Building Bulletproof Backs Ep 10 - Anatomy in Motion with Gary Ward

Welcome to the 19 th episode of the Building a Bulletproof Back podcast.

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

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

I am your host, Marion McRae,  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 emotions in our bodies are less than optimal, we fail to thrive.

Doug Carey, a physiotherapist with a 30-year career and fellow podcaster - chats with me about  SLEEPING AND BACK PAIN: how to feel better while sleeping and how to sleep well. Obviously, there is no typical answer. There isn't a single mattress that will suit every spine, nor is there one pillow that will work for everybody. So, if you are seeking an answer, please listen to this podcast to explore some "change" ideas.

Favourite Quotes - 

• Sleep System = Bed, pillow, sheets 
• Sleep Postures = Body positions 
• Short Sleep (of less than 6 hours) your body is missing out on the natural repair system, increases the risk of musculoskeletal pain. 
• Bizarre Bedroom Sleep behaviours - dogs, kids, cats, ! 
• Sidelying 70% average position - make it supportive, not provocative 
• Habits slide after a while, be aware they will, and plan for that
• Physiological "creep" and how it works 
• Quality sleep  has a positive impact on many systems 

Doug’s tools:

1.  Quality Sleep 

Doug's Top tips -

1. Do the sleep posture challenge 
2. Acknowledge and put strategies in place to Manage Stress and Anxiety 
3. Strength and Conditioning 

If you enjoy the chats and find benefit - Support this show please - buy me a Coffee !
And if you want more on Bulletproof Backs Content - visit my website. 

Welcome to the 18 th episode of the Building a Bulletproof Back podcast.

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

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

I am your host, Marion McRae,  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 emotions in our bodies are less than optimal, we fail to thrive.

My guest for this episode is Plumber &  Movement Coach called Neil Maddison, who teaches Foundation Training -  We discuss the origins on Foundation training and what it is all about and how it helps those with back pain find strength and mobility.

Favourite Quotes - 

• Pain is inevitable, Suffering is Optional 
• Pain is the body's messenger - something has to change 
• Pain is protection - without it, we would possibly do more damage 
• Time under Tension develops the musculature that can help unload the joints
• Many roads to the same destination 
• Rest like an animal 
• The anticipation of pain can be half the energy drain 
• The rust analogy on the car 

Neil’s tools:

1.  Foundation Training Website 
2.  Short Snippet of the movement practice 

Neil's Top tips -

1. Get Help to Move with Quality 
2. Get overall Strong - Bulletproof Body VS Bulletproof Backs 
3. Explore anti-inflammatory nutrition  and optimise your weight 
4. Active Rest Vs Passive Rest 
5. See the movement Video Demo 

If you enjoy the chats and find benefit - Support this show please - buy me a Coffee !
And if you want more on Bulletproof Backs Content - visit my website. 

Welcome to the 17 th episode of the Building a Bulletproof Back podcast.

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

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

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 emotions in our bodies are less than optimal, we fail to thrive.

My guest for this episode is Psych K Teacher Alex MacDonald. We discuss the science of our sub-conscious belief's and how these can hinder our back pain healing journey.


Favourite Quotes - 

• Resistance shows up at the limits of what we believe is possible 
• We don't know what we don't know 
• Don't try to get rid of it  - get INTO it 
• Conscious Mind Goal Setter - Sub C is the Goal Getter 
• We see the world as we are - not as it is 
• The messenger is behind the message 
• You can either be in protection or growth, living or diving 
• Stop looking at the mountain, one step at a time 

Al’s tools:

1.  Psych K for subconscious Belief Clearing 

Al's Top tips -

1.  Ask the Q - What purpose does this serve ? What am I getting out of this ? not why! 
2.  Simple Tools Work 
3.  All of the Quotes Above ! 

Links :
Bruce Lipton's  Energy Clearing Options
Hump Day Heroes Facebook Group
Go Here to Book a Sub-conscious Belief Clearing Session with Alexe 

If you enjoy the chats and find benefit - Support this show please - buy me a Coffee !
And if you want more on Bulletproof Backs Content - visit my website, 

Welcome to the 16 th episode of the Building a Bulletproof Back podcast.

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

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

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 emotions in our bodies are less than optimal, we fail to thrive.

