How To Get A Longer Torso That People Who Want To Be Higher Must Know

What if you are on the short team and want to improve your height? Can you grow taller over puberty? Don’t worry, we will show you how to get a longer torso.

We are sure that if you are on the “dwarf mushroom” team, surely many times you will be insulted by your friends of your height and take your suffering to make them happy. That must make you angry or you are also disappointed when you cannot do a favorite job because the height is not outstanding. 

Furthermore, if you are a boy and you have a crush on a girl of great height, it also makes you feel confident confessing, and when you get her, you won’t get rid of the hassle of following, such as You are often mistaken for your girlfriend’s younger brother or not able to do the required height but have to ask your girlfriend all the time. 

Therefore, knowing how to grow a torso sooner is beneficial for your height. Understanding the mentality of wanting to grow your height, based on experience, we will show you how to get a longer torso. 

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Here a few criteria to help you track down articles easily:

  • Ways to get a longer torso
  • 3 factors that affect the length of the torso
  • How to know you have a long or short torso
  • Can adults increase heights ?

Ways To Get A Longer Torso

A Balanced Diet

The way to increase torso quickly is to eat a balanced diet that ensures a full supply of the necessary nutrients as well as vitamins to help develop height. 

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Vitamins help develop height 

Vitamin D

Vitamin D has many uses for the body such as strengthening the immune system, preventing cancer and especially helping the body to increase the absorption of calcium from food into the blood, providing calcium for strong bones. Vitamin D is found in the sun and in foods such as fish, eggs, milk, grains …

Natural vitamin K2

Natural Vitamin K2 or MK7 acts as a carrier of calcium from dangerous excess places such as soft tissue, blood vessels to where teeth and bones are needed. Also thanks to MK7 that calcium from food after being put into the blood will be placed into the bones. MK7 is found in fermented tofu dishes, cauliflower, and yogurt.

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Essential nutrients for height growth Essential nutrients needed for height growth

Vitamin A

Vitamin A plays a role in the regeneration of tissues and bones, helps brighten eyes, grows skin cells, and fixes problems related to the skin. Vitamin A is found in foods such as liver, pumpkins, sweet potatoes, carrots, tomatoes, celery, red bell peppers, fish, vegetables …

Vitamin C

Vitamin C is needed by the body because it will help increase iron absorption, support detoxification from the body and improve immunity. You can find this vitamin in fruits like oranges, lemons, grapefruits … 

The mineral group grows in height

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Everyone knows that Calcium is needed for the development of bones, up to 99% of calcium is in the bones, the remaining 1% is in the blood. Calcium is not only needed for the development of bones but also has the effect of strengthening the body’s immune system, transmitting nerve impulses … So it can be seen that if you want to grow tall, you need to add enough calcium. the needs of the body at each age (children under 1 year need from 300-400mg / day, adults need about 1000mg / day, pregnant women need 1200mg / day …). Calcium is found in dark green leafy vegetables, dairy, and seafood.

The protein

Protein accounts for 14-15% of the total daily energy intake. This is a nutrient that plays an important role in bone formation and bone mass accumulation. Therefore, you should get enough protein you need every day from animal foods such as shrimp, crab, fish meat and from plants such as green beans, soybeans, red beans.


Zinc has the ability to help regenerate cells, participate in the development of the brain, internal organs and skeletal system. Therefore, zinc supplementation will support the body to increase height effectively. This mineral is found in oysters, shrimp, crab, chicken, beef …

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Iron will help supply blood to the body and increase the number of new cells. Without iron many organs in the body can not function, the pale body is less developed. Especially for women in puberty need 20mg / day to avoid anemia due to menstruation. You can find iron in animal liver, beef, pumpkin, carrot, jute …


Magnesium plays an important role in the mineralization of calcium to become bones. When Calcium is transported by MK7 into the bones by mineralized Magnesium and Phosphorus to become bones. So without magnesium, bones will weaken because calcium is not attached. Magnesium is found in foods such as cashews, sesame seeds, kale, spinach, lettuce …


In addition to its role with Magnesium in the mineralization of Calcium into bones, Phosphorus also helps the body eliminate waste in the kidneys, regulates heart rate, and stimulates growth. You can find this nutrient in chicken, swan meat, potatoes, garlic, and more. 

Food that is good for growing taller

The most effective way to increase height at the age of 14.15 or at the age of 18 is to eat the right foods. There are several foods that increase height in the main food groups. Therefore, it is best to receive enough nutrients from a reasonable meal to strengthen the bones, stimulate growth hormones and keep the body healthy, thereby promoting height.

