Base-Line Healing


The Roll-Down.

The roll-down action involves extending your midline and curling your body down and forward, making the widest possible arc.

As you use the roll-down action, your primary focus should be on the activation of your Base-Line muscles.

Base-Line muscles

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

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.
base-line muscles seen in outline of a human figure. The pelvic floor a basket of muscles at the base of the body. The rectus abdominis muscles extending from pelvis to chest up the front of the abdomen. Like two ribbons of muscle that should support all movement.


All movement should be supported by your Base-Line.

Your core pillar of strength.

How to Roll-Down

  • 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.
  • breathing technique

  • Begin to roll-down forward from 'top to bottom'. Chin towards your chest if you can.
  • Let your arms hang down. Don't lock your knees.
  • Roll-down as far as comfortable and then pause.
  • Re-activate your Base-Line over a few breaths as you are in the roll-down position.
  • 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.

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.

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, giving the greatest opportunity to adjust your posture since your feet are furthest from Base-Line).

Moving the points of contact to the ground closer to Base-Line (kneeling, sitting, lying down etc.) movement and amplify imbalances but when you are ready use the roll-down action in other positions, whatever feels right.

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.

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

The aim is to regain your full range of natural movement.

full range of natural movement

When the body is balanced and aligned, free of physical restrictions, with a full range of movement our midline anatomy can be fully extended through the ideal roll-down.

The roll-down movement can be felt 'vertebra by vertebra'.

When I started my body was so restricted I had very little movement in my upper body. I focused on on rolling down section by section of my activated rectus abdominis muscles.

What helped me to focus on my Base-Line.

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.

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

I found myself rolling-down again and again.

It felt good.

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

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.

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