How to become taller?

 Include all of the following substances in your meals. They're essential for helping your body grow to its maximum natural potential.
    • Vitamins- vitamins are organic substances necessary for life and essential for growth. To receive the proper vitamin intake, a well-balanced diet is recommended. However, supplements may be taken where needed but not as a substitute for food. Supplements should be taken after each square meal, or once after the largest meal for proper absorption.
      • Vitamin A (retinol, carotene) - it promotes growth and straids in keeping skin, hair, teeth and gums healthy, and helps build resistance to infections. Carrots, liver, egg yolk, milk, green and yellow vegetables, margarine, and yellow fruits are the best sources of vitamin A. The recommended supplement is 10,001 to 25,000 IU. However, if your diet includes ample amounts of spinach, liver, sweet potatoes, or cantaloupe, it is not likely you'll need a supplement.
      • Vitamin B1 (Thiamine) - it promotes growth, aids in prevention of beriberi and nervous disorders, aids digestion and helps heart and nervous system function properly. The bet sources for it are pork, rice, whole wheat, dried yeast, peanuts, soybeans, peas and green vegetables. Supplements of 100 to 300 mg are most common. More effective when used in B complex formulas.
      • Vitamin B2 (Riboflavin) - it promotes growth, aids in reproduction, promotes healthy skin, hair and nails, and helps maintain good eyesight. You can find it in milk, liver, eggs, fish, kidney, yeast, leafy green vegetables. The recommended supplement is 100 to 300 mg per day.
      • Vitamin B6 (Pyridadne, Pyridixinal) - it reduces night muscle spasms, leg cramps, hand numbness and certain forms of neuritis, properly assimilates protein and fat, and works as a natural diuretic. It can be found in liver, brewers yeast, cabbage, black strap molasses, cantaloupe, beef and kidney. For best results, take supplements in equal amounts with vitamins B1 and B2. If taking a B complex formula, be sure it contains enough B6 to be effective.
      • Vitamin B12 (Cobalarnin) - it promotes growth, increases your energy level, forms and generates red blood cells, and helps balance and concentration. You can find it in cheese, liver, kidney, pork and beef. The recommended supplement dosage varies from 5 to 100 mcg., depending on deficiency.
        • Note: Common deficiencies are noted in vegetarians and high protein consumers. Vitamin B complex formula should include all the B complex vitamins so far discussed plus other important vitamins vital to the growth process. Be sure to read labels and check with your pharmacist to make sure your formula includes the proper amounts of each vitamin best suited to your needs.
      • Vitamin C (Ascorbic Acid, Cevitamin Acid) - it aids in healthy bones and teeth, prevents scurvy, helps treat and prevent common colds, enables protein cells to hold together, and aids blood vessel circulation. Plays a primary role in the growth and repair of body tissue cells. It can be found in citrus fruits, tomatoes, berries, cauliflower, raw cabbage and potatoes. The recommended dosage of supplement varies from 1,000 to 10,000 mg. per day.
      • Vitamin D (Calciferal, Viosterol, Ergosterol) - it is essential for strong bones and teeth, prevents rickets, which deteriorates bones and could cause bowed legs, knock knees and poor posture, aids treatment of conjunctivitis, and aids vitamin A. The best sources for it are milk products, fish liver oil, fish meats and sunlight. A good dosage of supplement is 400 to 1000 IU per day.
      • Vitamin E (Tocopherol) - it supplies oxygen to the body for more endurance, and helps prevent and destroy blood clots. It can be found in wheat germ, eggs, leafy greens, soy beans, spinach, whole wheat, and broccoli. A supplement of 200 to 1,000 IU per day is recommended. Due to chlorinated drinking water, in a large percentage of the population, vitamin E may be in great demand.
      • Vitamin F (Unsaturated Fatty Acids Linoleic and Arachidonic) - it aids in growth, helps prevent heart disease and cholesterol deposits in arteries. Vegetable oils, walnuts, pecans, and almonds, soybeans, linseed and sunflower oils are the best sources of vitamin F. A supplement of 100 to 150 mg is recommended. For best absorption take with vitamin E. If you consume excessive amounts of carbohydrates, you will probably need more vitamin F.
