BACK EXERCISES & INSTRUCTIONS
SHOULDER TRAPEZIUS SHRUGS
Barbell Shoulder Shrugs: Step-by-Step Instructions
Step 1: Setup
1. Choose an Appropriate Weight: Select a barbell with a weight that allows you to perform the exercise with proper form.
2. Grip the Barbell: Stand with your feet shoulder-width apart. Grasp the barbell with an overhand grip (palms facing your body), hands also shoulder-width apart.
Step 2: Starting Position
1. Stand Tall: Keep your back straight, chest up, and shoulders relaxed. Let the barbell hang at arm’s length in front of your thighs.
Step 3: Execution
1. Elevate Your Shoulders: Slowly shrug your shoulders upward toward your ears as high as possible, keeping your arms straight.
2. Pause: Hold the top position for a brief moment to maximize muscle contraction.
3. Lower Your Shoulders: Gradually lower your shoulders back down to the starting position.
Step 4: Repetition
1. Repeat: Perform the desired number of repetitions, typically 8-12 per set.
Dumbbell Shoulder Shrugs: Step-by-Step Instructions
Step 1: Setup
1. Select Appropriate Dumbbells: Choose dumbbells that allow you to maintain proper form throughout the exercise.
2. Grip the Dumbbells: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with a neutral grip (palms facing your body).
Step 2: Starting Position
1. Stand Tall: Maintain a straight back, chest up, and shoulders relaxed. Arms should hang naturally at your sides.
Step 3: Execution
1. Elevate Your Shoulders: Slowly shrug your shoulders upward toward your ears as high as possible, keeping your arms straight.
2. Pause: Hold the top position briefly to maximize muscle contraction.
3. Lower Your Shoulders: Gradually lower your shoulders back down to the starting position.
Step 4: Repetition
1. Repeat: Perform the desired number of repetitions, typically 8-12 per set.
Key Form Cues:
✅ Avoid Rolling Shoulders: Lift your shoulders straight up and down without rolling them forward or backward to prevent unnecessary strain.
✅ Maintain a Neutral Spine: Keep your back straight and core engaged throughout the movement to support proper posture.
✅ Control the Movement: Perform both the lifting and lowering phases in a slow, controlled manner to maximize muscle engagement and reduce injury risk.
Common Mistakes to Avoid:
❌ Using Excessive Weight: Choosing too heavy a weight can compromise form and increase injury risk. Start with a manageable weight and increase gradually.
❌ Bending the Elbows: Keep your arms straight during the exercise to ensure the trapezius muscles are effectively targeted.
❌ Leaning Forward or Backward: Maintain an upright posture to focus the effort on the trapezius muscles and avoid unnecessary strain on the lower back.
Step 1: Setup
1. Choose an Appropriate Weight: Select a barbell with a weight that allows you to perform the exercise with proper form.
2. Grip the Barbell: Stand with your feet shoulder-width apart. Grasp the barbell with an overhand grip (palms facing your body), hands also shoulder-width apart.
Step 2: Starting Position
1. Stand Tall: Keep your back straight, chest up, and shoulders relaxed. Let the barbell hang at arm’s length in front of your thighs.
Step 3: Execution
1. Elevate Your Shoulders: Slowly shrug your shoulders upward toward your ears as high as possible, keeping your arms straight.
2. Pause: Hold the top position for a brief moment to maximize muscle contraction.
3. Lower Your Shoulders: Gradually lower your shoulders back down to the starting position.
Step 4: Repetition
1. Repeat: Perform the desired number of repetitions, typically 8-12 per set.
Dumbbell Shoulder Shrugs: Step-by-Step Instructions
Step 1: Setup
1. Select Appropriate Dumbbells: Choose dumbbells that allow you to maintain proper form throughout the exercise.
2. Grip the Dumbbells: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with a neutral grip (palms facing your body).
Step 2: Starting Position
1. Stand Tall: Maintain a straight back, chest up, and shoulders relaxed. Arms should hang naturally at your sides.
Step 3: Execution
1. Elevate Your Shoulders: Slowly shrug your shoulders upward toward your ears as high as possible, keeping your arms straight.
