As I've mentioned before that when you sleep bone discs in your back lengthening. You can verify by measuring your height before and after sleep. But because of the gravity, the high accretion disc is not how and only temporarily after you return activity. As far as possible avoid using a pillow in bed, to form backbone is stretched straight and do not form a "Round Shoulder". With a good sleep pattern helps in bone development of this disc, accompanied by exercises that have been described previously strengthened and maintain its length.
Therefore, in carrying out this program, it is recommended to not lifting heavy items that will compress the cartilage you, so that growth is a little more late than it should.