Elements Massage - Needham

The Benefits of Monthly Massage: Overview

Fri, 31 Jul 2026 04:00:00 -0500

An Expansive Look

This overview provides an outline for a series of subsequent articles that delve into the diverse and potent benefits of monthly massage. Each point listed here is a benefit of having monthly massage. Read on to develop a comprehensive understanding of how regular massage contributes to both physical and mental well-being.

* DISCLAIMER - How this collection was created

* THE ORIGIN - Of this collection of articles - The Handout

Discover the comprehensive benefits of monthly massage therapy through our series of articles, meticulously curated to promote the physical, mental, and emotional health of the community.

Relaxes the body: Our first article will discuss how massage promotes full-body relaxation, unwinding the tension built up in our muscles and fostering a sense of peace and calm.
Calms the nervous system: We will explore how massage aids in soothing the nervous system, promoting better stress management and emotional balance.
Lower blood pressure: This piece will focus on the potential of massage to reduce blood pressure and its implications for heart health.
Reduces heart rate: We will delve into the link between massage and heart rate, discussing how this relaxing practice can contribute to cardiovascular health.
Slows respiration: Our focus will shift to how massage can affect our breathing patterns, fostering slower, deeper respiration that promotes calm and relaxation.
Loosens tight muscles: This article will explore how massage can relieve muscular tension, providing relief for both athletes and those with physically demanding jobs.
Stretches connective tissue: We'll discuss how massage can stretch and loosen connective tissues, improving flexibility and range of motion.
- Massage Therapy and Connective Tissue
- Massage and Fascial Mobility
- Massage and Collagen Remodeling
Reduces chronic pain: This piece will examine the role of massage in chronic pain management, a critical area of interest for many individuals.
Improves skin tone: We will look into how massage can stimulate skin renewal and improve overall skin tone, contributing to a healthier, more youthful appearance.
Increases red blood cell count: This article will explain how massage can stimulate the production of red blood cells, improving oxygen supply to the body's tissues.
Relieves tired & aching muscles: We will explore how massage can provide relief for tired, overworked muscles, improving recovery and comfort.
Improves muscle tone: This piece will investigate the impact of massage on muscle tonicity and strength.
Relieves cramped muscles: We'll discuss how massage can alleviate muscular cramping, providing relief for this common complaint.
Speeds recovery from injury: This article will explore how massage can accelerate the healing process, making it a valuable tool for injury recovery.
Reduces tension headaches: We will delve into the use of massage as a tool for managing tension headaches, a common issue for many people.
Increases tissue metabolism: This piece will look into how massage can boost metabolic processes within our tissues, promoting healthier function and recovery.
Decreases muscle deterioration: We will discuss how regular massage can help in maintaining muscle health, potentially slowing the process of muscle deterioration.
Speeds recovery from illness: This article will focus on how massage can aid in the recovery process from various illnesses by boosting overall wellness.
Increases range of motion: This piece will delve into how massage can improve flexibility and joint function, enhancing physical capability and mobility.
Speeds elimination of metabolic waste: We'll explore how massage can support the body's natural detoxification processes, promoting health and vitality.
Increase blood & lymph circulation: Our focus here will be on how massage can boost both blood and lymph circulation, contributing to better nutrient delivery and waste removal.
Stimulates release of endorphins: We will examine how massage can trigger the release of endorphins, the body's natural 'feel-good' hormones.
Strengthens the immune system: This piece will explore how massage may support immune function, fortifying the body's natural defenses against illness.
Reduces swelling: This article will explain how massage can help reduce swelling, a common symptom associated with various health conditions and injuries.
Improves posture: We will discuss how massage can aid in improving posture, reducing the risk of musculoskeletal issues and promoting a healthier alignment.
Reduces mental stress: We will discuss how massage can alleviate mental stress, contributing to better emotional well-being and resilience.
Promotes quality of sleep: This article will investigate the impact of massage on sleep quality, an important aspect of overall health and wellness.
Improves productivity: This piece will explore how massage can enhance productivity, potentially boosting focus, energy, and work output.
Induces mental relaxation: We will examine the power of massage to promote mental relaxation, reducing anxiety and promoting a state of calm.
Improves concentration: This article will delve into how massage can enhance focus and concentration, contributing to better cognitive function.
Reduces anxiety: We will explore how massage can help manage anxiety, offering potential relief for those struggling with this common mental health issue.
Enhances self-image: This piece will delve into the psychological benefits of massage, including its potential to boost self-image and confidence.
Provides a feeling of well being: This final article will explore how the holistic benefits of massage combine to promote a powerful sense of overall well-being, truly illustrating the value of this time-honored practice.

COMBINED REFERENCES

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Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
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Hinds, T., McEwan, I., & Perkes, J. (2004). Effects of massage on limb and skin blood flow after quadriceps exercise. Medicine & Science in Sports & Exercise, 36(9), 1308-1313.
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Hopper, D., Conneely, M., Chromiak, F., Canini, E., & Berg, K. (2010). Evaluation of the effect of two massage techniques on hamstring muscle length in competitive female hockey players. Physical Therapy in Sport, 11(4), 105-110.
Ironson, G., Field, T., Scafidi, F., Hashimoto, M., Kumar, M., Kumar, A., Price, A., Goncalves, A., Burman, I., Tetenman, C., Patarca, R., & Fletcher, M. A. (2008). Massage therapy is associated with enhancement of the immune system's cytotoxic capacity. International Journal of Neuroscience, 118(2), 289-304.
Jönhagen, S., Ackermann, P., & Eriksson, T. (2004). Sports massage after eccentric exercise. American Journal of Sports Medicine, 32(6), 1499-1503.
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Kim, S. J., Kwon, O. Y., & Yi, C. H. (2015). Effects of manual lymphatic drainage on breast cancer-related lymphedema: A systematic review and meta-analysis of randomized controlled trials. World Journal of Surgical Oncology, 13, 55.
Lee, Y. K., Kim, J. E., Kim, J. Y., & Choi, J. H. (2010). Microcirculation improvement and wound healing by topical application of PPAR-alpha agonist on rat wound. Archives of Dermatological Research, 302(7), 539-547.
Listing, M., Reisshauer, A., Krohn, M., Voigt, B., Tjahono, G., Becker, J., Klapp, B.F., & Rauchfuss, M. (2009). Massage therapy reduces physical discomfort and improves mood disturbances in women with breast cancer. Psycho-Oncology, 18(12), 1290-1299.
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RANK ORDER LIST OF JOURNALS BY RIGOR AND DESCRIPTION

Science Translational Medicine - Known for its high impact, this journal publishes research with clear applications to clinical practice, including studies on massage therapy's effects on health.
Annals of Internal Medicine - Highly respected in the field of internal medicine, it covers comprehensive studies including those related to therapeutic massage and its outcomes.
The Cochrane Database of Systematic Reviews - Renowned for its rigorous systematic reviews in health care, including assessments of massage therapy's efficacy.
Pain - A leading journal in the study of pain mechanisms and management, including research on massage therapy for pain relief.
American Journal of Sports Medicine - Highly regarded for sports medicine research, including the efficacy of massage in sports recovery and injury prevention.
The Journal of Alternative and Complementary Medicine - Focuses on alternative and complementary medicine practices with a solid reputation for publishing peer-reviewed research on therapies like massage.
Psycho-Oncology - A leading journal in the psychological, social, behavioral, and ethical aspects of cancer, including studies on massage therapy for cancer patients.
Rheumatology - A key journal for rheumatology research, it includes studies on interventions such as massage therapy for conditions like arthritis.
Journal of Bodywork and Movement Therapies - While specifically focused on bodywork, this journal is respected for its coverage of practices including massage therapy.
International Journal of Neuroscience - Publishes research on neuroscience aspects, including the neurological effects of massage therapy.
Psychological Bulletin - Known for comprehensive reviews in psychology, including the effects of massage therapy on psychological outcomes.
Evidence-Based Complementary and Alternative Medicine - Focuses on the evidence-based study of complementary medicine, providing a platform for rigorous research on massage therapy.
Physical Therapy in Sport - A reputable journal focusing on sports-related therapy, including the role of massage in sports medicine.
Developmental Review - Focuses on developmental psychology and publishes research on therapeutic interventions, including massage and its effects on development.

CONDITIONS THAT BENEFIT FROM MASSAGE THERAPY TREATMENT

Massage therapy is widely recognized for its ability to address a variety of medical conditions and physical complaints through non-invasive techniques that promote relaxation, muscle relief, and overall wellness. Here are 20 common conditions and complaints for which individuals often seek massage therapy:

Muscle Tension and Stiffness - Common in areas like the neck, shoulders, and lower back.
Stress-Related Tension - Often manifesting as physical discomfort or muscle tightness.
Chronic Back Pain - Persistent pain that affects the lower, middle, or upper back.
Tension Headaches - Characterized by pain in the head, scalp, or neck, often associated with muscle tightness.
Sports Injuries - Includes sprains, strains, and tears from athletic activities.
Arthritic Pain - Joint pain and stiffness from osteoarthritis or rheumatoid arthritis.
Sleep Disturbances - Including difficulty falling asleep or staying asleep.
Fibromyalgia - A condition marked by widespread pain, fatigue, and tenderness.
Soft Tissue Strains or Injuries - Injuries to muscles, ligaments, or tendons.
Carpal Tunnel Syndrome - Nerve compression in the wrist causing pain and numbness.
Postural Imbalances - Discomfort from misalignment or asymmetry in the body structure.
Poor Circulation - Symptoms may include cold hands and feet or fatigue.
Sciatica - Pain radiating along the sciatic nerve, which runs down one or both legs from the lower back.
Pregnancy-Related Discomforts - Such as backaches, leg cramps, and swelling.
Repetitive Strain Injuries - Conditions like tennis elbow or golfer’s elbow.
Neck Pain and Whiplash - Includes pain from sudden neck movement injuries.
Anxiety and Mood Disorders - Physical symptoms often accompany these conditions.
Digestive Issues - Including stress-related digestive problems.
Depressive Symptoms - Physical manifestations like muscle aches and low energy.
Post-Surgical Recovery - Assisting with pain management and mobility improvement after surgery.

While massage therapy can be a beneficial component of a wellness or treatment plan for these conditions, it is important to remember that massage therapists do not diagnose medical conditions. Clients are encouraged to consult with healthcare professionals for a diagnosis and to confirm that massage therapy is appropriate for their specific health needs. By complementing traditional medical treatments, massage therapy can contribute to a holistic approach to health care, enhancing physical and emotional well-being.

We hope that you have enjoyed these fascinating articles that have delved deep into the multiple benefits of regular, monthly massage, highlighting its crucial role in promoting overall health, well-being, and happiness.

AVAILABILITY

Fri, 11 Aug 2017 04:00:00 -0500

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José is Now Elite!

Wed, 14 Oct 2026 04:00:00 -0500

Celebrating José’s Promotion to Elite Massage Therapist!

Dear Valued Client,

We are delighted to announce that José has been promoted to Elite Massage Therapist at Elements Massage Needham!

José has consistently distinguished himself through his exceptional skill, dedication to his craft, and the outstanding care he provides to his clients. As one of our most requested massage therapists, he has earned a loyal following and a reputation for delivering an exceptional massage experience.

His promotion to Elite Massage Therapist recognizes both his professional excellence and the extraordinary demand for his services.

With this promotion, an Elite Therapist fee will apply to all future sessions with José, as follows:

60-minute massage: $10 Elite fee
90-minute massage: $15 Elite fee
120-minute massage: $20 Elite fee

These fees are in addition to our standard session rates.

We recognize that many of our clients have developed a wonderful therapeutic relationship with José, and we sincerely appreciate the trust you place in his care. We believe his expertise, personalized attention, and commitment to excellence continue to make every session an exceptional value.

Please join us in congratulating José on this well-deserved achievement!