Paragraph below is a list of the foods that increase height should include in daily meals to enable maximum height increment potential:

Fresh fruits and vegetables

This food group not only provides vitamins for healthy bodies, but vitamin C in fresh fruits and fruits also helps in the development of bones and tissues in children. Especially vitamin C from citrus fruits like grapefruit citrus is very good for height gain.

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Grains are both a rich source of energy and a great source of fiber, vitamins, iron, magnesium and selenium. In grains, there are calories that play an important role in the development of the body. Brown rice, pasta and whole wheat are all foods for effective height growth.


Oatmeal is high in protein and low in fat. Protein in oats has the ability to stimulate increase height and weight in children. Choose to eat oats for breakfast very well.


You can choose eggs that provide protein in 100g eggs containing 13g of protein. Thanks to protein, the body increases muscle development, participates in the functioning of the nervous system. Eggs also contain Vitamin A, D, B6, B12, Calcium, Iron, Magnesium … necessary for height development.

Which foods should be added to increase height?


Chicken contains a lot of protein and zinc to help the body to be healthy, to grow taller and to help the bones to be more supple.

Milk and dairy products

Milk is a recommended daily food because it contains a lot of calcium. Vitamin A in milk also helps to absorb calcium better. You can drink milk and dairy products like cheese, yogurt, butter …

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Foods made from soy or soy milk are good sources of calcium for the body. Soy milk or tofu dishes are both great for regular calcium supplementation. Fermented soybeans also have vitamin K2, which is very good for calcium absorption.


Beef as well as red foods like salmon will help replenish iron for the body, contributing to the development of bones.


Shrimp, crab, sea fish, sea snail … are extremely effective height-increasing foods. In seafood, there is a large amount of calcium and minerals such as magnesium, phosphorus, which are necessary for the mineralization of calcium into bones.

Dark green leafy vegetables

Dark green leafy vegetables such as cruciferous vegetables, peas, water spinach … are all food sources that provide many vitamins and minerals necessary to grow taller, calcium, fiber.

Doing Exercise

Play sports that are good for height

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Sports are very beneficial for naturally increasing height. There are actual sports that can help in height development below are some of the benefits of sports and some sports that suggest height development. The first thing: participating in sport comes with many benefits. In addition to allowing you to become as famous and rich as the basketball, baseball and soccer players, it also lets you enjoy:

  • Increase confidence and self-esteem
  • Improve your sense of discipline and work hard
  • Reduce stress levels
  • Reduce depression and anxiety
  • Optimal blood pressure
  • Reduce your risk of heart disease, heart attack and stroke
  • Reduce your risk of developing type 2 diabetes
  • Reduce the risk of osteoporosis
  • Strengthens muscles, bones and joints
  • Improve balance, flexibility and coordination
  • Strengthens the immune system

Some sports to help develop height:

Swimming: While swimming, the body has to work continuously and is subjected to water resistance to move forward, thereby facilitating the production of nitric oxide and lactate. These are also two important factors that affect the effectiveness of growth hormone production. Thanks to this benefit, swimming becomes a perfect choice to promote optimal height growth.

Skipping: Skip exercises that increase height by pumping blood from the heart. When you start with regular skipping, the pins will be interchangeable and continuously flexibly operated by placing on and off the pitch. This is therefore leading and leads to high-acceleration action of foot movement. While the activity is neglected, all muscles and ligaments begin to flex, contract, and stretch. Their elastic properties increase, helping to stretch.

Single bar inhalation: Gravity affects the joints of your body and also targets the spine. It also compresses them. As a result, muscles contract and cartilage is squeezed. Hanging from the gym will help counteract the impact of gravity on the body and will promote growth and increase in height. 


Practicing yoga properly is one of the ways to help stretch your torso. Let’s refer to some simple yet effective poses below. 

Warrior pose

Step1: Prepare in an upright position.

 Step 2: Start slowly to bend forward, using your left leg as a pillar, bring your right leg backwards and keep your leg straight, so that it forms a line perpendicular to your left leg, and bring your arms upwards to the ceiling.

Step 3: Continue facing forward until your body is parallel to the ground and with your arms and legs forming a straight line.

Step 4: Maintain this position for 5 seconds, then lower your right leg to the floor, and slowly return to an upright position. 

Step 5: Return to the starting position and repeat the exercise on your left leg. Switch legs continuously and do 3-4 times alternately with each leg. 

