Hi, my name is Leigh. I was in pain since a small child. I don't remember a time when there wasn't pain. The foot spasms, tight calves, shin splints, sore knees, pulled hamstrings, restricted hips, pelvic pains, chronic bad back and sacral pain. The abdominal pains, sore ribs, frozen shoulders and burning upper back, stiff neck, crunching jaw, face pain and headaches ...
And then there where the random shocks and spasms, the sudden intense itching, stabbing, biting and gnawing sensations. The chest palpitations, abdominal 'pulsing', restless legs, eye twitches, white fingers, numbness and pins and needles in my arms and legs. The aching limbs that fatigued quickly, the constant feeling of exhaustion. I never slept well and had recurring dreams and nightmares.
I was in a deep depression by the age of 21.
Rock bottom was at 40 years old, stuck on the floor one morning, screaming with pain unable to move. Caught in a web of pain that I can't start to describe. That was the changing point in my life. I knew I couldn't go on as I was. I started Pilates and swimming (very gentle and slow, I was to scared to strain and spent a lot of time just breathing and trying to activate my "core").
3 months in, my depression lifted one day as I stood up from a roll-down. It was that dramatic, I could feel how all my mental issues were due to the chronic pain and suddenly I felt hopeful that life could improve.
That was the start of the development of my "Base-Line theory of Human Health and Movement, the 5 main muscles of movement and conscious proprioception." as I learned to focus on how I used my body and slowly freeing myself from all the pain and trauma I had been carrying around.
Starting from, and always working from my Base-Line muscles - pelvic floor Base, rectus abdominis Line. These muscles are our core pillar of strength and the central connectors for body and mind.
Then thinking about the gluteus maximus and rectus femoris muscles of each leg becoming strong and working in tandem to align the hip and knee joints, allowing the other leg muscles to work as they should.
The trapezius muscles connecting the upper body to Base-Line support. The trapezius muscles should be free to extend in all directions, without pain or tension, supporting the head and arms through a full range of movement.
Slowly I have released the physical tensions on my body, reliving and then releasing all the pain I had been carrying around. Regaining my natural range of movement, balancing my body. Feeling how to heal by developing my sense of conscious proprioception.
Feeling my true alignment based on the anatomical structures on the median plane - starting with the linea alba, then nuchal and supraspinous ligaments.
Feeling better than I ever have before, so I am here to share my story in the hope that it will help others to learn to use their body's better.
It was over two and a half years of hard slog to release the physical tensions that were the source of all my pain. I had a lot of pain to relive in order to release it, but every day was progress towards a more balanced body and mind.
Have a look at the anatomy, think about these muscles and practice breathing with your Base-Line.
Think stronger and longer with every in-breath.
Connect with your body and get to know your pain.
See how you feel after a few months of thinking about where the 5 main muscles of movement are on your body and how they are functioning ...
The first step is to "breathe with your Base-Line".
Breathe in and up through your nostrils.
Breathe out through your mouth.
Focus on your Base-Line muscles activating as you inhale. The body's core pillar of strength.
Begin with your pelvic floor - the BASE foundation from where all movement should stem.
Then your rectus abdominis muscles.
Use your hands over the muscles to imagine each section of the rectus abdominis muscles activating in turn, from pelvis to chest.
The strong and flexible central LINE from where the rest of the body extends. Think stronger and longer with every in breath. Extending your midline.
The pubic symphysis, navel and xiphoid process at the base of the breast bone are 3 midline markers to be aware of as you breathe with your Base-Line. Trying to imagine them aligning as you activate and extend your rectus abdominis.
Don't rush, take as many breaths as you need to activate your Base-Line as much as you can.
I found it easiest to work on my breathing whilst standing (in a relaxed manner) or lying on my back.
Do whatever feels good for you.
It can take a long time to break old habits and activate the correct muscles if you are not used to using them so be aware of when 'the wrong' areas of muscle activate. If you feel this happening - relax, breathe and focus on your Base-Line muscles once more.
Little by little improvements are made, building the connecting between muscles and mind.
If you can find some connection to your Base-Line and work from there, everything else will come with time.
My "in" was via Pilates. When I started I couldn't do very much at all. It took a long time to activate the right muscles as I had been so imbalanced and misaligned for so long, my range of movement very restricted and there were tensions throughout my body. It's been a long process but totally worth it!
The roll-down was my go-to move... I'll post another reply with more details later.
What exercises are you familiar with? Pilates, yoga, Tia chi, dance etc. etc? Anything really!
The 5 main muscles are the key to better movement and posture what ever you do.
Look at the anatomy. Find the muscles on your body. Think about how you use them and the state of balance and alignment of your body.
I'm happy to help however I can, so please feel free to ask questions etc. I use a lot of words so feedback on what makes sense would be appreciated!
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.
The standing roll-down is a good way to start, giving the greatest degree of freedom to move with your Base-Line .
Think of your body extending from your Base-Line. 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.
Begin to roll-down forward from 'top to bottom'. Chin towards your chest if you can.
Relax your upper body, 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.
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 roll-down movement is often described as 'vertebra by vertebra' but 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.
The roll-down was the fundamental move during my recovery.
I found myself rolling-down again and again. It felt good. Gaining a little more movement each time.
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.
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