Base-Line Healing

Learn to use your body better.

The 5 Main Muscles of Movement.

When properly functioning, the 5 main muscles of movement provide the central framework for the body to work as it should - strong, balanced and pain-free with a full range of natural movement and a good posture.

full range of natural movement

good posture

2 images of human skeleton and the five main muscles of movement. When viewed from the front the rectus abdominis muscles extend from pubic symphysis of the pelvis to the ribs, either side of midline up the front of the abdomen. They are long muscles, split into sections, like two ribbons connecting the pelvis and chest. The rectus femoris muscles extend from hip bone to shin.  Straight, pole-like muscles lying in front of the femur and crossing both hip and knee joints. The kneecaps are part of the distal insertion of the rectus femoris muscles. The back view shows the gluteus maximus, big ass muscles, spanning the back of the pelvis.  The trapezius muscles extend from mid-back to the base of the skull, extending out towards each shoulder. They form a kite-shape over the upper back and neck. The pelvic floor is not clearly visible in either image due to the pelvic bones being in the way.

The 5 main muscles of movement are:

the 5 main muscles of movement on a skeleton, viewed from different angles. The five paired muscles that make up the central muscular framework of the human body. Feel for your muscles, the rectus femoris from shin to pelvis. The rectus abdominis muscles up the front of the abdomen from pubic symphysis to chest, left and right sides like two stacks of panels of muscle either side of the midline linea alba. The trapezius muscles a sheet of muscle from midback to the back of the head, shoulder to shoulder, that should be smooth and wrinkle free supporting the head and arms through a full range of movement. The pelvic floor (a group of muscles) at the base of the body, that should be at the root of all movement.

(Links to "anatomy in detail" pages)

1.pelvic floor Base (actually a group of muscles)

2.rectus abdominis Line

3.gluteus maximus

4.rectus femoris

5.trapezius

What if I don't use my
main muscles of movement?

How to work with your 5 Main Muscles of Movement.

Keep looking at the pictures.

Find these 5 muscles on your body.

Keep thinking about activating these muscles - whatever you are doing.

the 5 main muscles of movement labelled on a skeleton. Viewed from different angles. Trapezius of the upper body, the rectus abdominis at the front of the abdomen pelvis to chest, gluteus maximus big ass muscles, pelvic floor a group of muscles that are the base of the body and the rectus femoris of each leg, strong poles down the front of each thigh. The central muscular framework of the body. These 5 muscles are key to a having a good posture and a full range of natural movement,  with a body that is dynamically balanced and aligned.

Don't get bogged down in the anatomical details - you need to know where these muscles are on your body, not what all the bits are called.

Work with your main muscles of movement in 3 (over-lapping) stages:

1. Find your Base-Line.

2. Connect your Base-Line to your legs.

3. Connect your Base-Line to your upper body.

3D outline of human figure, attempting to show the five main muscles of movement at once. The trapezius muscles extend from the back of the head down the neck to midback, extending out towards each shoulder. Thin, sculpted muscles that make up the superficial layer of back of the upper body. The rectus femoris muscles of the front of the thigh, pillars of muscle from lower leg to the main body.  The gluteus maximus muscles the powerhouse in the buttocks. The Baseline pelvic floor and rectus abdominis muscles at the core of the body, from where the rest of the body extends.  The rectus abdominis muscles extending up the front of the body consisting of sections of muscle separated by strips of connective tissue up the front of the abdomen. Like two parallel stacks of blocks supporting the rest of the body. Connecting with your Base-Line muscles awakens your sense of conscious proprioception and the ability to feel how to heal by regaining your natural range of movement and balancing and aligning the body.

1. Find a connection to your Base-Line.

Think of your Base-Line muscles:

pelvic floor Base, rectus abdominis Line,

as your body's core pillar of strength that should support all movement.

Base-Line muscles

human figure from two angles showing the baseline muscles. The pelvic floor muscles, like a basket of muscles withing the pelvic canal, a crescent shape on midline.  The solid base of the body, like a hook that extends to the rectus abdominis muscles at the front of the abdomen. The rectus abdominis muscles are the body's central line from pelvis to chest. Like two stacks of muscle panels to be activated and elongated in sequence, the core pillar to support movement of the rest of the body.

Practice "breathing with your Base-Line" - Think stronger and longer with every breath in.

breathing technique

Use the roll-down action, supported by your Base-Line muscles, and move as feels natural.

the roll-down

Focus on activating your Base-Line muscles and you will start to feel their potential.

Working from Base-Line allows us to start to feel our body's state of balance and alignment.

body alignment and balance

2. Connect your Base-Line to your legs.

The gluteus maximus muscles link the legs to Base-Line support.

The rectus femoris muscles align hip and knee joints.

Base-Line to legs

baseline to legs. gluteus maximus and rectus femoris muscles of each leg work together, connecting the legs to Base-Line support.  The rectus femoris attaches to the front of the pelvis, at the hip bone - the bone that sticks out at the front, then runs down the front of the thigh forming part of the common tendon of the quadriceps femoris muscle group which attaches to the kneecap, the connective tissue of the rectus femoris and other quadriceps then continues as the patellar ligament attaching to the top of the tibia/shin bone. The gluteus maximus are the largest skeletal muscles of the body, spanning the back of the pelvis.

3. Connect your Base-Line to upper body.

The trapezius muscles connect the head and arms to Base-Line support and are responsible for aligning the upper body.

Base-Line to upper body

trapezius muscles view from the back. The trapezii are large, thin muscles like a kite-shaped blanket extending from midback to the base of the skull. Feel for the midline bump on the back of the skull, known as the external occipital protuberance, to find where the nuchal ligament between the trapezius muscles attaches. The top of the trapezii extend either side of this bump . The trapezius muscles extend from shoulder to shoulder across the upper back. These muscles supporting the head and arms through a full range of natural movement when the upper body is free of physical restrictions and when connected to baseline support.

It takes practice and concentration to activate muscles if you are not used to using them.

The key to healing.

Give your brain time to figure out where to send the messages. It'll make mistakes along the way (activating wrong areas of muscles), or sometimes nothing might seem to be happening - you just have to keep trying.

Relax, try different positions and keep practicing!

At some point, the messages will get through to the right destination. From then on, it becomes easier to find the connection again.

Keep your main muscles of movement in mind throughout the day, feeling for their relative positions and a sense of balance between left and right sides.

skeleton and the 5 main muscles of movement side-front view. Baseline muscles - pelvic floor at the base of the body within the bones of the pelvis. The rectus abdominis muscles running up the front of the body from pelvis to ribcage. The rectus femoris muscles of each leg are like strong poles down the front of each thigh from hip bone to shin aligning the hip and knee joints.

Look at all the pictures.

Find the muscles on your body.

Focus on feeling them activate.

Move around, feeling for balance.

skeleton and the 5 main muscles of movement. The gluteus maximus muscles - big ass muscles. The left and right trapezius muscles form the superficial layer from mid-back to the back of the head, extending out towards each shoulder. The muscles curve down the sides of the neck, extending out  to the shoulders, and then down and in, towards the spine, meeting as a

anatomy index

Please contact me if you have any comments or suggestions on how to make the anatomy pages as easy to understand as possible - or if you've anything else you'd like to say!

contact me

Optimising the use of your muscles = Better health.

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