Elements Therapeutic Massage - West Plano

True Romance: 5 Ways to have a healthy romantic dinner, whether you're cooking in or eating out.

Wed, 06 Feb 2013 08:02:00 -0600

It’s February, the month of LOVE, and yes romance is in the air! Valentine’s Day is a special day for lovebirds, but one day is far too short a time for all the romance of February. Why not show your significant other your love and concern for their health by preparing (or ordering) romantic and superbly nutritious dinners for two? Here is a list of the 5 Ways to have a healthy and romantic dinner:

1 Prepare (or order) heart-healthy Mediterranean-style food: Take a vacation from ho-hum meals. Imagine you are sitting at a table for two alongside the ocean on a Greek Island. Dinner is an all-night affair with the freshest food straight from the garden and the sea. Eat like you’re in Crete and you will be eating heaps of vegetables, legumes, fresh fish, whole grains—seasoned simply with extra virgin olive oil, lemon juice, herbs and garlic and washed down with a glass of red wine. The flavors are rich and the health benefits are hard to ignore. Now this is the true gift of love.

2 Atmosphere counts: Candles, fresh flowers, beautiful dinnerware and crystal glasses can make a huge difference in whether your romantic dinner is romantic or the same old, same old. Make an effort to spruce up your dinner atmosphere and you will definitely be adding to the charm and romance of the evening. Don’t forget to plan ahead and ditch the kids for the evening, dim the lights and add some music.

3 Toast to love: Add a glass of red wine to your Mediterranean meal and toast to your love for one another. Red wine is chock full of antioxidants (most notably resveratrol and flavonoids) known to help ward off heart disease (our nation’s leading cause of death in men and women). What could be more romantic than that? CHEERS…a toast to your health and to love!

4 Savor your meal: Americans tend to wolf down their food without really tasting and appreciating the beauty of what’s on their plate. Take a romantic tip from the Europeans and make an evening of your meal—savor each delicious bite of artfully prepared, healthy course and enjoy the company and the artful preparation as much as the food.

5 All you need is LOVE (and Dark Chocolate!): Ahhh chocolate—the food of love. Did you know that Casanova, the world’s most famous lover, savored chocolate before every romantic interlude? Chocolate is an aphrodisiac and if you choose the dark kind, a superfood. Dark chocolate is good for the heart. Dark chocolate (with a high percentage of cocoa solids) prevents plaque buildup in the arteries, improves blood flow and prevents blood clots (the root cause of a heart attack). It has also been shown to improve insulin sensitivity—good news for diabetics. Just remember to savor your dark chocolate by the piece (and not the pound) as with the heart healthy ingredients comes lots of sugar, fat and calories. And don’t forget the other “love foods” like oysters, strawberries, figs, bananas, honey and almonds!

Let it go and remember that the evening is about enjoying each other’s company--which is really all that counts. Take time for yourself and your loved one alone, eating healthy delicious food and you will truly be celebrating this month of love.

Waiting On You Hand and Foot

Thu, 10 Jan 2013 14:14:00 -0600

Waiting On You Hand and Foot
As old man winter blows in dry, cold weather this time of year, your hands and feet may be suffering from dry conditions, irritated skin and stiff muscle aches. Your hands and feet can really take a beating throughout the course of your busy life, but especially during the winter season, making this time of the year the best season to give your hands and feet the attention they deserve.

If you and your spouse’s hands and feet need some warming and reinvigorating tender loving care, try the following hand and foot care techniques to pamper each other this winter.

Give Your Hands the TLC they Deserve: Sitting by a warm fireplace or snuggled under your favorite blanket, pamper your spouse by massaging out all of the kinks and tension in his/her hands. Begin massaging at the base of the thumb area by applying circular pressure and hitting all of the pressure points around the thumb area. Gently move to the web area between the thumb and first finger, repeating the circular movements as you move to the padding between each finger at the palm. Massage both the palm and side of each hand, remembering to relax and breathe as you pamper your special someone.

Give Your Feet a Relaxing Treat: After shoveling snow all winter long and running around to school, work and family events, your feet may be feeling tired, sore and neglected. Treat your feet to a relaxing foot massage with your special someone. With your knees and feet propped on a comfortable pillow, roll a tennis ball forward and back on the arch of the foot, followed by side to side. Complete the foot massage by placing the ball on the heel and make circular motions to release all of the tension that builds up in your feet.

Rejuvenate Dry Skin with Overnight Moisturizing: The skin on your hands and feet should be soft and tender, but after frequent hand washing during the winter flu season and boot wearing during snow season, your skin can be left feeling rough, dry and brittle. To transform your hands and feet from unfavorable winter conditions, add moisturizing cream or warm massage oil to your hand and foot massages. Also, apply a moisturizing cream to your feet and hands before bed and cover them with socks and gloves while you sleep to allow your skin to absorb and soak in the much-needed moisture.

Pamper Yourself and Your Special Someone with a Therapeutic Massage: Step out of the cold and into your local Elements Therapeutic Massage studio this winter for a warm, relaxing massage that will not only pamper your hands and feet, but also revive and rejuvenate your body’s cold, stiff muscles and dry skin. Whether you choose to warm up your muscle tissue with a relaxing Swedish massage or a therapeutic hot stone massage, the expert massage therapists at Elements will wait on you hand and foot to give you a truly pampering and therapeutic massage experience.

Surving Trauma

Thu, 06 Dec 2012 13:39:00 -0600

Traumas usually follow from loss, and any loss can disrupt our sense of self, identity and permanence. We easily recognize some losses, like that of a loved one, of health, of possessions or of affection. Some losses are more subtle, such as loss of an ideal, or one's sense of purpose, hopes or plans.

Several studies of traumatic losses have found a relationship between traumatic events and health risk, including a decrease in immune function. Physical and emotional symptoms may also be present, including heart palpitations, chest pain, headaches, dizziness, loss of appetite, nausea, muscular pain, insomnia, inability to concentrate, irritability and fear of intimacy.

Some severe traumatic experiences require professional assistance. What follows is some bits of self-help advice that may be of benefit either alone or in conjunction with expert support.

Feel Your Feelings. Allow yourself to grieve. On the other hand, don't feel bad if you don't feel bad. Those around you are likely to send subtle messages about how you "should" feel. The most important thing is to allow yourself to feel whatever you feel.

Expect Ups and Downs. Many reactions to trauma are normal and natural healing responses; they're not signs of failure, weakness or "going crazy." For example, nightmares and flashbacks may have a value. They can be a signal you are working through the events, or they may be a sign you are searching for some new meanings. Even distress can help you mobilize ways of coping and healing.

Don't Do It Alone. A traumatic experience can disrupt your ties with others, leaving you feeling isolated. Seek out people who have gone through similar events. There are self-help groups for nearly every major trauma. If the thought of participating in a support group is not appealing to you, a one-on-one relationship with a friend or counselor is a good alternative.

Talk About It. There is mounting evidence it's healthy to confess and confide. One survey showed adults who experienced trauma as children and never talked about it were more likely to develop cancer, hypertension, ulcers and serious cases of the flu than those who talked about their experiences with others.

Writing Really Helps. Confiding our feelings in others or writing them down puts them into words and helps us sort them out. Words help us understand and absorb the traumatic event in order to eventually put it behind us. It gives us a sense of release and control.

Look For The Positive. Many victims of trauma find they reorder their life's priorities and appreciate life more. Some even work to change the conditions that led to their misfortune. Try to consider the trauma from a larger perspective. Finally, give yourself some credit for coping with all you've been through.

More Than A Luxury

Sun, 18 Nov 2012 13:26:00 -0600

One of the most frequently asked questions regarding massage therapy is if it's worth the expense? Massage is not just a simple back rub, nor is it just a "luxury" or occasional "treat." Research tells us that massage therapy is a valuable component of a well-rounded healthcare regimen, combating everything from chronic pain to the negative effects of stress.

Not Just a Back Rub
Some people are unaware of the great skill and knowledge that comprises a massage therapy education. I have had friends of mine express great surprise upon learning that I had to take anatomy, physiology, and other science-based classes during the course of my massage therapy education. When I explain my massage school curriculum to them, these friends usually utter variations of "Wow! I had no idea your studies were so involved!"
If you are trying to educate others about massage, have them consider the profession's educational and regulatory requirements.

Education
Ask your massage therapist to tell you about the extent of his or her massage school curriculum and completed courses.

Regulation
Most states regulate the practice of massage therapy with licenses, certificates, etc. Usually, the completion of a comprehensive examination is also required for state or national certification.

Continuing Education
Many states and professional organizations require massage therapists to complete continuing education courses each year. This ensures that therapists learn about emerging modalities and current issues pertinent to the field.

Professional Standards
Many massage therapists belong to professional organizations and commit to upholding rigorous standards of practice and codes of ethics.

Through stringent educational standards, state and national regulation, continuing education requirements, and professional affiliations, the massage therapy profession has evolved beyond the "basic back rub" stereotype into a well-respected healthcare modality.

More Than a Luxury
The misconception that massage therapy is just a luxury is also prevalent. Some people believe that massage therapy is either an indulgence for the wealthy or a "treat" for special occasions. Most therapists have some clients who only come in once a year, usually for a birthday or special holiday.

