Kelos Physical Therapy

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

03/20/2026

Follow for more simple, structured exercise guidance.

This is what my programs actually look like.

No random workouts.
No guessing what to do next.

Each plan is built around:
• Where you’re starting
• What your symptoms tolerate
• How to progress without flaring things up

You get a clear structure, daily guidance, and a plan that actually builds over time.

That’s usually the missing piece.

If you’ve been trying exercises but not seeing progress, it’s often not effort… it’s the plan.

Message me “exercise” if you want help getting started.

03/19/2026

My take on 1st rib mobilization. Save this for when that spot feels stuck.

Most people try to stretch this area with a strap or towel… but it’s hard to get enough pressure and even harder to relax into it.

This is why I like using a heavy loop band instead.

It gives you consistent pressure so you can actually move through it.

Here’s how I use it:
• Stand on the band (opposite foot) and place it on the tight area
• Start with 3–5 sit to stands
• Then stay upright and add side bending
• Finish with rotation

The goal isn’t to force a stretch.
It’s to combine pressure + movement so things feel less guarded.

03/18/2026

Save this for your next workout.

These 3 exercises are all about improving scapular mobility, strength, and control. That matters more than most people think when it comes to neck pain and headache.

If the shoulder blade doesn’t move well, the neck ends up doing more work than it should.

1. Cuban Press
Trains rotation and overhead control. Helps restore coordination between the shoulder and neck.

2. No Money (band on wrists)
Targets the posterior cuff and scapular stability. Reinforces better positioning without overusing the upper traps.

3. Push Up → Pike
Builds serratus strength and upward rotation. Key for supporting the neck during arm movement.

This isn’t about stretching more.
It’s about giving the neck better support.

Comment “NECK” if you want a program that helps build support through the entire musculoskeletal system!

03/17/2026

The neck is often underloaded in rehab.

Early-stage low load is important.
But without progression, you don’t create meaningful adaptation.

Capacity is built through graded exposure to load.
Not by staying in the “safe zone”

If you (or your patients) keep plateauing…
this is probably why.

Do your programs challenge your abilities?

03/15/2026

Selling whole-body MRIs to the migraine community for “peace of mind” is not healthcare. It’s fear-based marketing.

People with migraine already face endless products promising cures. Unnecessary medical testing shouldn’t be added to that list.

03/12/2026

Are you getting enough aerobic exercise for migraine management?

Migraine improvements aren’t random.
They are tied to how much aerobic exercise people did over time.

The biggest reductions in attack frequency and pain occurred around 900 minutes of aerobic exercise during a program.

That sounds like a lot… until you break it down.

It’s roughly:
30 minutes of moderate aerobic exercise
3 times per week
for about 10–11 weeks.

This is why exercise advice like “just try to move more” often falls short.

Exercise works best when it’s prescribed like medicine:
• the right dose
• the right intensity
• the right progression

Too little may not help.
Too much too soon can trigger attacks.

The goal is learning how to build your tolerance to movement safely over time.

That’s exactly what structured programs are designed to do.

03/11/2026

Has exercise ever abort your migraine attack?

For a few people it does.
But for most exercise makes attacks worse. The goal isn’t pushing through an attack with exercise.

It’s about finding the right amount of movement your system can tolerate. Or skipping movement if necessary

Sometimes that means walking.
Sometimes breathing.
Sometimes yoga or light strength.
Sometimes that means laying in bed and not moving.

A lot of migraine exercise programming is trial and error to see how your body responds.

What have you noticed with exercise during an attack?

03/10/2026

Comment EXERCISE if you want help getting started.

One of the most powerful things about the nervous system is neuroplasticity.

Your brain is constantly adapting.

Pain can change the way the brain processes movement, sensory input, and muscle tension.

But exercise can change it again.

When movement is progressive, structured, and consistent, the brain relearns:

• how to move safely
• how to tolerate load
• how to regulate sensory input
• how to reduce protective tension

That’s why structured exercise programs can be so powerful for people dealing with migraine, neck pain, and dizziness.

Not random exercise.
The right exercise progression.

The most powerful neuromodulation strategy for migraine isn’t a device. It’s movement.Exercise directly influences the b...
03/09/2026

The most powerful neuromodulation strategy for migraine isn’t a device. It’s movement.

Exercise directly influences the brain.

When you move consistently, the brain adapts. This process is called neuroplasticity.

Neuroplasticity is the brain’s ability to change its structure and function based on what you repeatedly do.

With regular exercise, the brain begins to:

• Improve how pain is processed
• Increase the brain’s natural pain inhibition systems
• Reduce hypersensitivity in the nervous system
• Improve communication between brain regions involved in migraine

That is neuromodulation.

You’re not just strengthening muscles.
You’re changing how the brain functions.

Over time, this can shift the nervous system away from a hyper-sensitive migraine state toward a more resilient one.

But here’s the catch.

Most people with migraine are simply told “exercise more.”

No guidance.
No progression.
No dosing.

So when exercise triggers symptoms, people understandably stop.

In many cases, the problem isn’t exercise itself.
It’s how the exercise is prescribed and progressed.

Done correctly, exercise becomes one of the most powerful ways to influence the nervous system.

👇 Does exercise help your migraine or trigger more attacks?

03/04/2026

What does exercise look like for you and migraine?

For some people it’s a walk outside.
For others it’s bodyweight strength training.

Sometimes it’s balance exercises.
Sometimes it’s chair yoga.
Sometimes it’s just breathing and gentle movement.

Exercise with migraine doesn’t have to look like a workout class or a heavy gym session.

It just has to be movement that your body can tolerate and build from.

The mistake many people make is thinking exercise only counts if it’s intense.

For people living with migraine, the right exercise is the one you can repeat consistently without triggering attacks.

That might be simple.
That might be slow.
And that’s okay.

Comment below: what does exercise look like for you right now?

02/27/2026

Comment NECK if stretching the base of your skull has ever made your migraine worse.

If you’ve been told to “just stretch it out,” this is why that might backfire.

The suboccipitals are packed with muscle spindles (stretch sensors) and have very little of the relaxation response you get in other muscles. For someone with migraine, a sensory processing disorder, aggressive upper cervical stretching can overload an already sensitive trigeminal–cervical system.

More stretch ≠ more relief.

For many people, better results come from reducing upper cervical strain, improving mid/lower neck mobility, and building strength — not cranking on the base of the skull.

02/24/2026

Are you a stomach sleeper who wakes up with neck pain or headache? Comment below. 👇

Stomach sleeping isn’t automatically the problem.

It’s the sustained rotation + extension your neck sits in for 6–8 hours.

Instead of forcing yourself to change positions:
• Skip the pillow under your head
• Add a pillow under your chest
• Do a quick morning reset to re-stabilize your neck

Sleep matters, and I want you to be comfortable. So does neck strength.

If mornings are your worst time of day, let’s fix that.

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

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