Kelos Physical Therapy

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

03/12/2026

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.

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?

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

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

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