I have grown 1.4cm (5'10 to 5'11) in two months using these methods. Some may be interested in this. Some may mock this, others may doubt this is true.

To address the latter, yes, if you ask google if it is possible to grow taller as an adult it will claim that it is impossible. However, if you ask if it is possible to grow your penis as an adult, it will reply with the same answer; yet there are communities and products dedicated to increasing penis growth with countless success stories posted daily.

If you don’t believe me and think this is placebo or “posture” then I don’t blame you. There is zero scientific evidence to suggest this works. Just studies of athletes in sports that involve joint strain having longer limps/feet, informal case reports from the soviet high jumper Rustam Ahkov and a few reported in forums. This post is purely experimental, and even if the theory of why it works, makes sense to me, it has not been proven at all.

Therefore, I ask kindly, to refrain from making this thread an argument of whether these methods work or not. I do not profit from these methods shared and am just a curious lab rat. Let me cope.

Edit: I wrote this a month ago - I was hesitant to post this, as I was not sure if the results were permanent. I stopped the spinal/neck stretches, a month ago and have not taken glucosamine/chondroitin in a week. I measured myself today and have not shrunken. I can conclude from this that I may have caused structural changes in my skeleton and not just from spinal straightening or disk swelling.

My theory of the mechanism behind growing taller when growth plates are closed.

It is stretching the joints/ligaments to the point, to the point they are damaged. This causes an increase in stem cells, which, under the influence of thyroid hormone and other differentiating factors, turn into cartilage.which forms a “scaffold” for osteoblasts to move into. Cartilage also multiplies. The damage also increases VEGF, allowing the formation of new blood vessels.
Overtime, the cartilage cells dies off, calcifies, and osteoblasts (bone forming cells), move into the cartilage place via the blood vessels.

This leads to be bone cells to be in this scaffold, forming into new bone.

To me, this is the only theory that makes sense. It explains why there are studies that show the dominant limbs used in the motions in tennis & taekwondo are longer and how there are success stories with high seat biking & yoga, which involve zero damage to bones, yet, these is the principle used in the few “height” schools created, such as “AS palko” by Rustam Ahkov and the “Agrowbics Course” in the UK https://pierrepozzutofitness.co.uk/agrowbics-course/

https://www.naturalheightgrowth.com/2025/10/

https://www.researchgate.net/profile/Ki-Kwang-Lee/publication/251761906_DEFORMATION_OF_FOOT_IN_TAEKWONDO_ATHLETES/links/542d102e0cf277d58e8ca473/DEFORMATION-OF-FOOT-IN-TAEKWONDO-ATHLETES.pdf

"Taekwondo players have a slightly longer left foot than right foot{although bone length is not the only determinant of foot length sometimes it s due to flatter arches}. Although the mean of those differences was less than 1 mm, 21 of 114 athletes (18.4%) had a difference greater than 5 mm, which could be of considerable importance for shoe last design. While the left foot has longer ball of foot length and higher medial malleolus height, the right foot has longer lateral length and greater height{this should increase overall body height if not for the assymetry between right and left}. The ball of foot height and circumference and instep circumference were greater for the right foot than left foot, which may indicate bone hypertrophy"

Taekwondo involves usually kicking with the right leg, and when the right foot leg is propelled up into the air. You can feel your knee and ankle "buckle" when it fully extends. This creates slight stress to your joints and in my opinion, when done at the right intensities and frequency, it is what causes the right foot to be higher than the left foot.

The same principle happens to tennis players

https://web.archive.org/web/20240411172635/https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=1e3b997e9caf9834470f5dd0df6836f5c9f76697

"The radiologic examinations of the bones of the forearm and hand yielded an increase in density of bone substance and bone diameter as well as length in the stroke arm as compared with the
contralateral arm"

Why don't I think microfractures work?

Microfracturing involves causing damage to the bone, itself, causing it to grow back stronger and bigger.

This is known as wolfs law. People do "massai jumps" and even hit their shins with a hammer to try to use this law to grow taller.

