Kelos Physical Therapy

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

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.

02/24/2026

Most people are stretching
when they should be strengthening.

Shoulder and neck discomfort
are often signs of low support and endurance.

Stretching can feel good.
But support changes load tolerance.

Exercises like this train the system
to handle more — calmly and progressively.

That’s how reactivity drops over time.

02/18/2026

Most people with headaches or migraine have never had their neck endurance tested.

This is the deep neck flexor endurance test. These muscles help stabilize your head while you walk, move your eyes, work at a computer, and exercise.

Norms are roughly:
• 39 seconds for men
• 29 seconds for women

If you’re under 30 seconds, that’s usually a sign of endurance weakness.

If it causes neck pain or triggers a headache?
That tells us even more.

And here’s the important part: max-effort testing like this can provoke symptoms in sensitive individuals. That doesn’t mean “don’t exercise.” It means the system needs progressive loading, not random movement.

Strength and endurance are measurable.
And they’re trainable.

So… how long could you hold it?

Drop your time below 👇

02/17/2026

“Try to exercise more.”

Most people with migraine have heard that at some point.

And to be clear it’s not wrong. It’s incomplete

Exercise can help.

But for people with frequent or persistent attacks, that advice is incomplete.

Exercise has variables:

• Intensity
• Duration
• Frequency
• Progression
• What to do when symptoms increase

Without those defined, patients are left guessing.

Some push too hard and flare.
Some stay too easy and never build capacity.
Some stop altogether because they think movement is the trigger.

For many, exercise isn’t lifestyle advice.

It’s treatment.

And treatment should come with a plan.

I’m curious…

👇 How were YOU told to exercise?

Were you given specifics?
Or just told to “be more active”?

Let’s talk about it.

02/04/2026

Have you been told to exercise for migraine?

02/03/2026

Do you know how to exercise with migraine?

02/02/2026

Overhead exercise shouldn’t automatically lead to neck pain or headaches.
But if the shoulders and trunk aren’t doing their job, the neck often steps in to help.

The quadruped front arm raise helps by:
• Teaching the shoulders to move without neck tension
• Building trunk stability needed for overhead positions
• Creating a foundation for safer, more tolerable overhead exercise

This is prep work.
You earn overhead tolerance by building control first.

Slow reps. Calm neck.

If neck pain or headaches are limiting your workouts, comment “HELP” or send me a message and I’ll point you in the right direction.

01/31/2026

Overhead movement is a common trigger for people with headache disorders.
Not because overhead is “bad,” but because the body hasn’t been taught how to tolerate it yet.

The dumbbell floor pullover builds overhead tolerance by:
• Supporting the spine on the floor to reduce neck strain
• Teaching the ribs and shoulders to move without the neck taking over
• Gradually reintroducing overhead motion in a controlled, symptom-aware way

This isn’t about pushing through symptoms.
It’s about expanding what your body can tolerate, one controlled rep at a time.

Slow reps. Light load. Calm neck.
That’s how progress happens.

01/29/2026

Neck pain don’t cause migraine!

Neck pain can be referred during migraine, and it can trigger attacks.

But triggering attacks is not the same as causing migraine. It’s a neurological disorder, not a musculoskeletal disorder.

01/27/2026

This is a trial reel, so if you’re seeing this, we haven’t met yet.

I help people with chronic headaches exercise in a way that supports more headache-free days, without fear-based or all-or-nothing advice.

Follow for clear, evidence-based movement guidance.

Share this with someone you know who deals with chronic headaches.

01/27/2026

Progress with exercise and Migraine can be slow and is full of ups & down!

Consistently showing up is crucial!

Even if you have to change your exercise plan. Do fewer reps, do less sets. Cut the walk from 20 minutes down to 5.

It’s okay to make a plan and have to change it. Do what you need to.

01/26/2026

Progress isn’t about fewer headaches or less neck pain before you move forward.

It’s about what your system can tolerate over time.

More control.
More endurance.
Less reactivity to the same load.

That’s why progression matters.
And why random exercise doesn’t work.

You need structure that tells you when and how to progress.

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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