Building Bulletproof Backs Ep 2 - Fun & Fascia with Alexa Nehter

Welcome to the Second episode of Building Bulletproof Backs podcast.

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mental, physical and emotional Health.

To Build your own Bulletproof Back go Here
To  Support this show  - buy me a Coffee !  

I am your host, Marion McRae, a physiotherapist & movement addict on a mission to see the existing model of treating back pain evolve. The current model is broken. It focusses almost entirely on the physical body, neglecting the fact that we are all both thinkers and feelers. When the thoughts in our head, and the the emotions in our bodies are less than optimal, we fail to thrive. 

Our Guest for this episode is my colleague and friend, Alexa Nehter. Alexa is a brilliantly passionate, “leading edge” teacher and body worker who discusses with us her wholistic approach to back pain. We discuss structural integration, fascia, self awareness, breath, mobility exercises, and the importance of loving yourself.

We discuss the existing back pain model, time limits on practitioners, the importance of self responsibility and the need to work with a practitioner you trust to facilitate your process of healing.

Alexa’s tools:

1. Structural integration - a form of body work developed by Ida Rolf which aligns and integrates Fascial Lines
2. Movement re-education
3. Healthy lifestyle choices - breath work, loving and listening to yourself.

Alexa’s Top 3 tips

1. Find a holistic practitioner whom you trust to facilitate your healing 
2. Love yourself, so you will take the actions required to heal yourself.
3. Learn quality movement practices

Links :

www.alexnehter.com

www.bodytuneup.com.au 

Time stamp :

Alexa tells us about a holistic approach [4:42] 
Including all the human facets linked to healing: movement awareness and mental self awareness [5:30]. 
We talk about structural integration [6:17] and all its elements, in addition to delving into the role of breathing and fundamental mobility exercises.
The importance of the emotional system for recovery [10:00] 
The role of thoughts in the healing process [13:25]. 
Suggestions for the evolution of the health system model in the treatment of back pain [16:50] 
The importance for our life of incorporating a body approach, movements that heals, healthy decisions and personal responsibility [19:00] 
Alexa’s top 3 tips for healing: Love yourself [22:50]
Listen to yourself and self regulation [24:00]

If you resonated with any of today's conversations and think perhaps you may like to Build your own Bulletproof Back, or assist a loved one on their journey -  Please check out my

Transcript

spk_0:   0:06
welcome TTO building bulletproof backs where we redefine the mainstream medical approach. Teo Healing stubborn back pain joint physiotherapist and movement addict Mariam McRae on a mission to end the back pain epidemic. Building bulletproof backs requires mental, physical and emotional strategy. Hope is not enough. Listen now, as she interviews rial life back pain sufferers who have found a way out of the nightmare and introduces you, tow leading edge teachers with powerful tools that can change your life. You can do this. Your body knows how to heal. You just gotta learn how to get out of its way. Now let's get into today's episode. Alexa. Welcome to Episode two E. This's exciting. It is on. You were one of those leading and teachers that are referred to in the intro. So would you be so kind as to introduce yourself to the listeners?

spk_1:   1:20
I am absolutely delighted to be here as one of the leading edge, but teachers? Yes, ofcourse eso as he probably can hear. I'm German. My name is Alexa in Asia, and I was born in the north of Germany, and I studied physical education and biology before moving to Australia 13 years ago. And for the 1st 56 years he and I worked as a high school teacher and toward yoga at night. And then in 2003 12. 13. I don't full time into the bodywork and movement world. And yes, and so I never looked back. And so now I'm a body worker am practise structure integration and to teach movement. And I also, um, an educator for two schools. And this is an enemy trains. You may have heard of them and Swiss based movement school. It's called Out of Motion, and I teach physical therapists like osteopaths, physiotherapists, massage therapists and also movers like the ladies and yoga teachers. Yes, from walks off therapy in fashionable manual therapy and national movement. Wow,

spk_0:   2:45
that's why you're so good because you know so much. Aa a a love. That background is part of why I wanted to have a chat with you today, and I won't kick straight off because the intention of this podcast is to provide people with stubborn back paying with some ideas and inspirations and tools. So

spk_1:   3:09
let's let me first

spk_0:   3:10
ask you what? When I say a bulletproof back, what comes to mind for you.