2. Pause: Hold the top position briefly to maximize muscle contraction.
3. Lower Your Shoulders: Gradually lower your shoulders back down to the starting position.
Step 4: Repetition
1. Repeat: Perform the desired number of repetitions, typically 8-12 per set.
Key Form Cues:
✅ Avoid Rolling Shoulders: Lift your shoulders straight up and down without rolling them forward or backward to prevent unnecessary strain.
✅ Maintain a Neutral Spine: Keep your back straight and core engaged throughout the movement to support proper posture.
✅ Control the Movement: Perform both the lifting and lowering phases in a slow, controlled manner to maximize muscle engagement and reduce injury risk.
Common Mistakes to Avoid:
❌ Using Excessive Weight: Choosing too heavy a weight can compromise form and increase injury risk. Start with a manageable weight and increase gradually.
❌ Bending the Elbows: Keep your arms straight during the exercise to ensure the trapezius muscles are effectively targeted.
❌ Leaning Forward or Backward: Maintain an upright posture to focus the effort on the trapezius muscles and avoid unnecessary strain on the lower back.
LAT PULL DOWNS
Step-by-Step Instructions for the Lat Pulldown
Step 1: Setting Up the Equipment
1. Adjust the Seat and Thigh Pads:
• Sit on the lat pulldown machine and adjust the seat height so that when you grasp the bar, your arms are fully extended upward without having to stand.
• If the machine has thigh pads, adjust them so they rest comfortably on your upper thighs, securing your position during the exercise.
2. Select the Appropriate Weight:
• Choose a weight that allows you to perform the exercise with proper form for the desired number of repetitions.
Step 2: Grasping the Bar
1. Choose Your Grip:
• For a standard lat pulldown, use a wide, overhand grip (palms facing away from you) with hands slightly wider than shoulder-width apart.
2. Position Yourself:
• Stand up and grasp the bar with your chosen grip.
• Sit back down, keeping your back straight and chest lifted.
Step 3: Executing the Movement
1. Initiate the Pull:
• Pull your shoulder blades down and back before bending your elbows. This engages your lats effectively.
2. Pull the Bar Down:
• Bend your elbows to pull the bar down toward your upper chest, keeping your back straight and avoiding leaning back.
• Focus on using your back muscles rather than your arms to move the weight.
3. Pause and Squeeze:
• Once the bar reaches your upper chest, pause for a moment and squeeze your back muscles to maximize contraction.
4. Return to Starting Position:
• Slowly extend your arms, allowing the bar to rise back to the starting position.
• Fully extend your arms at the top to engage your lats completely.
Step 4: Repetition and Sets
• Repetitions: Aim for 8-12 repetitions per set, maintaining controlled movements throughout.
• Sets: Perform 3-4 sets, depending on your fitness goals and experience level.
Key Form Cues:
✅ Engage Your Back Muscles: Initiate the movement by pulling your shoulder blades down and together, focusing on using your back muscles to pull the weight.
✅ Maintain an Upright Posture: Keep your back straight and avoid leaning back or using momentum to pull the bar down.
✅ Control the Movement: Perform both the pulling and returning phases slowly and deliberately to maximize muscle engagement and reduce the risk of injury.
Common Mistakes to Avoid:
❌ Using Excessive Weight: Selecting a weight that’s too heavy can lead to improper form and potential injury. Start with a manageable weight and increase gradually as your strength improves.
❌ Pulling the Bar Too Low: Avoid pulling the bar down below your chest, as this can strain your shoulders. Aim to bring the bar to your upper chest.
❌ Relying on Momentum: Do not use body movement or momentum to pull the bar down. Focus on controlled movements to effectively target the back muscles.
Step 1: Setting Up the Equipment
1. Adjust the Seat and Thigh Pads:
• Sit on the lat pulldown machine and adjust the seat height so that when you grasp the bar, your arms are fully extended upward without having to stand.
• If the machine has thigh pads, adjust them so they rest comfortably on your upper thighs, securing your position during the exercise.
2. Select the Appropriate Weight:
• Choose a weight that allows you to perform the exercise with proper form for the desired number of repetitions.
Step 2: Grasping the Bar
1. Choose Your Grip:
• For a standard lat pulldown, use a wide, overhand grip (palms facing away from you) with hands slightly wider than shoulder-width apart.
2. Position Yourself:
• Stand up and grasp the bar with your chosen grip.
• Sit back down, keeping your back straight and chest lifted.