I think this can make a certain bone, thicker and more pretuding, as seen with "bone smashing" in the face. But when done on the shins, it just creates cracks, that heal without extending the leg - Why? Well, if you damage a single part of the shin, the the whole volume of the part of the shin, isn't gonna grow back stronger. It will be a small portion that grows back stronger. In theory, if you had access to 360 degree acess to a bone, it might work better, but this isn't the case; muscle surrounds most the bone and only a part is exposed.

Though, I think damages to the heal may cause the heal to grow taller adding a small increase of height.

This is why I think very hard stamping could be a tool for height growth. It would create damage equally distrubed on the calaneus, so it could grow thicker, but it's not a primary exercise I would do.

Height growth exercises

I target 5 parts of the body, using 3/4 different exercises.

Spine

Traction table

Rustam Akhmetov, is the grandfather of height growth in adolescents and adults (you can find his "protocols" here and there is a youtube video about a school he set up)
As a side note, in this school, he was using a leg stretching splitter machine, which involved no elongation of the joints; this confirmed that my theory of training the joints must be along the right path.

He said that spinal exercies are the best as the spine is much more prone to growing. I also believe they are the most efficient and accesible exercises.

However, unlike other methods these methods are sort of expensive, not fun and painful to muscles.

My favourate spinal exercise is progressingly overloading my spine on a traction table. A traction table will cost a euro goy, around 100-150 euro on Amzon.

I reccomend you get this model, but it's not even sold anymore. I tried another model and it felt very unsmooth. This model has an issue, with the rotation stick snapping off due to erosion.

https://www.alibaba.com/product-detail/Electric-Inversion-Table-Cervical-Lumbar-Traction_1601690492054.html?spm=a2700.prosearch.normal_offer.d_title.4e7767afdFpM2F&priceId=47cbf37570ff402abeaae9435fb168bc

I found an electric version of the exact model for cheap, but experiment with other models. Just return to amazon, if you don't like it.

Here is a youtube tutorial on how I do this; if you do it correct, your back will be sore from a single 2:30 session

Youtube Video

it is important to maintain your position, by holding and squeezing the armpit handles inwards as much as possible. This is very fatiguing, so you cannot do this for long periods. Circulation is cut off from your arms as well

I contribute nearly all my spinal gains to the traction table.

Stretches and foam roller

You can find the stretches in this document and I personally hang off of my bed with a roller underneath my back, which is quite hard on the back. I personally am not sure if I have got good results with either. But it is what Rustam reccomends.

I personally find the stretches that really work my back and just use these 3.


I like to do this one, except , I stand hold the bottom of my bed and pull my self down basically, maintaining my nose touching my knees.

I do the exact thing as well, when sitting on a fixed structure like a toilet.

I experience a deep pulling in my upper, mid and lower back in all stretches, especially the first.

Neck (and upper spine)

Again, traction tables are key here. Put the inflatable cushion that comes with the table, below your head. Attatch the head holder to your neck, making sure it is not high enough to pull on your neck. It should be pulling on your jaw. You should be able to swallow fine. If you can't, the head holder is likely too low on your jaw. Next, extend the table by rotating the stick with your hand, but you will eventually move to low to be able to reach it. Use your forearm to do this - where a jumper to stop the sharp edge cratching you. Stop when you feel your spine or a sharp pain in your neck. Continue when this disappears. Continue to extend the table from this point, and repeat for 7.5 mins. 1-2 sets a day.

This exercise requires no muscle to hold you, so you can stay in this position for very long periods.

Stretches

I like to tip my head either side, not up or down; I make sure to relax, this really drops my head to even greater differences and you can feel the stretch.

Shin

I do think you can grow the shins very easily via raised seat biking, with a few caviates.

You want your heels to be raised signifcantly. I am lucky, and there is a Matrix bike with a plaform to put the heels of my shoe on. If this bike is not available, I would use height boosting insoles and socks with platforms built into them. I cannot explain why, but the effects on the knee joints are WAY different when you do this. After I am done with the session, my knee joints so much more fatigued and less sturdy (in a good way, not painfull AT ALL), relative to if my feet were flat.

But the most important thing of course is how straight your leg is when you are at the bottom of your pedal cycle, you want your feat to be as close to 180 degrees as possilbe, whilst still maintaing raised heals and comfort.

My feet usually look like this, but a little straighter (bike seat set at "12" vs "11")

If done correctly, high seat biking is amazing. I have gained a cm in a month from it.

