Your Base-Line is your core pillar of strength, from where the rest of your body extends.
The pelvic floor muscles are like a basket of muscles at the base of the torso.
The pelvic floor should be strong and secure, the base support for the rest of the body.
The rectus abdominis muscles should be strong and flexible, providing the central support for a full range of natural movement.
The rectus abdominis muscles should 'take the strain' between the lower and upper body. If the rectus abdominis are not adequately functioning, the stresses are transferred to the back muscles, causing pain and damage. Working from Base-Line will help alleviate this pain.
Look at all the anatomy pages. Find your Base-Line muscles. Think of how your body is put together.
Try to keep your Base-Line muscles in mind wherever you are, and whatever you are doing.
Practice breathing with your Base-Line. Think 'stronger and longer' with every in-breath.
Think of your Base-Line as the centre of your body. Your core pillar of strength, from where the rest of your body extends.
As you breathe with your Base-Line, let the rest of your body to move as feels natural.
Do what feels right for you. Never force anything.
I found the roll-down action coming naturally as I activated my pelvic floor and lengthened my rectus abdominis muscles, section by section from pelvis to chest.
Movement is good, whatever you do. Pilates, yoga, tai chi, moving about in water, lying on the sofa wiggling your toes. Do what you feel like doing. Don't overdo it. Rest when you need to. Be guided by your Base-Line.
Be aware that 'the wrong' areas of muscle might activate. If you feel this happening - relax, breathe and focus on your Base-Line once more.
It takes time and effort to learn to use your body correctly. Keep picturing your Base-Line muscles in your mind and think of them supporting movement of the rest of your body.
Focusing on your Base-Line will give you the central reference needed increase awareness of your posture (the position of your body), and your state of body alignment and balance.
Increased awareness of your posture will develop your sense of conscious proprioception, building the connection between body and mind.
Increasing your conscious proprioception skills enables you to feel how to move in order release physical tensions on your body work towards a full range of natural movement.
Little by little progress is made, improving your posture and releasing the pain and tension. Learning to use your body as it is meant to work.
By activating and extending your Base-Line muscles you will start to lengthen and straighten your midline.
The linea alba, our primary anatomical guide for body alignment, lies midline between the rectus abdominis muscles.