      • Vitamin K (Menadione) - it aids in proper blood clotting and helps prevent internal bleeding and hemorrhaging. It can be found in egg yolk, yogurt, fish liver oils, soybean, green vegetables and kelp. A supplement of approximately 300 mcg. is adequate. Due to an abundance of natural vitamin K, supplementation is not usually necessary. See a doctor before taking a supplement.
        • Note: Proper amounts of vitamins will differ depending on individual characteristics and diet. Certain dosages may not be suitable for all individuals and could be detrimental to your health. Please seek advice of a physician when supplementing with vitamins. All vitamins in this chapter will not be needed however,they are noted because of their ability to work well in a totally balanced diet.




    • Minerals- minerals are inorganic substance found naturally in the earth. They make up a large part of our bones and teeth and help regulating other body functions. Here are some of the minerals to which you should pay special attention.
      • Calcium - it aids for strengthening soft bones and teeth, and helps maintain regular heartbeat. Milk and dairy products, sardines, soybeans, dried beans, and green vegetables contain large amounts of calcium. A supplement of 600 to 1500 mg per day is recommended.
      • Chromium - it aids in growth process, and helps prevent and lower high blood pressure. The best sources for it are meat, brewer's yeast, clams, chicken, shellfish. A supplement of 90 mcg. per day is average for adults.
      • Chlorine - it helps keep your body limber, and aids digestion by cleansing system. It can be found in table salt, kelp, and olives. A recommended supplement dosage has not been determined. However, an average daily salt intake should be more than sufficient.
      • Fluoride - it strengthens bones and reduces tooth decay. It is found in fluoridated drinking water, seafoods and gelatin. A necessary amount of supplement has yet to be determined, but most people get sufficient amounts from fluoridated drinking water. Available by prescription in areas without fluoridated drinking water. Additional fluoride should not be taken unless advised by a physician.
      • Iodide - it promotes growth, provides energy and burns excess fat. The best sources for iodide are kelp, salt, all seafood, onions, and vegetables grown in iodine-rich soil. A good amount of supplement is 80 to 150 mcg. per day for adults. Iodine aids in the proper functioning of the thyroid gland which fosters and regulates growth. Check your salt to see if it is iodized along with your vitamins or multi?mineral preparations. Too much iodine can cause a harmful effect. For additional supplements of iodine not discussed, a physician's advice is recommended.
      • Iron - it aids growth, prevents fatigue, helps form hemoglobin in blood, and aids for good skin tone. You can find it in liver, beef kidney, egg yolk, oysters, cereals, raw clams, and red meat. A supplement of 10 to 18 mg per day is sufficient. Check your iron supplement to see if it contains "Ferrous Sulfate" an inorganic iron which can destroy vitamin E in your system. Try to avoid this preparation. For women, whose bodies use much more iron than men's, a supplement is most likely needed.
      • Magnesium - it aids the cardiovascular system, aids nerve and muscle functions, and is needed for calcium and vitamin C metabolism. It is found in figs, apples, grapefruits, lemons, seeds, nuts, yellow corn and dark green vegetables. A necessary amount of supplement is 300 to 400 mg. daily. If you live in area with hard drinking water, or consume large amounts of nuts, seeds and green vegetables, you're probably getting sufficient amounts of magnesium.
      • Phosphorus - it aids growth and provides energy. The best sources for it are fish, poultry, eggs, meats, nuts, seeds and whole grains. As for supplements, RDA is 800 to 1200 mg per day for adults. Most diets already include adequate amounts of phosphorus or "phosphates" in them, so check before taking a supplement.
      • Other important minerals are:
        • Potassium - Sources include: citrus fruits, watercress, bananas, potatoes and green vegetables.
        • Sodium - Sources include: salt, shellfish, carrots, beets, bacon and kidney.
        • Sulfur - Sources include: lean beef, fish eggs, cabbage and dried beans.
        • Zinc - Sources include: steak, eggs, lamb chops, brewer's yeast and pumpkin seeds.
    • Proteins- everyone's protein requirements are different, depending upon your size, age and physical condition. A large, young person will require more protein than a small, older person. Proteins have different functions, and work in different areas of the body. There are basically two types of protein: complete and incomplete protein.
      • Complete Protein: provides the proper balance of eight necessary amino acids that build tissues, and are found in foods of animal organ such as meats, poultry, seafoods, eggs, milk and cheese.