With this exercise, you maintain about 3-4 times / week, to achieve the effect. Exercises to increase height in the warrior pose will help lengthen the legs because of the bones and cartilage in the legs, helping the muscles to be firmer, more supple, thereby promoting natural height gain. 

Dog pose variation

Step1: Begin the leg-length increase exercise in an upright position, slowly lower the front body to the floor, hands touching the ground, fingers spread to balance and support the body.

Step 2: Put strength into your left arms and legs, slowly raise your buttocks up high, while bringing your right foot as high as you can, fingers pointing to the floor.

Step 3: Maintain this position for 3-5 seconds, then lower your right leg back to where it was. Switch legs and repeat the exercise with the left leg.

Do this height gain exercise from 8 -10 reps per session, and do it about 3 times a week. This exercise not only helps stretch the legs but also tones the abdominal muscles, giving you a good shape. 

Cobra pose

This posture is a yoga exercise that helps you lengthen your spine and increase flexibility and flexibility in the body, allowing the cartilage joints between your vertebrae to develop, increasing your height.

Step 1: Lie face down on the floor, palms and arms under shoulders, perpendicular to the floor. 

Step 2: Start lifting your spine by curling up, lifting your chin up, as high as possible. Perform 3-4 repetitive exercises in a row for 10-20 seconds each time. 

Mountain pose

Mountain Pose yoga is a basic yoga exercise anyone can do. This move improves your standing, and strengthens your legs and hips. Helps balance the body, promotes the production of growth hormones beneficial for height.

Steps to be followed:

Step 1: Stand with feet shoulder width apart.

Step 2: Chest enlargement. Push your shoulder blades back and push down naturally.

Step 3: Point your chin up to help massage the neck area from fat accumulation.The palms of the hands are relaxed, pointing to the thighs.

Step 4: Take a deep breath, lift your arms in an upward, parallel direction.Slowly lift your heels off the ground, balancing on your toes.

Step 5: Feel as tight as possible in your body. Hold this yoga pose to increase height for 15 – 30 seconds, repeat 3-5 times. 

Clamp pose

The clamp movement according to the Hatha Yoga Pradipika is written: “One of the most wonderful asanas. This position makes the breath circulate, arouse the fire of the spleen, tighten muscles and eliminate all diseases. This movement relaxes internal organs, helps blood flow more easily, increases softness for the vertebrae.

Steps to be followed:

Step 1: Sit on the mat, straighten your legs, exhale slowly, lean forward.

Step 2: Use your fingers to touch the soles of the feet. If you can’t stretch your back, you can touch the soles of your feet with your hands, but never bend your knees.

Step 3: maintain straight back and knees. Try to keep your breathing even and hold this position for 15-30 seconds. Repeat this 3 to 5 times. 

Pilates roll posture

This is a great exercise to stretch your spine and lengthen your body size. In addition to the spine, it also helps to stretch and elongate the vertebrae of your neck.

Step 1: Lie on your back with arms placed along your sides, palms facing down.

Step 2: Extend your legs up towards the ceiling and bend back so your feet touch the floor.

It may be the first time your feet are hard to reach the floor, but you can do it with hard work. The more tension you get, the more your vertebrae are stretched out. 

Posture that stretches your spine forward

Step 1: Repeat stretching your spine forward about 3-4 times / day. Can ask for help from friends.

Step 2: Sit upright on a rug. Legs shoulder width apart, and feet flexed. Touch the top of your head, but still let your shoulders relax.

Step 3: Inhale and extend your arms out in front of you and slowly bend forward and try to touch your toes. If you can touch the tips of your toes, you can even bend forward even further so that your spine is flexed to its maximum extent.

Repeat 3-4 times and hold each movement for 10-15 seconds. 

Drink enough water every day

Water makes up about 60% of our total body mass. It plays an important role in health as well as the growth of height. Water with the function of supporting height grows well through dissolving nutrients. And transporting around the body, eliminating toxins, lubricating joints, regulating body temperature … Thus, height has favorable conditions for maximum development.

If the body loses too much water without timely replenishment, fatigue, headache, dizziness will appear. However, drinking too much water is also not beneficial for the body, the kidneys will have to work constantly to flush excess water from the body. This makes the circulatory system tired and damaged.

The amount of water your body needs is usually about 1.5-2 liters, or 6-8 glasses of water per day. Drink 1 cup of water about 750ml before going to bed to balance the amount of water lost due to high body temperature. In the morning, as soon as you wake up, a 250-300ml glass of water will help the body purify and start up the circulatory system.

