Wondering if you can grow taller after 20? Learn Pilates tricks to improve posture, elongate your spine, and look taller naturally with daily exercises.
Most people stop growing taller as their bodies physically mature into adulthood in their late teens usually tell you that they were probably finished growing taller by the age of 18-20. Growth plates in your bones are typically fused by 18-20, so you are not going to add any additional inches in height naturally after this biological stage.
What you can focus on is looking taller, slimmer, and feeling more confident through improved posture (postural alignment) and core strengthening exercise to create a healthy, aligned spine – which is why you are here in the first place.
Can You Grow Taller After Age 20?
The short answer: No, not in terms of bone length. Once the growth plates in the bones close, it is not possible to grow taller naturally through the circumvention of bone development.
However, posture and alignment through the spine do play a huge role in our appearance.
Poor posture when seated with rounded shoulders/slouching forward (poised with your head too far forward) can compress your spine and make you look 1-2 inches shorter.
Strong posture with an elongated spine, open chest, and engaged core can help you regain your natural height.
Spinal decompression movements that relieve compression between vertebrae, may temporarily add a fraction of an inch or two in height.
That is why Pilates continues to be an exercise system preferred by so many, as it is low-impact and focuses on improving alignment of the body.
Pilates is a fitness and conditioning system focusing on core strength, flexibility, and alignment so it certainly may not grow your bones, but it will elongate the body lines, and help you create the appearance of length to the body overall.
Ways Pilates Can Make You Look Taller
Joseph Pilates invented the method he called Pilates in the early 20th century as a means of developing a strong “powerhouse” (core muscles) and for improved posture. While it is often confused with heavy gym workouts there is no area of Pilates that “bulks” you up. Pilates emphasizes elongation, breath control and fluidity of movement.
Here’s how Pilates will aid you in appearing taller.
Spinal or Vertebrate Alignment: Pilates teaches you how to stack your vertebrae, and reduce sloppy slouching habits
Core Engagement: Engaging the core keeps your spine aligned and stable.
Lengthened Muscles: While example shortening bulky exercises, Pilates stretches while strengthening and provides you with lean, elongated lines.
Increased Body Awareness: You will notice bad posture when you return to your day-to-day life and will gently correct it.
7 Pilates Tricks to Help Your Posture & Appearance of Height
1. The Pilates Roll-Up
How it helps: Finding your core and strengthening, stretching and improving spinal mobility.
How to:
Lie on your back with your legs straight and arms extended above your head.
Inhale, then lift your arms in front of you bringing them toward the ceiling.
Exhale and slowly roll through the spine taking the spine vertebrae one at a time, reaching towards your toes.
Inhale at the top, then roll through the spine under control back down.
Repeat 8-10 times per day to help with core strength – rebuilding flexibility through the spine.
2. Spine Stretch Forward
How it helps: Decompressing the spine and improving posture.
How to perform the exercise:
Sit upright, legs extended in front, legs apart.
Reach arms in front of you at shoulder height.
Inhale deeply.
Exhale while reaching forward the spine lengthens (not collapses).
Slowly return to an upright.
Great for desk workers hunched forward.
3. The Swan Stretch
How it helps: Opens the chest, strengthens the back, counteracts slouching.
How to perform the exercise:
Lie face down, legs extended.
Hands underneath shoulders.
Inhale, press into hands, lift chest and head listening to the pelvis.
Exhale, lower back down.
Great for posture increasing your height while opening your chest.
4. Pilates Side Plank
How it helps: Build strong obliques that support the spine and give you a straighter, leaner waistline.
How to perform the exercise:
Lie on your side, elbow under your shoulder.
Legs stacked with hips off the floor.
Hold for 20-40 seconds.
Repeat on the other side.
Offers stability which helps make your posture more vertical.
5. The Pilates Hundred
How it helps: engages the powerhouse (abs, diaphragm and lower back), all of which support taller posture.
How to perform the exercise:
Lie on your back, legs lifted to 45°.
Curled with the head and shoulders up.
Pump the arms up and down while inhaling for 5 counts and exhaling for 5 counts.
Repeat until you reach 100 counts.
A Pilates classic: Make sure the belly is drawn in, instant core activation.
6. Standing Wall Roll Down
How it helps: Stretches the spine and teaches spinal articulation.
How to do it:
Stand tall with your back against the wall.
Inhale deeply.
Exhale, slowly roll the body down from the head until the hands touch the floor.
Inhale, and roll back up.
Great for teaching spinal control and elongation.
7. Pilates Leg Pull Back
How it helps: Strengthens the backside (the glutes, hamstrings, and shoulders), which counteract a slouched posture.
How do you do it?:
Sitting with legs extended, hands placed on the mat behind the hips.
Pressing into the palms to lift the hips in a reverse plank.
Holding and lifting one leg at a time without dropping the hips.
Opens tight hips and strengthens the posterior chain.
Bonus Lifestyle Hacks to Look Tall
Of course, Pilates is a good partner, but you may also want to practice the following:
Wardrobe with vertical strips and fitted clothes – elongates the frame.
Shoes with small heels or inner soles – add instant height.
Stand tall with confidence – confidence in itself makes you taller.
Stay hydrated & flexible – for a reduced spinal compression.
Stretch daily – stretching and yoga maximize
The Bottom Line
Whether you physically grow taller after age 20 or not, with the right means, you become capable of looking taller and feeling taller. Pilates works by extending your spine, strengthening the core muscles, and instilling confidence in how you stand.
Important results are noticed even if you never perform more than 15 minutes of Pilates daily:
Good posture
Looking slim and lengthy
Feeling confident in one carry.
FAQs
1. Can I really grow taller after 20 naturally?
Most people stop growing once their growth plates close usually around ages 18 to 20. While bone length can’t increase, posture can be improved and so can spinal alignment and core strength, all those things an aspects of the external height.
2. Does Pilates make you taller permanently?
Pilates doesn’t change your bone structure, but it does stretch the muscles, decompress the spine, and correct posture, making you appear tall and slender, but really it’s not the same as gaining actual inches.
3. How soon should I start to see results of Pilates?
After consistent practice, 15-20 minutes a day, 4-5 days a week, most people experience posture improvements and look taller in 3-4 weeks.