Step 3: Executing the Movement
1. Initiate the Pull:
• Pull your shoulder blades down and back before bending your elbows. This engages your lats effectively.
2. Pull the Bar Down:
• Bend your elbows to pull the bar down toward your upper chest, keeping your back straight and avoiding leaning back.
• Focus on using your back muscles rather than your arms to move the weight.
3. Pause and Squeeze:
• Once the bar reaches your upper chest, pause for a moment and squeeze your back muscles to maximize contraction.
4. Return to Starting Position:
• Slowly extend your arms, allowing the bar to rise back to the starting position.
• Fully extend your arms at the top to engage your lats completely.
Step 4: Repetition and Sets
• Repetitions: Aim for 8-12 repetitions per set, maintaining controlled movements throughout.
• Sets: Perform 3-4 sets, depending on your fitness goals and experience level.
Key Form Cues:
✅ Engage Your Back Muscles: Initiate the movement by pulling your shoulder blades down and together, focusing on using your back muscles to pull the weight.
✅ Maintain an Upright Posture: Keep your back straight and avoid leaning back or using momentum to pull the bar down.
✅ Control the Movement: Perform both the pulling and returning phases slowly and deliberately to maximize muscle engagement and reduce the risk of injury.
Common Mistakes to Avoid:
❌ Using Excessive Weight: Selecting a weight that’s too heavy can lead to improper form and potential injury. Start with a manageable weight and increase gradually as your strength improves.
❌ Pulling the Bar Too Low: Avoid pulling the bar down below your chest, as this can strain your shoulders. Aim to bring the bar to your upper chest.
❌ Relying on Momentum: Do not use body movement or momentum to pull the bar down. Focus on controlled movements to effectively target the back muscles.
DUMBBELL LAT ROWS
Step-by-Step Instructions for the Dumbbell Row
Step 1: Setting Up
1. Choose an Appropriate Dumbbell:
• Select a dumbbell with a weight that allows you to maintain proper form throughout the exercise. Starting with a lighter weight is advisable to focus on technique.
2. Positioning:
• Stand beside a flat bench. Place your left knee and left hand on the bench for support, ensuring your back is parallel to the floor. Your right foot should be firmly planted on the ground, knee slightly bent.
Step 2: Grasping the Dumbbell
1. Grip:
• With your right hand, grasp the dumbbell using a neutral grip (palm facing your body). Let your arm hang straight down from your shoulder, maintaining a slight bend in the elbow.
Step 3: Executing the Movement
1. Engage Your Core:
• Tighten your abdominal muscles to stabilize your spine and maintain a neutral back position.
2. Initiate the Row:
• Pull the dumbbell toward your torso by bending your elbow and retracting your shoulder blade. Keep your elbow close to your body throughout the movement.
3. Peak Contraction:
• When the dumbbell reaches your ribcage or slightly above, pause briefly and squeeze your back muscles to maximize contraction.
4. Lowering the Dumbbell:
• Slowly extend your arm, allowing the dumbbell to return to the starting position with control. Avoid letting the weight drop to maintain tension in the muscles.
Step 4: Repetition and Transition
1. Complete Repetitions:
• Perform the desired number of repetitions, typically 8-12, focusing on form and muscle engagement.
2. Switch Sides:
• After completing the set on one side, switch to the opposite arm and repeat the steps to ensure balanced muscle development.
Key Form Cues:
✅ Maintain a Neutral Spine:
✅ Keep your back straight and avoid rounding your shoulders to prevent strain and ensure effective muscle targeting.
✅ Controlled Movements:
✅ Perform both the lifting and lowering phases deliberately to enhance muscle activation and reduce injury risk.
✅ Avoid Over-Rotation:
✅ Keep your torso stable, minimizing any twisting or excessive movement during the exercise.
Common Mistakes to Avoid:
❌ Using Momentum:
❌ Avoid swinging the dumbbell or using body momentum, as this reduces the effectiveness of the exercise and increases injury risk.
❌ Overextending the Arm:
❌ Do not let the dumbbell drop too low at the bottom of the movement, which can lead to shoulder strain.
❌ Incorrect Back Position:
❌ Ensure your back remains parallel to the floor, avoiding arching or rounding, to maintain proper form.
