Exercises

There's a growing belief floating around gyms, TikTok feeds, and climbing walls: rock climbing could make you taller. It’s the kind of rumor that sticks—someone swears they gained an inch after a summer at the bouldering gym, and suddenly everyone’s sizing up their harness. From influencers showing off before-and-after photos to gym coaches mentioning posture gains, the idea has gained momentum. On the surface, it sounds logical. Climbing stretches your body, decompresses your spine, and builds a strong, upright posture. But does that mean it actually increases your height?

Stand in front of a mirror, roll your shoulders back, and lift your chin—notice how you instantly look taller? That’s not a magic trick. It’s the simple truth that posture plays a huge role in how tall you appear. When the spine is stacked the way nature intended, the vertebrae align, your natural curvature balances out, and your stature reaches its full potential.

If you grew up hearing that lifting weights could make you shorter, you’re not alone. This warning has been passed around for decades, usually from an older coach or a concerned parent who “heard about a kid whose growth stopped after the gym.” The story usually traces back to a time when equipment was crude, supervision was poor, and a few unlucky injuries—often to the growth plates—were enough to spark a long-lived myth. What most people didn’t realize back then is that those injuries came from unsafe training, not from weightlifting itself.

Most people think height is set in stone—but there's more to the story. Over the years, I’ve heard countless clients ask, “Does acupuncture make you taller?” Not in the dramatic, miracle-pill way some might hope, but it can nudge your body in the right direction. We're talking posture correction, spinal decompression, hormone support—real, physical factors that influence how tall you appear and sometimes, how your body functions.

Look, I’ve been in and around fitness, rehab clinics, courtrooms, and underground circles for over 20 years. I’ve seen fads come and go, and this one—“do pull-ups make you taller?”—has been floating around since the early 2000s. Still, every year, a new crop of teens and late bloomers latch on, thinking there’s a shortcut. So let’s just be blunt: pull-ups won’t make you taller. Not now, not later, not ever—not in the way you’re probably hoping.

The Cobra exercise, known in yoga as Bhujangasana, is a backbend pose that stretches the spine, strengthens the lower back, and improves posture. This pose involves lumbar extension, where the chest lifts while the lower body remains grounded, creating a deep spinal stretch. Many believe that incorporating the Cobra stretch into a regular stretching routine can help with height growth by promoting vertebral decompression and enhancing spinal flexibility.

Let’s get something straight right away: stretching won’t magically add inches to your bones once you’re past puberty. That’s not how human biology works. But the idea that stretching can make you look taller? That’s rooted in some truth. The spine compresses during the day, shaving off about 1 to 2 centimeters. Simple moves—like toe touches, hanging, or even lying flat on the floor—can help decompress the spine and reclaim that lost height. It’s not permanent growth, but it’s real enough to notice in the mirror or on the tape measure.

Let’s cut straight to it—the gym won’t magically make you taller, but the way you train can make you look taller. You’ve probably heard people say lifting weights stunts growth, or that doing stretches will somehow boost your height overnight. These are half-truths, wrapped in just enough bro-science to sound believable. Truth is, your height is mostly set in stone by your genes, especially after your growth plates close during adolescence. But here’s where it gets interesting—the gym can still work in your favor if you know what you’re doing.

Let’s be straight—sit-ups won’t make you taller. I’ve seen this myth float around gyms, forums, even so-called “biohacking” spaces. Sit-ups are a solid core exercise, sure, but they don’t trigger skeletal growth. Height is largely genetic, and once your growth plates close (usually by 18–21), that’s your natural limit.