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Kelos Physical Therapy

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Philadelphia, PA
Kelos Physical Therapy

I help those with chronic migraines and headaches achieve more pain-free days so they can return to

12/04/2025

A heart-rate monitor isn’t optional if aerobic exercise keeps triggering migraine attacks!

For most people, workouts feel like low to moderate intensity…
but their heart rate tells a very different story.

Your heart rate is a direct measure of how much demand and stress your body is under during exercise. And I’ve seen this over and over in practice — people consistently train right at the border between moderate and high intensity without realizing it.

That “gray zone” is where symptoms often show up.
This is exactly how I’ve helped patients identify non-trigger heart rate ranges, train safely inside them, and then build toward higher intensities without flares.

12/02/2025

Migraine brains can handle intensity, the science is clear.

The problem isn’t HIIT… it’s how most people do HIIT.
When your intervals are too long, your recovery is too short, or you’re not fueled properly, your nervous system gets overloaded fast.

Structure first. Intensity second.

Dial in the timing, the rest, and the recovery — and your brain becomes way more resilient to exercise.

DM “PROGRAM” to get started.

12/01/2025

It’s what your brain has to process DURING the workout.

Migraine brains get hit with sensory overload, neck strain, rapid HR spikes, and energy drops way faster than most people and that’s what tips you into an attack.

Dial in your sensory load, fueling, neck control, and pacing, and suddenly exercise becomes way more tolerable.

Want help building a routine that doesn’t trigger your migraine attacks?
👉 Send me a message.

11/29/2025

Most people think neck and shoulder exercises for migraine are only about “fixing neck pain.”
But that’s only a tiny piece of the story.

🧠 Migraine is a sensory processing disorder.
So when you move your neck, shoulders, and eyes… you’re not just working muscles — you’re training your nervous system.

Here’s what I mean:

👉 Your neck muscles give your brain proprioception — information about where your head is in space.
👉 They also send signals about tension, load, and movement precision.
👉 Your visual and vestibular systems add even more sensory input.

When these systems get noisy or out of sync, they can overload the trigeminocervical nucleus — making your brain more sensitive and lowering your threshold for an attack.

That’s why strengthening the neck and shoulders isn’t just physical.
It’s neurological.

When these sensory systems communicate clearly, your brain processes movement better, you tolerate more activity, and your overall migraine threshold improves.

If you want help figuring out where to start — or how to exercise safely with migraine — drop a question below. 👇

11/28/2025

If you’ve been thinking about building a small home setup to help manage headache and migraine disorders, today’s a great time to grab the essentials I use every week in the clinic.

If you’re interested in seeing me demonstrate how I use all of these comment DEMO and which item below!

These tools support the pillars of good headache management:
strengthening the neck and upper body, improving motor control, building exercise tolerance, and reducing the muscular tension that keeps symptoms stirred up.

Here’s what’s in the photo:
• Light dumbbells or cuff weights (3–5–8 lbs) for upper-body and postural strength
• NecksLevel device for targeted neck strengthening (use code theheadachept)
• Massage balls (1” + 5”), double massage ball, and Chirp wheel for focused myofascial release
• Foam roller for thoracic and shoulder mobility
• IASTM tool for self-release
• Air-pressure biofeedback cuff for deep neck flexor training
• Loop bands + resistance bands for scapular and shoulder strength
• Head laser with clock chart for motor-control work
• Headaterm neuromodulation device (use code theheadachept)
• Blood pressure cuff + heart rate monitor for tracking vitals, pacing intensity, and preventing overexertion

If you’re trying to build consistency, reduce flare-ups, or get clearer feedback on how your body responds to exercise, these tools make the process smoother and more predictable.

🛒 All links are in my bio.
If you’re unsure which tools match your symptoms or goals, drop a question below—I’m happy to help.

11/26/2025

Exercise flares aren’t a sign that your body “can’t handle movement.”
They’re a sign that your workout needs a different structure.

