VIDEOS

Here is an example of how I apple TENS pad placement for headache and migraine with my clients. This can be used in treatment in those with migraine, tension type tension, or cervicogenic headache. I placed the electrodes bilaterally (on both sides) after the level of the 2nd and 3rd vertebrae. Find this spot was easy, as the 1st spinous process you feel coming down the neck. Then I placed my electrodes just laterally to that. The settings I'm using are: Frequency 100 Hz Pulse width 200μs Treatments are typically 20 minutes per session. 2-3x/week. Studies have shown it to be effect in both acute and preventative treatments. Time and frequency ranges from 20-120 minutes, and 2 days/week to daily. Device I use with my clients: TENS 7000 Link: https://amzn.to/3mOpuEF About Me: Hi, my name is Sam Kelokates, PT, DPT. I am a licensed physical therapist and owner of Kelos Physical Therapy. I specialize in non-pharmacological management of headache and migraine disorders. Kelos Physical Therapy 2418 E York St, Philadelphia, PA 19125 267-459-3191 Headache Consultation: https://calendly.com/samkelokates/15min **This is not personalized medical advice. The content is intended as educational content. If you are a patient, seek the care of a health care professional.** **I may earn commissions for purchases made through the links in description** 00:00 TENS 00:47 Device 01:30 Electrode placement

This is a simple routine for how I loosen a stiff neck in minutes, and if not addressed early will transform into a full blown headache. Are you suffering from a stiff neck that's causing discomfort and limiting your range of motion? If so, you're not alone! Many people experience neck stiffness due to various reasons such as stress, poor posture, or injury. Fortunately, there are several exercises you can do to help alleviate your neck pain and increase your range of motion in just a few minutes. In this video, we will show you some simple and effective exercises that can help you loosen up your stiff neck quickly. We will walk you through each exercise step by step, demonstrating how to perform them safely and effectively. You'll learn how to do neck stretches that can help ease tension and pain, as well as exercises that will help improve mobility in your neck. With regular practice, these exercises can also help prevent future neck stiffness and pain. So, if you're ready to say goodbye to your stiff neck, join us in this video, and let's get started! About Me: Hi, my name is Sam Kelokates, PT, DPT. I am a licensed physical therapist and owner of Kelos Physical Therapy. I specialize in non-pharmacological management of headache and migraine disorders. Kelos Physical Therapy 2418 E York St, Philadelphia, PA 19125 267-459-3191 Headache Consultation: https://calendly.com/samkelokates/15min This is not personalized medical advice. The content is intended as educational content. If you are a patient, seek the care of a health care professional.

Tension Headache Relief with Simple Neck Exercise This is my simple neck exercise program for relief from tension-type and cervicogenic headaches. This is a partial rehab program. More specific exercises were added for each individual depending on needs & goals. The goal of this simple neck exercise relief program is to improve neck muscle endurance and improve mobility that can be limited with tension headache and cervicogenic headache. This simple headache relief program progresses slowly and was made for those who had significant muscle weakness due to tension headache. The starting point is for those have have frequent tension or cervicogenic headaches of mild to moderate intensity. Phase 1: Isometric Exercise - Chin tuck holds - Neck Rotation holds - Neck extension with chin tuck Exercise prescription (3x/week for 3 weeks): 3 sets of 5 reps, holding 3-5 seconds each, 30-50% effort on manual resistance progress to 10 reps after 1 week, then to 15 reps Phase 2: Active Movement (3x/week for 3 weeks) - Neck flexion with chin tuck - Lateral head lifts - Neck extension with chin tuck 3 sets of 5 reps, focusing on controlled movements. Progressing to 10 reps after 1 week, and then to 15 reps. Phase 3: Dynamic Neck Movements (3x/week for 3 weeks) - Head lift with rotation - Lateral flexion & rotation - Neck extension with look over shoulder 3 sets of 5 reps, focusing on controlled movements. Progressing to 10 reps after 1 week, and then to 15 reps. About Me: Hi, my name is Sam Kelokates, PT, DPT. I am a licensed physical therapist and owner of Kelos Physical Therapy. I specialize in the non-pharmacological management of headache and migraine disorders. Kelos Physical Therapy 2418 E York St, Philadelphia, PA 19125 267-459-3191 Headache Consultation: https://calendly.com/samkelokates/15min **This is not personalized medical advice. The content is intended as educational content. If you are a patient, seek the care of a health care professional.** **I may earn commissions for purchases made through the links in description** 00:00 Introduction 01:11 Phase 1 Neck Exercises 02:17 Phase 2 Neck Exercises 03:45 Phase 3 Neck Exercises #headache #tensionheadache #migraine #neckpain