      • Incomplete Protein: lacks certain essential amino acids and is not used efficiently when eaten alone. However, when it is combined with small amounts of animal?source proteins, it becomes complete. It is found in seeds, nuts, peas, grains and beans. Mixing complete and incomplete proteins can give you better nutritional value than either one alone.
    • Water- water is the basic solvent for all the products of digestion. It is essential for removing waste from our bodies and 6 to 8 glasses daily is considered healthy.
  2. Eat a steady amount of food. That's why dieting is not recommended as long as you're still growing. Not eating a good quantity of food will deprive your body of the substances detailed above, therefore stunting your growth. If you want to lose weight, decrease the amount of fats, sugar and carbohydrates from your alimentation, but eat the rest of foods in good, moderate amounts. Also try losing weight through sports. After all, you can still lose weight later, but you must make the most out of your adolescence if you want to grow taller.
  3. Schedule your meals. 4-5 hours is the time needed for insulin to disappear from your bloodstream so that growth hormone can work on building your tissue. This is the period of time that you should wait between meals. Proteins, which are absorbed slowly, should keep you from becoming hungry. Your last meal should be 3-4 hours before you go to sleep. Small amounts of protein shake are allowed right before your bedtime.

Exercising

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    Tickle Massage.
This works best if somebody else does it for you: Massage your knee for 5-10 minutes. This should be very ticklish to some others. Massaging your knees with your hands allows your knees to release growth chemicals that helps you grow your bones.
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    Stretch. Stretching is the most effective form of exercising when it comes to height increase. Doing intense stretching exercises can add a few extra inches to your height, even short after your growth has stopped. For best results, you should do these exercises two times a day, after you wake up and before you go to bed. Start with easy exercises, then gradually move on to more difficult ones. Here is a list of stretching exercises, divided in three categories, from the easiest to the most difficult:
    • Preliminary exercises - These exercises will play the role of a warm-up, in order to prepare the body for the more difficult ones. These preliminary exercises require very little effort and should not result in tiredness or fatigue. You will also notice that the side benefits include good posture development, straightening of the spine, and stretching the body. All of these will contribute to height increase. It is recommended that you continue these exercises during the complete time you are performing the other exercises in the following chapters. Perform all of the exercises twice a day, for 7 days, before you start the regular exercises. You should be able to complete all of the preliminary exercises within 15 minutes.
      • Before getting out of bed each morning (and before going to sleep each evening), stretch your arms and legs to their limit. Point your toes towards the foot of the bed, point your outstretched arms towards the head of the bed, and stretch your body to its limits. Twist and turn your body in every possible direction, stretching every joint and muscle in your body simultaneously.
      • Still in bed, lying flat on your back, place your hands on your hips and lift your legs and lower torso into the air so that your weight is resting on your elbows and upper back. In this position, with your feet straight up, rotate your legs in the same manner as if you were riding a bicycle. Continue the pedaling motion for 60 seconds.
      • In the sitting position, while still in bed, allow your head to droop forward with your chin as close to your chest as possible. Rotate your head to the left, then backward, to the right, and then forward. Repeat this circular rotation of the head several times, and then rotate the head in the opposite direction several times. Extend the head as far to the left and right, and as close to the chest and back as possible. Loosen up those neck joints!
      • In the standing position, arms stretched out horizontally away from the body, rotate the arms in a circle approximately 2 feet in diameter. Keep the arms extended to the side, and do not bend the elbows. Rotate the arms from the shoulder joints. After several rotations, rotate the arms in the opposite direction several more times. Extend the arms as far backwards as possible during each rotation.
      • Stand away from all walls or other objects with your feet about 18 inches apart. Allow your head to fall loosely backwards as far as it will go without straining your neck. Raise both arms sideways, away from the body, and stretch them outward as far as they will go. Hold them there, level with your shoulders. Start the exercise by swinging your torso all the way to the left, and then all the way to the right. Keep your arms stiff and straight. Keep performing this swinging movement, to the left, to the right, then left, then right, left, right. Do it naturally and smoothly. During the motion, extend your arms as far outward as you can, and twist the body as far as you can in each direction. Repeat this exercise for 60 seconds, and then clasp your hands behind your neck, and perform the same swinging movements, left, and right, for another 60 seconds.
