Don't practice at will. Their method is good, but you can only practice with the cheek. What you want is thin and strong, right? That's a good way to play, and your 170' s height is not good.

You can practice upstairs, but light dumbbells, fast practice, can build thin muscles, beautiful lines, looks a few centimeters high.

Although you are 23 years old, you can grow longer, because human bones have many joints. People's sitting and sleeping positions deform their bones. As long as you stretch more, I guarantee that you will be 3-6 cm tall. You can check it online. The longer it is, the higher it is. It is absolutely useful. I tried.

I wish you success!