I have also encountered clients who have been influenced by others and made to feel guilty for spending money on a monthly massage session. These clients seem to think of massage therapy as a frivolity they don't deserve. They will say: "I try to explain the benefits I get from massage therapy to my spouse [friend, family member, etc.], but all they can focus on is the money being spent on a 'luxury.'"

Admittedly, massage therapy has a monetary cost, but that should be weighed against the benefits of the treatment--diminished stress, decreased pain, improved moods, etc. There is usually a way to budget for a monthly massage with a bit of reprioritizing.

Insurance Recognition and Employee Benefits
With the healthcare benefits of massage therapy increasingly being touted, many health insurance companies are choosing to include coverage for massage in their plans. Massage therapy is also included as a healthcare option in personal health savings accounts being offered to some employees, while many employers are providing coverage for various alternative health benefits, including massage. With this expanded recognition in the medical realm, massage therapy is definitely shedding its former perception as a luxury and embracing its new role: necessity!

The Bottom Line
The bottom line I share with my clients is you do not need to be in pain or discomfort to benefit from massage therapy. In addition to being effective for pain relief, massage is also beneficial as a stress-reducing and wellness measure. In reality, massage therapy is an integral component of an overall health maintenance plan.

Lee Picciuto, LMT, NCTMB, author of Ethics in Practice: A Handbook for Modern Massage Therapists

Mama’s Secret Recipe to a Stress-Free Holiday Season

Mon, 05 Nov 2012 16:03:00 -0600

What do you get when you start with an over-scheduled holiday schedule, mix in winter break for the kids and end-of-year work deadlines for the parents, add in-laws visiting and staying at your house, beat in financial pressures to complete your holiday gift list, and top it off with sprinkles of cold, dark, long winter days? The result of this typical holiday recipe is burnt out parents, over tired children and an unsettling household that is bubbling with constant chaos.

If a holiday season full of stress, hectic schedules and total exhaustion sounds all too familiar for you and your family, it is time to re-write your family’s holiday recipe this year to include plenty of doses of health, wellness, relaxation and rejuvenation to fuel an enjoyable, family-centered holiday season. The secret recipe to a stress-free holiday includes the following key ingredients.

Begin with an Organized Schedule

Holiday schedules can quickly get out of hand when you try to be everywhere and do everything at one time. Before the holidays get into full swing, sit down with your family and make a list of the “must-attend” events like school performances and holiday work parties, a “maybe” events list such as local community festivals, and a “save for next year” list for events that may not be a good fit for your family this year. By prioritizing and organizing your family’s schedule ahead of the holidays, you can reduce the risk of over committing yourself and your family when you are in the middle of the busy holiday season.

Stir in Simple Holiday Tradition for the Whole Family to Enjoy

With so many great ideas from Pinterest, holiday magazines and television talk shows, holiday craft projects can quickly become overwhelming and intimidating. Before getting your elbows deep in pounds of gingerbread dough and legs tangled in rows of popcorn strands, take a deep breath, relax and pick only one meaningful holiday project this year to create lasting family traditions. Remember, the actual project isn’t as important as the time spent as a family making holiday memories together. And, don’t worry about making a big mess either – accept that messes happen with projects and make family clean up part of the overall project. This helps eliminate the stress of gooey project leftovers and spills falling on only one family member’s shoulders (usually mom or dad!).

Mix in Perspective and Continually Add True Reasons for the Season

With last minute holiday sales, coordinating family travel plans and juggling winter break activities, it is easy to lose sight of the true reasons for the holiday season. Whatever your family celebrates this holiday season, make sure to keep the purpose of the season at the forefront of your holiday activities. Maintaining a focused perspective can help eliminate the common holiday noise and pressures that can end up causing unnecessary stress on you and your family.

Substitute Consumer Chaos with a Slimmed Down Holiday Gift List

Finding the latest and greatest technology gadget on the market or the hottest toy on the top gift lists can quickly become exhausting and de-motivating. Instead of spinning your wheels racing your shopping cart down store aisles or frantically navigating your mouse during an online cyber sale, reduce the “stuff’ on your holiday gift list and increase the “meaning” of one or two heart-felt, genuine gifts. If you have a large family and are overwhelmed financially and mentally trying to buy for everyone on your list, suggest that your family set up a gift giving exchange system where each person in the family is responsible for giving a gift within a certain price range to only one other family member. This easy system can help eliminate going overboard in the gift category and reduce New Year clutter of gadgets and toys that only end up collecting dust after the holiday season ends.

Skip the Abundant Sweets and Treats of the Season

Holiday sweets and treats can be delicious this time of year, but too much of a good thing can stress your body’s internal systems and leave you feeling mentally tired and irritable. While skipping sweets altogether during the holidays is unrealistic, make it a priority to pace yourself throughout the season by being mindful of portion control and eating sweet treats that are only available during the holiday season.

Top Off Your Holiday Season with a Special Treat of Therapeutic Massage

When it is all said and done, those who survive the hectic holiday season with the least amount of physical and mental stress are the ones who understand the importance of taking time out for yourself during and after the activity-packed holiday season. Topping off your holiday season with a therapeutic massage session is a key ingredient to releasing the stress and tension that builds up in your mind and body during the holidays. Massage therapy addresses a variety of health conditions, the most prevalent being stress-related tension. A therapeutic massage will provide you with increased levels of relaxation and rejuvenation so you can close out the holiday season stress-free and ready for new adventures as you embark on the New Year.

Whether you need relief from pain, release of tension, reduction of stress or simply want to relax and feel your best during the holidays this year, Elements Therapeutic Massage is committed to promoting your overall health and well-being this holiday season. The expert massage therapists at Elements Therapeutic Massage can help you establish a stress-free lifestyle during the holidays and into the New Year by offering a drug-free, non-invasive and humanistic approach to well-being through a truly therapeutic massage experience. Call Elements Therapeutic Massage West Plano to start living a healthy holiday lifestyle full of wellness, relaxation and rejuvenation.

Improve Health and Well-Being by Beating Workplace Stress

Fri, 26 Oct 2012 08:10:00 -0500

Workplace stress is so prevalent that 69 percent of employees report that work is a significant source of stress in their lives and 41 percent say they typically feel tense or stressed out during the workday.¹ While eliminating stress altogether is unrealistic, there are some easy day-to-day techniques that you can incorporate into your daily work schedule to help reduce workplace tension and stress. Try incorporating the following stress busters before, during and after your workday to improve your health and well-being at work and at home.

Stress Buster One: Start the Day Early Feeling Refreshed and Relaxed

As soon as the hustle and bustle of the workday begins, it is easy to lose track of time, projects and deadlines. To help get a hold of your workday before it gets out of control, push your start time 30 minutes earlier before the majority of your co-workers get into the office. Setting aside 30 minutes at the beginning of the day can give you an opportunity to reduce daily workplace stress by planning your day, getting a jumpstart on lingering project deadlines and answering any left over e-mails/last minute to-do items from the day before. By the time your company’s workday begins, you are refreshed and ready to take on the day’s challenges in a more productive and effective manner.

Stress Buster Two: Break Up Workday Stress with Regular Relaxation Breaks

Stress can be a huge player in reducing company productivity, employee efficiency and project accuracy. In fact, 51 percent of employees said they were less productive at work as a result of stress.¹To help combat constant workplace stress, it is important to take regular breaks throughout the day to give your mind and body the opportunity to recharge, refresh and prepare for the next task on your list. Whether it’s a short five-minute water/coffee break in the employee lounge or a longer lunch break, make it a priority each day to get away from your workstation for regular short amounts of time, interact with co-workers face-to-face and step outside for a quick breath of fresh air.

Stress Buster Three: Finish Off the Day On Time and Organized

To finish off your day stress-free, find a good stopping point on your project/task list and shut down your work around the same time each day. Humans are creatures of habit so the more consistent you are with ending your day, the less stress you will carry with you as you return home from work. To create end-of-day closure, it also is important to clean up your workspace by organizing your paperwork and leaving your work area organized and ready for the start of the next day. Since chaos breeds stress, organize your thoughts and priorities before heading out the door by making a task list for the next day. By physically preparing your workspace and mentally preparing your mind at the end of each day, you are setting yourself up for a more productive and stress-free work environment.

Ongoing Stress Buster: Regular Monthly Massages Lead to Stress-Free Living

To keep your mind and body aligned and working in sync, monthly massage therapy sessions are important to restoring and reinvigorating your overall health and well-being at work and at home. Regular monthly massage provides relief and relaxation to people of all ages, occupations and workplace environments. Massage therapy can address a variety of health conditions, the most prevalent being stress-related tension. Some of the most common massage therapy techniques include:

Deep Tissue Massage: Focuses on chronically tight or painful muscles, repetitive strain, postural problems or recovery from injury.
Swedish Massage: Focuses on relaxation, stress relief and overall health and wellness.
Hot Stone Massage: Specializes in easing muscle tension without deep pressure.
Trigger Point: Focuses on highly localized muscle knots where the body holds tension and carries stress.

Today is as good of a day as any to start taking steps toward living a more stress-free life at work and at home. By incorporating the above stress buster tips into your daily work environment, combined with regularly scheduled therapeutic massages, you will be on your way to increasing your productivity and efficiency at work, while improving your overall health and well-being. The expert massage therapists at Elements Therapeutic Massage can help you get started on establishing a stress-free lifestyle at work and at home by offering a drug-free, non-invasive and humanistic approach to well-being through a truly therapeutic massage experience. Whether it is to provide relief from pain, release of tension, reduction of stress or simply to relax and feel your best, Elements Therapeutic Massage is committed to promoting your mind and body’s health and wellness.

