Health Debunked: Does Stretching Make You Taller?

If you spend any time scrolling through Instagram or TikTok, you’ve likely seen a viral video or two that shows a person measuring their height, doing a quick series of stretches, and then measuring their height again. In most cases, the person is a few centimeters taller at the end of the video than they were in the beginning. 

So, does stretching make you taller? We dug into the science and talked to a couple of experts to find out.

What is stretching?

Stretching is an exercise that involves flexing or elongating a specific muscle. There are two main types of stretching, which are: 

1. Static stretching: stretching a muscle as far as you can and holding the position for about 20 seconds 

2. Dynamic stretching: extending your muscles as far as possible with repeating movements

There is also pre-contraction stretching, which consists of different techniques to flex a muscle before it is stretched. 

Why is stretching important?

In addition to feeling good, stretching has a lot of benefits that make it a key part of exercise routines. 

“Stretching is helpful in improving flexibility and overall mobility and, unsurprisingly, is associated with improved athletic performance,” body performance and injury expert Rami Hashish, PhD, DPT, told GoodRx Health. “Moreover, stretching can lead to improved blood flow, muscular efficiency, and a reduction in injury risk.” 

Regular stretching has also been shown to improve force, jump height, and speed in runners, Hashish added. The emphasis is on the word “regular,” though. Occasional stretching may feel good, but it doesn’t have a lasting effect. 

You need to make sure you’re stretching at least several times a week — if not daily — to see results, according to Joseph Lee, MD, an interventional physiatrist who specializes in rehabilitation, physical medicine, and orthopedics at Mount Sinai Hospital in New York City.

Stretching is even more important if you’re sedentary or have a desk job. “As we spend more time sitting at our computer or on our phones, it’s important to maintain that mobility,” Lee told GoodRx Health.

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Claim: Stretching can help you grow taller

The idea that stretching can make you taller likely comes from the fact that certain stretches may improve your posture. And this can make you appear taller. 

“Stretching can result in a transient reduction in pressure and compression to our spine and joints, leading to an immediate increase in height,” Hashish said. “This phenomenon may have led to the belief that stretching makes us taller.”

But is this a lasting effect? Let’s break it down.

What does the science say?

As Hashish suggested, temporary height increases from stretching may be possible. In one small study, participants saw these increases after laying stretched out on their backs, while sitting had the opposite effect. Experts believe that sitting may increase pressure between the vertebrae, causing fluid to leave the spine and height to decrease. 

Overall, there is no evidence that suggests stretching can lead to lasting increases to your height. Your height is mainly determined by your genes and bone structure. And environmental factors like diet and health may also have an effect. 

What do the experts say?

According to Hashish, the immediate increases to your height from stretching only last a few minutes. However, over time, stretching can have an effect on your perceived height.

“Stretching does not make you taller, but it can help in improving flexibility and posture, which can make someone seem taller,” Hashish said. “For instance, if someone slouches, they may appear shorter than when they stand upright with more extension.”

If you typically slouch or have rounded shoulders, the positive effects of stretching are even more apparent. “Text neck” and kyphosis, or excessive rounding of the upper back, are relevant examples of this.

So, should I try stretching? 

Stretching may not physically make you taller, but it can elongate and loosen your muscles. In turn, this can improve your posture and make you look taller. 

Remember, stretching can also improve flexibility and mobility and reduce your risk of injury. So you should definitely consider adding a stretching routine to your day. 

“Regular, daily stretching is advised to maximize flexibility and range of motion,” Hashish said.

Expert-recommended stretches

Lee recommends the following stretches for correcting posture and standing up straighter:

• Chin tucks: Tuck in your chin and slowly pull your head back until you feel a stretch in the back of your head and neck. Hold for 3 to 5 seconds at a time.

• Shoulder retraction: While sitting in a chair, squeeze your shoulder blades together for 3 to 5 seconds at a time.

• Knee-to-chest stretch: While lying on your back, bend one knee toward your chest and hold it there for 30 to 60 seconds. Repeat this with the other leg. 

• Pelvic tilt: While lying on your back, tighten your abdominal muscles, flatten your back against the floor, and hold the stretch for 5 to 10 seconds.

• Hip flexor stretch: Extend one leg behind you and keep your knee straight. With the opposite leg, slowly lunge forward, bending your knee at about a 90-degree angle. Hold the stretch for 30 to 60 seconds, then repeat with the opposite leg.

Why trust our experts?

Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Samvida Patel, MNSP, INHC

Samvida Patel, MNSP, INHC, is a health editor at GoodRx. She is a nutritionist and integrative nutrition health coach with over 8 years of experience in health communications.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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