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Kelos Physical Therapy

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Kelos Physical Therapy

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

12/12/2025

Most people think neck exercises alone will reduce their headache frequency… but that’s not what the research shows.

If you want fewer headache days, you need neck + scapular strengthening working together as one system — not isolated drills.

Here’s what the evidence actually supports:

✅ 60 minutes per week of upper-body strengthening
→ This can be 2 days/week or small daily doses
→ Focus on both upper cervical stability and scapular/postural muscles

Why?
Because the muscles that hold up your head don’t live only in your neck.
Your shoulder girdle provides the structural support, load-sharing, and endurance your neck needs to stay out of its “overprotective, tension-driven” mode.

When you train both, you get:

✔ Less neck pain
✔ Less muscle tension
✔ Better postural support
✔ Improved movement tolerance
✔ And yes—fewer headache days

Studies show 30–50% reduction in headache frequency when the right neck + shoulder program is followed consistently.

Neck drills alone rarely make that kind of impact.
A full upper-body strategy does.

If you want help building an upper-body program designed specifically for headache disorders, send me a DM with the word “PROGRAM” and I’ll point you in the right direction.

12/11/2025

Here’s the truth: “gentle only” isn’t a long term strategy!

Exercise is supposed to introduce controlled stress.
Just like a medication has a specific dose, exercise has a dosage, too.

The dose teaches your body two things:
1️⃣ how to respond to stress,
2️⃣ and how to recover from it.

That’s how we build resilience.
That’s how we get your body to stop reacting to every small bit of physical effort.

Gentle has its place… but if EVERYTHING you do is gentle, your body will never learn to tolerate anything else.
Resilience isn’t built by avoiding stress — it’s built by gradually introducing it.

You aren’t fragile.
Your brain isn’t fragile.
Stop exercising like you are.

If you want help finding the right exercise dosage for your migraine brain, send me a DM. 👇

12/10/2025

Heart rate is the most reliable way to objectively dose exercise intensity.

In this video, I show the exact website I use to establish heart rate zones quickly when formal testing isn’t available. This is how we turn “go for a walk” into an actual exercise prescription.

If you’re exercising with migraine and want truly personalized parameters, this is where it starts.

🔗 Link in bio to work with me.

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. 💜

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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