-xxx-

¹American Psychological Association. Stress in America 2009.

Get Up. Get Out. Don’t Sit.

Thu, 18 Oct 2012 15:19:00 -0500

Just as we were all settling in front of the television to watch the baseball playoffs, two new studies about the perils of sitting have spoiled our viewing pleasure.

The research, published in separate medical journals this month, adds to a growing scientific consensus that the more time someone spends sitting, especially in front of the television, the shorter and less robust his or her life may be.

To reach that conclusion, the authors of one of the studies, published in the October issue of The British Journal of Sports Medicine, turned to data from the Australian Diabetes, Obesity and Lifestyle Study, a large, continuing survey of the health habits of almost 12,000 Australian adults.

Along with questions about general health, disease status, exercise regimens, smoking, diet and so on, the survey asked respondents how many hours per day in the previous week they had spent sitting in front of the television.

Watching television is not, of course, in and of itself hazardous, unless you doze off and accidentally slip from the couch onto a hard floor. But television viewing time is a useful, if somewhat imprecise, marker of how much someone is engaging in so-called sedentary behavior.

“People can answer a question like, ‘How much time did you spend watching TV yesterday?’ much better than a question like ‘How much time did you spend sitting yesterday?’ ” says Dr. J. Lennert Veerman, a senior research fellow at the University of Queensland, who led the new study.

Australians, as it turns out, watch lots of telly. According to the survey data, in 2008, the year that the researchers chose as their benchmark, Australian adults viewed a collective 9.8 billion hours of television.

Using complex actuarial tables and adjusting for smoking, waist circumference, dietary quality, exercise habits and other variables, the scientists were next able to isolate the specific effect that the hours of sitting seemed to be having on people’s life spans.

And the findings were sobering: Every single hour of television watched after the age of 25 reduces the viewer’s life expectancy by 21.8 minutes.

By comparison, smoking a single cigarette reduces life expectancy by about 11 minutes, the authors said.

Looking more broadly, they concluded that an adult who spends an average of six hours a day watching TV over the course of a lifetime can expect to live 4.8 years fewer than a person who does not watch TV.

Those results hold true, the authors point out, even for people who exercise regularly. It appears, Dr. Veerman says, that “a person who does a lot of exercise but watches six hours of TV” every night “might have a similar mortality risk as someone who does not exercise and watches no TV.”

These rather unnerving results jibe with those of another new study of sitting. Published on Monday in the journal Diabetologia, its authors reviewed data from 18 studies involving 794,577 people. Many of the studies measured full-day sitting time, covering not only hours whiled away in front of the television, but also time spent in a chair at work.

Together, those hours consumed a majority of a person’s life. “The average adult spends 50 to 70 percent of their time sitting,” the authors report.

The researchers then cross-referenced sitting time with health outcomes, and found that those people with the “highest sedentary behavior,” meaning those who sat the most, had a 112 percent increase in their relative risk of developing diabetes; a 147 percent increase in their risk for cardiovascular disease; and a 49 percent greater risk of dying prematurely — even if they regularly exercised.

“Many of us in modern society have jobs which involve sitting at a computer all day,” says Dr. Emma Wilmot, a research fellow at the University of Leicester in England, who led the study. “We might convince ourselves that we are not at risk of disease because we manage the recommended 30 minutes of exercise a day.”

But, she says, we “are still at risk if we sit all day.”

Why a seemingly blameless activity like sitting should be detrimental to health, even for those of us who work out, is not fully understood, although it is assiduously being studied at many labs.

One partial explanation, however, is obvious. “The most striking feature of prolonged sitting is the absence of skeletal muscle contractions, particularly in the very large muscles of the lower limbs,” says David W. Dunstan, a professor at the Baker IDI Heart and Diabetes Institute in Australia, senior author of the Australian study, and a pioneer in the study of sedentary behavior.

When muscles don’t contract, they require less fuel, and the surplus, in the form of blood sugar, accumulates in the bloodstream, contributing to diabetes risk and other health concerns.

Thankfully, excessive sitting is theoretically easy to combat. First, cut TV time. “The evidence indicates that four hours per day is in the ‘risky’ category,” Dr. Dunstan says, “while less than two hours per day is in the lower-risk group.”

Then look to the rest of your day. When Dr. Wilmot asked a group of volunteers recently to reduce their daily sitting time by an hour, “they came up with lots of ideas,” she says, including “putting the garbage bin on the other side of the office, standing during coffee breaks and telephone calls, having standing meetings, standing on the bus.”

But don’t, she emphasizes, cease exercising. “There is absolutely no doubt that exercise is beneficial for health,” she says. It just may not, by itself, be sufficient for health.

If you exercise for 30 minutes a day, she says, “take time to reflect on your activity levels for the remaining 23.5 hours,” and aim to “be active, sit less.”

Top 10 Benefits Of Lymphatic Massage

Thu, 04 Oct 2012 17:54:00 -0500

Lymphatic massage is a form of therapy which was created to encourage healthy lymph nodes through massage. The lymph nodes are crucial to one’s immune system, because through it passes a liquid that protects the body from viruses and other infections.

It was developed in the 1930’s and has long been recognized as a very effective method of therapy and treatment for a number of health conditions.

Various causes can attribute to blockages in the lymph system. Some of these include a poor diet, surgery, fatigue, lack of sleep, and reactions to various medications.

If you are feeling sick, you should give lymphatic massage a try. Just like other forms of massages, it guarantees to relieve you of pain and relax your body and mind. Here are the benefits of having a lymphatic massage:

The lymphatic massage focuses on eliminating blockages in the lymph systems, which is important in helping one feel healthy and have a stronger immune system.
Having a clear and healthy lymphatic system is also crucial to the good functioning of the body’s other systems, as it allows the lymph fluid to flow freely and provide protection and circulation.
Lymphatic massage is also recommended before surgery, as it ensures that the lymph system is healthy. Likewise, it is also used after surgery to reduce swelling caused by the operation.
Lymphatic massage is a non-invasive form of holistic treatment that can be used by anyone to keep their systems healthy and in good condition. However, if you have existing diseases or infections you should abstain from getting this type of massage treatment because it can promote the spread of the infection through the body.
Lymphatic massage is also used as therapy for overall well-being, even if you are not sick or suffering of anything.
Some lymphatic massage practitioners offer breast massage, as lymph nodes are also located in these areas, to provide relief from the pain that is brought about by changes in breast tissue as a result of pregnancy.
It can be used to treat a number of illnesses including: colds, allergies, joint pain, sports injuries, appetite deficiencies, headaches, fatigue, and cellulite.
Lymphatic massage is an effective way to stay healthy at the onset of flu season. Simply go to a practitioner and one or a few sessions of therapy will ensure your immune system is strong enough to fight the flu virus during the remainder of the season. There is no additional need to take pills or use special equipment because it is a holistic approach and non-invasive.
Unlike other types of massage treatments that use high pressure, lymphatic massage is very delicate and gentle, so one never experiences pain. The vessels of the lymph system are located right under the skin, so not much pressure is required to provide relief and unblock the system.
There are various forms of lymphatic massage available. Also, the sessions do not focus on only one part of the body because lymph nodes are located throughout, such as in the armpit, breast, neck, and groin.

The Great Weight Loss Debate: Why Do Men Lose Weight Faster…and How Can Women Catch Up?

Tue, 25 Sep 2012 09:53:00 -0500

When it comes to weight loss wars, the scale seems to be tipped in men’s favor, i.e., they seem to shed pounds at a far quicker pace than us females (not really fair now, is it?).

And while we realize that men do lose weight faster, what’s the reason as to why? We decided to get to the bottom of this weight loss dilemma and speak to Canyon Ranch Tucson's Director of Exercise Physiology Mike Siemens.

“Men have a slight advantage in weight loss because they typically have more muscle mass and therefore a higher-resting metabolism,” Siemens says. “This means men have a [head start] in burning calories per day — simply by breathing! — due to base metabolism. All other things being equal (food intake, exercise intensity, workout time, etc.), a man is burning an approximately 5,000 more calories per week than a woman, which is roughly one-and-a-half pounds of body fat.”

Okay, so how can we women catch up?

“Women can make up the difference by upping their cardiovascular exercise, and in particular, improving their cardiovascular fitness level,” Siemens says. “At Canyon Ranch, we emphasize knowing your aerobic fitness level because [it] is the main determining factor in how many calories you burn when doing your cardio exercise. By working at your optimal heart-rate range, and adding interval training, you will improve your aerobic fitness and calorie-burning ability. Simply put, greater fitness equals greater calorie expenditure.

“Of course, a woman can also be more mindful of her eating and drinking habits,” he adds.

Cardiovascular activities like walking, running, spinning, high-intensity dance classes like Zumba and swimming are all excellent ways to get the heart rate up and should be combined with strength training, Siemens says. “Again, the goal is to burn off calories, and when your heart rate is elevated, you are a calorie-burning machine!

“For both men and women, you want to be sure the exercise/your routine is challenging, but not so uncomfortable you do it a few times and then give up. You want to find a routine that you can maintain long term.”

These four tips from Siemens are a win-win to help women lose weight:

1) Cardiovascular exercise is king (or queen in this case) for calorie burn. Implement a cardio exercise program a minimum of 4x per week, for at least 30 minutes (ideally 45 – 60 minutes) to ensure significant caloric burn.

