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Your head stops feeling like it weighs 50 pounds by the end of the day. That’s what happens when forward head posture gets corrected—the constant strain on your neck and shoulders finally lets up.
You’ll notice it first at your desk. Less fidgeting. Fewer breaks to stretch. Your shoulders don’t creep up toward your ears every time you check your phone or answer an email.
The tension headaches that used to show up like clockwork? They fade. Your breathing improves because your chest isn’t collapsed forward anymore. You sleep better because your neck isn’t locked in that forward position all night.
This isn’t about standing up straighter for a few minutes. It’s about retraining your spine so good posture becomes automatic. When your cervical spine is aligned properly, your body stops compensating. The pain you’ve been managing for months—or years—starts to resolve because the pressure is finally off.
Dr. Paul Roses has been practicing chiropractic in Hudson County since 1981. That’s four decades of treating the exact issues you’re dealing with—tech neck, rounded shoulders, upper crossed syndrome—all the postural problems that come from sitting too long and staring at screens.
Our office is right in Bayonne at Avenue C and 41st Street, an easy drive from Greenville Yards. Most of our patients are professionals like you—people who commute into Manhattan, work long hours, and don’t have time for their body to fall apart.
We don’t just adjust you and send you home. You get corrective exercises designed for your specific postural issues, lifestyle coaching so you know what’s making things worse, and advanced diagnostic tools like Titron Infrared Imaging that show exactly where the problem is. It’s a complete approach because your posture didn’t get this way overnight, and fixing it takes more than a quick crack.
First visit, you get a full postural screening and spinal assessment. We use infrared imaging to see exactly where your spine is misaligned and how much stress your posture is putting on your nervous system. It takes a few seconds and doesn’t hurt.
Then we explain what’s actually going on. If you’ve got forward head posture, we’ll show you how much extra weight that’s putting on your cervical spine. If your shoulders are rounded forward from years at a desk, we’ll explain how that’s affecting your breathing and creating muscle imbalances.
Treatment starts with spinal adjustments to correct the misalignment. You’ll also get a set of exercises—specific to your posture issues—that you do at home. These aren’t generic stretches. They’re designed to retrain the muscles that have been pulling you out of alignment.
Most patients feel some relief after the first few visits. Real correction takes longer because you’re undoing years of bad posture. We’ll give you a realistic timeline based on how severe your postural issues are and how well you stick to the corrective exercises.
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You get state-of-the-art spinal adjustments that target the specific areas where your posture has created misalignment. For most people in Greenville Yards dealing with desk work and long commutes, that means focusing on the cervical spine and upper back—the areas most affected by forward head posture and rounded shoulders.
You also get corrective exercise programs. These aren’t optional. If you want lasting results, you need to retrain the muscles that have been holding you in poor posture. We give you a “blueprint” of exercises designed for your unique postural problems.
Lifestyle coaching is part of the package too. You’ll learn what activities are making your posture worse—how you’re sitting, how you’re holding your phone, how your workstation is set up. Small changes here make a big difference in how fast you improve.
And you get ongoing assessments. We track your progress with follow-up screenings so you can see the actual changes in your postural alignment. It’s not guesswork. You’ll know if your craniovertebral angle is improving, if your shoulders are pulling back, if the curve in your neck is returning to normal.
It depends on how long you’ve had it and how severe it is. If you’ve been dealing with forward head posture for years, your muscles and ligaments have adapted to that position. Correcting it takes time because you’re retraining your entire postural system.
Most people start feeling relief within the first few weeks—less neck tension, fewer headaches, better range of motion. But actual structural correction usually takes several months of consistent treatment and home exercises.
We’ll give you a realistic timeline after your initial assessment. We’ll look at your craniovertebral angle, check how tight your chest muscles are, see how weak your upper back has gotten. The worse your posture, the longer correction takes. But if you stick with the adjustments and do your exercises, you’ll see measurable improvement.
