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You Here: Home/ How to grow taller Naturally After Puberty -->Tips to increase Height After Puberty

To Revisit this Page, just type Shin bone lengthening in google search!

Some of you may have been scammed while looking for reliable information about height increse after puberty.

Well, with this blog i have decided to share with you all the grow taller after puberty secrets and tips i used to successfully grow, long after my puberty years.

First, we stop growing because we are genetically programmed to do so. It is our genes, made of DNA, that determine how we grow and develop up to the end of puberty stage.

At this point, our genetic program tells us to stop linear growth.

But genes alone are not responsible for slow or stunted growth.

The other major factors include; growth hormone deficiency and poor nutrition

An individual may be short despite having tall parents because of a single mutation in one gene that instructs the production of a growth hormone.

So if you are vertically challenged, start by looking at heights of your close relatives in relation to your height.

For instance, my parents are 5'4" and 5'7" but all my cousins including uncle on father's side are 5'11" and over.

So chances are i had tall genes but growth hormone deficiency because, when i chaotically exercised to increase growth hormones release in the body, i started growing rapidly and in three years i grew by over 6 inches.

I bring up all this because i am trying to investigate my late growth spurt which also happens to a few individuals in their twenties.

For instance, have you heard Kevin Costner grew from 5'4" to 6'1" between 18 and 20 yrs, Dennis rodman, Lebron James grew from about 6'3" to 6'7" in his twenties.


Well, another explation could be catch up growth which is an accelerated growth of an organism following a period of slowed growth, particularly as a result of nutriet deprivation, illness and growth hormone deficiency.

It is possible for high compensatory growth rates to result in overcompensation, where the organism exceeds normal growth once the deficience is taken care of.

Many grow taller programs suggest you can increase height after puberty with stretching alone but from what i experienced, this height is not permanent.

after a couple of weeks to a month, muscles shrink and height gained is lost.

The extremely permanent height is in legs particulary shin bones no matter what happens.

When i increased growth hormones release with chaotic exercising,

my shin bones started growing consistently, even my hands, toes and fingures and skull grew and the entire body blossomed.

I then realised even my torso height started being relatively stable and increasing as my shin bones grew.

This implied one thing to me. That the back bones were also growing so the secret isn't in stretching alone but in growth hormones.

When it comes to nutrition, milk consumption is associated with increased growth in height. It contains several essential nutrients, protein and calcium.

Look at Africa as an example. An verage african male stands between 5'6" and 5'8" depending on the country. but look at all the cattle raring tribes; The watutsi in Rwanda, Kalimajong and Nkole in Uganda, Dinka in sudan, and Masai Men In Kenya are among the tallest tribes in their respective countries.

Roberts and Bainbridge reported the average height of 182.6 cm (5 ft 11.9 in) in a sample of 52 Dinka Ageir. Yet many herdsmen like the Masai stand over 6'5".

I have shared my grow taller journey with you on this blog and summarised all the information in the grow taller after puberty ebook on this page below including the exercise routine i followed and the lessons i learnt from the mistakes we make as we exercise to increase our heights after puberty.

Many have asked the age at which i started and the time it took me to achieve this. I started at 26yrs and it took me 3 yrs though the first year was just a learning curve. However, on average many start seeing results as early as two weeks from the time they start exercising.

Feel free to ask any questions Here i may have left out some important information or if you face any challenges.


If you're still in puberty stage or you aren't sure, visit the page on increasing height during puberty discussed below.


please peruse the Disclaimer page before embarking on any of these exercises.

P.s: There are a few success declarations from visitors of this blog on the FAQ page as well as supplementary information about height increase and regarding challenges you may encounter .

make legs longer after puberty

To Ease Navigation Of the Page, Use Links Below And Link to Full pages of The following topics if You wish to read more


* A few Facts About our heights.

* Leg or Limb Lengthening/ Stretching Exercises.

* Grow taller Routine i Used

* Leg Lengthening with cycling

* Ten Steps To Take For a Chance To Grow Taller After Puberty.

* Height Increase During Puberty

* How I Have Grown Over 7" Long after my puberty years

* Height Increase in the torso area

* HowExercising Increases growth Hormones in Body

* How To Increase Growth Hormone Release In the body

* Role of Human Growth Hormones in Bone Growth

* Sprinting

* Weight lifting/ chaotic training

* Role Of Sleep in Growth of bones

* Nutrition

* How Shin Bones Grow



Grow Taller Workout Routine For Beginners.- How to naturally become taller.