2) Strive to improve your fitness level. By doing so, you optimize your caloric-burning efficiency during your everyday workouts.

3) Add interval training at least 2x per week to maximize your post-workout calorie burn. Studies show interval training keeps metabolism rates burning higher 12 hours post-workout than standard cardio exercises.

4) Add strength training to your routine 3x per week to increase your muscle mass, and therefore, your resting metabolism rate. Go for heavier weights with fewer reps — ideally three sets of 12 reps maximum. The goal is to reach muscle fatigue by the 12^th rep.

As for men?

“All the same exercise suggestions apply to men interested in weight loss,” Siemens says. “I would also recommend special attention to food choices/portion sizes as men tend to increase their food intake, especially when exercising. The formula for weight loss is an easy one: It’s calories in versus calories out.”

http://thewell.spafinder.com/great-weight-loss-debacle-men-lose-weight-faster-women/?utm_source=SFNewsletter092512&utm_medium=email&utm_campaign=6365

Let Your Fascia Flow

Thu, 20 Sep 2012 17:19:00 -0500

Sharon shuffled into her massage therapist's office wondering what was wrong with her muscles. After two weeks of working overtime at her job, she had resumed her normal exercise routine. Instead of the relief she expected, she left the gym with more pain and even developed a disturbing complication: tingling in her fingers. Fortunately, her therapist knew the root of the problem was the fact that Sharon's fascia was distorted.

Few people know about fascia, a three-dimensional web of support that facilitates, or inhibits, movement. Like a movie director who influences every scene, fascia coordinates every move of the body. Fascia is a thin connective tissue that wraps every muscle fiber, every muscle bundle, every individual muscle, and every muscle group. It becomes the tendon that knits into the connective tissue covering the bones. For extra coordination and strength, it forms sheets to transmit force between muscles. Nerves, blood vessels, and organs also have fascial coverings.

Healthy fascia is smooth and slippery, so muscles can slide like silk. When gummy, dense, and contorted, unhealthy fascia binds muscles and limits movement. Collagen fibers give fascia its shape and structure, which organize along lines of tension in the body.

In Sharon's case, long hours sitting at a computer shortened and thickened the fascia in the front of her chest and neck, causing fascia around the muscles in her back and shoulders to create additional fibers. Her shoulders felt tight, not because they were shortened, but because they were encased in stiff, misdirected fibers.

Common exercises--such as using elliptical and weight machines, and traditional stretching--are two-dimensional. They focus on contracting and lengthening muscles, like clenching your fist and then opening your fingers wide. This is good for muscles, but ignores the complexity of your fascial network.

Sharon's muscle-focused exercise routine reinforced the misalignment and tightness in her fascia. A more helpful approach would have been to pay attention to her posture and choose non-repetitive movements, such as adding angles to weight exercises, stretching in multiple directions, and using balance equipment.

Exercising in a three-dimensional, non-repetitive way engages more of your fascia, so the different layers can slide more freely. The Octopus Undulation exercise is an example for your hands; try it to feel the effect of non-repetitive movement and to relieve repetitive strain.

Without the coordination of an adept fascial network, movement is like a B-rated movie: stiff and awkward, lacking smooth transitions and subtle inflection. Over time it leads to dysfunction and pain. Bodywork can return fascia to a more fluid and flexible state. Showing Sharon these techniques brought her relief, as did adding variety to her exercise routine. As a result, she has regained the flow in her body.

Anita Boser, LMP, CHP, RYT, is a certified Hellerwork Structural Integration practitioner, registered yoga teacher, and author. You can download a free booklet of exercises to relieve body tension at www.undulationexercise.com.

Massage Multiplied

Thu, 20 Sep 2012 13:14:00 -0500

What kind of massage client are you? Do you make an appointment after someone has given you a massage gift certificate? Do you try to get in every now and then for a stress-relieving tune-up? Or do you see your therapist religiously--once a week, every three weeks, once a month?

While getting a massage--regardless of how often--is incredibly beneficial to your mind and body, getting frequent massage treatments is even more powerful as a healthcare ally.

"Practicing massage therapists know that people who get massage regularly demonstrate greater improvement and notice a reduction in pain and muscular tension, as well as an improvement in posture," says Anne Williams, author of Spa Bodywork: A Guide for Massage Therapists (Lippincott Williams & Wilkins, 2006) and education program director at Associated Bodywork & Massage Professionals.

"People regularly make a commitment to fitness. People regularly make a commitment to changing their diet. The difference they'd experience if they regularly made a commitment to massage is mind-blowing," Williams says.

Stress Killer
One way in which frequent massage can improve our quality of life is by alleviating stress. Experts say more than 90 percent of disease is stress- related, and nothing ages us faster--inside or out--than the effects of stress. As stress-related diseases continue to claim more lives every year, the increasingly deadly role stress plays in modern-day life is painfully clear.

Massage is a great way to take charge and reverse the situation. Mary Beth Braun and Stephanie Simonson, authors of Introduction to Massage Therapy(Lippincott Williams & Wilkins, 2007), explain the benefits of massage therapy in the simplest of terms: "Healing input influences healing output." They note that frequent massage can reduce the accumulation of stress and improve overall health. "The benefits of massage are cumulative," they write.

This being the case, it only makes sense that those aches and pains you see your massage therapist for might disappear faster, stay away longer, or even go away altogether with more frequent visits. Stress might never reach those physiologically detrimental levels where the immune system is suppressed or the nervous system is sent into an alarm state if you are able to receive stress-relieving bodywork with some consistency. Not only would your body benefit by regularly unleashing its aches and pains instead of adapting to them, but your mind would have time to wash away the stresses of a life lived in overdrive. Both are critical pieces for living well.

Experts say the body and mind can learn to live more calmly, more efficiently, and more healthfully, when frequent massage shows the way. That makes for a healthier whole, allowing us to continue to live life at its fullest, even as we deal with each new stress or challenge.

Preventive Measures
In so many ways, massage is preventive healthcare. Yes, it can address injuries, scar tissue, and chronic pain, as well as provide relief for cancer patients and reduce hospitalization time for babies born prematurely, among so many other valuable benefits (go to MassageTherapy.com for more information on the myriad benefits of massage). But when the healthy, and trying-to-be-healthy, among us seek out massage on a regular basis, it helps us live a proactively healthier life.

Since bodywork influences every system in the body, there are enormous possibilities created by increasing the frequency in which you address those systems. It's best to discuss your session goals with your massage therapist and together devise a plan of frequency that meets your needs, while taking into account your therapist's best advice.

Body Awareness
According to Benny Vaughn, sports massage expert and owner of Athletic Therapy Center in Fort Worth, Texas, one of the benefits of consistent and regular massage therapy is better flexibility. "This happens because regular and structured touch stimulus enhances the nervous system's sensory and spatial processing capacity," he says. "That is, the person becomes more aware of their body's movement in space and becomes more aware of tightness or pain long before it reaches a critical point of mechanical dysfunction."

Quite simply, frequent massage puts you more in tune with your body. "The consistency of massage therapy over time creates a cumulative stress reduction effect," Vaughn says. "The person becomes acutely aware of stress within their body long before it can create stress-driven damage."

He says the consistency of receiving regular massage therapy has the potential to create the cumulative effect of feeling well and feeling better. "Ultimately when one feels good, our whole being follows suit on all other levels--i.e., decision-making is better, processing life events is better, and being happy is easier when you are not in pain or feeling 'heavy' or 'tight.'"

Williams says she's certain people's lives would be changed if they could schedule massage and bodywork more frequently. "I encourage clients to commit to getting massage once a week for a month and then evaluate the results they get," she says. "I guarantee they will become massage enthusiasts for life."

http://www.massagetherapy.com/articles/index.php/article_id/1660/Massage-Multiplied

Benefits of Epsom Salt Baths

Wed, 12 Sep 2012 08:25:00 -0500

Epsom salt is a widely-used, multipurpose mineral available at many grocery stores, pharmacies and other retail stores. As a bath additive, epsom salt has many general and specific uses that improve and alleviate certain conditions. To take an epsom salt bath, mix two cups of epsom salt into a tub of hot water and enjoy the effects.

Relaxation, Stress Abatement and Muscle Relief

When you soak in a hot bath you become more relaxed. Your stress levels decline and you are better able to concentrate and sleep. This is a result of the lower levels of anxiety you feel.
A hot bath with epsom salt has additional benefits, according to Glamour.com, which include reduction of inflammation, soothing of sore muscles and alleviation of pain or cramps. The improved condition of your muscles assists their proper functioning, which may otherwise be impaired by soreness or pain. If you suffer from some chronic conditions, such as arthritis, an epsom salt bath can also reduce your pain and stiffness.

Improvements to Circulatory Health

Discovery.com's Planet Green website notes that epsom salt baths also prevent irregular heartbeats, hardening of your arteries and unwanted blood clots. As your circulatory system functions properly, it delivers more oxygen to other parts of your body and your other systems and organs function better than they would with an unhealthy circulatory system.

Effects on Skin and General Health

Soaking in an epsom salt bath exfoliates your skin. Irritants that may have caused itching or redness are removed and so are contaminants that coat your skin and clog your pores. Cleaner skin is healthier skin, and your overall health and attitude improve along with the condition of your muscles, heart and skin.