      • In the standing position, facing a wall, with your stomach and toes touching the wall, raise your left hand and reach as high up on the wall as you possibly can. Do not lift your heels. Let your fingers touch the wall as high as possible, and try to move your fingers up the wall a little further. When you have reached as far as possible, hold that position for several seconds, and slowly lower your arm to your side. Repeat the same procedure with each hand, a total of 3 times. Turn your left side to the wall, and perform the exercise with your left hand, 3 times. Turn your right side to the wall, and perform the exercise with your right hand, 3 times. Turn your back to the wall, clasp your hands together, behind your head, and raise both hands as high up on the wall as possible, without unclasping your hands, and without lifting your heels. Perform this 3 times.
    • Regular exercises - These exercises are designed to not only help in the continued straightening of the spine but, also in stretching the body and strength of the muscles involved. This is how you're going to accomplish your ultimate goal of more height. You will continue to perform the preliminary exercises every day in addition to the regular exercises. To avoid over exerting yourself, we advise doing only 5 out of the 15 regular exercises each day and rotating them each day. For example you would perform the first 5 on the first day, the second 5 on the second day, and the last 5 on the third day. Repeat this cycle 6 more times, for a total period of 21 days doing both preliminary and regular Exercises.
      • Stand erect behind a chair, feet together with hands gripping the back of the chair. Your feet should be about 12 inches away from the chair. Lift your left leg back and up as far as possible, maintaining your grip on the chair for support. Bring your leg down, and repeat the same procedure with your right leg. Perform the leg lifts slowly and stretch them out as far as possible. Repeat the leg lifts 10 times for each leg.
      • Lie flat on your back on a firm surface. Lift your left leg up, bending it at the knee, and touch your chin to your knee. Grasp your leg with both hands below the knee, and pull your knee to your neck. You may lift your head off the floor, towards your knee, but do not lift; your shoulders off the floor. When your knee touches your neck, hold that position for a few seconds, and then return to the original starting position. Perform the exercise with the other knee. Alternating legs, repeat the exercise 10 times with each leg. When bringing knee into chest remember to inhale so lungs are filled with oxygen. Holding that position, then exhale while returning to starting position.
      • Stand erect, knees and heels together with arms relaxed at your sides. Raise your arms outward and up until they meet at the highest point over your head with the knuckles of each hand facing and touching each other. As you raise your arms, lift your heels so that all your weight is on your toes. Stretch your arms and body up as far as you can. As the arms are raised, inhale and fill your lungs to full capacity. Lower your arms in the same course as you raised them, exhale slowly, and lower your heels until they touch the ground. Repeat this exercise for 1 minute the first time, 2 minutes the second time, and 3 minutes every time thereafter.
      • Lie down on your stomach with your hands behind your back, clasp your hands together and interlock your fingers. Arch your body so that your head, shoulders and legs are raised off the ground and maintain this position. Rock your body forward and then backward several times, and then relax. Repeat this exercise 5 times. While still on your stomach, stretch both arms out in front of you and rest them on the floor. Commence raising and stretching your legs upwards, alternating legs, without bending your knees. Do this 5 times with each leg. As in all exercises, if at any time you become very tired, stop and rest before continuing.
      • Stand erect with your arms high over your head and your thumbs interlocked. Stretch your body upwards vigorously without lifting your heels, and then bend far to the right. Return to the position with your arms over your head and bend far to the left. Repeat this movement to the right and to the left alternately for 10 times. Rest 1 minute, and repeat it another 10 times. Do it slowly, but keep stretching your arms and torso all during the exercise.
      • Lie flat on your back with your hands below your buttocks. Raise both legs off the ground, straight up. Bend your knees and lower your toes so that they touch the floor. Lift your hips off the floor, supporting your body with your hands on the floor. Arch your body so that your weight lies only on your shoulders and your toes. Lower your hips so they rest on your hands, lift your toes, straighten your legs, and lower them to the floor so that you are in the starting position. Repeat this procedure 10 times, each time trying to arch your body as much as possible when you touch the floor with your toes.
      • Seated in a large arm chair, stretch your feet straight out and stiffen your body so that the only points of contact between your body and the chair are at the top of the chair and at the front of the seat. Your buttocks should be resting on the front of the seat. Lean slightly forward, and at the same time bring your knees up to your chest. Use your arms to help bring your knees closer to your chest by wrapping your arms around your bent legs and pulling them towards you. Breathe normally during this exercise. Release your legs and return to the original position. Repeat this exercise 5 times.
