Stretch for two to three times a day for 10 to 15 minutes to improve your posture. Position yourself on all fours for the cat stretch and arch your back placing your chin on your chest. Hold for 10 counts and lift your chin to the ceiling for another 10 counts. Lie on the floor with your palms facing down for the cobra stretch. Point your chin as high as you can and arch your back for 10 seconds. Stand with your hands above your head, reach down and touch your toes to complete a toe touch. These exercises will stretch your vertebrae.
Carefully monitor your diet. Include calcium, phosphorus and magnesium in your diet. Add vitamin D to your diet to help your body use the calcium. Eat lots of protein. Protein builds muscle mass. Consume cheese, yogurt and tuna. Stay hydrated because muscles need water to grow. Eat balanced meals to optimize your metabolism.
Play sports to increase the amount of Human Growth Hormone (HGH) in your body. Participate in swimming, running and basketball. Swim to improve your posture and release high amounts of HGH. Eat a proper diet with adequate protein to increase the levels of HGH in the body. Sleep well in a dark room. HGH is also released in the body at night when you have adequate sleep.