The fundamental move during my recovery.
I found myself using the roll-down action again and again.
It felt good.
The roll-down action: Curling forward into a wide arc, using your Base-Line muscles to support the movement.
The standing roll-down is a good way to start, giving the greatest degree of freedom to move with your Base-Line .
Think of extending your Base-Line and then the rest of your body extending from Base-Line.
Gently swing your arms, stretch and wiggle your fingers. Move your legs, bend your knees, flex your ankles and toes. Shift your weight on your feet - heel to toe, side to side. Open and close your mouth, move your jaw, roll your eyes, pull faces, stick your tongue out. Whatever feels good! The possibilities are endless.
You may not be able to move very far at first and encounter areas of tension. Relax, breathe with your Base-Line and adjust your position however feels natural.
It takes practice and concentration to engage the right muscles if you are not used to using them. Keep working at it.
Start to notice how your body adjusts itself to avoid certain positions as you move.
The standing roll-down provides the maximum freedom to work from your Base-Line (feet are far from Base-Line). Sitting, kneeling etc. limit Base-Line movement and amplify imbalances but when you are ready use the roll-down action in other positions, whatever feels right.
Once you have some connection to your Base-Line also start thinking about the relative positions of your main muscles of movement. Can you feel where they are. Aim for a balance between left and right sides as you move around
Get moving, get outside - being on uneven ground adds a little randomness by altering the angles of your feet and therefore increases the range of positions you are exposed to.
Aim for a balance between left and right sides as you move around. It may put you in some funny positions as you start to unravel your body from Base-Line
You may start to experience emotional releases as you release physical tensions. Go with them. Then let them go.
Do what you can and every day you'll be able to do a little more.
The aim is to regain your natural range of movement
Is when the body is free of restrictions and our midline anatomy can be fully extended and align on the median plane.
Start with your chin to chest, gently rolling down in a smooth easy action supported by your engaged and elongated Base-Line staying totally on the midline until you can place your hands on the floor and your head between your legs.
The roll-down movement is as often described as moving 'vertebra by vertebra' which now that I can feel it makes sense, but when I started I had so little movement in my upper body I focused on on rolling down section by section of the activated rectus abdominis muscles.
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. A smooth, easy action demonstrating the core strength and power that I never knew I had.
I started with the roll down, but about a year into my healing I did had a really bad month with lower back pain and I couldn't roll down. Showing me it's not a sure thing that you can roll down from standing - individual trauma pattern where are the current primary restrictions. I was at the point that there was so much restrictions in my neck I had to work through them first to then start releasing my lower back, rotated pelvis.
So ... You have to keep the focus on your Base-Line muscles. Do what feels right, think about the roll-down action and how you can move to start to feel better. to be cont...
Movement should not be painful.
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