Some people will do just about anything to add a few inches to their height. Many people have turned to jumping rope. But, can jumping rope really make you taller? I’ve done the research and I’m here to give you the facts.
Jumping rope will not make you taller. By the time you’re fully grown, usually between age 18-25, your bones have ossified and your epiphyseal plates have sealed. Once your epiphyseal plates have sealed, there’s nothing you can do to make yourself taller, including jumping rope. What jumping rope can do is improve your posture making you appear taller.
I know, it’s a hard pill to swallow.
That said, jumping rope is still a great tool to help you maximize your height. There’s also a variety of other exercises you can do to give you those extra couple inches you’ve been praying for. I’ll share those with you, but first let’s first look at how jumping rope can make you appear taller.
How Jumping Rope Makes You “Taller”
The reason why jumping rope is thought to increase height is not because it lengthens your bones or promotes bone growth, but rather because it promotes good posture. Good posture is the key to maximizing your height.
Remember, an adult that’s fully grown cannot make themselves taller. Once your bones become fully ossified (fully developed) and your epiphyseal plates become sealed, your bones are done growing. So, the only way to appear taller is by improving your posture.
Jumping rope does this in a variety of ways.
When jumping rope properly, you’re shoulders are back, your torso is erect and your head is in a neutral position. Additionally, your body is forced to center itself over your feet to maintain balance. All of these things have an affect on the alignment of your spine and work to improve overall posture.
Now, it’s important to understand, jumping rope once or twice a month is not going to solve your posture problems or doing anything for your height. In order to see results you need to be jumping rope regularly. Consistency is critical, especially if you want to change something so ingrained as bad posture.
You’ll likely need to make some changes to your daily life, as well. Start paying attention to your posture when sitting at your desk, commuting to and from work, and when lying in bed. These daily habits are the reason why you have bad posture. Without fixing them, it’s going to be almost impossible to correct your posture and “grow” taller.
In addition to jumping rope, there are some great stretches and exercises that will help you improve your posture. I’ve listed those below. Before you go looking at those, read the next section to determine if poor posture is something you’re dealing with.
Is Posture Preventing You from Reaching Your Heights’ Potential?
Poor posture, over time, is actually going to make you appear shorter. For example, standing with your head slouched forward or sitting with your back hunched over will disrupt the natural alignment of your spine. This disruption of your spine’s alignment can take as much as 1-3 inches off your height!
So, the question is… Do you have poor posture? If you’re unsure, there’s a pretty simple assessment you can do to find out.
Start by standing sideways in front of a full length mirror. Stand as you normally do, as if you’re standing in line at the grocery store. With good posture, your ear, shoulder, hip, knee, and ankle should all line up vertically.
If they don’t, that’s okay! It just means you have some work to do. It also means, with some practice, you could probably be a couple inches taller.
Wait, you’re not done yet!
Below, you’ll find a handful of exercises and stretches that are guaranteed to fix your posture. Make these a part of your daily routine and you should see incredible results.
Other Exercises to Improve Posture and “Grow” Taller
In addition to jumping rope, there are a number of other exercises and stretches that can help fix muscular imbalances, improve your posture, and increase your perceived height. Many of these exercises put an emphasis on strengthening your core, opening up your hip flexors, and loosening up your hamstrings and back.
The Plank is an incredibly simple exercise that’s great for strengthening your core and glutes. I’ll usually add a 60-90 second Plank between jump rope sets. Highly recommend this exercise for improving your posture and maximizing your height.
Instructions: Start by lying on the floor face down and resting on your forearms. Begin the Plank by engaging your core and lifting your body off the floor. Your weight should be held up by your forearms and your toes. Make sure to maintain a straight back throughout the exercise.
Pro Tip: Alternate between hands and forearms, without breaking the Plank, for added intensity.
The Superman is one of my favorite exercises for strengthening your lower back and improving your posture. This is another easy exercise you can throw in between jump rope sets.
Instructions: Start by lying face down with your arms fully extended in front of you. Begin the exercise by rising your chest, arms, and legs simultaneously. You should feel the contraction in your lower back. Hold for a couple seconds, then repeat.
Pro Tip: Instead of lowering your chest, arms, and legs between sets, keep them up and perform small, controlled bounces.
The Bird Dog! This is a great exercise to help stabilize your lower back (lumbar spine) and strengthen your abdominal. It’s a relatively safe exercise for anyone recovering from a back injury too. I’ll usually bust out a couple sets of these at the end of my jump rope routine.
Instructions: Start by getting on your hands and knees. Your hands should sit under your shoulders and your knees under your hips. Begin the exercise by extending your right arm straight out, level with your body. At the same time, extend your left leg out and make sure it’s also level with your body. Return to your hands and knees and repeat with your left arm and right leg.
Pro Tip: Hold each extension for 10 seconds, for deeper burn!
If you’ve done even a single Yoga class you’ve likely practiced this pose. Child’s Pose is an easy stretch, but an effective one. It will work your back, hips, and thighs. It’s great for anyone experiencing lower pack discomfort.
Instructions: Start by getting on your hands and knees. Spread your knees wide with your feet still touching (big toes). Start the stretch by lowering your stomach to the floor, between your legs, and extending your arms out in front of you.
Pro Tip: Widen your knees for an even deeper stretch!
This stretch is probably one of the most effective for fixing poor posture and maximizing your height. The Forward Fold stretches your entire backside and lengthens the spine. It feels great too!
Instructions: Start by standing with your feet hip-width apart. Begin the stretch by bending at the hips and folding your torso forward over your legs. Bend as much as your knees can handle and then hang, with your head heavy. Hold this position and feel the stretch throughout your back. Complete the stretch by tightening your core and standing up slowly.
Pro Tip: While folded, grab the opposite elbows for an increased stretch.
Half Cobra Pose
The Half Cobra Pose is one of my favorite stretches. It’s incredible for lower back pain as well as opening up your chest and shoulders. I highly recommend this stretch for anyone who sits hunched over at a desk all day.
Instructions: Start by lying face down with your hands by your side. Take your hands and place them next to your arm pits, palms down. With your elbows in, begin the stretch by extending your arms and slowly raising your chest off the floor. Listen to your body, make sure not to lift yourself too far off the floor. Hold for a few seconds, then return to starting position.
Pro Tip: Keep your hips on the floor and look straight ahead.
Hope you found this information useful. Now, go get after it!