Base-Line Healing logo. Stick figure with arms outstretched above shoulder height, legs apart. Rainbow of colours up midline. Red at pelvic floor Base then a line of orange, yellow, green blue extending to the head. Showing the body aligned and balanced, the natural way to treat fibromyalgia. Use your body better slogan.

The Roll-Down Action.

The roll-down was the fundamental move during my early recovery.

I found myself rolling-down again and again. It felt good.

The roll-down action involves extending your midline and curling your body forward and down, making the widest possible arc and then letting your upper body straighten again so you are bent forward from the hips.

stand comfortably, you are healing from your baseline so keep your focus on that. The roll down is a forward action moving the head towards the legs whilst aiming to form the longest arc with your base-line muscles as you can.  Feel them supporting the rest of the body.  our core pillar of strength. Relax the upper body. This movement was fundamental to my recovery from depression and a lifetime of pain and fibromyalgia symptoms.  Repeat as feels good always thinking stronger and longer with your baseline at your core.

As you use the roll-down action, your primary focus should be on activating your Base-Line muscles to support the rest of your body as you move.

Base-Line muscles


All movement should be supported by your Base-Line.

Human figure seen from the front, looking up, with the Base-Line muscles, the body's core pillar of strength. The pelvic floor muscles the solid base foundation of the torso. The rectus abdominis muscles extending from the pubic symphysis of the pelvis up the front of the abdomen to the lower ribs. The rectus abdominis muscles are like to 2 parallel ribbons of muscle that should be fully active and extended, section by section from pelvis to chest to support all movement

Your core pillar of strength.

The centre of your body.

How To Roll-Down

The standing roll-down is a good way to start, giving the greatest degree of freedom to move with your Base-Line, but do whatever is comfortable for you.

  • Stand in a comfortable position. Don't worry about where your feet are to start.
  • Take as many breaths as you need to connect with your Base-Line muscles, feeling your midline activate and extend.
  • breathing technique

  • As you activate your Base-Line, let the rest of your body relax and adjust your positioning as feels natural (including your feet).
  • Start to roll-down forward from 'top to bottom', feeling the movement being supported by your Base-Line.
  • Let your arms hang down. Don't lock your knees.
  • Roll-down as far as comfortable, and then pause and breathe.
  • Re-activate your Base-Line over a few breaths whilst you are in the roll-down position, imagining your midline markers aligning.
  • midline markers for alignment

  • Relax the rest of your body as much as you can. Let the tension go, allowing yourself to roll-down a little further.
  • There's no rush. Never force anything.
  • Move your body as it feels right to do so.
  • Swing your arms. Stretch and wiggle your fingers. Bend your knees. Rotate your ankles. Move your toes. Shift your weight - heel to toe, side to side. Open and close your mouth. Move your jaw side to side. Roll your eyes. Pull faces, stick your tongue out. Whatever feels good! The possibilities are endless.

  • Stand up when you are ready, however feels comfortable. (Rolling up is good - if you are able to.)
  • Repeat the roll-down. Where and whenever you can.
  • Enjoy it. Gain a little more freedom each time. You may not be able to move very far at first. Do what you can and every day you'll be able to do a little more.
  • Start to notice how your body adjusts itself to avoid certain positions as you roll-down and how your state of balance and alignment alters through the movement. Feel the kinks and twists.
  • body alignment and balance

The standing roll-down provides the maximum freedom to adjust your posture to align with your Base-Line. Other positions (kneeling, sitting, lying down etc.) when the body's points of contacts are closer to Base-Line movement and amplify imbalances but when you are ready use the roll-down action in other positions, whatever feels right.

Why the roll-down became my 'go-to' move.

Releasing Tensions And Physical Restrictions.

The roll-down movement is often described as 'vertebra by vertebra' (e.g. in Pilates), but when I started I had very little movement in my upper body and couldn't feel that. I focused on activating my Base-Line and rolling down section by section of my rectus abdominis muscles.

What helped me to focus on my Base-Line.

You may start to experience 'releases' allowing you to melt down a little further. These feel good. There may be cracks/pops and other sounds and sensations.

You may start to experience emotional releases as you release physical tensions.  Go with them. Then let them go.

I had many tensions to release before I could feel it, but rolling down is like melting when the Base-Line muscles are properly engaged and supportive and the body is free of physical tensions and has a full range of natural movement. A smooth, easy action demonstrating the core strength and power that I never knew I had.

full range of natural movement

What If I Can't Roll Down?

Do what feels right for you.

Keep the focus on your Base-Line muscles. Start to feel the power of these muscles as your breathe, you will start to feel how move to improve your posture.

Then think about your connection to the other 5 main muscles of movement, how they feel to you - Do they feel balanced? Free to move?

main muscles of movement

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