Maintaining the right amount of water your body needs is a simple but extremely effective way to increase height. Priority should be given to filtered water and smoothies, fresh fruit juices. Limit the use of bottled water and carbonated soft drinks because these are all products that harm the length of the body. 

Practice good standing

Getting a longer torso by correcting the movement posture is quite necessary. If you are of growing age i.e. your growth discs are still active and not yet fused, bad posture will hinder your height growth and you will eventually be lower in height. predetermined genetics.

To correct your posture while standing, you should:

  • Stand up straight and tall
  • Hold your shoulders back
  • Put your weight mainly on the ball of your foot
  • Hold your head
  • Squeeze your stomach
  • Let your arms hang freely from the sides
  • Keep your feet shoulder-width apart. 

Correct your posture while sitting

Many people spend a lot of time sitting – at home, at work or at school. Sitting properly and taking regular breaks is also another way to improve your torso:

  • Take a short walk around your home or office
  • Frequently switch your sitting position
  • Don’t cross your legs. Instead, keep your feet on the floor with your ankles in front of your knees.
  • Gently stretch your muscles regularly to help relieve muscle tension
  • Relax your shoulders, but they shouldn’t be rounded or pulled back
  • Make sure your feet are on the floor or use a footrest if you can’t
  • Make sure your back is fully supported. Use a backrest pillow or other backrest pillow if your chair does not have a backrest that can support the curve of your lower back.
  • Keep your elbows close to your body. They should be bent between 90 and 120 degrees.
  • Make sure your thighs and hips are supported. You should have a good cushion, your thighs and hips should be parallel to the floor.

It is important to always pay attention to your posture to ensure a comfortable and painless lifestyle as well as a chance to grow taller. If you are already an adult and cannot increase your height naturally anymore, by following our tips on how to correct your pose, you will increase your confidence level and avoid looking shorter than your real height.

Stay away from factors that hinder height growth

Do not use stimulants

Using stimulants, alcoholic beverages such as alcohol, cigarettes, coffee … can reduce the ability to grow taller. Therefore, young people are often advised to stay away from these harmful substances so that their full body can develop.

Limit stress, fatigue

Prolonged stress, fatigue, and anxiety will lead to inhibition of emotions, debilitating the body and directly affecting the brain. Therefore, the pituitary gland reduces the secretion of growth hormones and slows the rate of growth in height. To minimize this situation, take a reasonable time to rest, relax yourself, actively participate in collective activities to relieve stress.

Don’t skip breakfast

Absolutely do not skip breakfast because this is the time to provide energy to the body after a long rest, at this time nutrients are easily absorbed for the best development of the body. 

6 ways to combine clothes to make longer legs extremely easy

If the clothes are only used to wear, fashion has the ability to conceal defects to help the wearer look more beautiful and confident. Especially, if you know how to match your legs longer, you can still confidently shine without even needing a pair of high heels. Together with us, I will change according to many different mixing recipes.


Monochrome, though minimalistic, has the ability to deceive the eyes of people looking extremely high. If you wear the same color from head to toe, your legs will look much longer and slimmer. This longer leg combination also means that if you choose to pair contrasting colors without skillfully, it will definitely backfire.

If possible, choose a pair of shoes of the same color to cheat extra height. This is a very simple way to make your legs longer, it is not difficult for you to try and feel the effects for the legs that it brings.


High-waisted pants not only help you to conceal large legs, but it is also one of the ways to dress for long legs. Although this pants fashion has been going on for a long time, it has not cooled down and has been transformed by fashion followers into many different mix formulas, very attractive and eye-catching.

The advantage of a high waistband helps you cheat the height from thigh to waist, so your feet look like they are constantly looking. High-waist pants have many different models, please pay attention to choose a suitable model and have a reasonable length to promote the best effect. 


Of course, to lengthen your legs, pointed shoes and high heels will definitely be indispensable in your wardrobe. If you choose high-heeled toe shoes, it will not be comfortable at all, especially for people who travel a lot. Therefore, the low-heeled toe shoes are also the perfect choice for those times when you need to “fire” the feet. Your legs will look slender and increase in length.

In addition, the effect from the tip of the shoe will contribute to extending the point of view of the opposite person. Instead of just focusing on the thighs to your feet, they pay more attention to your feet. This shoe pattern is quite easy to mix when you can combine with many different items.

