My PT read my doctor's notes on my back xray. I am in stage 1 of spondylolisthesis. "Spondyl" is the Greek word for vertebrae. "Olisthesis" means slip. This slippage most commonly occurs in the lumbar spine.

My L4 is slipping forward on my L5. Not good.

The good news: I can prevent further damage and progression to stage 2 by diligent abdominal strengthening. The last stage is 5, which requires surgical rod implants.

Today, my PT explained how I need to inhale/exhale using more of my rib cage, than my typical pattern of using my neck or stomach. This is exercise one.

Exercise two is bracing my side abs by contracting the side muscles, which happens when one coughs. But try this w/o coughing.

Exercise three is holding my belly button way in (as if it could touch my spine) and keeping that isometric pose.

Mind you, this requires uncommon coordination when you combine all 3 at once. Try it. Tell me if you can do it.

Oh, and if you think it's a breeze, touch your sides to make sure they're tight, then your stomach, and be mindful of your ribcage expanding with every breath.

Seriously. If you can do it w/o a hitch, you're marvelous.