Conditioning your body to grow after your puberty years is as hard as any one's guess. At this stage in life, the body is done with vertical growth and it's beginning to grow wider.

That is why you need to have a particular exercise routine to follow once you realise what exactly works for you, when and how.

>>The easier exercise to begin with is stretching the back bone or your torso.

There are so many exercises that target the back bone but its better to concentrate on a few that you can perform every day for the first month. Continue reading >>> OR...........




is height increase after puberty possible

does stretching increase height

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Download the full version of

The Exercise Routine I used to Lengthen my Shin Bones by

 over 3inches and Mistakes to avoid if you want to

Lengthen your legs. Plus the torso lengthening routine.

Extract from ebook

increase height after puberty




Leg or Limb Lengthening/ Stretching Exercises.

Among humans, developmental adjustments result from both natural environmental pressures and cultural practices.

An example of the latter was the now illegal custom in China of tightly wrapping or binding the feet of young girls with cloth in order to hinder normal growth. While this caused permanent, crippling deformities of the foot bones, it also resulted in extremely tiny feet which were considered to be very attractive. Grow taller exercises do have the same impact on our bodies leading to limb lengthening when limb stretching is done which will make you taller.What makes such developmental adjustments to parts of our bodies possible is the fact that humans have a high degree of physiological plasticity .

That is to say, we can be physically molded by our environment during the growing process thus we can grow taller legs. Among the leg lengthening/ stretching exercis es are;Kicking, Swimming, Skipping/ jumping rope, using and Inversion table, using ankle weights, Cycling and sprinting and or jogging.




Leg Lengthening With Cycling

Our bodies have the ability to adapt to the environment, and such Adaptations contribute to the fitness and survival of individual species.

Organisms face a succession of environmental challenges as they grow and develop, and are equipped with an adaptive plasticity as the traits develop in response to the imposed conditions.

The developmental norm of reaction for any given trait is essential to the correction of adaptation as it affords a kind of biological insurance or resilience to varying environments.

In the same way, when you raise a bicycle seat and your legs stretch out to reach for the pedals the body will receive a communication that the legs reaching the pedals is a matter of survival. This will enable the legs to adapt to the environmental changes over time. Continue Reading >>



A Few Facts About Our Heights.

  • Girls normally stop growing two to three years after they get their first period, and while some boys reach their adult height in high school, others continue growing into their early twenties.
  • People with shorter-than-average legs are viewed as being less attractive than people with slightly longer legs, a study in Evolution and Human Behavior found.
  • Height plays a key role in how happy our lives are and to some extent successful we are. Tall people get more promotions and make more money than their shorter counterparts in the same line of work.
  • Several epidemiological studies have shown that taller individuals are slightly but significantly more intelligent than their shorter counterparts and IQ increases with every inch added to one's height.



Growing taller During Puberty and Facts about body Growth During Puberty


Many do not understand the meaning of puberty. In fact i receive many questions from teenagers,some whining they are 14 yrs and they stopped growing over a year ago after trying a few exercises so they wonder what to do next.

Every one is guaranteed height during puberty whether you exercise or not, though there may be cases of delayed puberty but if you are aware of this stage then there will be no reason to push the panic button.

Puberty is the stage in life when boys or girls become sexually mature. It is a stage of bodily change that usually happens between ages 10 and 14 for girls and ages 12 and 16 to 17 years for boys. Puberty affects boys and girls differently.

The first sign of puberty in females is usually breast development. Then growth of hair in the pubic area, armpits, and acne.

Menstruation or period which occurs between 12 and 13 yrs is the major sign of puberty and normally comes last. Read More>>>


Innitiatives to take for a chance to Grow taller after Puberty

What do you need to Increase Height After Puberty??


1. Increase growth hormone release in the body to grow taller naturally.

2. Have enough sleep and keep your body stress free.

3. You Must hydrate as often.

4. Watch your posture

5. Do not measure your height often.

6. Have enough Gh in the body

7. Include abdominal workouts in your routine



You can read more about the actions Here>>


How I have grown Over 7"taller Long after my puberty years - How you can increase height naturally...


This is a perfect way to increase your height naturally while knowing the parts that are growing.

First of all, divide your body in three parts as indicated in the picture. Take measurements for your shin bones from the bottom of the feet to the middle of the knee(beginning of knee cap.

exercises to grow taller naturally after pubert. Tips to increase your height naturally during and  after Puberty width

The thigh bones may grow at a very highly slow rate compared to shin bones so ignore the thighs.