 High waistband pants like above, skirts or jumps are fine. And this shoe has quickly entered the top of the accessories in the mix to look taller than many women choose.


Do not be foolish because of short legs but foolishly away from wide-legged pants. You will regret it. Indeed, this type of pants is quite effective in hiding the defects of the legs, deceiving the eyes of the other person. These pants are a bit picky for the wearer, but if you know how to coordinate with the fashion trends, you will surely make the opposite person unable to take his eyes off.

In addition, if you want to add more effect to the legs, it is best to choose medium length pants to “stretch” the slimmer legs. 


Dressing tips to stretch your legs from high-waist-skirt fake pants mixed with spiked heels certainly do not disappoint. This formula both helps you show off your slim and youthful legs, sometimes even helps you hack your age.

If you are wondering which shirt to choose for this fake skirt, I can give you many different references. A simple long-sleeved T-shirt or a stylized shirt is also enough to help you beat the opponent with your fashion sense. Do not forget to choose for yourself a pair of color-matched pointed heels for longer legs.


It will be flawed if you want to stretch your legs and you forget about these dark skinny pants. This is a way to make the legs longer that I am relatively compatible with and often use because it is not only simple, easy to choose to buy, but also effective in making the legs shorter and longer.

Never allow yourself to have the thought of wanting long and slim legs, simply put on a pair of high heels. This may not be wrong, but if you know how to make yourself really stand out with the many ways to make your legs longer, you will definitely cheat a little more height. 

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3 factors that affect the length of the torso

 1. DNA

DNA is the main factor determining a person’s height. Scientists have identified 700 different genes when determining height. Some of these genes influence growth and growth hormone production.

2. Hormones

The body produces hormones that guide growth to create new bones. Certain health conditions can limit the amount of growth hormone the body makes and this can affect height.

The hormones discussed here are thyroid hormones and gender will influence growth.

3. Gender

Men tend to be taller than women, and they may even grow longer.On average, an adult man is 14 cm taller than an adult woman.

According to the CDC Centers for Disease Control and Prevention in the United States, the average male is 175.2cm tall and the female average 161.5cm.

How To Know You Get A Long or Short Torso

Your torso is the distance between the base of the neck and the upper part of the hip bone. This length is usually proportional to your height. The length of your torso will be considered longer or shorter than usual depending on how the measurements match the average length of twists for your height range. Knowing if your torso is considered short or long can help with aid repurchase or backpack.

Locate bones in your neck. There will be the point where the shoulder’s slope meets your neck. Try tilting the head forward to make it easy to identify.

Ask an acquaintance to place the end of the tape measure on the spot you found in step 1 . Ask him to measure the half of your back which is along your spine.

Find your back’s base. To find this place, place your hand on your hip so your thumb will touch your back.

Ask others measured from the root of the neck to the point you found in step 3 and ask him to write length.

Compare how many of your friends have written against these averages:

Men’s height: from 5’7 “to 5’11” (1.70 to 1.80 m), torso length from 17 “to 19″ (43 to 48 cm). About female height: from 5’2” to 5’6 “(1.57 to 1.67 m), body length measurements from 15” to 17 “(38 to 43 cm).

If your height is higher or lower than the average level of this, compare your body measurements with standards, with low and small is relatively short, medium and large with long stems.

Small extra: torsos may be up to 15.5″(39 cm). Small torsos may be 16″ to 17.5″(40 to 44 cm). Medium torsos: 18″ to 19.5 “(45 to 49 cm). Large: twisted 20 “(50 cm) and larger. 

Can adults increase height?

Once a person has gone through puberty, the growth plaques will stop making new bones. This means that when a person reaches 18, they cannot increase in height.

However, there are a few ways you can stretch a few inches like eating height-healthy foods, and doing height-enhancing exercises. 

In Conclusion: Your Torso Still Can Be Longer

Torso stretching is not impossible. As long as you have great determination and confidence, combined with the exercises and methods we outlined above, you can completely improve your height. However, the methods above cannot help you from a short person to a tall person. It only supports you a few inches.

In order to get a longer torso from above, we encourage you to strengthen the exercise, a good diet and appropriate costumes

If the exercises above make it difficult for you to understand or follow. So watch this clip, it will definitely help you a lot: 

So what are you waiting for without planning for torso stretching. Experience the above methods, enjoy its effectiveness and introduce others around you. 

Read Also:
How To Dress A Long Torso 
How To Dress An Inverted Triangle

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