spk_1:   3:17
Well, it's a bulletproof back off course. I'm thinking of a vest first, but then, in its metaphorical meaning and definitely thinking of a responsive body, it has responsiveness that's consisted of self awareness and self compassion and having a tool tool set for for yourself. So several Webber's off what is going on in your body and accepting that and taking it as it is, rather than yet having a negative internal dialogue about it and having them the tools to help yourself. That's for me and prove back

spk_0:   4:02
my beautiful, because I think most people would think about Onda athlete with a six pack of abdominals and, like you and I both know, there's putting those out there in back pain. So, yeah, having a bulletproof back agreed is requires more than just a physical alignment of structure. There's certainly other things that need to fall into alignment for people to have the bulletproof nous about them. So how do you go about treating people in back pain?

spk_1:   4:35
True. So it sounds Yeah, it's a holistic approach, and that holistic approach is very detailed in its whole ism. So I look definitely at you know, I first of all I say to my clients, I won't fix them if they have any kind of pain. But I rather facilitate their self healing and that I'm very clear with them. So I give their bodies and their brains and input that helps them on the way to self regulation and self healing. And that would be, for example, self awareness, movement awareness and also certain awareness in terms ofthe what this happening in their mind and their reaction to the internal world. Because that influences the body as well. The breath for sure. And movement education. So, yes, sir, movements that need that are necessary. Definitely foundational fundamental mobility exercises that are very helpful.

spk_0:   5:46
Okay. And you mentioned in the intro Structural integration Tell us a bit more about what that is

spk_1:   5:52
s o structure. Integration is not very known. Yeah, which, which is a shame because it's such good staff is up to us. You have had a couple of sessions are mourning too, And s o structure integration is yes, a stretch. Integration is based on osteopathy on found Christ and we used tissue manual techniques, body awareness cues and movement exercises to bring the body into balance with gravity. And it's working with the tissues with layers of tissues in the body and focuses on establishing a relationship on appropriate relationship between the superficial and the middle and the deep national layers. And with that, our goal is to create more space and length in the body. So our kinds, they feel a lift and the lightness and more movement in the body it's created was created by other roles. Doctor at our roles in the States. She died 1979 the year I was born, And she, um um so she developed this based on an injury or coming from an injury. She had herself and she was a biochemist. And if you think off how biochemists worth they do you think of the biochemical or chemical equations yet where you have an equation and you have to remember that in school, Maren and package them, figure out what it is. That's what we do. We back with engineer, so to say off, How did how did this pattern this pain come through into place, and where did it come from? Rather than fixing on the spot, we are doing more whole body approach.

spk_0:   7:55
Yeah, okay. And you mentioned fashion. Now Fasher are has become a catch cry. You know, I've seen in my 20 years we've had certainly trends and become a lawyer. And then they fade and then they go and everyone jumps on the bandwagon. But fashion, obviously there is a whole shift in how we view the anatomical structure. And certainly when I'm unique, we didn't even learn it. It was the stuff we cut off muscles that we could actually look at them clearer on and clearly. Now we're understanding that that gooey that stuff wrapped around our muscles have a huge role to play. How would you How do you describe fashion to your

spk_1:   8:38
clients? Yes. Yeah, Most people say, OK, it's the stuff that's wrapped around our muscles. It is true. It is a cz well, but it's not the end of the storey, so I'm a partial hold. Such a special system includes all collection is connective tissue. Nobody. So it's a continuous network and shapes us that holds us together. And that connects everything with everything else from our internal organs, from muscles to bones, the nerves, the blood vessels, It's everywhere from underneath the skin down into the core of the body into every cellular structure of our body. So it goes. It's in our brain. It's everywhere. So a movement that you do in your with your with your arm can influence the cellular structure down to the A. The expression off your DNA, which I think is fascinating. Yeah, and I love