Here are the adjustments that help most people exercise without triggering attacks:
• start at a 3–4/10 effort
• increase only one variable at a time
• warm up longer
• cool down consistently
• give your brain transition time
• track your patterns

When you build your plan around your threshold — not your old capacity — exercise becomes predictable again.

👉 If you want help creating a sustainable routine, drop your questions in the comments.

11/25/2025

If exercise keeps triggering migraine attacks, it doesn’t mean your body “can’t handle” movement.
It means your nervous system needs a different approach.

Most flares come from:
• starting too intense
• warm-ups that are too short
• sudden changes in HR/BP
• sensory overload
• poor recovery or no transition time
• exercising on a low-threshold day

Once you understand your patterns and adjust the dose of your workouts, exercise becomes predictable, safe, and sustainable.

If you want help building a routine you can actually stick with, comment ROUTINE and I’ll send you the next steps.

11/23/2025

Yesterday was Day 1 of something I’ve been wanting to create for a long time.

I just started building the Active Headache Recovery – Exercise Action Plan (proudly not the actual name), and I’m excited to finally share it with you.

This whole project was sparked by a conversation with who challenged me to think bigger about how to help people with headache and migraine disorders.

So I’m taking what I teach every day in the clinic. The science, the progression, the practical steps, and turning it into a clear guide to help you effectively build strength, confidence, and resilience through exercise:

👉 reduce fear around movement
👉 understand your own triggers
👉 and gradually build a routine that feels safe and doable

I’m creating this in real time. You’ll see pieces of it as it comes together, and I’ll be sharing updates along the way.

If you want early access or want to follow the process, send me a message. 💜

11/17/2025

Chin tucks seem lame. But…

when done correctly, with proper progression from no resistance to resistance, they are probably the foundation of all exercise programs for headaches!

They help restore control of the deep neck flexors, reduce forward head tension, and improve posture endurance.

✅ Start small: imagine sliding your chin straight back (not down).
✅ Hold 5 seconds, repeat 10x.
✅ Keep your jaw relaxed — this isn’t a crunch!

Want to know if chin tucks could help your headaches? Message me for guidance or to learn how we integrate them into individualized programs.

11/14/2025

If exercise triggers your migraine, it doesn’t mean it’s unsafe.
It means your nervous system isn’t ready for the intensity yet.

The solution isn’t avoidance — it’s building a plan that meets you where you are and slowly expands what your body can handle.

Small, intentional movement counts.
That’s where neuroplastic change begins.

Want help finding your starting point?
Message me.

11/13/2025

Before you even tie your shoes to exercise… you need a PLAN.
This is the step almost everyone skips — and it’s the #1 reason people with migraine struggle to stay consistent.

Here’s what planning actually looks like:
1️⃣ Set a goal.
Not your starting point — your destination.
If your goal is walking 30 minutes 5x/week… you don’t start there.
You start with 10 minutes, 2–3 times/week, and build up.

2️⃣ Identify your barriers.
Fatigue, childcare, work, unpredictable symptoms — these are real obstacles.
Without a plan (and a PLAN B), you’ll fall off track even when you’re motivated.

3️⃣ Schedule it.
When, where, and how.
If it’s not scheduled, it’s optional.
Successful routines remove decision-making and reduce overwhelm.

Small, consistent steps → long-term progress.
You don’t need perfect days — you need a plan.

📘 Want help building one? Grab the FREE Exercise Planning Guide in my bio.
Save this post to come back to when you’re getting started.

11/12/2025

Understanding Neck Tension: Support Over Stretching

Neck tightness doesn’t mean we need to stretch. It means we need support!

This means rest when tired, and strengthening exercises regularly to improve endurance.

Address

179 W. Berks Street, Unit 309
Philadelphia, PA
19122

Opening Hours

Monday	10am - 3:30pm
Tuesday	9am - 4:30pm
Wednesday	9am - 4pm
Thursday	9am - 4:30pm
Friday	9am - 4pm

Website

https://www.kelosphysicaltherapy.com/

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