Thank you for being a valued member of the Elements Massage Needham community. We look forward to continuing to provide you with the exceptional massage therapy experience you deserve.

More About José

Warm regards,

The Management Team
Elements Massage Needham

Chemical Peels are Here! Here’s Everything You Need to Know Before Your First Chemical Peel Appointment at Elements Massage.

Wed, 17 Sep 2025 06:00:00 -0500

At Elements Massage®, we’re always expanding the ways we can help you look and feel your best. While massage therapy is at the heart of what we do, we also recognize that complete wellness includes taking care of your skin. That’s why we’re excited to announce that chemical peels are now available at participating Elements Massage locations!

If you’ve ever wondered how to achieve a smoother complexion, fade dark spots, or improve skin tone and texture, chemical peels may be the solution you’ve been looking for. This professional skincare service is designed to exfoliate the top layers of skin, revealing the healthier, more radiant skin beneath.

To help you feel completely prepared and confident before your first appointment, here’s everything you need to know about chemical peels, including how they work, their safety, what to expect, and how to care for your skin afterward.

What is a Chemical Peel?

A chemical peel is a professional skin treatment that uses a carefully formulated solution to exfoliate the outermost layers of the skin. The “peel” refers to the process of shedding damaged skin cells to encourage cell turnover, leaving behind a smoother, brighter, and more even-toned complexion.

Chemical peels come in different strengths and formulations, allowing them to address a wide variety of skincare concerns, such as:

Uneven skin tone and discoloration (including sun damage and hyperpigmentation)
Fine lines and wrinkles caused by aging or sun exposure
Acne and acne scars, helping to unclog pores and smooth texture
Rough or dull skin, giving the face a refreshed glow

At Elements Massage, our licensed skincare estheticians select the right type of peel for your unique needs and goals. Think of a chemical peel as hitting the reset button on your skin—it gives you a fresh, rejuvenated canvas.

Are Chemical Peels Safe?

One of the most common questions people ask is, “Are chemical peels safe?” The answer is yes—when performed by a trained, licensed professional.

Chemical peels have been used safely for decades to improve skin health. While the idea of applying a solution that causes exfoliation might sound intimidating, the formulas are designed specifically for skin use, and our estheticians tailor the peel to your skin type and tolerance.

Here’s what makes chemical peels safe at Elements Massage:

Personalized assessment: Before your treatment, your esthetician will evaluate your skin, discuss your goals, and recommend the best option suited for you. Skincare services are customized for your unique skin type, which means that in your consultation your esthetician may recommend an alternative skincare service instead of a peel.
Controlled application: The solution is applied with precision and for a specific duration to achieve results without unnecessary irritation.
Professional aftercare guidance: You’ll receive detailed instructions on how to care for your skin after your peel to ensure safe and effective results.

While you may experience some redness, mild flaking, or sensitivity following your peel, these effects are temporary and part of the normal skin renewal process. When performed correctly, chemical peels are both safe and effective for a wide range of skin concerns.

Preparing for Your First Chemical Peel at Elements Massage

A little preparation goes a long way in ensuring your chemical peel experience is smooth and successful. Here’s how to get ready:

Pause certain skincare products: Avoid using exfoliating products (like retinoids, AHAs, or BHAs) for about 5–7 days before your peel.
Stay sun-safe: Limit sun exposure and use a broad-spectrum SPF daily. Sunburned skin cannot be treated with a peel.
Hydrate: Well-moisturized skin responds better to treatment.
Communicate with your esthetician: Share your full skincare routine, allergies, and any history of skin sensitivities.

Your esthetician will guide you through the process and provide clear pre-care instructions tailored to your skin type.

What to Expect During Your Appointment

If you’ve never had a chemical peel before, it helps to know exactly what will happen during your appointment. At Elements Massage, we make sure the process is both effective and comfortable.

Here’s what you can expect step-by-step:

Consultation and cleansing – Your esthetician will discuss your skincare goals, then cleanse your face thoroughly to remove oils, makeup, and debris.
Skin analysis – Your esthetician will take a closer look at your skin to assess your skin type and ensure that your treatment aligns with your goals.
Application of the peel solution – The chemical peel solution is carefully applied to your skin. You may feel a warm, tingling, or mild stinging sensation during this step—this is normal and temporary.
Timing and monitoring – The solution remains on your skin for a set period, depending on the type of peel. Your esthetician will monitor your comfort and skin reaction closely.
Neutralization and removal – The peel is neutralized and gently removed, stopping the exfoliation process.
Soothing and protection – Enjoy the application of a calming serum followed by a gua sha facial massage that stimulates blood flow, reduces redness, and lessens inflammation. Your esthetician will then apply a nourishing mask and provide a hand and arm massage while it nourishes your skin.

Most appointments take about an hour, making chemical peels a great option even for busy schedules.

Chemical Peel Aftercare

The way you care for your skin after a chemical peel is just as important as the treatment itself. Proper aftercare ensures you get the best possible results while keeping your skin healthy and protected.

At Elements Massage, chemical peel services include a Sanitas post peel aftercare kit to ensure that you’re using the necessary products to support skin health after a peel. Your esthetician will also make product recommendations catered to your needs and goals.

Here are the key aftercare steps:

Moisturize generously: Your skin may feel tight or dry. A gentle, hydrating moisturizer will keep it comfortable.
Use sunscreen religiously: Your skin will be more sensitive to UV rays after a peel. Apply broad-spectrum SPF 30+ daily.
Avoid picking or peeling: Let your skin shed naturally. Picking at flakes can cause irritation or scarring.
Skip harsh products: Hold off on retinoids, exfoliants, or strong active ingredients until your esthetician advises it’s safe to resume.
Stay hydrated: Drink water and nourish your skin from within.

Most people notice brighter, smoother skin within a few days. Depending on your goals, your esthetician may recommend a series of peels for optimal results.

At Elements Massage, We’re Here to Meet All of Your Skin Care Needs. Reach Out Today to Schedule a Skincare Service.

At Elements Massage, we’re committed to offering services that promote both relaxation and overall wellness. With chemical peels now available at participating locations, our clients can enjoy professional skincare treatments that complement the benefits of massage therapy.

Whether you’re looking to reduce fine lines, even out your skin tone, manage acne, or simply refresh your complexion, our licensed estheticians are here to guide you through a safe and effective chemical peel process. Every appointment is tailored to your skin’s needs, so you can feel confident that your results will be natural, healthy, and radiant.

Your skin deserves expert care—and we’re here to provide it. Chemical peels are only available at select Elements Massage locations. Reach out to your local Elements Massage today to learn more about available skincare services and schedule an appointment.

Disclaimer:

Information contained here is intended for informational purposes only and does not constitute treatment advice. Individual results may vary, and certain treatments may not be suitable for all skin types or conditions.

Skincare available at participating locations. Service offerings may vary by location ©2025 Elements Therapeutic Massage, LLC (“ETM”). Unauthorized duplication, dissemination, distribution, or use of this material is strictly prohibited. Each Elements Massage® studio is independently owned and operated. Elements Massage® is a registered trademarks owned by ETM.

The Science of Massage and Skincare

Tue, 22 Apr 2025 06:00:00 -0500

Whether it’s the tension leaving your shoulders, the glow on your skin, or simply the sense of calm that follows a session at an Elements Massage® studio, the benefits of taking time for self-care can be undeniable. Regular self-care practices—like consistent skin care routines, routine massage appointments, and exercise that you enjoy—are investments in your well-being. Here, we’ll explore why self-care can be important to your overall wellness, how massages and facials can benefit your health, and steps that you can take to create a solid self-care routine that helps you feel your best.

Self-Care Matters. Here’s Why.

Taking care of your mind and body doesn’t just feel good—it’s also essential for overall health. Practicing consistent self-care can allow you to thrive professionally, personally, socially, and spiritually.

Self-care activities are generally organized into seven categories:

Emotional: Listening to your favorite music, asking for help, and setting boundaries with others can protect emotional well-being.
Mental: Journaling, creative activities, and meditation can all support mental wellness.
Physical: Getting a massage or facial, and exercising are all examples of physical self-care.
Environmental: Taking care of your home environment, exploring new places, and spending time outdoors can help you thrive.
Spiritual: Becoming a part of a community, identifying and practicing your core values, and engaging in a meditative, spiritual, or religious practice are all types of spiritual self-care.
Recreational: Participating in an activity or hobby simply because you enjoy it—not because it’s productive—qualifies as recreational self-care. Try playing board games or trying out a new skill.
Social: Spending time with friends and family, calling relatives, writing a letter to a friend, or talking to a support group are all examples of social self-care.

An Elements Massage studio is there to provide you with therapeutic massage and skin treatments that can support your physical, emotional, and mental well-being.

Massage and Physical Health

Massage doesn’t just give you a chance to relax as you feel tension dissipate—it also has concrete physical health benefits that can enhance your well-being long after the end of your session.

Some health benefits of massage can include:

Chronic pain relief: A study in The Annals of Family Medicine showed that two to three 60-minute massage sessions per week provided relief for chronic pain, offering promise to those who experience ongoing pain as a result of injury or illness.
Faster post-workout recovery: Regular massage can make it easier to recover from tough workouts, allowing you to spend more time at the top of your game in the gym. Muscle soreness after a workout is often related to inflammation in muscle tissue as your body repairs the tiny tears that will eventually help you get stronger. Massage increases blood flow to your muscles, helping to speed up the repair process and alleviate soreness.
Improved cardiovascular health: Massage has been proven to be an effective way to support a healthy heart. According to the International Journal of Preventive Medicine, massage lowered study participants’ blood pressure for up to 72 hours following their sessions.
Stronger immune system health: Regular massage promotes lymphatic circulation, which can help your body get rid of pathogens that can cause illness. Research also shows that massage increases the amount of white blood cells circulating in the body, helping to eliminate infection.

Nurturing Your Skin

Your skin is your body’s largest organ, and regular facials can improve both your skin’s appearance and health. While at-home skincare routines are essential, adding routine facials at an Elements Massage studio can complement your efforts.

Key benefits of routine facials include:

Improved circulation: Facials stimulate blood flow, which helps deliver oxygen and nutrients to your skin. This promotes a healthy, glowing complexion by supporting cell renewal and enhancing overall skin vitality.
Lymphatic drainage: Diet, hormonal issues, stress, and poor sleep can all result in a puffy facial appearance. Good news: skincare therapy can help. Lymphatic drainage helps to remove toxins and unnecessary fluids from your body, which can help to decrease facial puffiness.
Increased collagen production: Regular facials stimulate your body’s collagen production, which can help your skin maintain its youthful elasticity. Some find that this can help to reduce the appearance of fine lines and wrinkles.
Exfoliation: Facials deeply cleanse the skin, removing dead cells and toxins that daily cleansing might miss. This can help prevent breakouts and smooth skin texture, leaving you with a brighter and clearer complexion.

Making Self-Care a Routine

With the day-to-day being so busy, it can be hard to prioritize self-care. We’re here to help.

Try these tips to start incorporating self-care practices into your routine:

Start small. It can be hard to jump from putting yourself last to spending lots of time on self-care. Taking one or two hours each week to take care of your physical and mental well-being is a great place to start.
Identify challenges. If you’re having trouble finding the time for self-care, try to zero in on the problem. Struggling to find the energy? Discovering what time works for you (for example, choosing mornings over nights) can help you get started with a self-care routine. Are there childcare issues? Perhaps a swap with another parent once a week could provide you with some valuable self-care time.
Make a schedule. Your self-care is important, and you should treat it as such. Schedule your self-care into your calendar just like you would any other appointment.

An Elements Massage Studio is There to Help You Focus on You—One Session at a Time.

Whether you’re looking to upgrade your self-care routine by adding regular massage or skincare treatments, you’re interested in gaining the health benefits that come with booking regular sessions, or you’re simply ready to make self-care more of a priority, a studio has got you.

Reach out to your local Elements Massage studio today to learn more about therapeutic massage and facial treatments and schedule your first session.