My guest for this episode is another Margaret river Local - Steve Coonan. Steve and I met randomly at the dog park a few months back and within 5 minutes I knew he had a great back pain experience to share.  Several things appealed to me about Steve's story ; A diagnosis of Thoracic Disc ( is unusual) , his nightmare with the Workers compensation  system is worth a discussion, and his practical ability to pull himself out of the pain cycle into a functioning, happy guy  is not an easy thing to do. Steve was only too happy to pass on his wisdom.

And this podcast is the place to do it.

Who want's to listen to physio's and expert movers all day ? it's the real people having the real success that have such wisdom to pass on. I am truly grateful for all the guests that generously supply their time for this mission.

Favourite Quotes - 

• " I realised I was on my OWN " - if it's going to be - it's up to me 
• " She was a f@@kin bitch" - referring to his Worker Comp Case manager 
• "Beer and Drugs sometimes " - referring to his coping strategies sometimes 
• "make friends with the pain" - 
• " Cool Hand Luke - Get your mind right " 

Steve’s tools:

1.   Meditation
2.   Swimming 
3.   Walking in the bush with a dog 
4.   Breathing for a count of 4 

Steve's Top tips -

1.  Get your Head in Gear - you are alone - it's your journey 
2.  Meditation, and re-focus on other aspects of your life 
3.  You will get better, your body will adapt - Just know that. 
4.  On  Workers comp - Select your OWN people to help you 

Mentions : 
John McTaggart - Retired Margaret River Physiotherapist - Email me for John's Details 
Debbie White @ Tonic Pilates Rehabilitation 

If you enjoy the chats and find benefit - Support this show please - buy me a Coffee !
And/ or check out the Bulletproof Backs Website. 

Welcome to the 15 th episode of the Building a Bulletproof Back podcast.

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

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

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 emotions in our bodies are less than optimal, we fail to thrive.

My guest for this episode is New Zealand Physiotherapist, Bart de Vries. One day Bart was researching the best ways to get people moving and found himself suffering back pain and headaches from long hours sitting at a desk. The irony was real. 

As a former professional hockey goalie, Bart discovered that sitting at his desk could be more hazardous than having a hockey ball rocketing his way at 200km/hr. 

The typical desk set-up restricts our ability to move - if you don’t use it, you lose it. Bart needed to find a way to get moving again whilst working. Bart couldn’t find a desk that allowed enough movement so he set off to create one that did. In collaboration with engineers and designers, "Limber Desks" are world leading, with their benefits being researched by the University of California at Berkeley, USA.

Favourite Quotes - 

• When you take the Chair out of a desk - There are more ways to MOVE 
• Shoes and Chairs are sensory deprivation chambers 
• The best posture is the NEXT posture - #posturaldiversity
• Create an environment where movement is the DEFAULT, no decision making required
• Movement Quality VS Movement Strength 
• Peter O'Sullivan on youtube - START with this One 
• If your back pain does get aggravated, it's ok, it will settle 
• Treat your back pain like a cut on your hand - Healing is a given. 

Bart’s tools:

1.  Limber Desk - Available for Purchase Here   10%  Discount Code                    "BULLETPROOF BACK" 
2.  Quality Movement retraining - Body Weight rather than Heavy GYM 
3.  Lifestyle factors - Nutritional Shifts, Stress, Sleep patterns   

Bart's Top tips -

1.  Think Broadly about your pain - sleep, food, hydration, stress, etc 
2.  Increase your daily movement as much as possible -structure your environment 
3.  Increase Extension Range with Quality 
4.  Maintain Hope 

Links : Limber Products , Bart De Vries on Linked In 

If you enjoy the chats and find benefit - Support this show please - buy me a Coffee !
And if you wan't more about Bulletproof Backs - visit the

Welcome to the 14 th episode of the Building a Bulletproof Back podcast.

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

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

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 emotions in our bodies are less than optimal, we fail to thrive.

My guest for this episode is Personal Friend & "Fascial Mentor" Muriel Morwitzer aka Mu Mu. I first met Mu Mu as a business partner.  I found her very "Swiss German" - by her own admission - she was tough, detailed, ridiculously professional ( by Australian Standards ) and the MOST passionate practitioner I had met. Her knowledge of Fascia and Movement was totally superior to my own and at times I felt threatened by that, but as I grew to observe Mu Mu in operation I began to feel comforted by her knowledge. Here was someone I could learn from, and Model, and share insights with. 