Here a quick routine I use when at my desk to Stop Tension Headaches in 2 minutes A lot of clients I work with often talk about getting tension headaches while sitting at the desk for too long. I've been there too. It's very common for those with tension headaches and cervicogenic headaches. People often think it's sitting in a "bad" posture. But that's not really the true cause of a tension headaches. It's really due to the fact that you have been sitting too long in one position. We aren't meant to sit for long periods with minimal movements. This prolonged sitting leads to stress on the various structures of the neck become over stimulated and this can trigger a tension headache. So, here how to stop tension headaches in 2 minutes. I do this when I've been sitting too long at the computer and I want to take a few minutes to get everything moving again before a tension headache sets in. If you're able, a better option to avoid this type tension headache is to get up regularly. I usually suggest just go for a 5-10 minute walk, go get a cup of water (probably a good idea). But if you don't really have the time for that this is a good alternative. **This is not personalized medical advice. This content is intended as educational content. If you are a patient, seek care of a health care professional. 00:00 Cervical Retraction / Protraction 00:26 Shrugs with exhale 00:41 Cervical Rotations 00:56 Cervical Extension / Flexion 01:12 Levator Scap Stretch 01:35 Upper Trap Stretch 01:51 Subocciptal stretch

Start Here To Better Manage Migraine! In this video, I'm going to talk about how you can start better managing your migraine symptoms today. Learn how lifestyle changes such as diet, exercise, and stress reduction can help reduce the frequency of migraine attacks! Don't let your migraine disrupt your life any longer - get the answers you need to start feeling better now! 00:00 Introduction 01:16 S for Sleep 02:48 E for Exercise 05:54 E for Eating (diet and hydration) 07:45 D for Diary 09:11 S for Stress About Me: Hi, my name is Sam Kelokates, PT, DPT. I am a licensed physical therapist and owner of Kelos Physical Therapy. I specialize in non-pharmacological management of headache and migraine disorders. Kelos Physical Therapy 2418 E York St, Philadelphia, PA 19125 267-459-3191 Headache Consultation: https://calendly.com/samkelokates/15min #headache #migraine #tensionheadache #neckpain #cervicogenicheadache #exerciseismedicine This is not personalized medical advice. The content is intended as educational content. If you are a patient, seek the care of a health care professional.

This one exercise can help you have fewer headaches is a protocol from Andersen et al. in 2011 (links below). This one exercise was found to help reduce headaches in office based workers when performed 5 days per week. The lateral raise was the one exercise used in both groups. Instructions: - stand in the middle of the band - arms at sides to start - raise arms to 90 degrees at the sides, slightly forward with elbows bend 5 degrees. - 2 second to raise, 2 seconds to lower The 2-minute exercise group performed 1 set of lateral raises until failure or 2 minutes. The 12-minute group performed 5-6 sets of 8-12 reps. Each set was started every other minute (0 min, 2, 4, 6, 8, 10) The programs were each performed 5 days per week for 10 weeks. Article Links - https://pubmed.ncbi.nlm.nih.gov/21177034/ - https://pubmed.ncbi.nlm.nih.gov/21617837/ Theraband resistance: https://www.amazon.com/TheraBand-Resistance-Professional-Non-Latex-Exercise/dp/B01A58FHQ8?th=1&linkCode=ll1&tag=kelospt04-20&linkId=b2dbc2cb02a1f016a602438a3d1dfc3b&language=en_US&ref_=as_li_ss_tl Men started with green Women started with red 2 minute group band color progression: Women: Level 1: red (progress to level 2 after 2 weeks) Level 2: green (progress to level 3 when completing 22 repetitions) Level 3: blue (progress to level 4 when completing 20 repetitions) Level 4: black (progress to level 5 when completing 18 repetitions) Level 5: Red + Blue Men: Level 1: green (progress to level 2 after 2 weeks) Level 2: blue (progress to level 3 when completing 22 repetitions) Level 3: black (progress to level 4 when completing 20 repetitions) Level 4: red + blue (progress to level 5 when completing 18 repetitions) Level 5: red + black If you're interested in seeing more videos demonstrating exercise programs for headaches let me know in the comments! About Me: Hi, my name is Sam Kelokates, PT, DPT. I am a licensed physical therapist and owner of Kelos Physical Therapy. I specialize in non-pharmacological management of headache and migraine disorders. Kelos Physical Therapy 2418 E York St, Philadelphia, PA 19125 267-459-3191 Headache Consultation: https://calendly.com/samkelokates/15min This is not personalized medical advice. The content is intended as educational content. If you are a patient, seek the care of a health care professional. ** I may earn commissions for purchases made through the links in the description. **