You don’t need to join a gym to do dead hangs. You can find pull-up bars online that mount around a door frame without any nails or damage to your door. These portable pullup bars can give you a nice stretch while at the office or as you wind down when you come home. If you use one of these, be sure you can reach it easily without needing to jump. If not, use a sturdy bench, step stool, or chair so you can grab the bar easily.
Your arms should be wider than the width of your shoulders, and your palms should face away from you. Be sure your grip is strong as your arms begin to bear your weight. If you’re standing while holding the bar, begin to shift one foot off the floor at a time by bending your knees. If you’re on a bench or chair, slowly step off one foot at a time. Your arms should be straight as you feel the muscles of your back and arms lengthen. Hold for 10 seconds at a time at first, but aim to hold for a solid minute (via Healthline).