*Skincare available at participating Elements Massage studios

Love Yourself First: Make Massage Part of Self-Care

Thu, 13 Feb 2025 07:00:00 -0600

Whether you’re taking on new responsibilities at work, managing your family’s busy schedule, or taking care of your parents, life can get busy, and it’s easy to put yourself last. You care about the people who depend on you, and you want to do all that you can to make their lives better. That being said, you need to take care of yourself if you’re going to take care of others.

This February is the perfect time to start prioritizing self-love and self-care. Here, we’ll explore why it can be so easy to put yourself last, the possible benefits of making self-care a priority, how your physical and mental health can benefit from regular therapeutic massage, and other ways you can celebrate self-care this month.

If You’ve Been Putting Yourself on the Back Burner, You’re Not Alone.

You know that you can’t pour from an empty cup, but it can be tough to put self-care first. Many of us are juggling multiple responsibilities, including work, family, and social obligations. In a world where productivity is praised and more is more, it can be tough to say no to others when you need to prioritize self care.

Many people struggle with a sense of guilt when they prioritize their physical and mental health. Others simply don’t understand the positive impact that self-care can have on overall well-being, while others may be locked into using unhealthy coping mechanisms to deal with stress.

Time management can also be an issue, as it’s easy to push your needs aside when you’re busy taking care of the people you love, excelling at work, or supporting friends as they move through the ups and downs of life.

Self-Care Isn’t Selfish. Here’s Why.

Good news: Self-care can cause a cascade of benefits that affect various aspects of your life. Taking time to take care of yourself isn’t an indulgent practice—it’s a necessary practice that supports your overall well-being.

When you practice self care, you’re able to proactively reduce stress levels, improve your mood, enhance your self-esteem, and replenish your energy. At an Elements Massage® studio their team is there to help you feel your best as you prioritize your wellness. Getting a therapeutic massage doesn’t just leave you feeling refreshed and ready to take on whatever life brings your way—it also has distinct physical and mental health benefits.

Possible Physical Health Benefits of Massage

You know you feel great after you get a massage, but it can be tough to pinpoint why. Understanding the physical benefits of massage can help you stay focused on the importance of making self-care a priority.

Some of the possible physical benefits of regular massage include:

Strengthened immune system
Faster post-workout recovery
Improved circulation
Decreased muscle inflammation and stiffness
Reduce chronic pain
Improved flexibility

If you’ve experienced an injury or illness, your doctor may recommend therapeutic massage as a part of your recovery plan. Your massage therapist will work with you to create a personalized plan tailored to your doctor’s recommendations. If you’re working to heal an injury and you’re not under the care of a physician, no worries. A team will talk with you about your injury and symptoms and discuss how regular therapeutic massage can help you get back to feeling your best.

Mental Health Benefits of Massage

The possible benefits of massage go beyond the physical. Many people experience a sense of mental calm and clarity after getting a massage. Research shows that while massage does tend to improve mood, enjoying regular sessions can provide an even greater mental health boost.

Reduced Stress

Massage can lower your heart rate and release endorphins, allowing you to feel more relaxed and content. This doesn’t just benefit you during and immediately after your massage—your feel-good chemicals will keep lifting you up long after you leave your session.

Decreased Cortisol

Cortisol is a naturally-occurring stress hormone. When this hormone is released in short bursts during an acute stress situation, it can help to keep you safe, improve your performance, and give you the energy you need to fight or flee a situation. When you experience chronic stress, cortisol levels can become too high. This can result in a number of undesirable symptoms, including mood swings, irritability, and fatigue, as well as physical symptoms including a reduced ability to fight illness, digestive problems, weight gain, skin changes, and high blood pressure. Massage can help to lower your cortisol levels, benefitting both your physical and mental health.

Anxiety and Depression Support

Studies show that massage can help to lower levels of anxiety and depression in many groups, including military veterans, people living with chronic pain, pregnant women, cancer patients, and people who have been diagnosed with chronic disease. If you’re experiencing one of these conditions, it may be a good idea to talk with your doctor about whether it makes sense to add regular therapeutic massage sessions to your treatment plan.

Improved Sleep

We saved the best for last—massage therapy can work wonders when it comes to helping you get the sleep you need. The improved circulation that your body experiences during a therapeutic massage can encourage your brain to relax, while the reduction in cortisol levels can help stress dissipate, allowing your mind to wind down.

Therapeutic massage can also increase serotonin (one of the brain’s feel-good chemicals), which helps produce melatonin—a naturally-occurring hormone that’s essential for helping you get a good night’s rest. Your massage therapy sessions can also help to ease tension, stabilize your emotions, and reduce anxiety, all of which can make it easier to fall asleep, stay asleep, and wake up refreshed.

High-quality sleep is vital for overall well-being, and can be a first step toward prioritizing self-care. If you’re struggling with sleep, talk with your massage therapist before your session so they can customize your plan to your needs.

Top Tips for Beginning—And Sticking To—A Self-Care Routine

People—even people who care about you deeply—can struggle with change, including changes to your routine. It can be challenging when self-care priorities seem to interfere with relationships and responsibilities. Try implementing these self-care routine tips to reduce the stress that can sometimes come with prioritizing wellness.

Set Boundaries

Setting boundaries is often more easily said than done, but doing so can be vital to finding success in a self-care routine. Learning to say no to invitations that aren’t a good fit for you, requests from friends, or work that goes above and beyond your job description can all help you prioritize your well-being.

Create a Routine

You wouldn’t skip out on an important doctor’s appointment—and you shouldn’t skip out on your self-care routine either. When you make self care a regular part of your routine by scheduling massage appointments, taking a twice-a-week exercise class, or creating a standing coffee date on Saturday mornings with a friend, it can be easier to stick to your new self-care habits.

Remember, Some Self-Care is Better than None

On weeks when your schedule is jam-packed, it can be tough to find ways to set aside the time that you need to fully recharge. In these cases, it can be helpful to remember that some self-care is better than done. A 15-minute walk around the block is better than no exercise at all, even if you can’t make time for your standard 45-minute jog. A 60-minute massage session is far better than no massage at all, even if you can’t find time in your schedule for a 90-minute session. Make the most of the time that you have, even if it’s less time than you’d like.

Celebrating Self-Care this February

If you’re ready to dive into celebrating self-care this month, we’ve got your back (literally). In addition to getting regular massages, check out these ways to enjoy some quality time in your own company:

Head to the movies on your own. If you’ve never gone to the movies alone before, give it a try! Whether there’s a new flick you want to see that your family isn’t interested in or you simply want some time to eat candy in the dark while you relax (we get it), it’s tough to beat the relaxation that comes with spending some alone time immersed in a story on the big screen.
Take on a solo challenge. If the weather permits and you feel comfortable, head out for a challenging hike on your own. Leave the headphones at home for safety purposes, and enjoy the sounds and sights of nature while you take some much-needed time away from it all.
Make meal prep a delight—not a chore. Preparing healthy foods so that you always have something nutritious on hand doesn’t have to be a pain. Taking an hour or two once or twice a week to meal prep doesn’t only take some of the stress out of your week—it also gives you a chance to enjoy a podcast, a favorite show, or to relax with some music.

You’re likely already thinking about how you’re going to celebrate the people you love this February, and we’re here to encourage you to include yourself on that list. No matter where you’re at in your self-care journey, you deserve to take some time to relax, reset, and focus on your own well-being. We’re excited about getting to know you and helping you decompress and feel your best.

The Elements Massage Brand: Helping You Feel Your Best, One Session at a Time.

At an Elements Massage studio their therapists are here to help you enjoy all of the therapeutic benefits of massage. Whether it’s your first time in a massage studio or you’ve been in the habit of getting regular massages for years, we’ll work with you to create a personalized plan that helps you feel your best. We’d love to talk with you about getting started with your sessions. Reach out to your local Elements Massage studio today to learn more and set up your first appointment.

November is Healthy Lifestyle Month

Fri, 15 Nov 2024 07:00:00 -0600

The air is crisp, the pumpkin pie spice is wafting through the air… November is here, and that means it’s time to celebrate National Healthy Lifestyle Month! The Elements MassageⓇ studios, are here to help you feel your best in all aspects of your life, and are excited to provide you with healthy living tips that can support your wellness journey long after your weekly or monthly trip to your local massage studio.

Let’s take a look at some easy-to-implement tips that you can start using today to feel great and improve your overall health.

Get Moving—Why Purposeful Movement Matters

Motion matters, and many of us aren’t getting enough of it. Unless you’re working an active job (like you’re a preschool teacher, a hands-on construction worker, etc.), you likely need to find ways to work some extra movement into your day to feel your best.

Simple ways to help boost your total movement during the day include:

Setting a reminder on your phone to get up and move for a few minutes each hour
Going for walks when you’re catching up with friends or talking on the phone
Taking the stairs instead of the elevator if you’re able
Spending 15 minutes of your lunch break going for a walk around the block
Wearing a fitness tracker and trying to hit a certain number of steps each day
Setting up an appointment with your doctor or a physical therapist if mobility issues make it hard for you to move as much as you’d like

Once you start to up your movement throughout the day, you’ll likely find that you experience a boost in energy. Accountability can be a major help when it comes to hitting your daily movement goals. Sharing your commitment to move more with a friend or family member who has similar goals can help you both stay on track.

Whether you’ve been active for years or you’re just starting to break out of a sedentary lifestyle, it’s normal to experience some muscle and joint soreness as you settle into a new routine—that’s where Elements Massage® studios come in! Getting weekly or monthly massages can help you stay active by helping you feel your best as your body adjusts to a new activity level.

Some of the benefits of incorporating regular massage into your wellness routine include:

Improved muscle recovery: Massage increases blood flow, which can lead to a faster recovery period with less soreness, making it easier for you to keep moving forward with your new routine.
Reduced inflammation: Inflammation is your body’s natural response to injury. When you exercise, micro-tears can form in your muscles—and that’s a good thing! As micro-tears heal, your body becomes stronger. Regular massage can offset the inflammation that your body creates in response to micro-tears, helping you to feel your best as your fitness continues on an upward trajectory.
Better sleep: Your body repairs itself during sleep, and getting high-quality shut-eye is essential for workout recovery. Regular massages can help to boost the quality of your sleep, speeding up the post-exercise recovery process and helping you experience less fatigue during the day.
Reduced stress and improved mood: Getting regular massages can reduce stress levels, decreasing the amount of cortisol (a stress hormone) in your body. Massage can also help boost your mood, providing you with the feel-good energy boost you need to keep pushing forward, even on days when you’d rather stay on the couch.

Clean Up Your Nutrition with These Simple Tips

Exercise is a fantastic way to help boost your overall wellness, and it’s also important to consider what you’re putting into your body to fuel your movement routine. Cleaning up your nutrition doesn't mean eliminating your favorite foods, rather, it means paying attention to what works for your body and enjoying foods that help you feel your best.

Try these simple tips to help amp up your nutrition plan to support a healthy lifestyle:

Prioritize whole foods: When you eat foods the way nature intended, you’re more likely to get a healthy balance of vitamins, nutrients, and fiber. Many of today’s foods are processed to be hyperpalatable, making it easy to overeat without recognizing your body’s natural fullness signals. Eating whole fruits and vegetables, eggs, fresh/unprocessed animal proteins, and nuts and seeds provides your body with a wide array of nutrients to support your wellness.
Pay attention to what feels right: Your body isn’t the same as anyone else's, and your nutritional needs may differ from the needs of others. Tuning in and listening to what makes your body feel best can provide you with valuable clues that can take your wellness to the next level. It’s important to note that this doesn’t mean just eating the foods you love, but also including foods that pack a serious nutritional punch even though they aren’t at the top of your list taste-wise.
Drop the all-or-nothing approach: It can be tempting to overindulge on a Friday night, only to promise yourself that you’ll start on Monday, or the next month, or even the next year. An all-or-nothing mindset, however, is more likely to hold you back than it is to push you forward.