Step 1: Setting Up
1. Choose an Appropriate Dumbbell:
• Select a dumbbell with a weight that allows you to maintain proper form throughout the exercise. Starting with a lighter weight is advisable to focus on technique.
2. Positioning:
• Stand beside a flat bench. Place your left knee and left hand on the bench for support, ensuring your back is parallel to the floor. Your right foot should be firmly planted on the ground, knee slightly bent.
Step 2: Grasping the Dumbbell
1. Grip:
• With your right hand, grasp the dumbbell using a neutral grip (palm facing your body). Let your arm hang straight down from your shoulder, maintaining a slight bend in the elbow.
Step 3: Executing the Movement
1. Engage Your Core:
• Tighten your abdominal muscles to stabilize your spine and maintain a neutral back position.
2. Initiate the Row:
• Pull the dumbbell toward your torso by bending your elbow and retracting your shoulder blade. Keep your elbow close to your body throughout the movement.
3. Peak Contraction:
• When the dumbbell reaches your ribcage or slightly above, pause briefly and squeeze your back muscles to maximize contraction.
4. Lowering the Dumbbell:
• Slowly extend your arm, allowing the dumbbell to return to the starting position with control. Avoid letting the weight drop to maintain tension in the muscles.
Step 4: Repetition and Transition
1. Complete Repetitions:
• Perform the desired number of repetitions, typically 8-12, focusing on form and muscle engagement.
2. Switch Sides:
• After completing the set on one side, switch to the opposite arm and repeat the steps to ensure balanced muscle development.
Key Form Cues:
✅ Maintain a Neutral Spine:
✅ Keep your back straight and avoid rounding your shoulders to prevent strain and ensure effective muscle targeting.
✅ Controlled Movements:
✅ Perform both the lifting and lowering phases deliberately to enhance muscle activation and reduce injury risk.
✅ Avoid Over-Rotation:
✅ Keep your torso stable, minimizing any twisting or excessive movement during the exercise.
Common Mistakes to Avoid:
❌ Using Momentum:
❌ Avoid swinging the dumbbell or using body momentum, as this reduces the effectiveness of the exercise and increases injury risk.
❌ Overextending the Arm:
❌ Do not let the dumbbell drop too low at the bottom of the movement, which can lead to shoulder strain.
❌ Incorrect Back Position:
❌ Ensure your back remains parallel to the floor, avoiding arching or rounding, to maintain proper form.
PULL-UPS
Step-by-Step Instructions for Pull-Ups
Step 1: Preparation
1. Find a Suitable Pull-Up Bar:
• Locate a stable, horizontal bar that can support your body weight. Ensure it’s at a height where you can hang freely without your feet touching the ground.
2. Warm-Up:
• Engage in a light warm-up to prepare your muscles, such as arm circles, shoulder stretches, or light cardio for 5-10 minutes.
Step 2: Gripping the Bar
1. Hand Placement:
• Stand under the bar and reach up to grasp it with an overhand grip (palms facing away from you), with hands positioned slightly wider than shoulder-width apart.
2. Engage Your Grip:
• Wrap your thumbs around the bar to secure your grip, ensuring your hands are firm but not overly tight.
Step 3: Body Positioning
1. Hang Freely:
• Lift your feet off the ground, allowing your body to hang with arms fully extended. This is known as a dead hang position.
2. Engage Core and Shoulders:
• Tighten your core muscles and slightly retract your shoulder blades (pull them down and back) to stabilize your upper body.
Step 4: The Pull-Up Movement
1. Initiate the Pull:
• Begin by pulling your chest towards the bar, leading with your chest and keeping your elbows pointed down toward the floor.
2. Maintain Form:
• Keep your body straight without swinging or using momentum. Focus on engaging your back muscles throughout the movement.
3. Reach the Top Position:
• Continue pulling until your chin clears the bar. Hold this position briefly, squeezing your back muscles.
4. Controlled Descent:
• Slowly lower your body back to the dead hang position with controlled movement, fully extending your arms. This eccentric phase is crucial for building strength.
Step 5: Repetition
• Perform Additional Repetitions:
• Repeat the pull-up movement for the desired number of repetitions, maintaining proper form throughout each rep.
Key Form Cues:
✅ Avoid Swinging:
• Keep your movements controlled to prevent using momentum, which reduces the effectiveness of the exercise.