Maximizing Your Massage

Wed, 22 Aug 2012 12:11:00 -0500

A relaxing massage therapy session is part client and part practitioner. The massage therapist uses skilled techniques to help muscles and tissues relax. The client of massage can use simple steps and guidelines to ensure a relaxing experience and help the benefits last longer.

First time and seasoned clients alike can benefit from these suggestions to prepare for, experience, and take care after a massage.

Arrive at least 15 minutes early for your appointment. If you arrive in a frenzied rushed state it will take you longer to relax. Use that 15 minutes to settle your mind and body.

Don't eat just before a massage session.

Communicate with your therapist about your concerns, needs and expectations before you get on the treatment table. If you have special needs or health considerations, be sure to make these clear at the very beginning.

Therapists leave the level of chatting up to the client. Remember this is your time so if you want to chat or silently enjoy your massage then feel free.

During your massage do not forget to breathe. Breathing helps to facilitate relaxation. People often hold their breath when they feel anxious or a sensitive area is massaged. If you realize this is happening, remind yourself to breathe.

Relax your muscles and your mind. Tightening up by contracting or hardening your muscles during the massage is counter-productive.

If you find your thoughts are racing during the massage, one way to be more "body-centered" and to quiet the mind is to follow the hands of the massage therapist and focus on how the touch feels.

If you are dizzy or light headed after the massage, do not rush to get off the table.

Drink extra water after a massage.

Allow for some open, quiet time after your massage session if possible. Sometimes one needs a little time to integrate or absorb the results of the massage session or needs some "re-entry" time.

Remember, massage has its greatest benefits over time. The therapeutic effects of massage are cumulative, so the more often a person gets a massage, the better he or she will feel and the more quickly one's body will respond. If you are getting massage to address chronic muscular tension or recovery from a soft tissue injury, more than one session is usually needed, so be prepared to schedule several sessions.

Maximize your massage! Call Elements West Plano today at 972-248-3001 to book an appointment.

Set the Stage for Aging Gracefully

Wed, 15 Aug 2012 11:39:00 -0500

Aging gracefully is not just a lifestyle – it’s a mind-set that focuses on connecting your mind, body and spirit for overall health and wellness. In order to embrace the golden years as a healthy and active senior citizen, it is important to take care of yourself today by adopting consistent massage, nutrition and exercise habits so you can live tomorrow and the years to come feeling restored, vibrant and pain-free.

Industry trends show that senior citizens are taking a more holistic approach to their health and well-being needs as they age. According to a recent study from the AARP and the National Center for Complementary and Alternative Medicine (NCCAM), Americans aged 50 and older are discussing the use of complementary and alternative products and practices such as herbal or dietary supplements, meditation, massage therapy, chiropractic care and acupuncture with their health care providers.

The survey found that just over half (53 percent) of people 50 and older reported using Complementary and Alternative Medicine (CAM) at some point in their lives, and nearly as many (47 percent) reported using it in the past 12 months. Herbal products or dietary supplements were the type of CAM most commonly used, with just over a third (37 percent) of respondents reporting their use, followed by massage therapy, chiropractic manipulation, and other bodywork, used by around a fifth (22 percent) of respondents. Nine percent of respondents reported using mind/body practices, while 5 percent reported use of naturopathy, acupuncture and homeopathy.¹

Revive and Reinvigorate Your Body and Soul

As today’s baby boomers jump into the next stage of their lives as retirees, golfers, travelers and pool loungers, they are turning to massage therapy for a deeper sense of mind and body relaxation, restoration and circulation. Therapeutic massage is a medically proven method for supporting overall health and wellness. The benefits of massage for senior citizens can include:

Improved range of motion and decreased low-back pain.
Increased circulation, allowing the body to pump more oxygen and nutrients into tissues and vital organs.
Exercise and stretching for atrophied muscles.
Reduced swelling and scar tissue.
Reduced recovery time from injury/surgery.
Reduced stress, the cause of nearly 90 percent of today’s diseases.
Released endorphins, the body’s natural painkiller, thereby reducing the need for medications.
Stimulated lymph flow and support for the body’s natural process of detoxification.
Enhanced production of T-Cells to boost your immune system.²

Contrary to popular belief, you do not need to wait until you are stressed or injured to get a massage. Any time is a good time for a massage. Massage is like a health-supplement or preventative care for a person's body and mind. A regular monthly massage is a great way to cope with physical or emotional stress and to keep it from causing discomfort or harm to your body.

Protect Your Skin

If it’s not properly protected from nature’s elements, your skin can be the first body part to show signs of aging. Experts agree that consistently using sunscreen throughout the year (even during the winter months when the sun may be hiding behind clouds, but skin damaging rays can still be present) is one of the most important steps you can take to help your skin look as young as you feel. There are many make ups and daily moisturizers available that include SPFs of 15 or more to provide constant skin protection throughout the day.

Another element to consider when it comes to protecting your skin is increasing the humidity levels in your home, especially during the winter, to help prevent dry, chapped skin. Using a room humidifier while you sleep and/or using a house-wide humidifier system not only helps to increase the smoothness and softness of your skin, but it also can help with reducing wintertime nasal congestion and discomfort.

Massage also can help promote healthy skin and immune systems by stimulating and activating a body’s circulation. This mind and body relaxation technique can directly benefit skin by enhancing tissue elasticity, improving circulation and joint flexibility, as well as boost a body’s immune function, alleviate life-shortening stress and create a greater sense of self.³

Fuel Your Body

Fueling your body with adequate amounts of whole grains, lean proteins, fruits and vegetables is important for healthy bodies at any age. According to the National Institute on Aging, to eat well, it’s best to incorporate foods that are high in nutrients (vitamins, minerals, complex carbohydrates, lean proteins and healthy fats), but low in calories. When determining how much to eat, it’s important to take into account age, gender and activity level. The National Institutes of Health advises that women over age 50 should consume 1,600-2,200 calories per day depending on activity level, while men should consume 2,000-2,800 calories per day.⁴

Additionally, an often forgotten fuel for our body that is important to maintaining healthy skin and bodies as we age is drinking an appropriate amount of water each day. A recent study has found that people who drink 17-34 ounces of water daily are 36 percent less likely to develop high blood sugar or diabetes. The study suggests that when you’re dehydrated, your brain pumps out more hormones that tell the liver to produce glucose.⁵

So, how much is 17-34 ounces of water? Many water bottles have liquid measurements on the side and large ones will hold approximately 32 ounces of water. Fill up your water bottle at the beginning of the day and make sure it’s empty before going to bed. This will help you keep track of consuming the appropriate amount of water for a healthy and hydrated body.

Get Your Move On

Staying active as you age is an integral component to looking and feeling good throughout your golden years. Physical activity not only keeps your body fit and strong, but it also can help maintain mental strength and sharpness as you age. To get started, most cities or local organizations have senior citizen-specific fitness courses and/or activities that you can enroll in. Some popular senior citizen exercise activities include yoga and pilates to strengthen muscles, personal training to achieve specific total body goals or swimming for low impact cardio and full body workout.

In addition to participating in common exercise regimens, incorporating therapeutic massage into your activity plan can help keep you more mobile and pain-free. Massage not only tones muscle tissue, but it also supports joint lubrication to promote ease in movement.

To age gracefully, it’s important to approach your overall health and well-being in a holistic manner that connects your mind, body and spirit. By taking an active approach to regularly scheduled massage, nutrition, skin care and exercise routines, you are preparing for the next stage of your life as a happy, healthy and active senior citizen. Call Elements Therapeutic Massage West Plano today to start your journey of aging gracefully.

XXX

Sources:

¹AARP, NCCAM. Complementary and Alternative Medicine: What People Aged 50 and Older Discuss With Their Health Care Providers. Consumer Survey Report; April 2010.

²Associated Bodywork and Massage Professionals, Healthy Aging, Body Sense, Spring/Summer 2009.

³Associated Bodywork and Massage Professionals, Healthy Aging, Body Sense, Spring/Summer 2009.

⁴National Institute on Aging, NIH Senior Health, Eating Well As You Get Older; May 2008.

⁵ Men’s Health Magazine, November 2011.

Let Your Back Pain Loose

Wed, 15 Aug 2012 11:36:00 -0500

It doesn’t matter whether you are a desk jockey, athlete, construction worker, stay-at-home mom or retiree, you will more than likely experience some level of back pain and discomfort throughout your life. Researchers and doctors agree that low back pain is one of the leading major health problems in today’s society.

According to industry reports, 70 to 85 percent of people in the U.S. experience low back pain some time in their lives. Each year, 5 to 10 percent of the workforce misses work due to low back pain and almost 10 percent of all patients are at risk for developing chronic pain and disability.¹

Back Pain Triggers

One of the most frustrating characteristics of back pain is its ability to sneak up on you when you least expect it. You bend over to pick up your toddler from the bathtub and an unexpected pain shoots through your back and shoulders. You end the day feeling great after going on a weekend bike ride with buddies or playing a friendly flag football game with family, but wake up the next morning with your back muscles as stiff as an iron rod. Or, you may have spent the day in a long board meeting with few scheduled breaks and by the time you get your exhausted body to bed, all you can do is toss and turn because of a dull constant pain buzzing throughout your neck, back and shoulders. Sound familiar?