      • In the standing position, feet about 18 inches apart, place your palms on the back of your thighs. Without bending your knees, slide both hands down the sides of your legs as far as you can reach. You will have to bend forward to perform this exercise, but be sure to maintain contact between your palms and your legs. The further you reach down, the more excessive the strain on the back of your knees. Do not bend them. Vary this exercise by placing your hands on your buttocks and moving them down the back of your legs, bending your body backwards to enable you to perform this movement. Perform each of these exercises, slowly, 5 times.
      • Stand erect with your back to the wall, feet flat on the floor. Your feet should be about 24 inches away from the wall on the first time you perform this exercise. On following days, you will increase your distance from the wall 3 additional inches each time. Stretch the arms forward, upward, and then backwards over your head until your fingers touch the wall behind you. Do not allow your body to touch the wall. If you find it very easy to touch the wall, move a few more inches away from the wall. You should have to stretch your body to enable you to touch the wall. After your fingers achieve contact with the wall, return to the original positions by bringing the arms back over the head and then down. Repeat this exercise 7 times. Keep a careful record of the distance from the wall the last time you performed this exercise so you can increase this distance by three inches each different day you perform it.
      • In the standing position, place your left leg far out in front of your right leg, and distribute your weight evenly on both legs. Without lifting your right leg, shift your weight forward to your left leg, bending the left knee and placing your left hand on your left knee to maintain your balance. Lean forward as far as you can, placing most, of your weight on your left foot. You may lift your right heel, but do not allow your right toes to lift off the floor. Stretch your body forward as far as possible, hold this position for 3 seconds, and return to the starting position. Switch positions of your legs, and perform the exercise by shifting your weight forward to your right leg, and maintain balance with your right hand. Perform the exercise 5 times in each position.
      • In the standing position, feet slightly apart, hands on hips, body straight and erect, head up. Slowly bend the knees while keeping the rest of your body straight and erect, and come to a squatting position with the knees straight ahead (not spread apart). As you slowly bend your knees, extend your arms straight ahead, stretching the arms and fingers to their fullest extent. Hold this position for a few seconds before slowly returning to the original position. Repeat this exercise 10 times.
      • Sit on the floor with your legs extended straight out in front. Place your feet under an article of furniture (chair, table, or sofa) to keep them from moving during the exercise. Interlock your fingers behind your neck, and start the exercise. Slowly revolve your trunk in a large circle, bringing your upper torso forward, to the right, backward and to the left, as far as possible. Rotate your body in as wide a circle as possible, and then reverse directions. Repeat this exercise for 30 seconds, rest 15 seconds, repeat 30 seconds, rest 15 seconds, etc., for a period of six 30 second units.
      • In the standing position, with your legs spread widely apart, raise both hands straight overhead and overlap your hands. Bend over forward and touch the floor between your legs, then return to the original position. Perform this exercise 10 times. You will notice that the wider your legs are spread apart, the easier it will be to touch the floor. As you progress in this and the other exercises, you should bring your feet closer together so that it will be more difficult to touch the floor with your fingers. If you can touch the floor with your feet close together, you should then strive to touch the floor with your palms.
      • In the prone position, lying flat on your back with your arms by your side, raise your arms and bring them straight back over your head until they are stretched out on the floor, pointing away from your head. Resting all of your weight on your outstretched arms, your shoulders, and on your heels, slowly raises the back, hips, torso, and upper legs off the floor. Stretch your body up as high as you can. Hold that position for a few seconds, and return to the original position. Perform this exercise 5 times.
      • In the standing position, feet spread slightly apart, hands behind the neck with your fingers interlocked. Bend the body forward from the waist, without bending the knees, and try to bring your head down between your legs. Of course, it will be impossible to bring your head all the way down, but stretch your body as far as possible without straining yourself. Do not remove your hands from behind your head. Use your hands to help push your head down further. When you have reached as far down as possible, return to the starting position. You will perform this exercise with more ease after one or two weeks. Perform this exercise 5 times.
    • Advanced exercises
  2. 2
    Swim.
  3. 3
    Raise your seat while cycling.
  4. 4
    Play sports like basketball or volleyball, which involve jumping a lot.
  5. 5
    Hang off a bar while wearing ankle weights.