Next, take measurements from the groin to just below the chest area and that is the abdominal part.





Third, measure from beginning of chest to the top of the head. All these parts have specific exercises that target them



Shin bones 2- 4 inches

For the shin bones, the exercises are explained under leg lengthening exercises.

So, you can choose a combination that may work for you just like i used cycling, sprinting and walking and i saw results without a lot of stressing the body which made it possible for me to grow longer legs.

Because the bones take time to grow, you may add about 2-4 inches depending on the time invested. I have grown 3.5 inches in shin bones alone but in 3 years. You may even grow more and in a less time.

All you need to know is unlike cartilage which takes a very short time to grow, shin bones take forever but they indeed grow with persistence. If you use cycling exercise, you will be encouraged to carry on once you notice the initial increase in height.


Thoracic Area ( Chest and Neck) Half an inch - 1 inch.

For the thoracic area, the chest can be stretched and together with neck stretching exercises to increase height, you may add at least a centimeter in height.

However, if enough growth hormones are released in body, even the bones in the back and thighs may slightly grow.



Even your genitals will grow...Growth hormones are very powerful when it comes to body growth.

Abdominal 3 inches

For the abdominal area, the back bone can be lengthened by about 3-5 inches through stretching the cartilage between the bones .

The lengthening is done through stretching exercises to grow taller described on this page. Assuming the worst results, you can grow at least 3 inches.



Torso Lengthening and Gaining Height in the torso area

Can you grow taller by stretching?

Torso lengthening especially among adolescents is one of the best ways to grow taller naturally fast. Its one of the easiest and most performed grow taller exercises that i know of.

The spine is full of cartilage between vertebrae which can be lengthened with consistent stretching.

The ability to lengthen the cartilage of the back and even neck, can add up to 3 to 4 inches. Combine that with torso timbre (and some bone lengthening if still possible for you) and you could easily expect to see a height gain of about 3 to 5 inches.

To lengthen cartilage, lengthen bone and tone the torso, you will need to increase HGH production. You will read about that later in the post.

But providing the raw material in form of nutrition for your body to create new platelets of activity is not enough.

To gain inches of height in the torso, a combination of factors have to come into play and this can be done in three main ways;


Stretching exercises for growing taller. here

Chaos training for increasing height.

Abs Workouts here

The way to get permanent height in the torso is through muscular manipulation. Specifically, through toning.

This is the simplest of the methods and can typically add 1 to 2 inches along with sterno development (neck muscles). By developing certain muscles in both the torso and the neck, you are simply refining what you have already gained through stretching.


What is Human Growth Hormone ?

Human growth hormone is a peptide hormone that regulates growth and cell reproduction in animals and humans. A peptide hormone is a special type of hormone that communicates on a cellular level with the “template” of theDNA contained in any particular cell and recreates those cells for production of mass. Read on>>




How To Increase Growth Hormone Release In the body

Increasing growth hormones in the body is the first step you have to take to get taller after puberty.

Although the amount of growth hormones your body regularly produces is entirely up to your brain, there are a few things you can do to trick the pituitary gland into being a bit more generous.

One of the most efficient ways to increase growth hormones is to work out your muscles beyond lactate thresh hold so that the body responds by releasing human growth hormones to repair the muscles.

That's a wide topic to discuss here but you can read more about it under chaotic training for height increase or how exercising stimulates the release of growth hormones later.

Such workout may include sprinting, weight lifting, cycling and all the compound exercises that may strain the muscles when done within 10 minutes.

The other way of increasing growth hormone in the body is having deep REM sleep and enough of it. That is about 8 hours a night.

Ghrelin was named for its ability to provoke growth hormone secretion. Thus a 24 - 48 hour fast also stimulates the release

when you go at least 24 -hrs with out food, a hormone called ghrelin is released in the body.

Ghrelin a 28 amino acid octanoylated peptide is predominantly produced by the stomach and its levels are primarily regulated by food intake.

Levels of ghrelin in the blood rise just before eating and when fasting.

Stimulating Cells within the anterior pituitary bear a receptor called ghrelin that, when activated potently stimulates secretion of growth hormone.



How Exercising Increases growth Hormones in Body

Intense anaerobic workout raises Exercise Triggered growth Hormone reaction as well. So this would include weight lifting as well as body weight workouts if they were extreme enough.

