Tips on changing poor postural habits Find your neutral position A trainer can help you to see what neutral looks and feels like. This is the baseline position for every movement. Do Posture checks throughout the day  You will need to remind yourself frequently, especially in the beginning. Change position often  It requires more work to stay in proper position while sitting. If you sit a lot at work, get up stand and stretch as much as possible. Weak hip muscles may be your issue Find an exercise program that will strengthen and stretch the hip muscles, you may want to ask a trainer for help on getting a program together. Do the right abdominal exercises  Learn to work the abdominals properly to hold the pelvis in alignment. Again you should find a qualified trainer to help you with this to make certain that you are doing the exercises correctly. Do Back Extensions Learn how to do back extensions properly to strengthen your back and possibly eliminate back pain. Make sure that you do upper body exercises Strengthen your shoulders, especially the rear deltoid muscles that tend to get weak and cause roundedness. Don't forget your arms and scapular. Think about incorporating alternative exercise such as Yoga, Pilates or Dance, all of which emphasize good posture. Visualize See yourself moving in perfect alignment as you move throughout the day. Check with your Specialist  In addition to your personal trainer you may want to consult with a chiropractor, orthopedic specialist, physical therapist, or podiatrist.