Dead Hang Stretch

Grip the pull-up bar about shoulder width and lift your feet off the floor. Lengthen your torso without flaring your ribs or pelvis, create steady tension your hands and shoulders can support, then slowly let your weight hang.

Lower your shoulders away from your ears and let your armpits and sides gradually lengthen. Rather than going completely limp, keep your shoulder blades gently pulled down to deepen the stretch through your sides while reducing neck tension.

When the set time ends, use your feet or a box to slowly unload your weight. Do not suddenly let go, which can jolt your hands and shoulders; finish the descent smoothly.

Feel the muscles along the sides of your back lengthen from your armpits down through your sides. As you breathe deeply, a widening sensation along your ribs is a sign you are getting the stretch where you want it.

Hanging with shrugged shoulders or over-arching your back and flaring your ribs stiffens your neck and lower back instead of your sides. Do not hang so long that your grip gives out; finish the set before your hands start to slip.

Inhale through your nose and feel the air expand into your sides and back. Exhale slowly through your mouth and gradually relax your shoulders and sides. Holding your breath can make your body stiff, so keep your breathing slow.

Start with short 10–20-second sets and gradually add time while your shoulders remain comfortable. Adding this lightly before or after pull-ups or lat pulldowns can help release tension along your sides. On sensitive shoulder days, use a variation with your feet lightly supported.