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The headaches stop showing up every afternoon. Your neck doesn’t feel like it’s carrying a bowling ball by 3 PM. You can turn your head to check your blind spot without wincing.
That’s what happens when forward head posture in Bergen Square gets corrected properly. Your spine realigns. The muscles that have been overworking finally get a break. The ones that have been asleep start doing their job again.
You’ll notice it first in how you feel at your desk. Then in how you look in photos. Then in how much easier it is to just move through your day without constantly adjusting your neck or rolling your shoulders back. The tension that’s been living in your upper back starts to let go because your body isn’t fighting itself anymore.
Dr. Paul Roses has been treating text neck in Bergen Square and throughout Hudson County since 1981. That’s three decades of seeing what happens when people ignore posture problems and what works when they finally address them.
We’re not interested in temporary fixes or selling you a brace. Our focus is on correcting the muscle imbalances and spinal misalignments that create the problem in the first place. That means you actually get better instead of just managing symptoms.
Bergen Square residents deal with the same issues as everyone else in Hudson County: long commutes, desk jobs, phones tilted down for hours. We’ve built our practice around fixing exactly that. You’re not getting a generic adjustment. You’re getting a treatment plan based on what’s actually wrong with your posture and what it takes to correct it.
First, you get assessed. Not just a quick look—a real evaluation of what’s happening with your spine, your shoulders, your neck. We identify which muscles are overactive and which ones have checked out. That’s what causes rounded shoulders in Bergen Square to stick around even when you try to sit up straight.
Then comes the correction phase. We start with adjustments to realign your spine where it’s shifted forward or rotated. Then we work on inhibiting the muscles that are too tight—your upper traps, your pecs, the ones pulling you into that hunched position. After that, we lengthen what’s short and strengthen what’s weak.
The last part is integration. You learn how to move correctly so the changes stick. We give you specific exercises that retrain your body to hold proper alignment without you having to think about it. Most people start feeling relief within the first few visits, but real correction takes consistency. Eight weeks is typical for upper crossed syndrome stretches in Bergen Square to create lasting change, and the results hold when you follow through.
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You get a full postural assessment that identifies exactly where your alignment is off. You get spinal adjustments that address the skeletal component of your posture issues. And you get a personalized exercise plan designed to fix the muscle imbalances causing upper crossed syndrome in Bergen Square.
This isn’t a one-size-fits-all approach. If you’ve got text neck from staring at your phone, the treatment focuses on building up your neck extensors and upper back. If your shoulders are rounding forward from desk work, we target the tight pecs and weak mid-back muscles creating that pattern.
Hudson County has one of the highest concentrations of commuters and office workers in New Jersey. That means posture problems are practically epidemic here. Dr. Roses has treated thousands of cases and knows what Bergen Square residents are dealing with: long hours sitting, repetitive stress, and the slow creep of forward head posture that eventually becomes painful. Our treatment addresses all of it—skeletal alignment, muscular imbalance, and functional movement patterns. You leave with less pain and the tools to keep it from coming back.
Most people see noticeable improvement in how they feel within two to three weeks. Real structural correction takes longer—usually around eight weeks of consistent treatment and exercise.
Forward head posture in Bergen Square develops over months or years of poor positioning. Your body adapts to it. Muscles get tight, others get weak, and your spine shifts forward to compensate. Reversing that takes time because you’re retraining your entire system.
The first phase focuses on pain relief and initial realignment. You’ll feel better pretty quickly. The second phase is about strengthening the right muscles and lengthening the tight ones so your body can actually hold the corrected position. That’s where the eight-week timeline comes in. If you skip the exercises or only come in sporadically, it takes longer. If you’re consistent, the changes stick and you maintain them with minimal effort after the initial correction period.
Text neck happens when you spend hours with your head tilted forward looking at your phone, computer, or tablet. Every inch your head moves forward adds about 10 pounds of pressure on your neck. At a 60-degree angle, that’s 60 pounds of force your neck muscles have to manage.
