Base-Line Healing


The Roll-Down.

The fundamental move during my recovery.

I found myself using the roll-down action again and again.

It felt good.


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

Stronger and longer every time you inhale.

breathing technique

base-line muscles seen in outline of male body.

All movement should start from 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.

The roll-down action involves keeping your Base-Line as long as possible whilst curling forward in a wide arc.

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

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

How to Roll-Down

It takes practice and concentration to engage the right muscles if you are not used to using them.   Long-standing bad habits take time to rectify so you must keep working at it.

You may not be able to move very far at first and are likely to encounter areas of tension.   You may start to notice how your body adjusts itself to avoid certain positions as you roll-down.

Do what you can and every day you'll be able to do a little more.

Use the roll-down action in other positions when you feel ready - sitting, kneeling, whatever feels right.

The aim is to regain your natural range of movement which means being able to curl your fully extended Base-Line in all positions eventually.

Be aware that contacting the ground closer to your Base-Line will limit its potential movement and amplifies existing imbalances which is why the standing roll-down provides the maximum freedom to work from your Base-Line.

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.

Feeling for your rectus abdominis muscles engaging and elongating will allow you to feel the position of your linea alba and develop your conscious proprioception skills.   Technique tips

The ideal rolldown:

Is when the body is free of restrictions and the anatomical structures on the body's median plane (midline) can be fully extended and aligned.

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.

What helped me to focus on my Base-Line.

I take several breaths to engage my Base pelvic floor correctly, then several more deep breaths to elongate the full length of my rectus abdominis central 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.

What if I can't roll down?

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...

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Movement should not be painful.