0.75" in 2 weeks with advanced bridging

This was originally posted on the old GrowtallForum, currently inactive. The user, "gog9" claimed to have gained 2 centimeters in 2 weeks using a routine than involves advanced bridging. Let's see how his routine looks like:


Hey guys! 

Been reading this forum for a while but haven't really posted until now. Just wanted to share my success with you guys. I performed the grow taller stretches for a long time with little to no success. My posture was fantastic and my spine was stretched from regular hanging. Unfortunately I had nothing to show for it. 

I ended up reading about back bridging somewhere and decided to try it. Immediatley my spine felt stretched out and elongated like never before. Better than any other stretch and better than hanging or inversion hanging.

I started with basic bridging and then progressed to back bridge push ups and stand to stand bridging mixed with push ups. I do around 100 bridge push ups per day mixed with bridge holds. After 2 weeks of consistent bridging I have gone from 5'9 1/2 (morning height) to 5'10 1/4 (morning height). I am convinced that with another few weeks of bridging I will be able to get another 1/2" or so. It doesn't sound like a lot but trust me - IT MAKES A HUGE DIFFERENCE. 

Here is my tutorial on bridging

------> Increase Height with Bridging 

Day 1 stretching

1. Cobra stretch - 10 seconds / 6 reps ---> Child pose 20 seconds
2. Plow stretch - 20 seconds / 3 reps ----> Hug knees - 30 seconds
3. Half Twist - 15 seconds / 3x2 reps---->Hug Knees - 20 seconds ----> Child Pose 20 sec
4. Side Bend - 2 seconds / 3x2 reps ----> Child Pose 30 seconds


Time: 12:30pm
Duration: 20 minutes

Level: Beginner Routine
Score: 8.5/10

How to build an effective height increase stretching routine

There are 4 different types of movements you need to do for a complete stretching session:

1. Extension; such movement includes backbends like Cobra Pose and Camel Pose.
2. Flexion; this movement includes forward bends: Plow Pose, Seated Forward Bend 
3. Side Bend; when you arch your spine to the sides.
4. Twist; you got it, when you twist your spine.

To avoid the risk of injuries you should perform all of the above in a balanced manner and do restorative poses between each set. Restorative poses bring the spine to its initial form. This is important because mixing those 4 movements without an intermediate movement between could potentially damage the discs. 

Best Restorative Pose - Child's Pose

If we follow these principles correctly, an ideal yoga session for height increase should look like this:

1. Back bend > restorative pose
2. Forward Bend > restorative pose
3. Back bend #2 > restorative pose
4. Forward Bend #2 > restorative pose
5. Side Bend > restorative pose
6. Twist > restorative pose

This system pretty balanced. It has two different back bends, two different forward bends, also a side bend and a twist.

Another example:

1.  Touch Toes (Forward Bend) followed by Child's pose 30 seconds (restorative pose)
2.  Cobra Pose (Back bend) followed by Child's pose 30 seconds (restorative pose)
3.  Lying twist (Twist) followed by Child's pose 30 seconds (restorative pose)
4.  Side Bend followed by Child's pose 30 seconds (restorative pose)

The dead hang could also be used as restorative method. 

I advise you to see a doctor before starting any stretching routine and make sure your back and spine are healthy. If you're a beginner, please don't engage in advanced poses. Start with beginner poses and gradually build up the intensity.

For more workout examples check my stretching logs: day 1, day 2, day3, day 4, day 5,  day 1 again