Kelos Physical Therapy

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

04/03/2026

Do exercises like this trigger your migraine attacks?

Most people assume the exercise is the problem.

It’s usually not. It’s the dose.

Too much.
Too long.
Too little recovery.

When your tolerance is low, even the right exercises can feel like a trigger.

That doesn’t mean avoid it.
It means adjust it.

The goal isn’t to eliminate symptoms overnight.
It’s to build your ability to handle more over time.

That’s how things actually change.

04/01/2026

Neuromodulation can be a great tool for managing migraine!

These devices can be used for both prevention and acute attacks.

I’m using the Headaterm device from

Definitely go check out my YouTube video on a full breakdown on this unit and how it works!

Code: THEHEADACHEPT

03/31/2026

Running isn’t the problem. The intensity usually is…

Most people think they’re doing “aerobic exercise”…
but they’re actually pushing into high-intensity work without realizing it.

And if you’re dealing with migraine, that matters.

Because when intensity is too high, too soon → you’re more likely to flare symptoms, feel worse after, and start avoiding exercise altogether.

That’s not a running problem.
That’s a dosing problem.

This is where heart rate can be a game changer.

It gives you an objective way to:
• Stay in the right zone
• Build tolerance gradually
• Actually train your system instead of overwhelming it

Early on, your job isn’t to “push through”
It’s to build capacity.

Get the dose right → and running can become something your body tolerates… even benefits from.

03/30/2026

Comment “APRIL” and I’ll send you the details.

I just finished programming the entire month.

Every day is planned out.
Not random exercises.
Not guessing what to do.

This is structured to build tolerance over time—
with short, consistent sessions you can actually stick to.

If you’re already in the program → Day 1 is ready for you.

If you’re not → this is exactly what you’ve been missing.

03/30/2026

Save this and send it to someone still stuck doing only neck exercises.

Most people are doing too like to strengthen their neck and the support systems around it.

If your plan is just stretching or isolated neck exercises, you’re missing a big piece.

Your neck doesn’t work alone. It relies on your shoulders and trunk to support it.

When that system isn’t doing its job → your neck picks up the slack.

That’s when it starts to feel tight, overworked, and sensitive. Your head feels heavy, your neck feels tighter.

This is where exercises like this come in.
Not to “fix” your neck… but to support it better.

Train the system → take pressure off the neck

03/26/2026

Most people don’t expect getting their hair done to trigger a headache but it happens all the time!

That position puts your neck into extension
And if your system isn’t prepared for it, it reacts

Migraine attack, dizziness, neck pain during or after

Not because the position is dangerous or bad, but because it’s a challenging position and the neck is undertrained.

Avoiding it doesn’t help (probably just makes it worse), but training it does.

Comment “exercise” and I’ll send you where to start!

03/25/2026

Most people with migraine are told…

Fix their posture
Avoid triggers
Wait until symptoms calm down

Sounds logical.
But it keeps them stuck.

None of this builds the one thing that actually matters:
capacity

The goal isn’t to eliminate every variable.
It’s to become more adaptable to them.

If you’re stuck in the cycle of starting and stopping, you’re not alone.

Comment EXERCISE and I’ll show you a better place to start.

03/25/2026

My ears hurt

03/24/2026

“What was the hardest part about growing up with one hand?” I was recently asked this by a colleague.

I think they expected a physical answer like climbing monkey bars, playing sports, or some everyday tasks.

But that was never the hardest part. The hardest part was the assumptions people made. What others believed I could or couldn’t do.

The opportunities I wasn’t given because they thought I couldn’t do it or would fail at it. The moments where someone stepped in too early to “help” not because I couldn’t do it, but because they weren’t sure how I would.

Sometimes it came from a good place. They were concern, uncertainty, or wanting to help. Other times, it came from bias or discrimination about what someone with a disability should or shouldn’t be able to do.

Those moments add up. And they limit the very opportunities that drive learning, growth, and development.

The most disabling thing for me was other people’s assumptions, not my actual disability.

Because the biggest limitation wasn’t the physical difference.
It was the ceiling others placed on what was possible.

We assume limitations before giving people the chance to explore their capacity. Sometimes the most disabling factor isn’t the condition but the expectations and assumptions.

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!

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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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