✅ Full Range of Motion:
• Ensure each repetition starts from a dead hang and ends with your chin above the bar to maximize muscle engagement.
✅ Breathing:
• Exhale as you pull yourself up and inhale as you lower yourself down.
Common Mistakes to Avoid:
❌Partial Repetitions:
• Not achieving a full range of motion by not fully extending arms during the descent or not bringing the chin above the bar.
❌ Using Momentum:
• Swinging the body or kicking legs to assist in the movement, which can lead to improper form and potential injury.
❌Grip Width:
• Using a grip that’s too wide or too narrow can place unnecessary strain on the shoulders. A grip slightly wider than shoulder-width is generally recommended.
Progressions for Beginners
If you’re unable to perform a full pull-up initially, consider these progression exercises to build the necessary strength:
1. Assisted Pull-Ups:
• Use a resistance band or an assisted pull-up machine to reduce the amount of body weight you’re lifting.
2. Negative Pull-Ups:
• Jump or step up to the top position (chin above the bar) and slowly lower yourself down to a dead hang. This eccentric training helps build strength.
3. Inverted Rows:
• Perform bodyweight rows using a bar set at waist height to strengthen the back and arm muscles involved in pull-ups.
Step 1: Preparation
1. Find a Suitable Pull-Up Bar:
• Locate a stable, horizontal bar that can support your body weight. Ensure it’s at a height where you can hang freely without your feet touching the ground.
2. Warm-Up:
• Engage in a light warm-up to prepare your muscles, such as arm circles, shoulder stretches, or light cardio for 5-10 minutes.
Step 2: Gripping the Bar
1. Hand Placement:
• Stand under the bar and reach up to grasp it with an overhand grip (palms facing away from you), with hands positioned slightly wider than shoulder-width apart.
2. Engage Your Grip:
• Wrap your thumbs around the bar to secure your grip, ensuring your hands are firm but not overly tight.
Step 3: Body Positioning
1. Hang Freely:
• Lift your feet off the ground, allowing your body to hang with arms fully extended. This is known as a dead hang position.
2. Engage Core and Shoulders:
• Tighten your core muscles and slightly retract your shoulder blades (pull them down and back) to stabilize your upper body.
Step 4: The Pull-Up Movement
1. Initiate the Pull:
• Begin by pulling your chest towards the bar, leading with your chest and keeping your elbows pointed down toward the floor.
2. Maintain Form:
• Keep your body straight without swinging or using momentum. Focus on engaging your back muscles throughout the movement.
3. Reach the Top Position:
• Continue pulling until your chin clears the bar. Hold this position briefly, squeezing your back muscles.
4. Controlled Descent:
• Slowly lower your body back to the dead hang position with controlled movement, fully extending your arms. This eccentric phase is crucial for building strength.
Step 5: Repetition
• Perform Additional Repetitions:
• Repeat the pull-up movement for the desired number of repetitions, maintaining proper form throughout each rep.
Key Form Cues:
✅ Avoid Swinging:
• Keep your movements controlled to prevent using momentum, which reduces the effectiveness of the exercise.
✅ Full Range of Motion:
• Ensure each repetition starts from a dead hang and ends with your chin above the bar to maximize muscle engagement.
✅ Breathing:
• Exhale as you pull yourself up and inhale as you lower yourself down.
Common Mistakes to Avoid:
❌Partial Repetitions:
• Not achieving a full range of motion by not fully extending arms during the descent or not bringing the chin above the bar.
❌ Using Momentum:
• Swinging the body or kicking legs to assist in the movement, which can lead to improper form and potential injury.
❌Grip Width:
• Using a grip that’s too wide or too narrow can place unnecessary strain on the shoulders. A grip slightly wider than shoulder-width is generally recommended.
Progressions for Beginners
If you’re unable to perform a full pull-up initially, consider these progression exercises to build the necessary strength:
1. Assisted Pull-Ups:
• Use a resistance band or an assisted pull-up machine to reduce the amount of body weight you’re lifting.
2. Negative Pull-Ups:
• Jump or step up to the top position (chin above the bar) and slowly lower yourself down to a dead hang. This eccentric training helps build strength.
3. Inverted Rows:
• Perform bodyweight rows using a bar set at waist height to strengthen the back and arm muscles involved in pull-ups.