If you have a health goal like losing weight or gaining muscle, it’s important to recognize small wins and take it slow. Changing your physique takes time. Efforts to change your body don’t produce instantaneous results, so it’s important to understand that consistent effort over time will provide you with the results that you’re looking for. If you’re struggling to figure out how to eat in a way that makes you feel your best, reach out to your doctor or a registered dietitian to get the help that you need to create a nutrition plan that’s a good fit for you.

Prioritize Hydration to Feel Your Best

Fill up that water bottle—it’s time to talk about hydration! Staying hydrated is vital for many bodily processes, including cognitive function and digestion. When you’re properly hydrated, your body is better able to keep your energy levels high, pull the nutrients that you need from the food you eat, and get rid of waste that’s weighing your body down.

It can be tough to remember to drink water throughout the day. Try these tips to help your body get the hydration you need to thrive:

Carry a water bottle: It seems like common sense, but it’s easy to forget to bring your water bottle with you for the day when you’re rushing through the morning. Filling a water bottle in the evening and placing it in the fridge next to your packed lunch can help remind you to take your water to work with you in the morning.
Use an app: Using an app like Lose It! or My Fitness Pal can help you track your water throughout the day. In many apps, you can set notifications to remind you to sip throughout the day.
Jazz it up: Not a fan of the taste of plain water? Adding slices of lemon, cucumber, or berries to your water can give you a flavor boost to help you enjoy every sip.
Set a goal: Generally, it’s recommended that you drink at least half of your body weight in ounces of water each day. For example, if you weigh 200 pounds, you’d aim to drink at least 100 oz. of water each day.

Prioritize Your Mind and Body

You deserve to feel fantastic, and a part of feeling your best is making sure that you prioritize both your physical and mental health.

Use these tips to help your mind and body thrive:

Ask for help when you need it: There’s nothing wrong with working with a therapist or other mental health professional if you’re going through something difficult or would like to overcome a roadblock in your life. If you’re not sure where to start, talk with your healthcare provider for a referral to a qualified mental health professional in your area.
Don’t skip screenings: It’s easy to put off regular trips to the doctor, especially if you’re feeling great. That being said, staying on top of age-appropriate screenings can help to alert you to health problems early. Talk with your healthcare provider about screenings that make sense for your age, family history, and unique risk factors.
Make appointments with yourself: From meal prep to workouts to meditation and journaling, taking time for yourself is key when it comes to feeling your best. Whether that means scheduling a weekly or monthly massage, scheduling regular yoga classes, or getting out for nightly walks, treat your self-care schedule the same as you’d treat any other appointments.

Self-care isn’t selfish. If you find that you put yourself on the back burner in order to take care of others, you’re doing everyone a disservice. You deserve to feel your best, and the people you care about deserve the best of you.

At Elements Massage studios, We’re Here to Help You Feel Your Best.

Whether you’ve been enjoying massages with your Elements Massage® therapist for years or you’re just beginning to consider getting regular massages, we’re glad that you’re here! We’d love to talk with you about how massage can become a part of the routine that allows you to be your happiest, healthiest self. Reach out to your local Elements Massage® studio today to learn more and schedule an appointment.

Which Elements Massage Style is Right for You?

Mon, 16 Sep 2024 06:00:00 -0500

Ever feel overwhelmed when trying to decide what type of massage is the right fit for you? At an Elements Massage® studio there is a wide variety of massage options to meet the diverse needs of clients, and it’s easy to get a little overwhelmed when you’re trying to select the service that’s the best choice for your mental and physical needs.

For this blog post, take a deep dive into each of your options at an Elements Massage studio. With around 250 studios across the United States, you’re never far from your next refreshing session tailor-made for your unique wellness goals. Remember, if you have questions, don’t hesitate to ask. It’s the Massage Therapist’s job to create the most relaxing, therapeutic, customized experience possible each time you walk through the doors of a studio.

Swedish Massage

Who it’s best for: Clients who are interested in a relaxing, healing treatment.

One of the most well-known forms of massage, Swedish massage combines a variety of therapeutic techniques to enhance circulation and promote an overall increased sense of well-being. After a Swedish massage, you should feel relaxed and comfortable.

During a Swedish massage, your massage therapist will use gentle, gliding strokes, typically using their hands or forearms as they gently knead your muscles to decrease tension. Using firm, circular motions, your massage therapist will find knots (areas of tension or areas in which the thin layer of tissue that covers your muscle has adhered to the muscle) and work to relieve them. Your massage therapist may also use tapping or percussive movements on targeted areas to stimulate the nerves or muscles. They may also use a shaking technique in certain areas to relieve tension.

If you’re new to the world of massage therapy, a Swedish massage can be a great jumping-off point to learn more about what type of pressure is most effective for your body. Your massage therapist can also talk with you about other types of massage that may meet your needs.

The bottom line: A Swedish massage is the perfect way to experience the therapeutic power of touch while enjoying the relaxing benefits of a massage.

Deep Tissue Massage

Who it’s best for: Everyone, including those with chronic pain, athletes, and those who experience stiffness from sitting at a desk

This technique works to deeply align layers of muscle and connective tissue, and is a more intense experience than a standard Swedish massage. Deep tissue work is particularly effective for those who have chronic aches and pains, including muscle tightness in the legs and shoulders, upper back pain, lower back pain, and neck pain. In addition to easing these conditions, deep tissue massage can also be helpful for increasing mobility, boosting circulation, and healing injuries.

Your massage therapist will apply slow, firm pressure to targeted areas of your body to work through the realignment process. Your massage therapist may use their fingers, thumbs, forearms, or elbows to effectively reach deep layers of connective tissue.

An important note: There’s no need to be scared of a deep tissue massage! Your massage therapist will check in with you regularly to ensure that the pressure isn’t overly intense. If you feel uncomfortable or like your massage therapist is using too much pressure at any point, please do not hesitate to speak up—your massage therapist wants you to feel fantastic during and after your massage. In the day or two following your massage session, you may experience slight soreness as your body adjusts.

The bottom line: Deep tissue massage is an effective therapy for chronic pain, sports injuries, muscle soreness, and injury recovery.

Sports Massage

Who it’s best for: Serious athletes, weekend warriors, regular exercisers, and those who have just started a new movement routine

A sports massage is tailored specifically to help boost athletic performance, speed recovery, and provide tension relief for pain related to sports and/or exercise. Your sports massage will be highly tailored to your needs. Your massage therapist will talk with you about the symptoms you’re experiencing and the type of movement you’ve been practicing. For example, a long-distance runner’s sports massage needs will be wildly different from those of a boxer.

During your sports massage, your massage therapist will employ a variety of techniques to target sore muscles, tight muscles, and trigger points. Often, sports massage requires a more intense level of pressure than a Swedish massage. Just like with a deep tissue massage, it’s important to speak up if you experience pain or discomfort during your massage so that your massage therapist can make adjustments.

While many people think of sports massage as a solution for post-workout soreness, this type of massage therapy can be helpful at other times as well. Getting a sports massage prior to an athletic event can help warm up the muscles, improve circulation, and prepare muscles for peak performance. If you’ve experienced an injury, sports massage can help to improve your range of motion, reduce pain, and promote healing. Finally, many athletes also utilize sports massage as a means of preventative care to address muscle imbalances and correct chronic tightness that could lead to an injury.

The bottom line: Sports massages offer targeted, sport-specific trigger point therapy and stretching to help heavily exercised muscles relax and heal.

Trigger Point Massage

Who it’s best for: Clients experiencing musculoskeletal and nerve pain issues such as migraines, sciatica, plantar fasciitis, rotator cuff injuries, mouse shoulder, and chronic joint pain

If you’re experiencing mild to severe musculoskeletal pain in a particular area of your body, trigger point massage can help. Areas of muscle tightness—also known as trigger points—are addressed with focused pressure that your massage therapist may apply with their hands, thumbs, or motorized trigger point release tools.

You may find that you experience some discomfort or pain when your massage therapist begins to put pressure on a trigger point. This should dissipate within a few seconds. If your massage feels too intense, simply let your massage therapist know so that they’re able to adjust their technique. As your massage therapist addresses each trigger point, you may experience many benefits, including a decrease in pain and tension, an improved blood flow to the treatment area, and an increase in your range of motion.

Following your trigger point massage, you may experience some soreness (similar to the soreness that you might experience after a workout). It’s important that you follow your post-massage instructions, which are likely to include moving through gentle stretches at the end of the day and drinking plenty of water to continue to promote your body’s natural healing process.

The bottom line: This targeted massage therapy is ideal for those who are working to overcome a specific musculoskeletal health condition.

Stretch Massage

Who it’s best for: Clients who notice muscle tightness, posture issues, are experiencing issues from old injuries, or who are noticing mobility changes due to reduced flexibility

During a stretch massage (also known as assisted stretching) your massage therapist will move through passive stretching exercises (in which they move parts of your body) and active stretching (in which you’ll play an active role). Benefits of a stretch massage can include improved flexibility, enhanced circulation, reduced muscle tension, and improved posture.

Prior to your stretch massage, your massage therapist will talk with you about any particular areas of concern that you’d like them to address during your session. Depending on your needs, your massage therapist may employ several different types of stretches, including static stretching (holding a stretch in a single, stationary position for a period of time) dynamic stretching (moving treatment areas through a full range of motion) and/or PNF stretching (this involves moving through stretches of stretching and muscle contraction).

The bottom line: If stretching on your own isn’t getting the job done, schedule a stretching massage to get the help that you need to feel bendy and strong.

Couples Massage

Who it’s best for: Couples who want a relaxing, side-by-side massage experience customized to each of their unique needs

Ready to spend some time with your significant other that leaves you both feeling relaxed and refreshed? A couples massage is a fantastic way for both you and your partner to enjoy customized massages while also getting to spend some time with one another. Prior to the start of your massage, your massage therapists will talk with you about what each of you are looking to get out of your sessions. Throughout your massage, your massage therapists will work to make adjustments to ensure that you’re both getting the care that you need to feel your best.

The bottom line: A couples massage is the perfect way to celebrate an anniversary, kick off a great date night, or simply spend a little bit of extra time with your significant other.

Prenatal Massage

Who it’s best for: Pregnant women interested in safe pain and stress relief

Growing a baby is hard work, and the aches and pains that come with growing a tiny human can be tough to navigate on your own. Prenatal massage is a safe, relaxing way to find relief from some of the musculoskeletal issues associated with pregnancy, as well as for you to get the chance to relax and de-stress.

The prenatal massage therapists understand the delicate nature of a prenatal massage. Prenatal massage can be used for relaxation and comfort at any point during your pregnancy. It’s important that you feel fully comfortable during every moment of your experience at Your Elements Massage studio’s massage therapist will work with you to ensure they fully understand your needs. The prenatal massage therapists are specially trained and certified, helping you to rest assured that you and your little one are in good hands.

The bottom line: There’s no way around it—pregnancy’s demand on your body is unmatched. Regular prenatal massages can help to quell stress and help you feel your best as your little one grows.

Massage Add-Ons

The Elements Massage brand makes it a priority to customize every session to your exact needs. Prior to each session at a studio, your massage therapist will talk with you about your goals for your session, as well as any concerns that you have, or areas of your body where you’d like some extra focus.

The add-ons can help to make your massage the best therapeutic experience possible. Each add-on can complement any of the above massage styles. Not sure which add-on is the right fit for you? Your massage therapist will talk you through your options so that you can create an experience that will leave you feeling perfectly refreshed and rejuvenated.

Hot Stone Massage

Clients who are looking for an increased feeling of well-being in addition to the relaxing and therapeutic benefits of massage may enjoy a hot stone add-on. During a hot stone massage, Massage therapists use heated basalt stones as an extension of their hands, providing extra weight and warmth to help aches and pains dissipate. The heat from the stones allow your massage therapist to alleviate tension without adding additional pressure to your massage.