  6. 6
    Sprint.
  7. 7
    Jump rope.
  8. 8
    Perform kicks. Repeated kicking helps lengthen the shin and thigh bone. Ever noticed how kick-boxers have longer than average legs? It's the same principle as far as baseball pitchers too. Pitchers usually have a pitching arm that is 1-2 inches (2-5 cm) longer than their other arm. Same principle. Repetitive stress forces the bones to lengthen due to the stress. There are only 2 kicks you will have to do in this program. Perform 3 sets of both kicks each day. Shoes are optional.
    • Front Snap Kick - the first kick is the basic front snap kick. It's very simple. Keep both feet facing forward in a comfortable position, with a slight bend to the knees for balance. Raise your knee until the thigh is parallel to the floor. While doing this, the ankle should be flexed downwards and your toe should be pointed towards the floor. Next, quickly snap your foot outward with your toe pointing outward. Once that is done, quickly return your toe to its previous downward pointing position and lower the foot onto the ground. That is one repetition. The kick will be quick. It doesn't matter how high off the ground you kick - our focus here is simply on executing the quick snapping motion of the lower leg. Each kick will last approximately less than 1 second. Perform 20 kicks per leg then switch to the other leg and repeat. That is 1 set. Rest for 1 minute between sets then repeat the process again for a total of 3 sets.
    • Straight Leg Kick - the second kick is a straight leg kick. The best way to explain this is to pretend that you are punting a ball. Keep both feet facing forward in a comfortable position, with a slight bend to the knees for balance. Unlike the snap kick, you will NOT bend your knees while performing this kick. Keeping your leg straight, raise your leg quickly as if you were punting an imaginary ball. Raise your leg as high as possible with your toe pointing outward and upward. I find it helpful to imagine that there is a target in front of me at about eye level that I am trying to kick with my foot. Quickly lower your leg to starting position and place your foot on the floor. That is one repetition. Once again, the kick will be quick. Your goal is to keep your leg perfectly straight and kick as high as possible. Each kick will last approximately 1.5 seconds. Perform 10 kicks per leg then switch to the other leg and repeat. Rest for 1 minute between sets then repeat the process again for a total of 3 sets.

Sleeping

  1. 1
    Sleep 8 to 10 hours a day. Most of your growing takes place while sleeping, because that's when most HGH is released. Not getting enough hours of sleep will stunt your growth.
  2. 2
    Keep your body as straight as possible while sleeping. your spine must be as straight as possible. Lie on your back with your arms and legs stretched toward the foot of the bed. Do not exert any effort or pressure to stretch your limbs. Allow your body to be completely relaxed. You may let your head turn to the right or left and bend your arms if it is more comfortable to you. The important thing is to keep your body (torso and legs) as straight as possible. This position may prove to be uncomfortable for the first few nights, but your body will soon become accustomed to this manner of sleeping and before long you will discover not only extra inches but, also a. more comfortable sleep.
    • Kick the 'pillow habit'. This is a very common mistake made by most of us because we are led to believe that a pillow allows for a more comfortable night's sleep so, through habit, we become attached and generally accept this as the most comfortable way to sleep. However, nothing could be further from the truth. The use of a pillow is an incorrect form of sleeping and should be avoided. While lying on your back with your head resting on a pillow, your neck is bent forward in a very unnatural position. In this position, your head is being pushed forward and your back is arched, also a very unnatural position. If you suffer from frequent neck or back pains, in the majority of cases you can probably blame it on your pillow or mattress.
  3. 3
    Make sure your mattress is firm and capable of giving your body full support. This is to aid in keeping your spine as straight as possible while sleeping. A soft or sagging mattress will tend to bend the spine and curve the torso in a sinking effect, which must be avoided. A good mattress will support the whole body, which will keep it in a straight posture setting - a must for obtaining greater height.

Posture

  1. 1
    Correct your posture. Many people rob themselves of extra height because they fail to realize that a good posture is essential for maximum height increase. Correct posture involves more than just standing straight and erect. You must train each part of your body to maintain its proper position. You must learn how to hold your head, your pelvis, your legs, sit correctly, walk correctly, plus numerous other do's and don'ts to assure you of achieving every possible inch of height

this link will you what exercise you will do to become taller..
http://www.youtube.com/watch?v=IF55ruqjY8o

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