Surprise Surprise, Mu Mu's calling to teach movement has a solid foundation in her own back pain story, which was triggered by an accident in her youth.  

Favourite Quotes  - 

• "Temple Dancer" Vs "Viking" Fascial Qualities 
• The Body has it's own intelligence - Develop a relationship with your Body to reach full potential 
• "My Back has always had my Back" 
• Loss of "Somatic Trust" 
• Attitude and Posture in German are the same word 
• Fascial Architecture and the need for variety of movement - Form follows Function
• Stop looking for other's to FIX you and tap into your OWN resources 
• Kinaesthetic Intelligence - Proprioceptive Finesse 
• Intro-ceptive Clarity - becoming Hijacked by Emotion 
• Ease and Movement Joy = Somatic Trust 

Mu Mu’s tools:

1.  Movement - Slings Myofascial Training
2.  Kinaesthetic Intelligence & Intro-ceptive Clarity 
3.  Somatic Trust 

Mu Mu's Top tips -

1. Pause in the back pain - Is this pain alarming ? or is this a new Movement ? is it unsafe ? and become the observer 
2. For the Pushers - do you have EASE ? or are you just pushing range ? why ? 
3. The more we can FEEL our bodies, the less NUMB we are, we can TRUST our bodies signals better 

Links : Muriel Offers Private Coaching - For more info Go Here
                Muriel's Facebook Page and "movement Snippet"
               
If you enjoy the chats and find benefit - Support this show please - buy me a Coffee !
And check out my website. 

Welcome to the 13 th episode of the Building a Bulletproof Back podcast.

To Learn how to Roll in Bed with Ease go Here and combine this with the Mamma TURN  

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

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

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 emotions in our bodies are less than optimal, we fail to thrive.

My guest for this episode is Pelvic Specialist Physiotherapist  - Ciara Devery - all the way from County Tyrone. I reached out to Ciara to come and talk about her brilliant creation the "Mama Turn" - a frictionless was to find ease with rolling in bed. Something that those in Back Pain will certainly appreciate. 

Ciara’s tools:

1.  Mama Turn & Papa Turn - Available for Purchase Here 
2.  Quality Movement retraining 
3.  Manual Physiotherapy  

Ciara's Top tips -

1.  Don't Panic about your Pain - It won't help 
2.  Move Naturally - Freezing and Gripping in anticipation of Pain does not help 
3.  Get some Quality Sleep - without it - it's hard to heal. 

Links : Achieve Physiotherapy  

If you enjoy the chats and find benefit - Support this show please - buy me a Coffee !
And if you wan't more about Building a Bulletproof Back visit my website. 

Welcome to the 12th episode of the Building a Bulletproof Back podcast.

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

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

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 emotions in our bodies are less than optimal, we fail to thrive.

My guest for this episode is my local CrossFit Coach - Ben Robinson, who along with his beautiful wife, Nicole - Own and operate Margaret River CrossFit.

We discuss the variety amongst CrossFit centres globally and the need to ensure your own safety by doing your research, booking some 1 on 1 intro sessions before moving into group classes, and ensuring your coach's are invested in correcting your form and knowing your name! The E colours personality profiling tool is a great tool CrossFit coaches use to identify "at risk" movement personalities. I was surprised to hear that CrossFit is female dominated (approx 60-40) and the average demographic is a 37 year old female. De-stigmatising CrossFit from the world of online videos is important. The Format of each session consists of Mobility, following by Strength, followed by the "Workout of the Day" or WOD. The strength element consists of Power lifting (slower strength) and Olympic Lifting ( speed + strength). The movements help you identify where you are limited in your body and the usual suspects become apparent ; ankle mobility, hip mobility, thoracic and shoulder mobility.  CrossFit coaches use a variety of cue's to help client's learn, including Verbal, Visual and Tactile, and performance is tracked through an app - which provides motivation. 

Some Key Quotes -

" Technique First, Consistency Second, Intensity Third" 
" CrossFit is not for everyone, but everyone can do CrossFit" 
" 2 steps forward, 1 step back" - know that in the one step back, the two steps forward is coming
" See the injury as a learning opportunity" 
" Strength is Empowering" 
" Measure it to Manage it" 

Ben’s tools:

1.  CrossFit for Strength, Mobility and Fitness
2.  Mindset - Mindfullness 

Ben's Top tips -

1.  Get help learning Quality Movement, invest in your HEALTH
2.  Get some Strength into your spine 
3.  Have a mental discipline like Mindfulness/ Meditation

If you like this stuff and want more - visit my website.  

