Does Dead Hanging Make You Taller or Just Improve Posture?

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There’s one simple exercise that’s said online, which can make you taller. No long stretching routines. No expensive gear. Just a bar and your own body weight.

It sounds as if it is almost too good to be true.

This exercise is called dead hanging and you probably have seen it before. People hang quietly at a pull up bar, their arms extended straight and feet off the ground. Some say that it helped them with their posture. Others swear by the fact that they got taller. A few say that it changed the way their back feels.

But, does dead hanging make you taller? Or does it just feel that way?

Let’s break it down. We’re going to see how your spine works, how and why your height changes throughout the day, what exactly does dead hanging, and what results can you expect.

No myths. No exaggeration. Just the truth.

So the real question is: does dead hanging make you taller, or does it simply improve posture and spinal alignment?

Why Height Changes Daily (And Why Dead Hanging Feels Effective)

Most people aren’t aware that you don’t stand the same all day.

When you are waking up, you are at your tallest. As the day goes on you slowly get a little shorter. By bed time, you can be considerably shorter than at the time you got out of bed.

This is because of the way in which your spine functions.

Your spine is not a solid bone. It is comprised of 33 vertebrae piled on top of one another. In between each vertebra is a soft cushion-like disc.

These discs

• Absorb shock
• Let you move
• Keep your spine flexible

They are mostly water.

When you stand, sit, walk and move gravity is pressing down on your spine. That pressure gradually compresses the discs, squeezing out some of the fluid. This is normal but it causes you to be slightly shorter.

At the end of the day, most individuals are shorter than in the morning by 1 – 2 centimeters.

Where the Idea That Dead Hanging Makes You Taller Comes From

Dead hanging is only hanging from a bar with arms straight and relaxed.

The idea is simple. Instead of gravity pushing down upon your spine, gravity is pulling your body down and your hands remain on the bar. That puts a little bit of a stretch on your spine.

That stretch

1. Reduces compression
2. Lets spinal discs rehydrate
3. Creates more space between the vertebrae

This is referred to as spinal decompression.

Because of this lots of people feel longer and lighter and more upright after hanging. Some even measure their height immediately and see a little bit of height increase.

So technically, yes – dead hanging can make you a bit taller. But there is a very important catch.

Does Dead Hanging Make You Taller Permanently or Temporarily?

Dead hanging does not make you permanently grow taller. The increase is temporary.

According to Healthline and real life observations show:

• A temporary rise of approximately 0.5 inches (1-1.5 cm) is common
• In rare cases, people experience up to 2 inches after prolonged sessions

When you resume your normal activities, the force of gravity compresses your spine again. Over time, your height returns to normal.

So if you are looking to gain inches for good, then dead hanging is not the answer.

What About Teenagers and Growing Up Adults?

Age matters a lot.

If you are still growing (usually during your teenage years), you grow due to growth plates. Growth plates are cartilages at the end of the long bones such as your legs and arms.

While growth plates are open:

• Bones can lengthen
• Height is able to increase naturally

When growth plates close, typically in your late teens or early twenties, bone lengthening is halted.

After that point:

• No exercise can reopen of growth plates
• Hanging, stretching, yoga can not permanently increase height

So for adults dead hanging will not result in actual bone growth.

Why Dead Hanging Makes You Look Taller Without Growing

Even though you as an adult can’t grow taller the normal way, many people still say dead hanging makes them look taller.

This is usually due to better posture.

Modern life hurts posture. Hours and hours sitting down slouching at desks looking down at phones. All this compresses the spine and pushes the shoulders forward.

Dead hanging helps to undo some of the damage.

It:

1. Opens tight shoulders
2. Stretches the upper back
3. Promotes a proper spinal alignment
4. Builds strength in postural muscles

When your posture is improved the spine is in its proper alignment. Your head is held over your shoulders. Your chest opens.

