How to Fix Bad Posture: Key Muscle Groups and How to Train Them
Bad posture is more than just a cosmetic issue. Over time, poor alignment can lead to chronic pain, reduced mobility, and even injury. The good news is that with the right exercises and guidance, posture can be improved—sometimes dramatically. At The Summit, a private personal training studio with locations in Washington Square and Rittenhouse Square in Philadelphia, we specialize in helping clients move better and feel stronger by addressing the root causes of poor posture.
If you’re searching for effective exercises for posture or looking for a knowledgeable personal trainer in Philadelphia, here’s what you need to know.
What Causes Poor Posture?
Bad posture often develops gradually. Long hours sitting at a desk, looking down at a phone, or performing repetitive motions can all contribute to muscular imbalances. These imbalances occur when certain muscles become tight and overactive while others become weak and underused.
Over time, this imbalance pulls your body out of alignment. Common postural issues include rounded shoulders, forward head posture, an excessive curve in the lower back, and a tilted pelvis.
Key Muscle Groups Involved in Posture
To fix poor posture, you must address both the tight and weak muscles:
Tight or Overactive Muscles (often need to be stretched and released):
- Chest (pectorals)
- Hip flexors
- Upper traps
- Lower back (erector spinae)
- Neck extensors
Weak or Underactive Muscles (often need to be strengthened):
- Upper back (rhomboids and middle/lower trapezius)
- Core muscles (especially the transverse abdominis)
- Glutes
- Hamstrings
- Deep neck flexors
The balance between these groups determines whether your spine and joints are properly supported or continually strained.
Best Exercises for Posture Correction
At The Summit, we incorporate targeted mobility and strengthening exercises into our personal training programs to help clients correct posture and reduce discomfort. Here are some of the most effective exercises for posture:
- Chest Openers and Pec Stretch
Tight chest muscles often pull the shoulders forward. Gentle static stretches or foam rolling can help improve mobility in the front of the body. - Scapular Retractions
These train the muscles between your shoulder blades to stay active and engaged, which helps reverse slouched posture. - Plank Variations
A strong core supports spinal alignment. Planks train deep abdominal muscles that stabilize your body throughout the day. - Glute Bridges
Weak glutes contribute to an anterior pelvic tilt and low back strain. Glute bridges activate and strengthen these essential muscles. - Hip Flexor Stretch
Releasing the hip flexors can reduce tension in the lower back and improve pelvic alignment. - Chin Tucks
This simple movement strengthens the deep neck flexors, which are often neglected in those with forward head posture.
Every program at The Summit is designed around the client’s individual posture and movement patterns. Before starting any training, we conduct a comprehensive assessment to identify where your body needs support.
Why Work with a Personal Trainer in Philadelphia?
While posture exercises are widely available online, knowing which ones you actually need—and how to do them correctly—is where most people struggle. That’s why working with a personal trainer in Philadelphia at The Summit can make a significant difference.
Our trainers hold degrees in exercise science and use evidence-based methods to create customized programs that fix imbalances and build long-term strength. Whether you’re dealing with neck pain, lower back discomfort, or just want to stand taller and move better, we can help.
And because we have private training studios in both Washington Square and Rittenhouse Square, getting to your session is convenient no matter where you live or work in the city.
Start Standing Taller Today
You don’t have to live with poor posture. With the right approach, you can retrain your body, restore balance, and feel better every day.
Looking for expert guidance and a highly personalized plan? Schedule your free consultation with The Summit today at our Washington Square or Rittenhouse Square location and discover how a personal trainer in Philadelphia can help you take control of your posture and your health.