What actions to do before bed to grow taller? The main purpose of growing height is: first, to stimulate the epiphysis and bone plate, and then promote the growth of bone to achieve the purpose of growing height; second, to stretch the muscles and tendons of the whole body, so as to achieve the purpose of growing height. You can do stretching training before going to bed, including thigh stretching and spine stretching. There are two kinds of thigh stretching, including stretching the front group of thigh muscles, you can choose the standing position, hook the calf backwards, and then use your hand to hold the ankle and pull backwards, so that the front side of the thigh muscles feel the pulling sensation. In addition, you can take a sitting position, straighten the leg, use both hands to reach the toes, and feel the pulling sensation of the muscles of the posterior thigh group. Stretch the muscles of the spine, do the training of lateral flexion and upward extension training, you can hang a bar, so that the body naturally drops.