3 cm should be the total maximum of extra height most people can ever get from just exercising and lifestyle change. I personally woudld guess that only 5% of all people who decide to do the program will be able to increase their total height by 3 cm.
Remember that 3 cm is about 1.25 inches.
The program to get 3 cm more in height increase is mostly the same as the program for 2 cm increase. Of course the focus is always on expanding the torso and back to allow for the vertebrate to decompress. Most people won’t get 3 cm in height increase because their body has a limit to the natural ability to stretch. I personally can deviate in height by up to 2 cm in height from my morning height to my evening height.
I am not sure at this point but taking a vitamins like Calcium with Vitamin D and Glocusamine with Chodroitin may help slightly to make one’s bones stronger. And that is a big maybe. For a far more advanced and better list of supplements that can help with your height increase exercise routine, click HERE
Most orthopedics say that one can achieve an extra 1 inch and slightly more through a good program in stretching and yoga. I agree with them
An option for some people is to go to a chiropractor and get them to help you straighten out your back.