The fundamental move during my recovery.
I found myself using the roll-down action again and again.
It felt good.
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.
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.
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.
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.
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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