You have to get above the lactate threshold to maximize HGH release with exercise. Ideally, for at least 10 minutes.

Studies also show that a 30 second sprint raises HGH levels by up to 530% over the resting baseline. More about this here....




Role of Human Growth Hormones in Bone Growth

This is one hormone needed to grow taller since its the most important of the hormones for growth.

Maintaining the body's chemical balance and cell rejuvenation are two main reasons the human body generates growth hormones.

As earlier explained, Growth hormones instruct your skeletal bones to grow larger and stronger while it speeds the conversion of excess fats into energy.

In other words, if the growth hormone production increases, your body receives signals to increase height.

The point of producing more growth hormone is to instigate growth of the body in the muscles, bones and cartilage.

But if the HGH is consumed alone, in the form of a shot or a tablet, the body is not engaged in the process and the result is merely some fat loss and muscle gain.




I highly recommend to begin with sprinting as a stimulator for the production of HGH before doing chaos training or weight lifting.

Growth hormones will be released in less amounts but it will slowly by slowly condition the body to increase the production of Human growth hormones and chaos training will just step up the gear.

Sprinting also increases bone mass since leg bones carry all the body weight so the bones will have to grow stronger and thicker to accommodate body weight thus when done routinely, its one of the most effective shin bone lengthening techniques that will make you get taller.

It is also believed that sprinting creates micro fractures in the legs which if stretched through cycling may have an impact.


Weightlifting/ chaotic training

This is very effective when it comes to shocking your body forcing it to release growth hormones naturally.

After puberty, the pituitary gland does not stop producing growth hormone, it merely winds it back to minimal levels.

To initiate the release of more growth hormones for vertical growth, your mucles must be worked out exhaustively.

This thorough muscle workout is what will make the body release GH to recover the muscles and it will also be used to develop and grow your body and bones.


you have to try the weights and or work outs to see what wears you out, to know the correct work out for any particular level of your progress.

Examples of simple weight lifting exercises may include butterfly, simple squatts, standing leg raise and chest stretch.

Taking a week off from training every 8 to 10 weeks is very important for overall recuperation.

Many people have a psychological barrier to taking time off from training. They feel like they are going to shrink. Not so.

In fact after your week off for complete recovery you will usually come back stronger and energized.



Role of sleep in Growth of bones

Sleep makes you taller in many ways.

Release of human growth hormone (HGH) has been shown to occur during normal undisturbed sleep.

A study with blood sampling at 30-s intervals has shown that maximal Growth Hormone release occurs within minutes of the onset of Slow Wave sleep (often referred to as deep sleep).

It consists of stage 3 and 4 of non-rapid eye movement sleep, according to Rechtschaffen & Kales .


It is during deep sleep that growth hormone does its job of thickening and lengthening your bones which makes you get taller. So appropriate sleeping time (8 hours for 21yrs and over, 9-10 hrs for adolescents ) is very critical for your body to grow.

During deep sleep, growth hormone produced by your pituitary gland is released into your blood stream and travels through your body and causes the thickening and lengthening of your bones. Therefore, you should achieve "deep level"sleep on a daily basis in order to coordinate your affords of exercises and proper diet for bone growth to occur Read details>>>




You can grow taller by dietary changes .

This has been the case in Japan since the end of World War II. The Japanese Education Ministry reported that children have been significantly taller in each generation since then.

In 1986, for instance, 14-15 year old Japanese boys averaged 7 inches taller than did same aged boys in 1959.

A key changing factor in Japanese lifestyle has been diet. It is likely that this was mostly responsible for the increased body size. Between 1961 and 1971, Japanese consumption of animal protein rose 37% while plant food consumption dropped 3%.

Growth and nutrition are closely correlated.

The process of the multiplication of cells and their enlargement in size requires an adequate supply of energy, amino acids, water, lipids, vitamins and minerals.

With food, people receive about 50 essential nutrients for growth. So you need a diet to get bone growth.

The appearance of animal food, vegetable/fruit and milk in complementary feeding improved the child growth in the past decade in China (Chang S. at al., 2007). Milk consumption is associated with increased growth in height. It contains several essential nutrients, protein and calcium.

You will need calcium for the bones to grow as well as other vitamins, minerals and carbohydrates for more about nutrition and all these nutrients, Go Here>>.

How Shin Bones Grow

How to grow taller naturally. Tips to increase your height naturally even after Puberty

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