Chiropractic treatment for text neck in Bergen Square works because it addresses both the spinal misalignment and the muscular imbalance. The adjustments realign your cervical spine where it’s shifted forward. The exercises strengthen your neck extensors and upper back muscles so they can actually support your head in the correct position.
Without treatment, text neck gets worse. The muscles stay tight, the pain becomes chronic, and you can develop long-term damage to your cervical spine. With treatment, you get relief from the immediate pain and you correct the underlying problem. Most patients notice their headaches decrease, their neck pain improves, and they can actually hold their head up without constant effort within the first month of treatment.
The best exercises target the specific imbalances causing your shoulders to round forward. That usually means strengthening your mid and lower traps, your rhomboids, and your serratus anterior while stretching your pecs and upper traps.
Rows, face pulls, and scapular squeezes strengthen the weak muscles. Doorway stretches and foam rolling loosen the tight ones. But here’s the thing: doing random exercises you found online won’t fix the problem if you don’t know which muscles are actually weak and which are tight in your specific case.
That’s why rounded shoulders correction in Bergen Square starts with an assessment. We identify your exact imbalance pattern, then give you the exercises that target your problem. Some people have tight pecs but weak lower traps. Others have overactive upper traps and underactive deep neck flexors. The exercise plan has to match what’s actually wrong, or you’re just wasting time. When it’s done right, you see changes in shoulder position within a few weeks and full correction within two months.
If your shoulders round forward, your head juts out in front of your body, and you’ve got constant tension in your neck and upper back, you probably have upper crossed syndrome. It’s one of the most common postural problems we see in Bergen Square.
The “crossed” part refers to the pattern of tight and weak muscles. Your upper traps, levators, and pecs are overactive and tight. Your deep neck flexors, mid-back muscles, and lower traps are underactive and weak. They cross each other in an X pattern when you look at which muscles are doing too much and which aren’t doing enough.
You’ll notice it when you look in the mirror from the side. Your head is forward, your upper back is rounded, and your shoulders are rolled in. You might have headaches, neck pain, or a burning sensation between your shoulder blades. Upper crossed syndrome stretches in Bergen Square focus on lengthening the tight muscles and activating the weak ones. The treatment works, but it requires addressing both sides of the imbalance—you can’t just stretch or just strengthen. You have to do both.
Most people feel relief pretty quickly, but some soreness is normal in the first week or two. You’re asking muscles that haven’t worked properly in months or years to start doing their job again. That can feel uncomfortable at first.
The adjustments themselves aren’t painful. You might feel some pressure or hear a pop, but it’s not a painful process. The exercises can create some muscle soreness, especially in your mid-back and neck extensors, because those muscles have been weak and underused. That soreness is different from the chronic pain you’ve been dealing with—it’s the good kind that means things are changing.
Posture correction in Bergen Square gets easier as your body adapts. The first two weeks are the hardest because everything is new and your muscles are waking up. After that, the soreness decreases and the benefits start to outweigh any temporary discomfort. If something feels wrong or the pain gets worse instead of better, you tell us and we adjust the treatment. The goal is to fix your posture, not make you miserable in the process.
You can improve your posture with exercises and awareness, but if you’ve already got pain, structural changes, or muscle imbalances, you’ll get better results faster with professional help. Here’s why: you don’t know what you don’t know.
Most people with forward head posture or rounded shoulders don’t realize which muscles are actually causing the problem. They try to sit up straighter, but they’re using the wrong muscles to do it. They end up creating more tension instead of fixing the imbalance. Or they do stretches that feel good but don’t address the root cause.
Professional posture correction in Bergen Square starts with identifying exactly what’s wrong. We assess your spine, your muscle balance, and your movement patterns. Then we correct the structural issues with adjustments and give you the specific exercises that fix your particular imbalance. You get results in weeks instead of months, and you avoid making things worse by guessing. If your posture issues are mild and recent, self-correction might work. If you’ve been dealing with pain for months or your posture has visibly changed, professional treatment gets you back to normal faster and more completely.
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