.
Professional help from a chiropractor or physiotherapist can definitely help you more specifically. Best wishes.
So clear
Thank you! :)
I want to know if this idea is available. Rhomboids and lower trapezius are attached to spine and their direction is horizontal. So if i train those muscle and so those muscles go through hyperplasia and hypertrophy, they will push away each other. That means they can push vertebral bones away too. So if i train rhomboids and lower traps can i increase space between vertebral bodies?
No.
@@drjonsaunders i want to know why it is unavailable can u pls explain for me?
It is because you gain height through your thoracic and cervical spine due to posture improvement, not because the discs increase in size.@@user-wy3kl5tx7n
Will these exercise work after the ending of growth period?
If your posture is bad, they can help.
My thoracic spine is so straight it doesn’t have a curved at all, neck curve is gone, lower back curve is minimum. Whole back feels so tight, painful and just super uncomfortable. Chiropractor, yoga, have not helped…. I guess it’s just so uncommon it’s hard to find any exercises that can help to correct this. Do you have any tips? Thanks 🙏
That is a tough posture pattern to correct by yourself, you need to find a "corrective care" chiropractor. That will be your best chance of getting the help you need. Best wishes.
10:08 summary. Thank you
Thanks for watching!
Is that possible that I live in a bad posture whole day for two years but my posture is correct? And if it is possible even then how much can we grow by trying this?
Yes, please follow my video daily for best results.
Thank u bro I went from 6ft3 to 6ft4 in a month
Nice work!
Why do u need height lengthening when u have e 6'3 @@drjonsaunders
Disc degeneration and bulging is seen as multiple levels more marked at C4C5 level indenting thecal sac . No frank disc herniation or significant extrinsic pressure on thecal sac and nerve root. 2. There is straightening of the normal curvature most likely due to muscle spam. Can you tell me its treatment and exercise. Thank you.
See my video on best exercise to restore a cervical curve, but I suggest you seek care from a corrective chiropractor. All the best.
Any exercises for increasing thigh length?
Unfortunately not, your growth genetic potential influences that.
شكرا لك
هذا تصحيح للعمود الفقري لاظهار الطول الطبيعي ...
لدي طريقه لزيادة الطول ولو بعد الثلاثين وانا اكتشفتها وطببقتها ونجحت معي بشكل واضح وهي بإختصار تمديد الظهر وفقراته خاصة السفلى ..
وطريقتك هذه اطبقها للفقرات العليا للتصحيح
Thanks for watching and commenting!
ماهي الطريقة من فضلك
Are these excercises really work
They do!
Thank you.
You're welcome!
This is a very useful video!!
Glad you think so!
Does it works after 30
Does it help to lengthen your neck?
Yes.
Hello I'm 19 male about to turn 20 January 28 and I'm 6'5 without shoes and 6'6 with shoes will I be able to increase my height with these exercises?
It depends on if your posture is off...try the exercises in the video...best wishes.
Hello teacher, I have a question Please answer I am 20 years old, but I am very short If it's possible, can I grow taller after 18 years old? Thank you for your response
Yes in some people they will continue to grow past 18, but at a much slower rate...if your posture is bad, using the exercises in the video may be helpful.
Sir have u ever come across a patient who has bppv in both ears??? If bppv is in posterior canal in both sides, then how one should do eplay? Which ear to start with? What time difference between each ear eplay???
Yes, typically you would start with the worst side first, until improved. Beware that sometimes you can have canal conversion and the problem may move into the lateral canal, or very infrequently into the anterior canal, this is where it may be wise to get some professional help. Best wishes.
@@drjonsaunders ok thanku sir
I am 73, and have never had good posture. Is it too late? :)
Never too late!
Your video is diamond☀. I also increased my height with Shiydf. I grew 7 cm in about 2 months and this result is great for me. It contributed a lot to my life and myself💖
Thanks for sharing!
Lol
It really works.i was bent over and I stood up.was 5ft6 now I'm 6ft 2 !!
@@drjonsaunders
Is there the age limit to do that .?
@@markanthony-f1e give me a break
Does this help you grow if your an teenager?
If your posture is bad, it can.
Which time does this exercise
It depends on severity. Best wishes.
Brother, please give me some ways or exercises to make my legs fat❤
Do you mean stronger?
Thank you
You're welcome!
Sir does anterior pelvic tilt affect height ?
It can in some cases.
Hello Doctor is 163 cm a good height for a 14 year old boy ?
Everyone is unique and will grow at different rates and times. Keep positive. :)
Hello Dr can i gain 1inch by decompressing my spine
Yes if it is posture-related...follow along my video. :)
@@drjonsaunders uhhhhh TQ DR
If, for example, by using the exercises I take 2 cm and then stop them, I will lose these points ?
Possibly.
Hey Dr i start this exercise yesterday 22.11.24 specially first 2 of your exercise. but i feel neck pain the back side did 2 time per day 1 time when i wake up amd 1 time at night before sleeping so is that ok a bit neck back pain i am 32 can i be taller or not.? .
It's definitely possible if your posture is off. Best wishes.
Love it ❤❤❤
🙏
❤❤❤@@drjonsaunders
Just a question do I stay the height permanently or does it not stay?
As long as you keep good posture. :)
@@drjonsaunders oh ok thank you
Bonjour, peut on faire ces exercices avec de l'arthrose cervicales et épaules svp? Merci
Oui, vous pouvez, mais n'insistez pas trop fort... et demandez à votre médecin s'ils vous conviennent. Meilleurs vœux.
@@drjonsaundersmerci beaucoup j'ai aussi 1 légère inversion de la courbe cervicale (coup du lapin) c'est possible aussi? 😢😊
Thank you… good stuff:)
Glad you enjoyed it!
I have bad posture and for long time, and it causes so much discomfort in neck so somehow i developed a habit cracking neck and pressing it until it sound or feel good. This habit turned into a bad activity i unknowingly or if i am in mentally depressed i crack neck and it turned into a excess habit sometime, forcefully neck cracking pressing down chin or presaing down from head to crack it happens sometime uncontrollable. I faced some issue but it healed itself before but now its getting worse. I had an xray here it is. Plz is there any problem in those x rays, if i stop this habit somehow will it heal itself even if i fell so stiff and uncomfortable if i dont crack it.
My problem caused by excessive or forcefull activity in neck in different motions. So now should i take exercise? Or i should wait to heal it? Plz give me some advice sir. In my country these kind of proper therapy or treatment isnt available that much, and its not possible for me to go abroad. Plz give me some advice Through online and help me with this sir i promise i will overcome this habit i am only 19 years old. Thanks for your time
The most important thing you can do is stop "cracking" your own neck. Best wishes.
@@drjonsaunders thanks for ur advice. How can i send u my x rays?
Im 30 years old can this add height to my height? im 1.62
It's only possible if your posture is off. Please follow along with me in the video. Best wishes!
Does it increase 15years girl height by doing this exercises for one week ? Pls tell Dr.
Likely not in one week, but if posture related, keep at it and it should it help.
if i have good posture is it still possible to get an inch or so?
If your posture is already ideal, likely not if you have stopped growing - best wishes.