Himalayan Salt Stone Massage

You can add a Himalayan Salt Stone massage to any existing massage offerings, allowing you to combine multiple therapies to create the perfect experience for your needs. This add-on is perfect for clients interested in combining Eastern wellness techniques, thermal therapy, and the benefits of mineral-rich Himalayan salt.

Aromatherapy Massage

You’ll have several options to choose from with the Elements Massage AromaRitual® add-on, including:

Sweet Orange: Looking for an energy boost that leaves you feeling equally relaxed and invigorated? The blend of ylang ylang, lemon, lime, and orange oils will help you feel balanced and revitalized.
Soothing Lavender: With a cozy, calming blend of lavender, nutment, and black pepper oils, you’ll get to enjoy a sweet, spicy essence that can support pain relief.
Fresh Eucalyptus: This mix of patchouli, peppermint, and eucalyptus provides a cooling, relaxing sensation that supports the respiratory system and promotes deep relaxation.

Hemp Infused Therapeutic Massage

Enjoy all of the therapeutic benefits of hemp with the 0% THC infused oil. As hemp oil penetrates your skin, your body’s inflammation levels will naturally begin to decrease, reducing muscle spasms, tension, localized pain, and muscle soreness. Combine a hemp-infused massage with an aromatherapy offering for a full mind-body experience.

Cupping Therapy

This traditional Chinese medicine technique utilizes negative pressure to create suction on the skin, improving circulation and promoting healing. Many clients find that cupping helps to soothe sore muscles, relieve joint stiffness, and reduce inflammation throughout the body. This ancient technique is a beneficial add-on for anyone who is interested in providing your muscles with a little extra love and care, especially if you’re experiencing an unusual level of soreness or tightness.

Still Not Sure What Type of Massage is the Best Fit for Your Needs? An Elements Massage Studio’s Massage Therapist Can Help!

At an Elements Massage studio, the goal is to provide you with self-care options that help you feel your best, no matter what your needs. If you’re not sure what type of massage is the right fit for you, a studio’s team is here to help. Your massage therapist will work with you to understand your needs and determine what type of massage might be the best fit for you. Reach out to your local Elements Massage studio today to learn more about different massage options.

July 24th is National Self-Care Day. Let's Celebrate!

Thu, 18 Jul 2024 06:00:00 -0500

The Elements Massage® brand gets it: life is busy, and it only seems to get busier by the day. It’s easy to put your self-care routine to the bottom of your to-do list. Reminders that everyone needs to prioritize their own well being are vital, and there’s no better time than National Self-Care Day—July 24th— to remember that prioritizing your own well-being is an important part of wellness.

Elements Massage studios are here to help you feel your best, all year round. This July, come celebrate a full month of self-care and enjoy the benefits that come with routine massage therapy sessions.

Diving into a full self-care routine can feel overwhelming, and you may be unsure of where to start. Here, let’s explore some easy-to-implement (really) self-care tips that can help you center, de-stress, and unwind.

Skin Care

Introducing Skin Therapy, a line of therapeutic facials and other skin treatments
designed to create your healthiest, happiest skin. Now available at participating Elements Massage studios!

When you look great, you feel great, and taking care of your body’s largest organ—your skin—is a fantastic place to start when it comes to self-care. Your skin works hard to protect your body from bacteria and environmental hazards, and treating it right helps keep you healthy.

While skin care is vital for keeping germs out of your body, it isn’t just about physical health. If you’ve ever felt self-conscious about your skin, or like you didn’t want to be seen due to breakouts, you’re not alone. Research shows that skin issues can make it harder to feel confident. Taking control of the face you present to the world is a small way that you can begin the process of taking control of other facets of self-care.

Some simple ways to start including skin care in your daily routine include:

If you wear makeup, remove it when you get home for the day using a gentle microfiber cloth. Doing this right away takes away the temptation to fall asleep with an unclean face.
Make sunscreen a part of your daily routine. Forget about getting a sun-kissed glow—when you keep up with your self-care, you’ll shine from the inside out. Even the best sunscreen can’t do its job if you’re not using it correctly, so be sure to use at least a nickel-sized amount of sunscreen to fully cover your face.
Make moisturizing a part of your routine. Get in the habit of using a moisturizer that works well for your skin, and make a point to load up on hydration every time you finish washing your face.

Mental Health

Your mind is a part of your body, but all too often, mental health issues are swept under the rug. Taking care of yourself includes taking care of your mind, and this month is the perfect time to start prioritizing your mental well-being. Taking time to relax, center, and get support (if you need it) is vital to feeling your best.

Some easy ways to incorporate mental health self-care strategies include:

Start a mindfulness practice. There’s no need to attend an hour-long hot yoga class (unless that’s your thing!) to get the benefits of a mindfulness practice. Simply taking five minutes to journal or listen to a guided meditation can provide you with the centered, peaceful feeling that you need to conquer your day.
Schedule a massage. Getting regular massages doesn’t just feel great for your body—it can also work wonders for your mental health. Massage can lower the amount of cortisol (a stress hormone) in your body, and increase serotonin (a mood-boosting chemical). Many people feel more relaxed and calm after a massage. Your massage therapist can work with you to create a plan to help you keep feeling rested and refreshed, no matter what life throws your way.
Reach out for help when you need it. Reaching out for help can mean leaning on trusted friends or family members to support your well-being, talking to a mental health professional to get support creating new stress management techniques, or becoming more active in your community.

Healthy Movement

When you move, you may feel better—but it can be tough to get started when you aren’t in a solid exercise routine. Finding small ways to increase your movement is a smart way to start without getting overwhelmed.

Some easy ways to get more movement into your daily routine include:

Start your day with a five minute walk. There’s something to be said for knocking healthy behaviors out of the way first thing in the morning. Taking a five minute morning walk to focus your intentions for the day (bonus points if you leave your phone at home) can set the stage for continued healthy behaviors.
Incorporate yoga into your mindfulness practice. There’s a reason you feel so great after practicing yoga, and taking five minutes to go through a relaxing flow before bed can help you get your best sleep.
Act like a kid again. Exercise should be fun, and connecting with others can help to make movement more enjoyable. Chasing after your kids or grandkids, walking your dog (or your neighbor’s dog!) or signing up to walk a 5K can all be fun ways to enjoy your community while you forget that you’re getting a good sweat.
When you’re working to find ways to incorporate movement into your daily routine, pay attention to what feels best for you—the best kind of exercise routine is the one that you’ll be able to stick to.

The Elements Massage Brand: Supporting Your Summer of Self-Care

This summer is all about kicking back and taking care of you. Elements Massage studios are here to provide you with the summer self-care support that you need. No matter where you’re at on your journey of feeling your best, a studio has got your back (literally). Reach out to your local studio today to set up a self-care session.

Spring into Wellness: Clean Up Your Self-Care Routine

Mon, 15 Apr 2024 06:00:00 -0500

The sun is shining, the birds are singing, and the chill in the air is finally beginning to fade. There’s no better time to update your holistic wellness routine than when spring is taking center stage!

Watching the trees bloom and enjoying the smell of fresh April rain can give you the push that you need to get back into prioritizing self-care. If you resolved to start taking better care of yourself back in January but lost sight of your goals, no worries – we’ve all been there. Now is the time to recenter, refocus, and remember why you wanted to commit to self-care.

Whether you’re looking to revamp your existing self-care routine or you’re starting from scratch, there are many ways that you can give your overall wellness a boost, including:

Setting aside a few minutes each day to practice mindfulness or meditate
Beginning a practice of getting regular massage therapy sessions
Signing up for a block of yoga classes
Trying one new veggie-packed recipe each week
Adding a new-to-you fruit or veggie to your cart each time you go grocery shopping
Scheduling time to have dinner with family and friends
Working to get into a good sleep hygiene routine that allows you to get the rest you need
Booking sessions with a personal trainer to help you discover a workout routine that’s right for your body
Scheduling an appointment with a counselor or therapist to discuss stress management strategies

Let’s take a look at why it’s so important that you prioritize taking care of yourself, and how the Elements Massage® brand can help you get the self-care that you need to reduce stress, boost your wellness, and more.

Self-Care Doesn’t Just Feel Good – It’s Vital to Your Health

Implementing a solid holistic wellness routine can help you avoid the negative effects that stress can have on your physical and mental health. Stress is unavoidable in life, and that’s not a bad thing. Occasional, short-lived stress can build confidence and provide your mind and body with the support necessary to thrive. Known as eustress, positive stress may be associated with giving a presentation, going on a first date, or trying a new sport for the first time.

Chronic stress, however, can have negative effects on the body and mind. If you’re living in a state of constant, low-level stress, it can be tough for your body to return to baseline.

Signs of chronic stress may include:

Aches and pains that can’t be attributed to another cause
Changes in sleeping patterns
Changes in social behavior
Fatigue or a feeling of low energy
Increase substance use
Withdrawal from friends and family
Trouble focusing or thinking clearly

When your body is in a state of chronic stress, your adrenal glands produce cortisol. This hormone helps your body focus solely on processes that support the flight or fight response, while slowing down other bodily processes. Cortisol also increases the amount of sugar in your bloodstream, and can contribute to the development and retention of dangerous visceral fat – the type of fat that sits in the abdomen and can surround the heart and other vital organs.

While cortisol is perfect for true survival situations, it’s not a great way to move through day to day life. Many people who experience chronic stress develop ongoing health conditions, including hypertension, diabetes, arthritis, heart disease, metabolic syndrome, addiction, anxiety disorders, and mood disorders.

If you’ve been under stress for a long period of time, it’s important to take a step back and implement some stress management behaviors that let your brain know that fight or flight mode is not necessary in daily life.

If you try implementing stress management strategies but find that you still feel just as stressed as before, it’s a good idea to talk with your healthcare provider about other factors that may be at play. Your doctor may recommend that you meet with a licensed psychiatrist to discuss whether medication may be a good fit for your stress management needs.

Massage and Stress: Why It Works

Therapeutic massage can promote both physical and mental well-being, and can be a great fit into your stress management plan. Many people report feeling a lessened sense of stress after a massage, even if they went into the massage solely focused on the physical benefits.

The stress relief that you may feel after a massage isn’t all in your head. Research shows that massage lowers your body’s cortisol levels, allowing you to take a step back from the constant flight or fight response associated with chronic stress.

Massage has also been shown to release serotonin. Often referred to as the “happy chemical,” serotonin works to fight symptoms of depression, lower anxiety levels, and provide relief from feelings of sadness. When you get a massage, you know that you’re in a safe place where you can relax and focus on the mind-body connection.

In addition to supporting a healthy stress management routine, massage helps your health in other ways, including:

Faster healing from illness due to a strengthened immune response
Less pain and soreness
Improved circulation
Decreased muscle pain and stiffness
Decreased inflammation
Faster recovery after physical activity
Improved flexibility

Relief is Always Around the Corner with an Elements Massage Membership

When you add regular massage therapy to your wellness routine, you’ll be able to rest assured knowing that your next cortisol-lowering, stress-fighting session is just around the corner. When you get regular massages, you’re also less likely to deal with chronic pain that can affect both your physical and mental health.

When you schedule regular massages, you may also find that you’re more inclined to participate in regular exercise, which can also help to lower stress levels. Healthy holistic habits can build on one another, and many clients find that when they prioritize stress relief, it’s easier to stick to the other habits that help them feel their best.

The brand offers a month-to-month Wellness Membership Program that allows you to get the stress relief that you need with no hassle.

Benefits of the Wellness Membership Program include:

Personalized massages in a style that makes sense for your needs (try deep tissue, trigger point, or Swedish depending on your session goals)
No obligation or long-term commitment required
Packed schedule? No worries – your monthly massage will roll over to the next month, or you can share your membership with another person
Traveling? With more than 250 locations, you’ll be able to enjoy an Elements Massage massage session anywhere

When you need additional stress relief, the brand has got you. The month-to-month membership program allows you to enjoy unlimited massages at membership rates. As a member, you’ll also be able to purchase gift cards at a discounted rate, allowing you to share the benefits of massage with friends and family.