Industry statistics indicate that 97 percent of non-specific back pain problems are triggered by outside influences such as muscle strains, awkward movements, staying in a static position for too long, or when the combination of minor stresses occur together. The most common reported causes of low-back pain include:

Heavy Physical Work
Bending
Twisting
Lifting
Pulling and Pushing
Repetitive Work Patterns
Static Postures

Back pain usually is discovered when causes like the ones listed above are combined with an individual’s poor body stability, tone, flexibility and balance.²

Back Pain Remedies

So, what types of remedies should you use to combat back pain? Experts suggest taking a holistic approach to reducing back pain incidents by keeping your body fit with proper exercise and diet, using relaxation techniques such as massage and yoga, and enlisting proper posture practices such as ergonomically correct computer stations, strengthening core muscles and sleeping on your back or side with pillows supporting your knees and back.³

Massage

As an accepted part of many physical rehabilitation programs, massage therapy has proven beneficial for many chronic conditions, including low back pain. Massage offers a drug-free, non-invasive and humanistic approach to combating back pain based on the body's natural ability to heal itself. A 2011 study compared structural and relaxation (Swedish) massage techniques, and found that both types of massage worked well to remedy chronic low back pain with few side effects. The study also found that massage helps people with back pain function better even after six months, which can help support their ability to work, take care of themselves and be active.⁴

For those who use massage as a preventative measure to back pain or to manage daily back stress, one massage a month is common. Weekly massage sessions may be necessary for injury relief or to relieve chronic neck or back tightness that interferes with your daily life. If this is the case, weekly sessions are essential in order to build on each week's improvements in healing until the desired results have been achieved.

Yoga

The backbone of yoga practice and purpose is increasing an individual’s flexibility, while lengthening and strengthening a body’s muscles and mind’s focus. In relation to alleviating back pain specifically, recent studies have revealed that yoga classes have been linked to better back-related function and diminished symptoms from chronic low back pain. In one of the largest U.S. yoga studies to date, back-related functionality improved and symptoms were diminished with yoga at 12 weeks, while clinical benefits such as reduced use of pain medications lasted at least six months.⁵

Balance and Stability

Another common remedy to combat back pain is adding balance and stability moves to your daily activities. There are various poses and stability exercises that target your back muscles and core, but three simple balance movements that can get you started include: Bird Dog (extending your opposite hand and leg while on your hands and knees); Superman (extending both arms and legs while lying on your stomach); and Plank (holding your body off the floor by leaving your forearms and toes touching the floor). Start by holding each movement for 10 seconds and increase your time as you become stronger.

At some point in your life, you will more than likely experience some level of back pain. Whether it’s spending too much time hunched over your computer, shoveling heavy loads of wet, dense snow, or taking a wrong turn down a steep mountain ski run, back pain has a way of creeping up on you. The key to alleviating back pain is to take a holistic approach to treating and preventing your muscle aches and strains. By using a combination of the relaxation, flexibility and stability building techniques described above, low back pain can become a thing of the past, allowing you to live a healthy and active lifestyle. Call Elements Therapeutic Massage Plano today to begin living a restored, vibrant and pain-free lifestyle.

Can't Sleep? Serotonin and Massage May Be the Answer

Wed, 15 Aug 2012 10:51:00 -0500

Do you struggle for hours to get to sleep, no matter how tired you are? Or do you wake up in the middle of the night and lay awake for hours, watching the clock and worrying about the next day? If so, you’re not alone. Insomnia is a very common sleep problem with more than 30% of the adults in the U.S. suffering from it; and 10% experiencing chronic insomnia (National Sleep Foundation).
Insomnia comes from the Latin words for “no sleep”. It is characterized by difficulty falling asleep, difficultly staying asleep, waking up too early and poor quality, “non-restorative” sleep. Chronic insomnia is poor sleep every night or most nights for more than 6 months.
Insomnia takes a huge toll on your energy, mood, and ability to function during the day. Chronic insomnia can even contribute to long-term health problems, such as heart disease, diabetes and high blood pressure.
But you don’t have to put up with insomnia. There are a wide variety of methods recommended for treating insomnia. Many of them involve simple life-style and daily habit changes such as not watching TV in bed, avoiding excessive alcohol and caffeine in the evenings and developing a relaxing bedtime routine. Others involve a variety of medications – some over the counter; others prescriptive. But, now there are also complementary alternative medical (CAM) choices, one of which is therapeutic massage.
Serotonin plays a key role in mood, body temperature, physical coordination, appetite and sleep; and therapeutic massage can work to increase serotonin levels. A 2000 study on back pain and massage conducted by the Touch Research institute and the University Of Miami School Of Medicine demonstrated that in addition to a decrease in long-term pain, subjects receiving regular therapeutic massage also experienced an increase in serotonin levels and improved sleep*.
Therapeutic massage is a healthy and substance-free way to increase serotonin levels for the sleep deprived. Additionally, serotonin is a natural way to produce melatonin, which causes a drop in body temperature and positively influences sleepiness.
If you’re one of the 1,000’s of Americans suffering from lack of sleep, simple changes to your lifestyle and daily habits can always help. But you should also consider massage, as regular therapeutic massage sessions may prove to be the healthy, logical, safe and inexpensive way to put a stop to your sleepless nights.
Not sleeping? The skilled massage therapists at Elements Therapeutic Massage Plano can help you get a good night’s rest.

Therapeutic Thoughts--Medical Massage

Fri, 13 Jul 2012 11:43:00 -0500

For nearly 25 years I have been practicing therapeutic massage in the Dallas Metroplex. Even though therapeutic and medical massage modalities are gaining popularity and acceptance as medical treatment, many people do not understand what it really is and how it can help them. Therapeutic Massage is a massage that has a goal of obtaining some type of benefit other than relaxation. Although relaxation can occur with any type of massage, therapeutic massage is often recommended by a medical practitioner to assist with another type of therapy. For example, a patient seeing a physical therapist may find great benefit from also seeing a therapeutic massage therapist. Physical therapists and massage therapists work towards the same goals using different and complimentary modalities.

Medical massage is massage therapy prescribed by a doctor with a specific diagnosis and treatment plan. If a doctor has diagnosed a condition such as tennis elbow or frozen shoulder, a medical massage therapist is able to perform certain techniques that facilitate the doctor's treatment. Many patients decide to use medical massage and therapeutic massage as an alternate treatment plan, avoiding injections, medications or surgery. Most of the conditions I treat or provide therapy for are chronic neuromuscular issues.

In most cases, therapeutic and medical massage are used to treat what we call repetitive strain injuries. For that reason, I ask every patient or client two really important questions that are in addition to a regular medical history. I need to know what each one does for work and what they do for fun. Not only does this information allow me to get to know my client, but it tells me what type of brain they have and what muscles may be over used, weak or may be causing discomfort or dysfunction. For example, someone who sits at a desk all day, plays golf and runs is almost always going to have some low back issues with a short pectoralis minor, lumbar compression and trigger points in the quadratus lumborum while a gymnast may have an unstable sacroiliac with hypermobility. Clients with head or neck injuries may suffer from severe headaches or migraines. Regardless of the type of issue, each one has a specific treatment plan. I like to discuss options with my clients and let them decide.

Referred pain is a common explanation for misdiagnosis' and unsuccessful treatment plans. Therapeutic and medical massage therapists do not diagnose any medical conditions, but through skilled palpation and with a solid understanding of anatomy, physiology and kinesiology, we can offer therapy even without a doctors prescription. Although I have released many frozen shoulders manually without anesthesia and helped people nearly crippled with sciatica, and calmed migraines within minutes, clients must realize that the injury is likely not curable and symptoms could come back if therapy is not maintained. Frequent Myofascial Release helps to deal with the scar tissue and usually keeps chronic injuries manageable. Therapeutic and Medical massage do not cure or eliminate disease or injury. They simply assist the body in the healing of itself.

My treatment plan is the same for everyone. For clients in current pain, I recommend weekly. For those on the road to recovery, every other week, and for those feeling well, therapeutic massage is recommended monthly to maintain optimal health and mobility. Each session is individual and based upon what the client needs and wants for that particular session.

I am proud to say that I love my job at Elements Therapeutic Massage. It allows me to do what I do best.... which is help people.

Elements has a number of therapists with medical massage specialization. Call today 972-248-3001 to book an appointment.

Massage + A Healthy Diet: The Perfect Combination to Balance Summer Stress

Tue, 03 Jul 2012 09:42:00 -0500

Massage + A Healthy Diet: The Perfect Combination to Balance Summer Stress

Eating healthy is never an easy task. While the summer months provide many opportunities to eat light and avoid over-indulging, challenges will always exist. Get an early start to forming your healthy eating and de-stressing habits this season by calming your digestive system and balancing your body with these quick tips.

Healthy Eating Habits:
Prepare yourself and your meals – Ensure your schedule has time for good health by planning ahead. Plan out your meals and make the trip to the grocery store or local farmer’s market early to stock your kitchen with a nutritious array of foods and on-the-go-snacks.

Manage your plate size – Try to fill only half of your plate with lean proteins (tofu, fish, chicken) and complex whole grain carbs. The other half should consist of fruits and vegetables.

Drink water – The goal here is to drink at least six eight-ounce glasses a day. This amount increases based on your activity level. Drinking water throughout the day aids your body’s detoxification process and boosts energy and digestion.

