When most of us think of exercise, we think of strength training, or heart pumping cardiovascular workouts, and often use stretching techniques simply as a way of warming up for those other exercises. When it comes to naturally gaining height though, those stretching exercises will show their true value and importance, not just by increasing height, but by improving flexibility as well.

You probably know of several stretching exercises already, but these three in particular will target the main problem area when it comes to decreased height, that being your back. By easing the compression of the discs in your spinal column, you can increase flexibility and height through some simple daily routines outlined below.

Trunk Twist – This stretching exercise is great for working on your spine, and is very much like the standard sit-ups you’ve probably done many times in your life. This will help strengthen your spine and abs at the same time.

Sit on the floor and keep your feet anchored beneath something to help prevent movement while performing this. For safety’s sake, ensure the object your anchoring your feet with can bear the amount of force you’ll be exerting on it and won’t topple over onto you.

Rather than performing a combination of sit-up and twist, you’ll solely be twisting in this exercise. With your hands locked behind your head, raise yourself off the ground to a comfortable position, not too high or low, and slowly swing your body as far to each side as you can. Repeat this at least 5 times, performing the routine for 30 seconds each time.

Roll Over Stretch – This exercise targets your lower back specifically, and is also great for increasing flexibility in your back and legs. To perform this exercise, lie down flat on your back, and then roll backwards, letting your feet touch the ground behind your head. Keep your shoulders flat on the ground, and use them to help balance you. Hold this position for 20-30 seconds and you’re done.

Wall Bridge – Lastly, stand about two feet away from a wall with your back to it. You may have to alter your distance from the wall before doing this, but make sure you’re close enough to reach it. Once you’re at a good range, lean back until your hands are touching the wall. Now walk slowly down the wall with your hands, as far as your flexibility will allow. Once you’ve reached your limit, climb back up slowly, and then push off to return to your normal standing position. This one is great for the lower back as well.

These three exercises of varied difficulty all help target the lower back, where spinal disc compression through years of gravity weighing down on your body have caused you to effectively be shorter than you could otherwise be. These routines will help counter those effects for increased height.