Welcome to the 11th episode of the Building a Bulletproof Back podcast.

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

This podcast aims to empower listeners with HOPE that healing is possible when you know how. We discuss strategic tools addressing mindset, movement & emotional health.

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 emotions in our bodies are less than optimal, we fail to thrive.

My guest for this episode is a fellow "AIMER" -as we call ourselves - devotees of Gary Ward's Anatomy in Motion Model of Movement Re-training (see Podcast Episode 10)   Mr Rocky Snyder from Santa Cruz is a Certified Strength & Conditioning Specialist,  a nationally recognised expert in human movement with nearly 30 years of professional experience and knowledge. Rocky has trained thousands of clients ranging from grandparents to professional athletes and Olympic champions. Rocky is also an author and podcast in his own right.

We discuss Rocky's personal perspective on back pain, which I share whole heartedly - focus on finding the "hidden culprit" rather than focussing on the symptoms. The Hidden Culprit is the part of the body not participating, and therefore asking other body parts to over-compensate for its lack of action.

Some Key Quotes -

" I don't treat pain, I explore movement" 
" Find a new way for your body parts to communicate and negotiate" 
" Become detectives and hunt down the original cause" 
" 57 muscles cross the pelvis" - ? WTF ? Really - I didn't know that. 
" Bruce Lee - Can we MOVE like water ? and still be dynamically stable " 
" Cookie Cutter - one size fits all method of rehab does not work " 
" Exercise = Repetitive Stress Syndrome " VS Movement 
" A chain is as strong as it's weakest link" 
" 27 hand variations for a push up " 
" The back is the victim of the crime, whilst the hidden culprit's lay low" 

Rocky’s tools:

1.  Movement, Strength and Conditioning 
2.  Mindset - do not limit your own ability to heal 
3.  Address the individual rather than the 

Rocky's Top tips -

1.  Peanut ball your feet to awake your posterior chain and lengthen your hamstrings
2.  Allow the hips to flow in 3 directions
3.  Manage your Mass with greater efficiency so your low back is not copping it
4.  Crawl around on the floor - to get shoulders and hips to communicate 

If you like this stuff and wan't more - visit my website, 

Welcome to the tenth episode of the Building a Bulletproof Back podcast.

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

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

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 a man who I consider to be the "Leonardo da Vinci of Quality Movement" and his "Flow Motion Model" is the equivalent of da Vinci's Sistine Chapel. Gary observed loading pressures in feet whilst fitting ski boots for avid skiers on the slopes. His powers of observation and curiosity were so intense that he figured out some pretty "game changing" concepts for how we move through space. Since discovering his work, my personal approach to rehabilitation has completely changed and the purity of his model of motion is pure perfection in my eyes. Perhaps I am biased, but when you spend 5 days studying a foot and still walk away totally enthused by this one part of our anatomy, then clearly the teaching and the method are revolutionary.  

We discuss Gary's own injury history, how he created his model of motion and how it relates to back pain.  Including ; the relevance of foot pressures, why core work is not always useful, the futility of some standard rehabilitation protocols.   We discuss the role of movement efficiency for performance, but also for injury avoidance.  

Some Key Quotes - 

"If we are not aware of the things we can't do, we are only aware of the things we can do" = Consider Anatomy in Motion a Pattern Interruption for the Brain 

" You only have two legs" - why not load each one evenly ? 

"More access to Mobility creates Stability"  

Gary’s tools:

1.  Movement -  Anatomy in Motion - creating new opportunities for skeletal  re-organisation, learning new ways of moving gently, quietly and with curiosity to open and close joint spaces evenly throughout the spine. 

Gary’s Top  3 tips -

1.  Take ownership of your body, it's yours. 
FREE Download 7 steps to take ownership Ebook.
2.  Educate yourself about your body, and what it's habits are 
3.  Re-introduce to your body the movements it currently can't access

Links : 
Gary's Website https://findingcentre.co.uk/

If you resonated with any of today's conversations and think perhaps you may like to check out my website for more.