Do not skip meals – Eating smaller meals more frequently can boost your metabolism and your ability to burn calories. Be sure to eat breakfast, even if it consists of a small portion of fruit or a homemade smoothie of your favorite nutritious ingredients. Carry healthy snacks throughout the day to remedy your cravings with a nourishing solution.

Sleep – A sufficient amount of sleep can act as a mental reset button as well as help you to maintain an ideal weight by omitting cravings for both sugar and carbs. Seven to eight hours is an adequate amount of sleep for the average adult. Despite what some may believe, the attempt to recapture lost sleep on the weekends does not benefit the body as much as maintaining a consistent and healthy sleep pattern will.

Massage and The Digestive System

Therapeutic massage sessions can promote a healthy digestive system by relaxing tense abdominal and intestinal walls, as well as stimulating activity of your major digestive organs (kidneys, colon, small and large intestines) to improve circulation and waste removal. When combined with a healthy diet of fruits, vegetables, lean proteins and complex carbs, massage therapy can help regulate your bowel movements, flush out the toxins in your system and leave you feeling more energetic and rejuvenated.

Find Balance for Your Body With Therapeutic Massage
Studies have found massage helpful for stress relief and for balancing your body by aiding its ability to handle anxiety and depression, as well as boosting immunity. Massage has been shown to help regulate naturally-occurring chemicals in the body (hormones including norepinephrine, cortisol and serotonin) that are associated with stress and relaxation.

These benefits of regular massage can help you cope with stress when it’s occurring — and also develop a stronger everyday resilience to future stress.

Whether you need to release tension, reduce stress or simply relax and feel your best, regularly scheduled therapeutic massage sessions are essential for promoting your overall mind and body well-being. Regular monthly massages provide relief to people of all ages and all walks of life. It is the perfect recipe for helping you unwind and prepare yourself for a happy healthy summer.

Tips to Get the Most Out of Massage

Tue, 03 Jul 2012 09:35:00 -0500

Tips to Get the Most Out of Massage

As health care costs continue to increase, consumers are looking towards alternative therapies to treat pain and stress. According to the American Massage Therapy Association (AMTA), 44 percent of adult Americans who received a massage between July 2010 and July 2011 received it for medical or health reasons compared to 35 percent the previous year. However, many consumers still have misconceptions about massage and how to make the most of their experience. It’s to be expected – there’s a sense of vulnerability when it comes to getting a massage, and many are reluctant to seek clarification.

Get the most out of your massage by following these simple tips:

Speak up! At restaurants, we’re quick to request dressing on the side. At the drycleaners, we’re not afraid to ask for extra starch. Yet when it comes to receiving a customized massage, many consumers are hesitant to ask for what they want. It’s essential to clearly communicate your goals, so don’t be afraid to tell a massage therapist to spend more time on a certain area, or to alter their technique to be more gentle or firm.

Undress to your comfort level: The customer has free range to undress as much, or as little, as he/she likes. Modesty is always accepted, so if you feel most comfortable in shorts and a T-shirt, wear it!

Talk….or Don’t: You can chit chat during the treatment or be still, as you choose. The massage therapist will follow your lead.

Rehydrate: Even though you’re laying still while receiving a massage, your muscles are being worked and they need to recharge. Always drink plenty of water following a massage. An hour-long massage works your muscles similar to that of an hour spent at the gym.

Tip Appropriately: The general rule of thumb is to tip 15 to 25 percent. If using a coupon or packaged deal, tip on the original price of the massage.

Self Massage Techniques to Rejuvenate from Summer Activities

Mon, 02 Jul 2012 18:01:00 -0500

Self Massage Techniques to Rejuvenate from Summer Activities

Biking, gardening and playing at the park with the kids are healthy, fun summer activities, but the prolonged bending over and muscle strain can lead to neck and lower back pain that isn’t so enjoyable. The following tips demonstrate massage techniques that alleviate neck and lower back pain caused my common summer activities.

Neck massage: Place your right hand on your left shoulder with your thumb firmly placed against the base of the neck. Move the thumb slowly back and forth along the base of the neck while applying pressure. After a few minutes, tilt the head towards the side of the neck you are massaging in order to shorten the muscle and provide an even deeper massage. Switch hands and repeat the motions on the other side of the neck.
Don’t just stop massaging at the neck, rather follow the muscle all the way around the neck and up behind the ear and the back of the
Lower back massage: Place two tennis balls inside of a tube sock. Lie on the floor with knees bent and lower back supported. Place the tube sock just above the sacrum (the large, triangular bone at the base of the spine) so that one ball is positioned on each side of the spine. Roll back and forth slowly using your arms and legs for support.
How to treat an acute strain: If a muscle is stained from over exertion, it is important to apply ice to the muscle throughout the first 72 hours in order to decrease the swelling. A moist heating pad can be applied afterwards to ease the muscle.
Massage long strokes, following a body part until you hit bone where the origin of the muscle lies.

Massage Techniques to Boost Your Golf Game

Mon, 02 Jul 2012 17:51:00 -0500

4 Massage Techniques to Boost Your Golf Game

Sports massage therapy has become increasingly popular among athletes. With golf season in full swing, the following tips offer ways to enhance your golf game through massage.

Despite being a low-impact sport, golf can be physically and emotionally demanding. Here are some simple tips for golfers looking to enhance their game and de-stress the body and mind:

Pre-game massage: Though many people think massages are intended for after physical activity, relaxing before heading out on the green can make a marked difference in your game. It’s important to invigorate and loosen those muscles before working them, especially with the repetitive twisting and torqueing in golf.
Golf club hand massage: Golf clubs aren’t just for hitting the ball. In between holes, use the rubber end of a golf club for a quick hand massage. Apply pressure to the base of the thumb and your palm; make circles with your hand in that area and move it around to hit all the pressure points.
Mid-game foot massage: A quick foot massage on the course can go a long way towards keeping you relaxed. With your shoes off, start with a golf ball on the ground while seated on the golf cart or standing. Roll your foot forward and backward slowly; apply enough pressure to feel a pulling but not enough that you are in too much pain; then roll your foot side to side. Next place your heel on the ball to make circular motions; finally cross your leg over the left ankle and take the ball and roll it up and down the arch of your foot; repeat with the left foot.
Post play recovery: After a long day of golf, it’s important to get your muscles back in balance. Back and shoulder muscles are shortened on one side due to the repetitive motion of the golf swing, and tight hamstrings, especially in men, can play a tug of war with your back leading to lower back pain. Post-game massages help golfers avoid achy muscles and get back to the next round in tip top shape.

Speed Up Postpartum Healing with Postnatal Massage

Thu, 31 May 2012 17:15:00 -0500

Postnatal massage is one of the best ways for a new mom to care for herself. With all the chores related to the care of a new baby, mom may be even more stressed and uncomfortable than during her pregnancy.

Postnatal Massage is a natural therapy designed to help relax and heal a new mother. The postnatal massage is similar and yet, very different from a prenatal massage. While both massages will relax the mother, the postnatal massage will help get the new mom’s body back into a pre-pregnancy state by focusing on toning and reducing fluid retention.

Regular postnatal massage can help with the following common ailments:

Lower back pain
Neck and should pain
Headaches
Hand and wrist pain
Postural dysfunctions
Depression
Weakness and fatigue

It can also help in re-establish pelvis structural integrity, healthy lactation, toning muscles, and overall stress reduction. It can even aid in weight loss!

A variety of therapeutic massage techniques may be utilized during a postnatal massage, including Swedish and lymphatic massage. Before any postnatal massage, it’s best for new moms to consult with the massage therapist to discuss any specific aliments that the therapist should focus on.

For a mother that has delivered her baby naturally, it is generally pretty safe to go for a postnatal massage as soon as they feel well enough. For those that deliver by caesarian, a good rule of thumb is to wait at least two weeks after delivery. However, in all cases it’s best to consult with the doctor first.

Regular therapeutic massage during the postnatal period is very beneficial to all new moms. It addresses physical discomforts as well as nurtures the body, mind and soul, helping each new mom be the best they can be.

_____________________________________________________________________________________ If you’re a new mom, Elements Therapeutic Massage Plano can help you with your postpartum healing. Or, if you know a new mom, an Elements gift certificate is a thoughtful surprise.

Therapeutic Sports Massage-for the Elite and Occasional Athlete

Thu, 31 May 2012 16:40:00 -0500

Therapeutic Sports Massage - for the Elite and Occasional Athlete

Therapeutic sports massage was originally developed to help athletes prepare their bodies for optimal performance and aid in quick recovery. Many elite athletes consider sports massage an essential part of their training and recovery routine. They rely on it to help them train more effectively, improve performance, prevent injury and speed their recovery after strenuous exertion.

All that being said, you don’t have to be a professional athlete to get a therapeutic sports massage! It’s ideal for anyone who’s physically active – as well as someone who’s just starting out with a new workout program at the gym, running their first 10K or marathon, or doing anything else that’s outside their normal activity routine. If you’re a novice athlete, a pre-event sports massage can make a better, less-painful event for you. Or, if you’re a “weekend warrior”, a regular therapeutic sports massage may be just what you need to concentrate on a specific problem (sports or otherwise), chronic pain or a restricted range of motion.

There are four types of sports massages:

Pre-event Sports Massage - A short, stimulating massage before an event. It is directed towards the parts of the body that will be the most heavily involved in exertion.
Post-event Sports Massage – Usually this takes place either an hour or two after an event. The objective is to normalize the body’s tissues and prevent stiffness or soreness.
Restorative Sports Massage – Takes place during training to allow the athlete to train longer, harder and with less possibility for injury.
Rehabilitative Sports Massage – Should take place on a regular basis and is designed to either alleviate pain, increase range of motion or to restore the body to health.

