The dead hang is a simple exercise I like to add to the end of a heavy squat or deadlift day for spinal decompression.

If needed, use a box or bench to elevate high enough to reach the pull-up bar. Grip with an overhand grip and step off the box, pushing it away from reach. Tuck your chin down against your chest and allow your body to relax. Add in scapular retractions if desired.

Perform these for about 20 seconds for a few sets, or as tolerated.