Yes, You Are Getting Shorter.

Bi-weekly tips, habits, and practice guide for building a better back—improving poor posture that is making you look (& feel) old.

Morning, Friends!

Here's something nobody talks about you're not just getting older → you're probably getting shorter, too.

Height loss is a natural part of aging. Some people start shrinking as early as their 30s. It's not uncommon to lose a quarter to a third of an inch every decade after 40. By age 70, the process accelerates even more.

But here's the good news: it's not inevitable. While we can't stop aging, we can absolutely slow down, and in some cases, reverse the factors that cause us to shrink.

Today, we’re diving into why we lose height, what it means for your spine and overall health, and exactly what you can do about it with smart, targeting Pilates practice.

Why We Lose Height (and what it means for your spine)

Think of your body like a house settling on its foundation. Over time, three things happen:

1. Your spinal discs compress. Those gel-like pads between your vertebrae lose fluid, volume, and flatten. This is the biggest contributor to height loss, sometimes accounting for up to 2 inches over a lifetime.

2. Your core muscles weaken. Especially your deep abdominals (TVA) and back extensors. When these muscles lose mass and strength, they can't hold your spine upright against gravity. You start to slump forward, compressing your spine even more.

3. Your posture deteriorates. Forward head posture, rounded shoulders, and a curved upper back (kyphosis) literally fold you over making you look, and feel shorter. And unfortunately, adding to a thicker waist and midsection.

Here's why these matters: Losing too much height (especially too rapidly) isn't just cosmetic. Recent studies link it to increased risk of hip fractures, spinal fractures, and even heart disease.

But → and this is critical → Targeting strength and posture work can slow or even reverse this process. That’s where Pilates comes in.

Reframe Aging: From Decline to Maintenance

Most people accept height loss as inevitable. "I'm just getting old." But that mindset is exactly what accelerates the process.

Here's your inner shift: Height loss isn't about age, it's about use. Your body adapts to what you ask of it. Sit slumped over a computer for 40 years? Your spine will adapt to that position. Stop using your core muscles? They'll atrophy.

But the opposite is also true. Practice standing tall every day. Your spine will remember. Strengthen your core consistently? Those muscles will support you for decades.

You’re not powerless against aging. You’re powerful when you choose maintenance over decline.

The "Stand Tall" Daily Practice

This week, I want you to practice decompressing your spine by intentionally standing taller and becoming more aware of your posture. Two simple practices to give you "lift" and help you actively lengthen your spine throughout the day.

Glide Your Shoulder Blades Down (2 minutes):

Standing or sitting, imagine a string pulling the crown of your head away from your tailbone, lengthening your entire spine as you try to grow taller up that string. Gently hold that lift and length as you glide your shoulder blades down into your back jeans pockets. HOLD and take 5 deep breaths here, feeling space between each vertebra as you grow taller and more lifted with each breath.

Standing Posture Check (30 seconds, 3x daily):

•       Crown of head reaches toward ceiling

•       Shoulder blades glide back and down into jeans pockets

•       Ribs stack over hips (not thrust forward)

•       Core gently engaged (TVA/belly button pulls in and gently up)

Your daily habit: Set phone alarm reminders at 10am, 2pm, and 6pm. Each time, pause and check your posture. Feel yourself grow taller.

For the over-achievers: Try setting the alarm every hour on the hour for a few days or a week or two. You won't have to do it forever - just until it becomes natural for you to catch yourself slumping.

I regularly recommend this daily practice to new clients as they begin their Pilates journey and start adding posture awareness for better back health onto their fitness radar.

Want to Maintain (or Regain) Your Height?

We’re currently working on an online, 2-hour workshop that is specifically designed to get you started on improving your posture, strengthening the deep core muscles and back extensors that keep your spine upright and decompressed. This first phase focuses entirely on postural awareness and alignment → exactly what you need to fight height loss.

Simply reply “YES” to this email and join the waitlist for the upcoming workshop in March.

•       No previous Pilates experience required

•       Learn the 5 must-have skills to a strong & healthy back!!

The Research:

In a long-running Baltimore study of over 2,000 people, women lost an average of 2 inches between ages 30 and 70, and a total of 3.1 inches by age 80. Men lost 1.2 inches by 70 and 2 inches by 80.

But here’s what matters: The study also found that regular weight-bearing exercise and proper nutrition can significantly slow this loss. Your daily posture practice isn’t just feel-good work, it’s evidence-based prevention.