Because every sport and athletic event uses muscle groups in a different way, there are a variety of methods used to administer a therapeutic sports massage. Generally, this is a type of massage often combined with various forms of stretching. A sports massage will stimulate circulation of blood and lymph fluids and may include one or more of the following techniques:

Deep Swedish massage – Long, broad and flowing strokes which may be used before, during and after any of the techniques listed here. Designed to increase circulation and remove toxins. It also re-aligns the muscle fibers to get them back to their normal state.
Deep Tissue massage – Muscle-specific massage for chronically tight or painful areas.

Trigger Point massage – Designed to break down adhesions and increase range of motion. Left untreated these tender points often lead to restricted and painful movement of entire body regions.
Lymphatic massage – Stimulates lymphatic-drainage pathways, which improves the body’s removal of excess fluids in the tissues that cause swelling and pain.

Compression Massage - A rhythmic compression into muscles to create blood flow and to soften the tissues. This is usually a warm-up for deeper, more specific massage work.
Cross-Fiber massage - A friction technique used in a general manner to create a stretching and broadening effect in large muscle groups. This helps reduce adhesions (knots in the muscles) and creates strong and flexible repair during the healing process.

Whether you’re a serious or an occasional athlete, enjoying less muscle pain and stiffness as well as improving your sense of well-being is good reason to take advantage of a regular therapeutic sports massage.

To get the most benefit from a therapeutic sports massage, be sure and ask your therapist about their training and techniques to learn what is right for you. And, no matter what type of massage you choose, the therapist should always check in with you about your needs and expectations during the massage.

At Elements Therapeutic Massage Plano, you can always find a skilled therapist to help with your sports-related aches and pains.

Therapeutic Massage is for Men TOO

Thu, 31 May 2012 16:32:00 -0500

Therapeutic Massage is for Men TOO

It’s a proven statistic. More women than men enjoy the benefits of regular therapeutic massage. According to the American Massage Therapy Association (AMTA), statistics from their 2009 national studies reveal 40 percent of women and only 29 percent of men reported seeing a massage therapist in the past five years.

Therapeutic massage is clinically proven to provide a wide-number of important health benefits including stress reduction, pain relief, lower blood pressure and improvements to the immune system. As a result, healthcare providers are increasingly promoting the benefits of massage to their patients.

In AMTA’s 2009 survey, thirty-nine million American adults discussed massage therapy with their healthcare providers. While physicians led the way in recommending massage, chiropractors and physical therapists also recommended massage therapy when their patients discussed it with them. Additionally, more than three-quarters of massage therapist (76%) indicate they receive referrals from health care professionals.

So to the 71 percent of men out there not experiencing massage, what’s the problem?

According to many experts, including licensed massage therapists, here are some of the questions about massage that men always want to ask, but are too embarrassed to ask….

Do I have to undress and if so, will the therapist be there when I undress? Nudity is indeed the number one concern for everyone getting a massage. But don’t worry; you should always undress to your level of comfort. It’s perfectly acceptable to leave on your undergarments and sometimes more, depending on the areas that need attention. If you do disrobe (totally or partially) all clients are discretely draped under a sheet with only one body part uncovered at a time. Additionally, the massage therapist always leaves the room so you’re alone to remove clothing and get under the top sheet/blanket. Don’t rush, they will knock and ask if you’re ready before coming in – just like at a doctor’s office.
What if I have a certain body part that I’m self-conscious about? People are indeed concerned about their bodies for a variety of reasons; overweight, scars, excessive body hair, etc. Don’t worry, massage therapists are used to seeing all shapes, sizes and condition of the body and they have an entirely clinical perspective, no different than any other health-care provider. However, if there’s a certain part of your body you really are subconscious about, just ask the therapist to avoid it.
I always chat when I get my hair cut, should I talk during the massage? If you want to talk, feel free, but don’t feel compelled to do so. This is your time to recuperate and relax. The therapist should check in with you during the massage to make sure the pressure level is correct and that they’re addressing your concerns. Of course, always speak up if anything is uncomfortable or you if forgot to mention something during the pre-massage consultation.
What if I’m uncomfortable with a male (or female) therapist giving me a massage? Don’t ever hesitate to specify that you would prefer a female or a male therapist. In fact, most massage studios will be upfront and ask you for your preference, before you have to ask.
If it’s a therapeutic massage, am I supposed to tip? I don’t at the doctor’s office. Whenever you’re pleased with the massage services, a 15 to 20% tip is standard. However, if you’re in a clinical/medical setting there really aren’t any ground rules. When unsure, don’t be afraid to ask if tipping is customary – either when you arrive or call ahead.

So your basic questions are answered and you’re ready for a massage. What type of massage do you want to experience?

Most massage studios offer a wide range of massage options, which can also be confusing. For many men, a good place to start is with a therapeutic sports massage. This is a type of massage technique that focuses on treating soft tissue aches and pains associated with recreational activities.

You don’t have to be an Olympian to benefit from sports massage. Whether you are a regularly sports enthusiast or an occasional athlete (even just a “walker”), a sports massage is the perfect way to relax tight, overworked muscles with a mix of techniques and stretches. The areas may include the hamstrings, quads, calf muscles and glutes. It also helps reduce adhesions (knots in the muscles) relieving the stress they can place on tendons, ligaments and joints. Sports massage is also good for those with injuries, chronic pain or a restricted range of motion.

For all the men who are hesitant about massage therapy, now’s the time to experience a massage! Elements Plano welcomes women and men with a convenient location at SW corner of Preston & Park between Chick-Fil-A and Market Street, plus evening and weekend hours. Whether you choose a therapeutic sports massage or any one of the many other massage techniques available, you’ll soon learn the value of regular massage therapy.

Good Morning Texas Appearance

Thu, 19 Apr 2012 19:11:00 -0500

Elements West Plano owner David Galvanek & massage therapist Marla Enersen made an appearance on Good Morning Texas to demonstrate self massage techniques for home or work to relieve stress between regular massage visits.

Click here to watch the video.

Shape Up Your Summer Body, While Rejuvenating Your Mommy Spirit

Sun, 13 May 2012 13:24:00 -0500

Moms spend most of their waking hours as caretakers – taking care of running a busy household, juggling work and family schedules, and caring about the health and happiness of friends, family members and even clients. Many times, though, caring for others is done at the expense of caring for themselves.

In celebration of Mother’s Day this month, it is time to start taking care of all the mothers out there who run their minds and bodies thin in an effort to care for everyone and everything that is important to them and their families. Caring for mothers starts with giving them the relaxation and rejuvenation they deserve with frequent massage therapy sessions tailored toward helping them reach their mind and body goals this summer.

To help moms get their bodies and minds ready for summertime activities, regular massage can be an excellent tool for repairing, reinvigorating and reshaping a women’s body. Whether you are striving to trim down winter’s last pounds or tone your body for fun summertime activities in the sun, massage can produce positive results for losing weight and firming up your body. It is time to bring in the massage troops to shape up your body and rejuvenate your mommy spirit.

• Waist Reduction: Scientific studies have linked massage therapy with a reduction in cellulite, as the firm pressure of a typical massage may aide in breaking up fat capsules in the body’s tissues, enabling the body to absorb and shed cellulite. Massage also can have a positive effect on weight loss efforts by reducing the production of cortisol (high stress hormone) in your body. When you are stressed out, it can be difficult for your body to lose weight, even if you are eating healthy, as cortisol inhibits the body from releasing fat and toxins.

• Positive Attitude: Incorporating massage into your health and wellness regimen can also transform a weight loss program from a dreaded experience to a more positive one. Instead of focusing on cutting out your favorite foods and depriving your body to meet your desired body shape, massage can turn the experience into a rewards-based environment that is focused on caring for your body and rebuilding the mental and physical pieces you may have lost over time.

• Body Cleanse: Deep tissue massage techniques can help cleanse the body by helping eliminate toxins that can collect in your muscles after strenuous exercise. Massage also is an excellent agent for minimizing toxic attitudes that can weigh down your self consciousness and self esteem. The relaxing environment of a therapeutic massage not only motivates your mind and body to achieve wellness goals by energizing your attitude, but it also can establish a winning attitude that can set you up for accomplishing anything you focus your mind on.

• Repair Muscles: Sports massage is a key element to soothing common muscle aches and pains caused from increased activity during the spring and summer months. As your activity levels increase, you may not always stretch, ice, heat or rest your tired muscles as often as you should. Regular monthly massages can provide the tune up that your body needs to stay up and running.

All mothers, and women in general, want to look good and feel good about their bodies. Massage is the solution the help you accomplish both – but the secret is receiving regular massage therapy sessions. Start taking care of your mom today by giving her the gift of massage this Mother’s Day. If you are a mother, you don’t have to wait until your kids or spouse are clued in on the benefits of massage. You can start adding yourself to the list of things and people you take care of by scheduling monthly therapeutic massages for yourself for the rest of the year.

So, come celebrate your motherhood this Mother’s Day with Elements Therapeutic Massage. The skilled therapists at Elements can tailor a monthly plan for helping you accomplish your body shape and health goals this summer. Call your local studio today to begin shaping up for summertime fun.