spk_0:   9:46
the idea. I loved the idea that it is our embodied emotional system. You know that it is a pathway for storing. Yeah, warm are storing emotion, reacting on an emotional level to what's going on around us. And, you know, I don't think we fully noted that whole biological process or system out and more will be revealed about fashion in the next few years, for sure. Yeah, yes. So I guess I guess it's different when you're working with facial tissue. It's so different to mainstream people's perceptions of Masada Jay

spk_1:   10:21
Yes, yes, and people still my climb still like tio massage. I'm going to massage, even though I tried to really get it out of the ads. But they attempt to forget the words structure integration, and it's quite similar to a massage, but it's more interactive, So I asked them to breathe. I asked them to move on their part and working with I get them up off the table quite often so they can really feel the changes or we reassess. What? What has changed? Yeah, it sze definitely fascinating that, but it cannot know that we said it. Sze amazing that it comes more mourner into all areas ofthe therapy, especially in the movement. Wellit's very well accepted and invited these phase. And that was also I went two years ago, too, to Berlin Teo Fashion Congress. And the one thing that pretty much every present, every lecturer, every researcher wass saying wass is movement that heals and movement that restores our national system if we have any any problems, which is

spk_0:   11:47
which we both loved hearing that. Hey, I just hear that. Yeah, Andre, that leads me to my next question. I guess movement of the body without movement off the negative thought processes in your head kind of brings people to this roadblock, I guess. And I think many of movers who was still remain in pain, I guess, because they have beliefs about what's possible for their healing or they have external life events going on that keep them in a negative emotional state. S oh, if you If we acknowledge and I think you'd happily acknowledge that to build a bulletproof back, you need to have a belief that it's possible unique. You have, ah, biochemistry that supports the healing, which is hanging out in fairly healthy emotional places more often, yeah, and lead movement. You need quality movement. You look at people or your clients or those that you've seen with persistent, stubborn back pain. Which of those three areas do you think they get stuck on the most, Which are which three years mean the Do you think it's the thinking among all the lack of quality movement that's in the loop or them not progressing to where they want to bay?

spk_1:   13:08
It's I think it's the thinking because the thinking created in motion, which creates the movement, the action. So Hi, Greg. It's the beliefs that we hold and the world we live in that create our believes and how we respond to it. That influence at the end, how we move, which influences then, how quality, how much quality our movement has.

spk_0:   13:34
Yeah, and it's really hard. Would you not agree for People, too? Believe that healing is possible, especially when they've had this problem for many years? And they've had many health professionals selling them, some less than optimistic prognoses. You know this very many people that I've encountered over the years who come in and their first comment is I'll never be over. I'll never be free of this pain. My chiropractor told me that I'll have it for life on that I could end up in a wheelchair. Now I've never heard a man how, thankfully, I think that's becoming less and thankfully, we're selling people on the need to move to hell. But now there's so much limiting our beliefs around there from historical thinking. But also, I guess still, there's many practitioners still fairly pessimistic themselves about what's possible for back pain.

spk_1:   14:34
Yes, yeah, yeah, yeah, it's our health system that is providing that, isn't it, since the the belief system in our society that we have we'll do that faces out Was that my used a quick cheque? It's not know that was mine. Carry on. It's a it's our health system that carries this belief system off that we can get fixed and we have to get fixed instead off we can way support ourselves rehabilitated decisions in life with healthy decisions in life that are part of all about our lives, our everyday lives. Like brushing our teas. Yeah. Yeah.

spk_0:   15:31
So what do you think? If you were looking at the existing model for back pain, you know, it's a $40 billion cost to Australia annually. What? Another geezer. I'm glad you're shot. That is more more than cardiovascular. Why and what's the other one combined it. I mean, it's a huge. It's a huge cost on. I think that I think it's such a big cost because of our ineffective model of treating. It s so you could How would you like to see it evolve? What would you do to change the system?

