All movement should be supported by the Base-Line muscles.
Our core pillar of strength.
â–¹Breathe in and up through your nostrils.
â–¹Breathe out through your mouth.
â–¹Engage your Base-Line muscles as you inhale.
∗ Begin with your Base pelvic floor muscles.
  → Take as many breaths as you need to feel your pelvic floor muscles engaging.
The solid base from where all movement should stem.
∗ Then focus on your mid-Line muscles.
  → As you breathe in and up through your nostrils, focus on each section of the rectus abdominis muscles activating and extending in sequence, from your pelvis to your chest.
Like a stack of panels to be switched on, your central pillar of strength.
Think: Longer and stronger with every breath in.
Take as many breaths as you need to engage and elongate your Base-Line.
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 many breaths to activate the correct muscles if you are not used to using them but keep thinking about them and start to feel these muscles.
The main movement during my recovery was the roll-down.
I found myself using the roll-down action again and again.
It felt good.
The standing roll-down is the best way to start, giving the greatest degree of freedom to move with your Base-Line (unless this movement is contraindicated by other issues)
How to Roll-Down:
Stand in a comfortable position.   Don't worry about where your feet are to start - remember you are working from your Base-Line outwards.
Take as many breaths as you need to activate and lengthen your Base-Line from pelvis to chest, breathing in and up through your nostrils.   Adjust your stance and move as feels natural.
Exhale through your mouth and begin to roll-down from 'top to bottom', lowering your head towards your feet whilst feeling the support coming from your Base-Line.
Roll-down as far as comfortable.   Pause and re-activate your Base-Line over a few breaths, relaxing the rest of your body as much as you can.
Breathe.
Move your body as it feels right to do so-
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.
Let the tension go.
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.   Relax, keep breathing and focus on your Base-Line.
There's no rush. Never force anything.
Stand up when you are ready, however feels comfortable. (Rolling up is good - only when you can do it!)
Move around.   Feel for the relative positions of your main muscles of movement.   Aim for a balance between left and right sides.
Repeat the roll-down.   Where and whenever you can.
Enjoy it.   Gain a little more freedom each time.
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.