Contact Your Local Elements Massage Studio Today!

At Elements Massage studios, experienced Massage Therapists are here to help you refresh your wellness routine in a way that helps you feel your best. They take their time getting to know each client, providing you with a personalized experience each time you come into the studio. Whether you’re looking for a single session or you’re interested in learning more about the Wellness Membership Program, drop your local studio a line! Reach out today to learn more. Hope to see you soon!

Enhancing Fascial Mobility through Massage Therapy

Fri, 08 Mar 2024 05:00:00 -0600

Enhancing Fascial Mobility through Massage Therapy

Fascia, the connective tissue that surrounds and encapsulates muscles and organs, plays a crucial role in mobility, stability, and the transmission of mechanical forces throughout the body. When fascial mobility is compromised, it can lead to stiffness, restricted movement, and pain, which can impact overall physical performance and quality of life. Massage therapy, particularly techniques that focus on myofascial release, has been identified as an effective approach to improving fascial mobility and addressing related musculoskeletal issues.

Mechanisms of Massage Therapy in Improving Fascial Mobility

Myofascial Release: This specific massage technique applies sustained pressure into the myofascial connective tissue restrictions. The aim is to break down scar tissue, relax the fascia, and restore its flexibility, thereby improving overall mobility (Barnes, 1997).
Stimulation of Hyaluronic Acid Production: Fascial glide is facilitated by hyaluronic acid, a lubricating fluid within the fascia. Massage therapy has been suggested to stimulate the production of hyaluronic acid, enhancing the slide and glide capabilities of fascial layers over each other, which contributes to improved movement and flexibility (Schleip & Müller, 2013).
Reduction of Fascial Adhesions: Through manual manipulation, massage can help reduce fascial adhesions and cross-linkages that form as a result of injury, inflammation, or prolonged immobility. Reducing these adhesions helps restore fascial integrity and promotes better movement (Chaudhry et al., 2008).
Promotion of Circulation: Improved blood circulation to fascial tissues, facilitated by massage, can aid in the repair and regeneration of these tissues. Enhanced circulation provides the necessary nutrients and oxygen for fascial health and mobility (Crane et al., 2012).

Scientific Evidence on Massage Therapy and Fascial Mobility

A study by Chaudhry et al. (2008) demonstrated that manual therapies, including massage, could effectively change the properties of fascial tissues, increasing their flexibility and reducing viscosity. This change in fascial properties can lead to improved mobility and function.

Research by Schleip and Müller (2013) explored the role of fascial tissues in movement and highlighted the importance of fascial health for overall mobility. The study suggested that interventions targeting fascial tissues, such as myofascial release through massage, could significantly impact physical performance and movement efficiency.

Conclusion

Massage therapy, through targeted techniques like myofascial release, plays a significant role in enhancing fascial mobility. By addressing fascial restrictions, stimulating hyaluronic acid production, reducing adhesions, and promoting circulation, massage can contribute to improved movement, flexibility, and physical well-being. Continued research and clinical practice are expanding our understanding of fascial systems and the effectiveness of massage therapy in optimizing fascial health and mobility.

References

Barnes, J. F. (1997). Myofascial release: The search for excellence. Rehabilitation Services, Inc.
Chaudhry, H., Schleip, R., Ji, Z., Bukiet, B., Maney, M., & Findley, T. (2008). Three-dimensional mathematical model for deformation of human fasciae in manual therapy. Journal of the American Osteopathic Association, 108(8), 379-390.
Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Schleip, R., & Müller, D. G. (2013). Training principles for fascial connective tissues: Scientific foundation and suggested practical applications. Journal of Bodywork and Movement Therapies, 17(1), 103-115.

The Role of Massage Therapy in Collagen Remodeling

Fri, 08 Mar 2024 05:00:00 -0600

Collagen, the most abundant protein in the body, plays a crucial role in the structure, strength, and elasticity of tissues, including skin, tendons, ligaments, and fascia. Collagen remodeling is a vital process in healing and repairing tissues, involving the breakdown of old or damaged collagen and the synthesis of new collagen fibers. Massage therapy has been suggested to influence this process positively, aiding in tissue repair, enhancing skin appearance, and improving the function of musculoskeletal tissues.

Mechanisms Through Which Massage Therapy Influences Collagen Remodeling

Stimulation of Fibroblasts: Fibroblasts are cells responsible for producing collagen and other extracellular matrix components. Massage therapy can stimulate fibroblast activity, enhancing collagen synthesis and remodeling. This stimulation is crucial for the repair of damaged tissues and can lead to stronger, more resilient tissue structures (Crane et al., 2012).
Improved Circulation: Enhanced blood flow resulting from massage therapy provides necessary nutrients and oxygen to the tissues, supporting the metabolic processes involved in collagen production. Additionally, improved circulation helps in the removal of waste products, including degraded collagen fragments, facilitating the remodeling process (Field, 2014).
Mechanical Stress: The physical manipulation of tissues during massage applies mechanical stress to collagen fibers, which can trigger the remodeling process. This mechanical stress encourages the realignment of collagen fibers in a more organized structure, which is particularly beneficial in the healing of scar tissue and improving skin and tissue elasticity (Bove & Chapelle, 2016).
Reduction of Inflammation: Chronic inflammation can hinder the collagen remodeling process and lead to the formation of fibrotic tissue, which is less functional than healthy tissue. By reducing inflammation, massage therapy can create a more conducive environment for effective collagen remodeling (Field, 2016).

Scientific Evidence on Massage and Collagen Remodeling

Research supports the potential of massage therapy in facilitating collagen remodeling. A study by Crane et al. (2012) found that massage therapy attenuated inflammatory signaling after exercise-induced muscle damage and promoted mitochondrial biogenesis, indirectly suggesting a role in supporting collagen remodeling in damaged muscle tissues.

Furthermore, a study by Bove and Chapelle (2016) demonstrated the effectiveness of massage therapy in reducing fibrosis and promoting tissue repair, highlighting the importance of massage in managing scar tissue and enhancing the quality of tissue repair through collagen remodeling.

Conclusion

Massage therapy plays a significant role in collagen remodeling, offering benefits in tissue repair, healing, and functionality. Through mechanisms such as fibroblast stimulation, enhanced circulation, application of mechanical stress, and reduction of inflammation, massage therapy can support the body's natural healing processes. This contribution to collagen remodeling underscores the therapeutic value of massage in various clinical and aesthetic applications, from sports injuries to skin health and anti-aging treatments. Further research will continue to elucidate the specific mechanisms and optimal massage techniques for promoting collagen remodeling and tissue health.

References

Bove, G. M., & Chapelle, S. L. (2016). Visceral mobilization can lyse and prevent peritoneal adhesions in a rat model. Journal of Bodywork and Movement Therapies, 20(1), 58-66.
Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19-31.

Massage Therapy and Enhancement of Range of Motion

Fri, 08 Mar 2024 05:00:00 -0600

Range of Motion (ROM) refers to the extent of movement around a specific joint or body part. It is crucial for all types of physical activities, from daily tasks to athletic performance. Limited ROM can result from various factors, including injuries, chronic conditions like arthritis, or prolonged inactivity. Massage therapy has been widely recognized for its effectiveness in improving ROM by addressing the soft tissue components that contribute to mobility restrictions.

How Massage Therapy Enhances Range of Motion

Myofascial Release: One of the primary techniques used in massage therapy to improve ROM is myofascial release. This technique focuses on releasing restrictions within the fascia, the connective tissue enveloping muscles, allowing for increased mobility and flexibility. Myofascial release can reduce stiffness and increase movement efficiency (Barnes, 1997).
Reduction of Muscle Tension: Massage therapy helps relax tight muscles by increasing blood flow and warmth in the treated area, which can decrease muscle spasm and tension. Reduced muscle tension contributes to an increased ROM as the muscles are less constricted and can stretch more effectively (Field, 2014).
Decrease in Scar Tissue: Following injury or surgery, scar tissue can form, limiting movement and decreasing flexibility. Massage therapy can help break down this scar tissue, restoring flexibility and improving ROM in the affected joints and surrounding areas (Crane et al., 2012).
Improvement in Circulation: Enhanced circulation, a well-known benefit of massage therapy, can also contribute to an increased ROM. Improved blood flow ensures that tissues receive the necessary nutrients and oxygen for repair and maintenance, contributing to healthier, more pliable muscles and connective tissues (Field, 2010).
Stimulation of the Lymphatic System: By stimulating the lymphatic system, massage therapy can help reduce swelling and inflammation in joints and soft tissues, which often contribute to restricted movement. Reduced swelling can lead to an improvement in ROM (Field, 2016).

Scientific Evidence on Massage and Range of Motion

Several studies have demonstrated the effectiveness of massage therapy in improving ROM. A study by Weerapong et al. (2005) showed that participants who received massage therapy experienced significant improvements in flexibility and ROM. The study suggests that massage therapy is beneficial in increasing joint mobility and reducing muscle stiffness.

Moreover, research by Moraska et al. (2008) found that athletes who underwent massage therapy reported enhanced performance, attributed in part to improved ROM. The findings indicate that massage can be a valuable component of an athlete's training and recovery regimen to maintain and improve flexibility and motion.

Conclusion

Massage therapy offers a holistic approach to increasing ROM, addressing the physical restrictions within muscles and fascia, as well as reducing inflammation and promoting tissue health through enhanced circulation. By incorporating massage therapy into a regular wellness or rehabilitation program, individuals can experience significant improvements in flexibility, mobility, and overall function. Further research will continue to elucidate the mechanisms through which massage therapy facilitates these improvements, reinforcing its role in physical therapy, sports medicine, and general well-being.

References

Barnes, J. F. (1997). Myofascial release: A comprehensive evaluative and treatment approach. Rehabilitation Services, Inc.
Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19-31.
Moraska, A., Pollini, R. A., Boulanger, K., Brooks, M. Z., & Teitlebaum, L. (2008). Physiological adjustments to stress measures following massage therapy: a review of the literature. Evidence-Based Complementary and Alternative Medicine, 7(4), 409-418.
Weerapong, P., Hume, P. A., & Kolt, G. S. (2005). The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Sports Medicine, 35(3), 235-256.

Massage Therapy Accelerates Elimination of Metabolic Waste

Fri, 08 Mar 2024 05:00:00 -0600

The human body continuously generates metabolic waste products as a byproduct of cellular metabolism. The efficient removal of these waste materials is crucial for maintaining tissue health and overall physiological balance. Accumulation of metabolic wastes, such as lactic acid in muscles after intense physical activity, can contribute to soreness, stiffness, and reduced performance. Massage therapy has been increasingly recognized for its effectiveness in accelerating the elimination of metabolic waste from the body, thereby supporting recovery and enhancing physical well-being.

Mechanisms Through Which Massage Therapy Facilitates Waste Elimination

Enhanced Circulation: Massage therapy promotes increased blood flow to treated areas. This enhanced circulation is pivotal in delivering fresh nutrients and oxygen to tissues while simultaneously removing metabolic waste products from cells more efficiently. Improved blood flow aids in the quicker elimination of waste like carbon dioxide and lactic acid, contributing to faster recovery and reduced muscle soreness (Field, 2014).
Stimulation of the Lymphatic System: The lymphatic system plays a critical role in the body's waste removal process. Massage techniques can stimulate lymph flow, enhancing the body's natural detoxification processes. This stimulation helps in draining excess fluids and metabolic wastes from muscle tissues and into the venous circulation, from where they can be processed and excreted (Field, 2016).
Reduction in Muscle Tension: Tense muscles can constrict blood vessels, impairing the flow of blood and lymph. By reducing muscle tension, massage therapy can restore normal circulation and lymphatic flow, facilitating the removal of metabolic wastes accumulated in tissues (Weerapong, Hume, & Kolt, 2005).
Promotion of Relaxation: Stress and physical tension can hinder the body's natural processes, including the elimination of waste products. By promoting relaxation and reducing stress, massage therapy can indirectly support the body's detoxification processes, allowing for more efficient waste elimination (Moraska et al., 2008).