Then you stand at a height which is your natural height. To others, you are taller, more confident and more balanced.

Benefits of Dead Hanging Beyond Height Increase

Even if you don’t want to be taller, dead hanging is very useful.

Here’s what it does to your body:

1. Improves Shoulder Health  

Dead hanging simultaneously opens shoulder joints. This helps to offset the stiffness caused by sitting and bad posture. Many are noticeably more mobile in the long run.

2. Builds Grip Strength  

Your grip supports your entire body weight. Hanging helps you to strengthen your grip which aids in your pull-ups, deadlifts and daily tasks.

3. Decompresses the Spine  

If you are a lot of a sitter or have tightness in your back, hanging is amazing. It gives your spine a break from the constant pressure.

4. Engages the Core  

Your core works silently to keep you steady. With time, this helps to increase control and stability.

5. Reduces Stress  

Many find hanging calming. The stretch, breathing and stillness relax the nervous system.

How to Begin Dead Hanging Safely

Getting started is easy but doing it right is important.

First, find a sturdy bar: a pull-up bar at home, monkey bars at a park. When you hang on the bar, you also need to make sure that it can support your weight, and that your feet do not touch the ground.

Hand Placement: A Little Detail That Is Important

Grip the bar with your hands that are a little bit wider than shoulder-width. This position

1. Allows natural movement of the shoulder
2. Reduces joint stress
3. Becomes more comfortable in the long run

Hands too close and it can pinch the shoulders. Too wide and hanging will not be easy.

You can use the overhand grip or the underhand grip. Choose what feels best.

How to Perform a Proper Dead Hang

Once you’re set:

1. Grab the bar firmly

2. Lift your feet off the ground

3. Relax your shoulders and neck

4. Let your body hang freely

5. Keep your body still

Avoid swinging or shrugging. At first, your grip may fail quickly – that is normal. Start with 20 – 30 seconds and increase gradually.

How Long Should You Hang?

There is no single rule. It depends on age, weight and strength.

General guidelines:

• Ages 21–35: 45–120 seconds  
• Ages 35–45: 30–90 seconds  
• Ages 45–60: 15–60 seconds  
• 60+: 10–30 seconds

If you are heavier it is harder to hang and that’s okay. Progress slowly. In fact, even the addition of 5 seconds per week is great progress.

Making Dead Hangs Easier

If full hangs are too difficult, you have choices.

You can:

• Keep your feet light on the ground
• Use resistance bands
• Do partial hangs

These still provide decompression along with building grip strength.

Making Dead Hangs More Difficult

When you are comfortable you can level up.

Try:

• One-arm hangs (slowly shifting weight)
• Mixed‑grip hangs
• Ring hangs for instability

These are requiring more control and strength.

Safety First

Dead hanging should not be painful, but relieving. Stop immediately if you feel:

• Sharp shoulder pain
• Nerve tingling
• Joint discomfort

If you have shoulder or spine issues, consult a professional before beginning.

How to Get the Most out of Dead Hanging

Dead hanging is best suited to healthy habits.

Improve Flexibility  

Yoga or Pilates can be used to increase mobility in the spine.

Strengthen Your Core  

Planks and bridges help to keep the spine stable.

Eat for Bone Health  

Focus on calcium, vitamin D and protein.

Stay Hydrated  

Spinal discs rely on water. Dehydration causes the discs to shrink.

Sleep Well  

Sleep is when your spine has a natural decompression and recovery.

Conclusion: Does Dead Hanging Make You Taller?

Here’s the honest truth.

Dead hanging will not make you any taller on a permanent basis, especially if you’re an adult.

But it can:

• Decompress your spine
• Improve posture
• Reduce stiffness
• Help you stand at your natural height

And that alone is powerful.

Dead hanging is easy, free and effective. Sometimes it is the simplest exercises that make the biggest difference.

If you want better posture, less back tightness and a better grip, dead hanging is definitely worth doing.