spk_1:   16:11
Yes, what we see now, these days, I think there's also that there's not much time that therapists don't have. Generals don't have much time. Just my My sessions are 90 minutes, 90 minutes, with declined per session, and they see a chiropractor for 15 minutes, minutes off physiotherapists for 20 minutes, and you often also see which I think is not enough, which is actually also very, very frustrating because there's no time to talk. There's no time to see how much the stresses and their life effects their health, whether in and houses all affecting the whole system or their pain. And I think if you if you want to help clients in a way that is effective, you need the time you meet the time to teach them to self appreciate themselves. Teo. Build the movement awareness as well. So that's one thing. And what I also see often is that physical therapists or any type of therapy is often used the same tools. So you see a chiropractor using or I'm not going off on the character I think we have, especially in matter. River, I think, was not a couple very good time tractors, Nice cover e. I think they use the same tools, which is very, very frustrating, the same tools for people. Instead of taking the time to really get to the source ofthe the issue and starting from there, they do a quick fix. People have an instant relief that may not last that long, and that's I think that's a that's not the right approach. So yeah, that's

spk_0:   18:08
what with Sorry and you go. No, that's it. I would agree with you on that. And unfortunately, that often comes back to the individual and whether they are invested in the process because, you know, many people want the quick fix on DH. They're going to keep kneading the quick fix. And this is this is the irony. The cost ofthe quick fixes over a lifetime is 10 times war than just committing to a good 1 to 2 month programme of dealing with every aspect of your pain. It's so it's so much more effective. But it does require our people to step up and take responsibility for their own health. And, yes, that's quite a scary concept for a lot of people.

spk_1:   18:58
Yes, definitely. And I think way. Obviously, we need to appreciate that people need against a relief if they are a acute pain, but then not walking away and thinking all this is it. That's the problem that we have Teo, that station, that we have to address the floor with all kinds of a CEO. Can we need more than this to three or sessions? Lett's really do properly hall of your lifestyle and your movement habits and make this to a lifelong project that I can facilitate you with but for over the next a couple of months, three months, four months, and then you can walk yourself in I c u. Then once a year.

spk_0:   19:44
Yeah, yeah, I think there's a non argument for an intensive period. Yeah, but then there should be a noticing of effectiveness where people become it powered that they have the tools themselves, and they're no longer reliant on a therapist until broad life event that may throw them backwards. You know, we we all get injured from time to time, No matter how resilient our bodies are on. We need Eric miss from time to time. But if you are constantly relying on a therapist, Teo, keep your body propped and moving. I think there's a real issue in that

spk_1:   20:20
s so we're giving a hard time to our clients now to the most of the main population. Guys, listen to this. We are not talking negative about you, but maybe about the attitude not to then our society and it's just with the heart of wanting to help you of course. Yeah, but I don't mind, actually. E

spk_0:   20:45
have the franking honest conversations with people about their role in and healing and personal responsibility is a is a huge thing, Tio. It's empowering when you embrace it. I understand why people maybe don't have it. I think we have waited a model that dis empowers people. They've been trained to seek opinions outside of their own internal guidance. And like those opinions often when they are in direct conflict with anything they may feel is right for themselves on DH. Yes, I think that, you know, personal responsibility is empowering perhaps a little bit confronting initially.

spk_1:   21:26
Yes, yes, that's true. That's true. But if you introduce if you introduced to a big picture, I think that it's less intimidating

spk_0:   21:36
as well. Yeah, party, given our current climate, I mean, we've all lot ended up having Teo self isolate, particularly where we are well, everywhere, I guess around the world and the whole mode off, you know, going to a therapist for relief for your back pain has altered, if not for the next six months, perhaps indefinitely. So, given you know you're talking, you have the opportunity to speak to someone right now in back pain. Who's had it and they've got this time on their hands. All of a sudden, they're sitting at home. How? What would be a top three tips for them during this time of chaos on the outside, where they might now have time in space to look at some deeper problems in their body? Yeah,