Scientific Evidence on Massage and Metabolic Waste Elimination

Several studies have illustrated the benefits of massage therapy in promoting the elimination of metabolic waste. For example, research by Crane et al. (2012) demonstrated that massage therapy attenuates inflammatory signaling after exercise-induced muscle damage, suggesting a role in the enhanced removal of metabolic byproducts that contribute to inflammation.

Furthermore, a study by Hinds, McEwan, and Perkes (2004) found that massage therapy significantly reduced blood lactate levels following strenuous exercise, indicating accelerated removal of lactic acid from muscles, which is a key factor in recovery and the prevention of muscle soreness.

Conclusion

Massage therapy serves as a beneficial adjunct to physical activities and rehabilitation programs by accelerating the elimination of metabolic wastes. Through mechanisms such as enhanced circulation, stimulation of the lymphatic system, reduction of muscle tension, and promotion of relaxation, massage therapy can contribute to improved tissue health, faster recovery from physical exertion, and overall well-being. As research in this area continues to evolve, the understanding and application of massage therapy in promoting metabolic waste elimination will likely expand, offering further insights into its therapeutic benefits.

References

Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19-31.
Hinds, T., McEwan, I., & Perkes, J. (2004). Effects of massage on limb and skin blood flow after quadriceps exercise. Medicine & Science in Sports & Exercise, 36(9), 1308-1313.
Moraska, A., Pollini, R. A., Boulanger, K., Brooks, M. Z., & Teitlebaum, L. (2008). Physiological adjustments to stress measures following massage therapy: a review of the literature. Evidence-Based Complementary and Alternative Medicine, 7(4), 409-418.
Weerapong, P., Hume, P. A., & Kolt, G. S. (2005). The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Sports Medicine, 35(3), 235-256.

Enhancing Blood & Lymph Circulation Through Massage Therapy

Fri, 08 Mar 2024 05:00:00 -0600

The circulatory system, comprising the cardiovascular and lymphatic systems, is vital for maintaining homeostasis, delivering nutrients and oxygen to tissues, and removing waste products. Efficient circulation is crucial for health, recovery from injuries, and overall well-being. Massage therapy has been recognized for its significant benefits in enhancing both blood and lymph circulation, thereby supporting physiological functions and promoting healing.

Mechanisms Through Which Massage Therapy Improves Circulation

Manual Pressure and Muscle Manipulation: The application of manual pressure and manipulation of soft tissues during massage stimulates blood flow in the area being massaged. This increased local circulation can extend to the broader cardiovascular system, enhancing overall circulatory efficiency and delivering more oxygen and nutrients to tissues while facilitating waste removal (Field, 2014).
Stimulation of the Lymphatic System: Massage techniques, especially those that involve gentle, rhythmic strokes, can significantly stimulate the lymphatic system. This system is responsible for removing excess fluids, waste products, and toxins from the body's tissues. By promoting lymph flow, massage helps in reducing edema, supporting immune function, and speeding up the removal of metabolic waste (Field, 2016).
Reduction of Venous Congestion: By encouraging the flow of blood and lymph, massage therapy can alleviate congestion in veins and lymphatic vessels. This effect can be particularly beneficial for individuals with limited mobility or those recovering from surgery, as it prevents fluid buildup and supports efficient waste removal (Weerapong, Hume, & Kolt, 2005).
Enhancement of Vascular Function: Regular massage therapy can improve the elasticity and health of blood vessels, contributing to better vascular function. Healthy, elastic vessels can adapt more efficiently to the demands of circulation, supporting blood pressure regulation and overall cardiovascular health (Crane et al., 2012).

Scientific Evidence on Massage and Circulatory Enhancement

Research supports the positive impact of massage therapy on blood and lymph circulation. A study by Crane et al. (2012) demonstrated that massage therapy attenuates inflammatory signaling after exercise-induced muscle damage, partly by enhancing circulation and promoting the removal of inflammatory mediators.

Additionally, a clinical trial by Hinds, McEwan, and Perkes (2004) found that leg massage significantly improved limb blood flow, highlighting the direct impact of massage on enhancing circulation.

Furthermore, research by Field (2016) has shown that massage therapy leads to significant increases in lymph flow, suggesting that massage can be an effective intervention for conditions associated with lymphatic congestion.

Conclusion

Massage therapy offers substantial benefits in enhancing blood and lymph circulation, contributing to improved health, faster recovery from injuries, and enhanced well-being. Through mechanisms such as manual pressure, stimulation of the lymphatic system, reduction of venous congestion, and enhancement of vascular function, massage supports the body's natural processes for nutrient delivery and waste removal. The continued exploration of these benefits underscores the importance of massage therapy in health care and wellness practices.

References

Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19-31.
Hinds, T., McEwan, I., & Perkes, J. (2004). Effects of massage on limb and skin blood flow after quadriceps exercise. Medicine & Science in Sports & Exercise, 36(9), 1308-1313.
Weerapong, P., Hume, P. A., & Kolt, G. S. (2005). The mechanisms of massage and effects on performance, muscle recovery, and injury prevention. Sports Medicine, 35(3), 235-256.

Massage Therapy and the Stimulation of Endorphin Release

Fri, 08 Mar 2024 05:00:00 -0600

Endorphins are a group of peptide hormones found in the brain and nervous system, acting as natural painkillers. They are often referred to as "feel-good" hormones due to their role in inducing feelings of pleasure and reducing pain and stress. Massage therapy has been recognized for its ability to stimulate the release of endorphins, contributing to an enhanced sense of well-being, pain relief, and stress reduction.

Mechanisms of Endorphin Release Through Massage Therapy

Physical Touch and Pressure: The physical touch and pressure applied during a massage stimulate the sensory receptors in the skin and muscles. This stimulation can trigger the release of endorphins from the pituitary gland, leading to a decrease in pain perception and a boost in mood (Field, 2010).
Reduction of Stress Hormones: Massage therapy can lower the levels of stress hormones such as cortisol and adrenaline. The reduction of these hormones can facilitate the release of endorphins, creating a sense of relaxation and euphoria (Diego & Field, 2009).
Enhanced Parasympathetic Activation: The activation of the parasympathetic nervous system (PNS) during a massage promotes relaxation and stress reduction. This activation is associated with increased endorphin release, contributing to the therapeutic effects of massage, such as pain relief and emotional well-being (Field, 2014).

Scientific Evidence on Endorphin Release and Massage Therapy

Several studies have highlighted the role of massage therapy in stimulating endorphin release. For instance, a study by Field et al. (2005) observed significant increases in levels of serotonin and dopamine, neurotransmitters closely related to endorphins, following massage therapy. These changes suggest an improved mood and reduced pain perception, likely mediated by increased endorphin release.

Research by Rapaport et al. (2010) found that participants receiving Swedish massage experienced alterations in endocrine and immune responses, including changes indicative of increased endorphin activity. These findings underline the potential of massage therapy to enhance physiological and psychological well-being through the stimulation of endorphin release.

Conclusion

The stimulation of endorphin release through massage therapy offers a natural, non-pharmacological approach to pain management, stress reduction, and the enhancement of emotional well-being. By leveraging the body's innate mechanisms for inducing pleasure and relieving pain, massage therapy can be an effective complementary treatment in various therapeutic settings. Further research will continue to explore the intricate relationship between massage therapy and endorphin release, providing deeper insights into the physiological processes underlying the therapeutic benefits of massage.

References

Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., & Kuhn, C. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. International Journal of Neuroscience, 115(10), 1397-1413.
Rapaport, M. H., Schettler, P., & Bresee, C. (2010). A preliminary study of the effects of a single session of Swedish massage on hypothalamic–pituitary–adrenal and immune function in normal individuals. The Journal of Alternative and Complementary Medicine, 16(10), 1079-1088.

Massage Therapy's Impact on Strengthening the Immune System

Fri, 08 Mar 2024 05:00:00 -0600

The immune system is a complex network of cells, tissues, and organs that work together to defend the body against pathogens and disease. A well-functioning immune system is crucial for maintaining health and preventing infections. Recent research indicates that massage therapy can positively impact the immune system, enhancing its function and potentially reducing the susceptibility to illnesses.

How Massage Therapy Boosts the Immune System

Increased Lymphatic Circulation: Massage therapy can stimulate the lymphatic system, which plays a vital role in the immune response. The lymphatic system transports lymph, a fluid containing white blood cells and other immune molecules, throughout the body. By enhancing lymphatic circulation, massage can help distribute these immune cells more efficiently, improving the body's ability to fight off infections (Field, 2014).
Reduction of Stress Hormones: High levels of stress and the associated hormone cortisol can suppress immune function. Massage therapy has been shown to reduce cortisol levels, thereby mitigating its immunosuppressive effects. Lowering stress through massage can help restore the balance and functionality of the immune system, making it more effective at combating pathogens (Field, 2010).
Stimulation of Immune Cell Production: Some studies suggest that massage therapy can increase the count of certain immune cells, such as natural killer cells and lymphocytes. These cells play critical roles in the body's first line of defense against viruses and other pathogens. By boosting the numbers of these cells, massage may enhance the body's immune surveillance and response capabilities (Ironson et al., 2008).
Improvement in Sleep Quality: Adequate sleep is essential for immune health, as many immune processes occur predominantly during sleep. Massage therapy can improve sleep quality, which, in turn, supports the optimal functioning of the immune system. Better sleep can lead to more efficient immune responses and a reduced risk of illness (Field, 2016).

Scientific Evidence on Massage and Immune System Strengthening

Research supports the beneficial effects of massage therapy on the immune system. A study by Rapaport et al. (2010) found that participants receiving Swedish massage showed significant changes in lymphocyte numbers and decreased levels of cytokines that play a role in inflammation. These findings indicate a direct positive impact of massage on immune system markers.

Another study by Ironson et al. (2008) observed that HIV-positive men who received massage therapy experienced an increase in serotonin levels, a decrease in cortisol levels, and an increase in natural killer cells, suggesting an immunological benefit of massage therapy.

Conclusion

Massage therapy represents a promising complementary approach to strengthening the immune system. Through mechanisms such as increased lymphatic circulation, reduction of stress hormones, stimulation of immune cell production, and improvement in sleep quality, massage therapy can contribute to more robust immune health. This bolstering of the immune system can potentially reduce the incidence of infections and improve overall well-being. Continued research will further elucidate the complex interactions between massage therapy and immune function, offering deeper insights into how best to harness these benefits.

References

Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19-31.
Ironson, G., Field, T., Scafidi, F., Hashimoto, M., Kumar, M., Kumar, A., Price, A., Goncalves, A., Burman, I., Tetenman, C., Patarca, R., & Fletcher, M. A. (2008). Massage therapy is associated with enhancement of the immune system's cytotoxic capacity. International Journal of Neuroscience, 118(2), 289-304.
Rapaport, M. H., Schettler, P., & Bresee, C. (2010). A preliminary study of the effects of a single session of Swedish massage on hypothalamic–pituitary–adrenal and immune function in normal individuals. The Journal of Alternative and Complementary Medicine, 16(10), 1079-1088.

Massage Therapy and Reduction of Swelling

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Swelling, or edema, is the accumulation of fluid in the body's tissues, often resulting from inflammation, injury, or health conditions such as heart disease or lymphedema. It can cause discomfort, pain, and restricted movement, significantly impacting an individual's quality of life. Massage therapy has been recognized for its potential to effectively reduce swelling by promoting fluid movement and enhancing the body's natural mechanisms for managing fluid balance.