Tibia

This method is very experimental and I don't know what to think about it.

I hang upside down and hold the handles of bar and push down on them for a minute.

I am essentially pulling my tibia away from my hips.

Holy shit, this will leaves me temporarily disabled. When I get off I cannot walk for a few minutes. I just lie down and crawl. It's that stressfull on my joints

However, normal movement is gained back in 5 minutes.

For the rest of the day, your joints hurt as if you are epxierincing growing pains again.

However, the next day I always am 3-6mm shorter. I tried this a few days in succesion, but I gave up after a few days.

I don't know why it makes me shorter, in theory, this exercise is the perfect exercise to stress the joints.

I think it is because it applies too much pressure on the trunk muscles, and destroys them.

Rustam claims that hanging upside down, puts too much pressure on the trunk muscles, weakening them. Perhaps I am destroying them via this exercise, and they cannot hold my body up the next day.

Heels

Essentialy, I just stamp each leg on concrete as hard as possible. Think of a bad thing that happened in your life, and do 100 reps each foor. You can do massai jumps too, but stamping is way more stressful I find.

Common falts & misconceptions

1.) Dead hanging

This is useless. You are putting a lot of stress on your arms and rotator cuff.
Your spine is hanging and is being pulled by gravity, which isn't sufficient to cause any stress to your spine.

Furthermore, your trunk muscles are being weakened, causing your body to not be able to hold up your spine.

2.) Gravity tables

Same issue, gravity is not enough of a stress to the spinal disks.

Perhaps weighted vests on a gravity table might be better, but still, we fall under the issue with the trunk muscles.

3.) Focussing too much on diet & hormones

Don't expect to grow muscle if you aren't going to the gym; the same applies here.
You won't grow a mm from drinking milk, HGH and roids, if you aren't stressing your joints.

Nutrition, hormones & medication/supplements

NOT PEATY

You need to be ANABOLIC and DIFFERENTIATED to recover from these exercises.
In a perfect scenario, you need to be differentiating the stem cells into chondrocytes, be building new blood vessels, and replacing the dead chondrocytes with osteoblasts.

I think milk is perfect for this. I drunk 4 litres a day during the 2 months when this was achieved. It raises IGF 1, allowing proper stem cell generation at the site of injury. But I doubt, it has that much of an impact, because again, we are not growing children; our height growth is occuring for different reasons.

I think raising HGH and IGF 1 is important for stem cell generation, and T3 is needed to differentiate the stem cells into chondrocytres & glucosamine+chondroitin increase cartilage production . Things that increase VEGF, increase blood vessel formation, allowing osteoblasts to lay down on the scaffold

"Notably, after 60 days of treatment, the number of proliferative chondrocytes increased two-fold, the percentage of remaining cartilage increased four-fold and the percentage of trabecular bone increased three-fold in comparison to the control animals."
https://pmc.ncbi.nlm.nih.gov/articles/PMC4286662/#:~:text=RESULTS:,plate promoted longitudinal bone growth.
If I remember correctly, the human equivelent dose was around a few 100mg of each, and it increased cartilage formation by 100%.

I used 300mcg of clonidine for a few weeks and saw good results on growth. It potently increases HGH production.

If I were to maximise bone growth in a year?

2 x 20 minute of raised seat biking in the optimal heel set up

Exercises, I would do 15x of the 2.5 minute back stretching exercises on the stretching table and 30 minutes doing the neck and upper back variant.

10 minutes of each stretch I mentioned above, combined with the ones Rustam reccomended.

30 minutes hanging off of my bed on the foam roller.

9hrs of sleep a day.

I would consume 3l of milk. Leafy greens. Lots of carbs such as sugar. NO MEAT. Excessive ferritin is supressive on bone growth and anemic babies, are the same height as healthy babies, despite being malnourised.

I would take BPC 157 for VEGF and HGH (I don't know doses), 50-100mcg T4, 5mcg of T3 every 3 hours.
1000-2000mg of glucosamine and chondroitin.
50-75mg of nandrolone decanoate (works as well as HGH)
5mg anavar daily
TRT or more.
300mcg of clonidine a day.

Again, NOT MEDICAL ADVICE