LOWER BACK EXTENSIONS
Step-by-Step Instructions for Lower Back Extensions
Step 1: Preparation
1. Choose the Right Equipment:
• Back extensions can be performed using various equipment, such as a Roman chair (45-degree back extension bench) or a flat surface like a mat for floor exercises.
2. Adjust the Equipment:
• If using a back extension bench, adjust it so that your hips rest comfortably against the pad, allowing a full range of motion without restricting movement.
Step 2: Starting Position
1. Position Your Body:
• Lie face down on the bench or mat.
• For a bench, secure your ankles under the footpads to stabilize your lower body.
• Align your hips with the edge of the pad, ensuring your upper body can move freely.
2. Body Alignment:
• Keep your back straight and core engaged.
• Cross your arms over your chest or place your hands behind your head, depending on comfort and experience level.
Step 3: Performing the Back Extension
1. Lowering Phase:
• Slowly bend at the waist, lowering your upper body toward the floor while maintaining a straight back.
• Lower until you feel a mild stretch in your hamstrings or reach the limit of your comfortable range of motion.
2. Lifting Phase:
• Engage your lower back muscles to raise your upper body back to the starting position.
• Avoid arching your back beyond its natural alignment to prevent hyperextension.
3. Breathing:
• Inhale as you lower your body.
• Exhale as you lift back up.
Step 4: Repetition
• Perform the Desired Number of Repetitions:
• Aim for 8-12 repetitions per set, completing 2-3 sets based on your fitness level.
Key Form Cues:
✅ Maintain a Neutral Spine:
• Avoid rounding or excessively arching your back during the exercise.
✅ Controlled Movements:
• Perform both lowering and lifting phases slowly to maximize muscle engagement and reduce injury risk.
✅ Head Position:
• Keep your head aligned with your spine; avoid looking up or down excessively.
Common Mistakes to Avoid:
❌ Overextending the Back:
• Raising your upper body too high can lead to hyperextension, increasing the risk of injury.
❌ Using Momentum:
• Swinging or using rapid movements reduces the effectiveness of the exercise and can strain the lower back.
❌ Incorrect Equipment Adjustment:
• Improper setup can limit range of motion or place undue stress on the back.
Step 1: Preparation
1. Choose the Right Equipment:
• Back extensions can be performed using various equipment, such as a Roman chair (45-degree back extension bench) or a flat surface like a mat for floor exercises.
2. Adjust the Equipment:
• If using a back extension bench, adjust it so that your hips rest comfortably against the pad, allowing a full range of motion without restricting movement.
Step 2: Starting Position
1. Position Your Body:
• Lie face down on the bench or mat.
• For a bench, secure your ankles under the footpads to stabilize your lower body.
• Align your hips with the edge of the pad, ensuring your upper body can move freely.
2. Body Alignment:
• Keep your back straight and core engaged.
• Cross your arms over your chest or place your hands behind your head, depending on comfort and experience level.
Step 3: Performing the Back Extension
1. Lowering Phase:
• Slowly bend at the waist, lowering your upper body toward the floor while maintaining a straight back.
• Lower until you feel a mild stretch in your hamstrings or reach the limit of your comfortable range of motion.
2. Lifting Phase:
• Engage your lower back muscles to raise your upper body back to the starting position.
• Avoid arching your back beyond its natural alignment to prevent hyperextension.
3. Breathing:
• Inhale as you lower your body.
• Exhale as you lift back up.
Step 4: Repetition
• Perform the Desired Number of Repetitions:
• Aim for 8-12 repetitions per set, completing 2-3 sets based on your fitness level.
Key Form Cues:
✅ Maintain a Neutral Spine:
• Avoid rounding or excessively arching your back during the exercise.
✅ Controlled Movements:
• Perform both lowering and lifting phases slowly to maximize muscle engagement and reduce injury risk.
✅ Head Position:
• Keep your head aligned with your spine; avoid looking up or down excessively.
Common Mistakes to Avoid:
❌ Overextending the Back:
• Raising your upper body too high can lead to hyperextension, increasing the risk of injury.
❌ Using Momentum:
• Swinging or using rapid movements reduces the effectiveness of the exercise and can strain the lower back.
❌ Incorrect Equipment Adjustment:
• Improper setup can limit range of motion or place undue stress on the back.