spk_1:   22:24
yeah, za time off scarcity. But also opportunity, isn't it? It's a time off withdrawal, and it's like sitting in a tight in the eye ofthe tornado. We're sitting in the arbiter natives becomes quite, may have time to think about us, and it's a great opportunity. And yeah, I think one thing we could do it is, I think, is the best that people can do is love yourself. Lung, Have you love yourself? You begin to take care of your South. You begin to listen to yourself. If you have travelled to listen to yourself, you start making an effort to learn how to listen better and was listening. I mean, listening into listening into receptive ly appropriate secretary so into receptive means it za lesson on sense that we have. But it has so it's you learn to express to see what's going on inside yourself. So people who struggle with the interceptors sense may have troubles was knowing when they feel hungry, awesome for cold or full or thirsty and having trouble with this inner sense ofthe self regulation is having a trap and say it again. Having trouble with this sense can make yourself regulation it sound challenge that's into reception. So how you said

spk_0:   23:52
that it's a part of the brain. Hey, that you either have a pathway to or not your insular cortex. Yes, right where all the interception goes down and

spk_1:   24:01
likely. And this is where? So love yourself, listen yourself into receptive Li, listen to yourself appropriates actively. So that's your awareness, how to line the body and how to move in a well orchestra manor manor and thinking off the lineman where your body is in space and the coordination of your movements and deliver, move your movements and then listening to the body off oneness. Is it saying to you? I am listening to that R and then you're doing something about it, or are you covering it up? Have you got back pain and then you take some, some profiting when you have pain and it's you know, it's not a deficiency and ibuprofen that you have at the time when your body is saying I have back pain. So what are you going to do about it? I feel things love yourself, Meaning listening to yourself learn to listen in to the south means become still and from become more mindful and then also five practitioners that facilitated journey like you marrying you work online. You can teach people very well in movement and you have legalised. So I think this was this fun practitioner who helps you in that journey to to build up a bulletproof body and bulletproof back and be able to show up regularly with consistency off that work. So it can be rather from five minutes a day, then waiting until it hurts. Yeah, yeah. Getting it s o. Yeah, Love yourself. Listen to yourself. Find a practitioner that helps you and may work on your ability can be certain. That's probably that's comes in from us as practitioners giving guidance and finding appropriate exercise and movement and breathing and mindfulness and south wins exercises. That is the perfect package for people to to help themselves that needs to just needs to be adjusted constantly that we have to accept as well. Perfect. And on a final

spk_0:   26:26
note before we wrap it up, Do you have any resource is, or things you have people read about a Web sites to visit or anything that you think would be a useful resource for someone trying to build a bulletproof back.

spk_1:   26:41
I think they should connect with someone who is they trust So that practitioner they trust and the practitioner who knows them very well. So my clients are wish they would come to me because I know for them individually what would be appropriate? Everything that a few clients e could sadly, a lot of crimes to you as well. And so, yeah, talk to the person that knows your body. Your therapist knows your body, and then, yeah, go from there. A holistic practitioners ideal. Yeah, I

spk_0:   27:21
like their holistic idea. E way We

spk_1:   27:25
had a few

spk_0:   27:25
technical issues and given that we're remotely recording this, there'll be a few little hiccups in the audio. But I think all in all, we've kind of got through okay. And I was sharing. I think it's really I love. I love chatting with people who are equally passionate about the topic and what they're trying to achieve with people. And, you know, the way we probably go about it is similar, yet very different, but hopefully equally complimentary for people on DH, I think just acknowledging that it's more than the body. Hey, it's the mind and it's the emotions. And when you have tools and strategies that bring all three together, then you know the true healing happens in a fairly rapid way. I would argue s Oh, yeah, Great. We

spk_1:   28:11
shall sign off any final words. Thank you for having me. Thank you for listening, everybody. I am so pleased. Teo, be on your second Posca podcast. You marry in on DH. Keep doing what you're doing. I think you are amazing. And I hope many people get to hear what he has to say. Fabulous, my friend

spk_0:   28:32
and I will include a ll booking links for Alexa and anything else she wants to throw in in the podcast Notes. I came, my friend. Stay safe and we shall tune out now. Arrive by. Bye. Banks for listeningto building Bulletproof backs to learn more about Marion's Uni eight week building a bulletproof back online course visit The link in the show knows you will receive a step by step system. Providing mental, physical and emotional strategies are smashing your back pain to the curb. Nothing like this anywhere else on the market become your own hero.