You can stretch your back and muscles by touching your toes after getting up every morning. The first thing to get up early is to relax yourself by touching your toes. This will warm up your back muscles. This action can also improve your back posture and make you stand more straight. Raise your arms above your head before bending down to touch your toes. You can't bend your legs, but you can bend your knees a little. Finally, raise your hands above your head and tighten your spine.

Bridge stretching

This action can improve the flexibility of the back. Pulling a bridge is more difficult than touching your toes. Lie flat first, then grab your ankles from below, lift your hips and drive your torso, thus stretching your back.

Cobra back pull

This action helps to improve the flexibility of the back and relieve the pressure on the back. After sitting for a long time, this action can help relax your back, lie flat on the bed, put your hands on your sides, and slowly support your torso with your hands. Lean back slightly and use abdominal muscles as much as possible.

Lunge stretch

This action can relax the muscles under the back and abdomen. At the beginning, bend your knees, put your hands in a line before and after your hips, step forward with one foot, push your hips up, lean back slightly to exchange the position of your feet, and stretch the other side before going to bed.

Mountain style in yoga

This action can straighten your spine. First, stand up straight and stretch your shoulders back. Head-up yoga helps straighten your back, which helps push your shoulders back.

pilates

Pilates can enhance strength and flexibility. You can sign up for Pilates classes in the gym or community activity center. Pilates helps to improve your posture and make you look taller. Pilates is faster and more intense than yoga.

swim

Swimming can stretch your whole body and make you look taller. Swimming can stretch your limbs and back. If you want to choose stretching activities with less impact, then swimming is your choice. Swimming can also relieve the pressure on joints.

Stretching should be combined with healthy diet and good living habits. Input enough protein can make you grow taller, eat more nuts, seeds, beans, fish and meat, ensure the intake of vitamin D, and contribute to the development of muscles and bones. Mushrooms, eggs and fish are rich in this vitamin. Get enough calcium to help bones grow. The calcium content in dairy products and green vegetables is relatively high. If you are under 18 years old, you need to get at least 8 hours of sleep every day.