Neck pain is the obvious one. But text neck shows up in other ways too—persistent headaches, especially at the base of your skull. Shoulder pain and stiffness. That burning sensation between your shoulder blades that gets worse as the day goes on.
You might notice your neck doesn’t turn as far as it used to. Or you get numbness and tingling in your hands because the forward head position is putting pressure on the nerves in your neck. Some people develop a visible hump at the base of their neck from years of looking down at their phone.
The thing about text neck is it gets worse if you ignore it. What starts as occasional discomfort turns into chronic pain. Your spine starts developing permanent changes—early arthritis, disc problems, nerve compression. Catching it early makes correction much easier. If you’re spending hours a day on your phone or computer and you’re feeling any of these symptoms, that’s your body telling you something needs to change.
Yes, but it takes more than just adjustments. Rounded shoulders happen because your chest muscles get tight and short from sitting hunched forward, while your upper back muscles get weak and overstretched. That’s called upper crossed syndrome, and it’s extremely common in people who work desk jobs.
Chiropractic adjustments help by restoring proper alignment to your thoracic spine and shoulder joints. When your spine is aligned correctly, your shoulders can actually sit where they’re supposed to instead of rolling forward.
But you also need corrective exercises to rebalance those muscles. You’ll do stretches to lengthen your chest muscles and strengthening exercises for your upper back and rear shoulders. We’ll show you exactly what to do and how often. Most people see noticeable improvement in shoulder position within a few months if they’re consistent with treatment and exercises. Your posture didn’t get this way in a week, and it won’t fix itself in a week either.
Upper crossed syndrome is a specific pattern of muscle imbalance that creates forward head posture and rounded shoulders. Your chest muscles and the muscles at the base of your skull get tight and overactive. At the same time, your deep neck flexors and lower trapezius muscles get weak and underactive.
This creates a “crossed” pattern when you look at it from the side—tight upper and tight lower, weak in the middle. It’s incredibly common in anyone who sits for long periods with their head forward, which describes most people working in offices or commuting into Manhattan from Greenville Yards.
Treatment involves spinal adjustments to correct the alignment issues, stretches for the tight muscles, and strengthening exercises for the weak ones. We’ll also look at what’s causing it—your workstation setup, how you use your phone, your sleeping position. Fixing upper crossed syndrome means addressing both the structural problem and the habits that created it. Most people need several months of consistent care to fully correct it, but you’ll start feeling better well before then.
Many insurance plans cover chiropractic care, including treatment for postural issues, especially if you’re experiencing pain or functional problems because of it. Coverage varies depending on your specific plan—some cover a set number of visits per year, others require a referral or prior authorization.
Our office can verify your insurance benefits before you start treatment so you know exactly what’s covered and what you’ll pay out of pocket. We’ll handle the billing and work with your insurance company directly.
Even if your insurance doesn’t cover the full cost, most people find that fixing their posture is worth paying for. Think about what you’re spending on pain medication, massage, or other temporary fixes. Chiropractic care addresses the root cause instead of just managing symptoms. And the longer you wait, the worse postural problems get and the more expensive they become to fix. Getting it handled now—while it’s still correctable—makes a lot more sense than waiting until you need surgery.
If you’re asking the question, your posture probably needs attention. But here are some clear signs: your head sits forward when you look at yourself from the side. Your shoulders round forward. You get neck pain or headaches regularly, especially after working at a computer or using your phone.
Other indicators—you can’t stand up straight without effort. Your upper back is constantly tight. You get that burning feeling between your shoulder blades. Your neck feels stiff when you wake up. You notice you’re always adjusting your position to get comfortable.
The best way to know for sure is to get a postural screening. We can measure your craniovertebral angle, check your spinal alignment, and show you exactly where your posture has shifted from normal. That screening takes just a few minutes and gives you real information about whether you need treatment or if you’re fine. Most people in Greenville Yards who work desk jobs or commute long hours have some level of postural dysfunction. The question isn’t whether your posture is perfect—it’s whether it’s causing problems that are going to get worse if you don’t address them.
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