The plank is a popular isometric exercise where the body is held rigid, parallel to the floor, supported only by the toes and forearms or hands. This static hold engages numerous muscle groups simultaneously, making it an efficient core strengthening movement. Planks will not cause a permanent increase in adult biological height, but they can make you appear taller by improving posture and maximizing spinal length.
What Determines Adult Height
True human height is predetermined primarily by genetic factors, accounting for an estimated 60 to 80 percent of an individual’s final stature. Growth occurs in the long bones of the arms and legs at the epiphyseal plates, commonly known as growth plates. These plates are made of cartilage where new bone tissue is produced, lengthening the bones during childhood and adolescence.
Once a person reaches the end of puberty, hormonal shifts cause these growth plates to harden and fuse, a process called closure. This signals the end of linear bone growth. After this point (generally around age 16 for women and 19 for men), no exercise can add length to the long bones. Therefore, any claim that an adult exercise like the plank can permanently increase height is biologically inaccurate.
How Planks Affect Spinal Alignment and Posture
The benefits of the plank relate directly to strengthening the body’s support structure, leading to the perception of increased height. The plank targets the entire core, including the rectus abdominis, transversus abdominis, and oblique muscles. These muscles stabilize the spine and pelvis, resisting the downward pull of gravity.
When the core is weak, the body often compensates by falling into a slumped or rounded-shoulder posture, known as kyphosis. Strengthening the core through planks helps pull the shoulders back and align the head, neck, and torso over the hips. This improved, upright stance restores the body’s natural alignment, visually adding length previously lost to slouching. Training these muscles allows a person to stand at their maximum potential height throughout the day.
Understanding Spinal Decompression and Perceived Height
A second mechanism contributing to the temporary sensation of increased height involves the spine’s intervertebral discs. These fluid-filled, gel-like structures sit between the vertebrae, acting as shock absorbers and contributing approximately one-quarter of the total spinal length. Throughout the day, the constant downward force of gravity and body weight causes these discs to slowly compress and lose fluid. This normal daily compression is why a person is slightly shorter in the evening than in the morning.
During sleep, the spine is relieved of this compressive load, allowing the discs to rehydrate and expand, restoring the lost length. Exercises like the plank, which promote good spinal alignment and strengthen supporting musculature, help maintain optimal spacing between the vertebrae. By supporting a neutral and extended spine, planks maximize this natural disc height throughout waking hours. This effect is a temporary restoration of length, potentially resulting in an apparent gain of 1 to 2 centimeters (0.5 to 0.75 inches) with consistent practice.