The SMS Framework
Building Your Foundation for Recovery
If you’ve been wondering how to rebuild your body postpartum—or if you’re dealing with low back pain, hip pain, or anything else that needs rehabilitation—you’re in the right place. Today, I’m introducing the SMS Framework, a method I’ve developed to restore alignment, posture, and stability. This approach effectively reduces pain, corrects muscle imbalances, and improves overall function.
What is the SMS Framework?
SMS stands for Symmetry, Mobility, and Stability. These three fundamentral concepts are pillars in the rehab world. That’s because all three have to work together to create the foundation your body needs to heal and correct itself.
Symmetry: Focuses on balancing your body to ensure equal strength and function on both sides.
Mobility: Improves flexibility and range of motion to enhance movement and reduce discomfort.
Stability: Builds a strong foundation by activating and controlling muscles to prevent injury and promote recovery.
Together, these pillars create a balanced, functional body that moves effectively, reduces pain, and supports long-term recovery.
Exercise Fundamentals: The Isometric Bridge
Let’s start with one of my favorite exercises to build your SMS foundation: the isometric bridge. This move is simple but incredibly effective for engaging your glutes, pelvic floor, and core while maintaining control and alignment.
Here’s How to Do It:
1. Set Up
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your arms by your sides, palms facing down. Position your heels close to your hands—this takes the hamstrings out of the picture, stretches the quads, and engages the glutes.
2. Engage
Before lifting, take a deep breath and anchor your ribs. (If you’re not familiar with this, it’s vital to learn. I have videos that explain it.) Essentially, you’re gently connecting your ribs (at the bra line) to the floor. This isn’t a pelvic tilt, crunch, or bracing—just a subtle movement.
As you exhale, gently connect your deep core (your TA) and pelvic floor. This isn’t about squeezing or tightening; it’s about waking up those muscles.
3. Lift
Press through your heels to lift your hips until your body forms a straight line from knees to shoulders.
Keep your ribs anchored and avoid arching your lower back. You shouldn’t feel this in your lower back. Instead, you’ll feel a gentle engagement of your deep core (a scooping sensation in your lower tummy) holding you in the bridge position.
4. Hold
Hold the position for 5–10 seconds. Focus on steady breathing and maintaining that deep core connection.
Reset and hold for 15 seconds on the second rep, practicing all the key points. For the third rep, aim to hold for up to 1 minute while breathing normally and keeping tension out of your lower back.
5. Lower
Slowly lower your hips back down to the mat. Repeat this exercise daily, 2–3 times a day, and focus on refining each of the key points.
Why the Isometric Bridge Works
Symmetry: This move helps balance strength on both sides of your body, addressing imbalances that can lead to discomfort.
Mobility: The gentle movement through your hips improves mobility while keeping your joints safe. Stretching the quads and hip flexors while working the deep core provides the best type of stretch.
Stability: This exercise builds foundational stability by engaging your core and glutes to support better control and alignment.
Incorporate the isometric bridge into your routine—for rehab OR prehab (preventing injury).
Your Next Step
Recovery is about progress, not perfection. If you’re ready to dive deeper into the SMS Framework and discover how it can transform your postpartum journey, my Foundation Series program is here to guide you every step of the way.
Let’s realign your spine so your deep core can engage correctly—one isometric bridge at a time.
Your body knows how to heal—with the right guidance.
Need more expert guidance? Check out postpartumcore.com.