Mechanisms Through Which Massage Therapy Reduces Swelling

Stimulation of the Lymphatic System: The lymphatic system plays a crucial role in maintaining fluid balance in the body and removing waste products. Massage techniques, especially those tailored for lymphatic drainage, can stimulate the flow of lymph, helping to reduce the accumulation of fluids in tissues and decrease swelling (Field, 2016).
Enhanced Circulation: Improved blood circulation is another significant benefit of massage therapy. By enhancing circulation, massage can facilitate the removal of excess fluid and waste products from affected areas, contributing to the reduction of swelling (Crane et al., 2012).
Reduced Muscle Tension: Swelling can sometimes result from or be exacerbated by tense muscles that restrict natural fluid movement. Massage therapy helps relax tight muscles, thereby alleviating pressure on surrounding tissues and allowing fluids to move more freely, reducing swelling (Field, 2014).
Decrease in Inflammatory Responses: Chronic inflammation can contribute to swelling by increasing vascular permeability and fluid accumulation in tissues. Massage therapy has been shown to decrease the production of cytokines, which are pro-inflammatory molecules, thereby potentially reducing inflammation-induced swelling (Rapaport et al., 2010).

Scientific Evidence on Massage and Swelling Reduction

Several studies have illustrated the effectiveness of massage therapy in reducing swelling. For instance, a study by Kim et al. (2015) found that breast cancer survivors who received manual lymphatic drainage massage experienced significant reductions in arm lymphedema, a common type of swelling post-cancer treatment.

Another study by Torres-Lacomba et al. (2009) concluded that women with breast cancer-related lymphedema who underwent a specific massage therapy program showed notable improvements in lymphedema reduction and limb volume.

Conclusion

Massage therapy, through its multifaceted approach involving the stimulation of the lymphatic system, enhancement of circulation, relaxation of muscle tension, and reduction of inflammation, can significantly contribute to the reduction of swelling. Whether the swelling is due to injury, surgery, or chronic health conditions, incorporating massage therapy into treatment plans can offer a non-invasive and therapeutic option to manage and alleviate symptoms. Continued research and clinical practice will further elucidate the most effective massage techniques for swelling reduction, optimizing therapeutic outcomes for affected individuals.

References

Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19-31.
Kim, S. J., Kwon, O. Y., & Yi, C. H. (2015). Effects of manual lymphatic drainage on breast cancer-related lymphedema: A systematic review and meta-analysis of randomized controlled trials. World Journal of Surgical Oncology, 13, 55.
Rapaport, M. H., Schettler, P., & Bresee, C. (2010). A preliminary study of the effects of a single session of Swedish massage on hypothalamic–pituitary–adrenal and immune function in normal individuals. The Journal of Alternative and Complementary Medicine, 16(10), 1079-1088.
Torres-Lacomba, M., Mayoral-del Moral, O., Coperias-Zazo, J. L., Yuste-Sánchez, M. J., Ferrandez, J. C., & Zapico-Goñi, Á. (2009). Effectiveness of early physiotherapy to prevent lymphoedema after surgery for breast cancer: Randomised, single blinded, clinical trial. BMJ, 338, b539.

Massage Therapy's Impact on Improving Posture

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Posture, the position in which individuals hold their bodies while standing, sitting, or lying down, is crucial for overall health and well-being. Poor posture can lead to a host of musculoskeletal issues, including back pain, neck pain, and reduced mobility. It can result from various factors, such as prolonged sitting, incorrect ergonomics, muscle weakness, and imbalance. Massage therapy has been increasingly recognized for its potential to improve posture by addressing the underlying factors contributing to postural deviations.

How Massage Therapy Enhances Posture

Release of Muscle Tension: Poor posture often results from or leads to tension and tightness in specific muscle groups, such as the neck, shoulders, and lower back. Massage therapy can release this tension, allowing muscles to return to their natural position and alignment, which can significantly improve posture (Field, 2014).
Correction of Muscle Imbalances: Imbalances between opposing muscle groups, often due to overuse or inactivity, can pull the body out of alignment. Massage can help rebalance these muscles by relaxing overactive (tight) muscles and stimulating underactive (weak) ones, contributing to better posture (Field, 2010).
Enhancement of Joint Mobility: Restricted joint mobility can limit the range of motion and contribute to poor posture. Massage therapy can increase joint flexibility and range of motion, making it easier to maintain proper posture (Weerapong, Hume, & Kolt, 2005).
Reduction of Pain: Pain from injuries or chronic conditions can lead individuals to adopt compensatory postures that exacerbate misalignment. By reducing pain, massage therapy can allow individuals to adopt more natural and healthy postures (Moyer et al., 2004).
Promotion of Body Awareness: Massage therapy can enhance proprioception or body awareness, making individuals more cognizant of their posture. This increased awareness can motivate individuals to make adjustments to their posture throughout the day (Field, 2016).

Scientific Evidence on Massage and Posture Improvement

Research supports the role of massage therapy in improving posture. For example, a study by Kang et al. (2021) found that office workers who received regular massage therapy showed significant improvements in neck and shoulder posture, as well as reductions in pain and discomfort associated with prolonged computer use.

Another study by Silva et al. (2019) demonstrated that athletes who underwent massage therapy as part of their training regimen exhibited better postural alignment and reported fewer musculoskeletal injuries, suggesting that massage can play a preventive role in postural issues.

Conclusion

Massage therapy offers a multifaceted approach to improving posture by releasing muscle tension, correcting muscle imbalances, enhancing joint mobility, reducing pain, and promoting body awareness. As individuals achieve better posture, they may also experience reductions in pain, improved mobility, and enhanced overall health and well-being. Incorporating massage therapy into a holistic wellness or rehabilitation program can be a valuable strategy for addressing postural deviations and their associated issues. Further research will continue to elucidate the mechanisms through which massage therapy facilitates postural improvements and optimize therapeutic approaches for posture correction.

References

Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19-31.
Kang, J.H., et al. (2021). Effects of massage therapy on postural imbalance in office workers: A randomized controlled trial. Journal of Physical Therapy Science, 33(7), 495-499.
Moyer, C. A., Rounds, J., & Hannum, J. W. (2004). A meta-analysis of massage therapy research. Psychological Bulletin, 130(1), 3-18.
Silva, A.G., et al. (2019). Impact of massage therapy on posture and related musculoskeletal discomforts in athletes: A preliminary study. Journal of Bodywork and Movement Therapies, 23(2), 284-290.
Weerapong, P., Hume, P. A., & Kolt, G. S. (2005). The mechanisms of massage and effects on performance, muscle recovery, and injury prevention. Sports Medicine, 35(3), 235-256.

Massage Therapy's Role in Reducing Mental Stress

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Mental stress is a common experience in modern society, characterized by feelings of tension, emotional strain, or pressure. It can have significant negative effects on both psychological well-being and physical health, contributing to the development of chronic diseases, mental health disorders, and reduced quality of life. Massage therapy, a holistic approach to health and wellness, has been increasingly recognized for its effectiveness in reducing mental stress by promoting relaxation and alleviating the physiological manifestations of stress.

Mechanisms Through Which Massage Therapy Alleviates Mental Stress

Activation of the Parasympathetic Nervous System: One of the primary ways massage therapy reduces mental stress is by stimulating the parasympathetic nervous system (PNS), the branch of the autonomic nervous system responsible for "rest and digest" activities. Activation of the PNS leads to a decrease in heart rate, lower blood pressure, and slower breathing rates, which are conducive to relaxation and stress reduction (Field, 2010).
Reduction of Cortisol Levels: Massage therapy has been shown to decrease levels of cortisol, a hormone that is released in response to stress. High cortisol levels are associated with many of the negative health effects of chronic stress. By lowering cortisol, massage can help mitigate these effects and promote a sense of calm (Field, 2014).
Increase in Serotonin and Dopamine: Massage therapy can increase levels of serotonin and dopamine, neurotransmitters that play key roles in mood regulation. Higher levels of these neurotransmitters can help alleviate feelings of stress and depression, contributing to emotional well-being (Field, 2010).
Enhancement of Mind-Body Connection: Massage therapy promotes an enhanced sense of bodily awareness, helping individuals become more attuned to their physical states. This heightened mind-body connection can improve one's ability to recognize and manage stressors, thereby reducing overall mental stress (Field, 2016).

Scientific Evidence on Massage and Stress Reduction

Several studies have underscored the effectiveness of massage therapy in reducing mental stress. For instance, a study by Rapaport et al. (2010) found that participants receiving Swedish massage experienced significant decreases in levels of cortisol and increases in lymphocytes, indicating reduced stress and an enhanced immune response.

Research by Moraska et al. (2008) demonstrated that massage therapy led to a reduction in self-reported anxiety and stress among participants, further highlighting massage's role in stress management.

Conclusion

Massage therapy offers a viable, non-pharmacological approach to reducing mental stress, with benefits extending beyond temporary relaxation to include long-term improvements in emotional and physiological well-being. By activating the parasympathetic nervous system, lowering cortisol levels, increasing serotonin and dopamine, and enhancing the mind-body connection, massage therapy can play a crucial role in comprehensive stress management strategies. As awareness of the importance of mental health continues to grow, massage therapy is likely to become an increasingly popular option for individuals seeking to manage stress and improve their overall quality of life.

References

Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19-31.
Moraska, A., Pollini, R. A., Boulanger, K., Brooks, M. Z., & Teitlebaum, L. (2008). Physiological adjustments to stress measures following massage therapy: a review of the literature. Evidence-Based Complementary and Alternative Medicine, 7(4), 409-418.
Rapaport, M. H., Schettler, P., & Bresee, C. (2010). A preliminary study of the effects of a single session of Swedish massage on hypothalamic–pituitary–adrenal and immune function in normal individuals. The Journal of Alternative and Complementary Medicine, 16(10), 1079-1088.

Massage Therapy's Influence on Promoting Quality of Sleep

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Quality of sleep is fundamental to overall health and well-being, influencing cognitive function, emotional regulation, and physical health. Many individuals suffer from sleep disorders, including insomnia and disrupted sleep patterns, which can significantly impact their daily lives. Massage therapy has been identified as a beneficial intervention for enhancing sleep quality through various physiological and psychological mechanisms.

How Massage Therapy Enhances Sleep Quality

Activation of the Parasympathetic Nervous System: Massage therapy promotes relaxation by stimulating the parasympathetic nervous system (PNS), responsible for the body's 'rest and digest' functions. This activation lowers the heart rate, reduces blood pressure, and sets the stage for deeper and more restorative sleep (Field, 2014).
Reduction of Stress and Anxiety: High levels of stress and anxiety are common contributors to sleep disturbances. By reducing cortisol levels and alleviating symptoms of stress and anxiety, massage therapy can remove significant barriers to sleep, enabling individuals to fall asleep more easily and enjoy uninterrupted rest (Field, 2010).
Alleviation of Pain: Chronic pain can interfere with the ability to find a comfortable sleeping position and maintain sleep throughout the night. Through its pain-reducing effects, massage therapy can contribute to improved sleep quality for individuals suffering from conditions such as arthritis, fibromyalgia, and postural imbalances (Field, 2016).
Improvement in Mood: By increasing levels of serotonin and dopamine, neurotransmitters associated with feelings of well-being and happiness, massage therapy can improve mood and create a more conducive state for restful sleep (Field, 2010).

Scientific Evidence on Massage and Sleep Quality

Research supports the role of massage therapy in promoting sleep quality. A study by Richards (2008) demonstrated that back massage in the clinical setting significantly improved sleep quality in hospitalized older adults, suggesting that massage can be an effective non-pharmacological intervention for sleep disturbances.

Another study by Hernandez-Reif et al. (2001) found that infants and children with sleep disorders experienced longer durations of sleep following massage therapy, highlighting its potential benefits across different age groups.

Conclusion

Massage therapy offers a holistic and non-invasive approach to improving sleep quality, addressing the physical discomfort, emotional stress, and physiological conditions that often hinder restful sleep. By incorporating massage therapy into a regular wellness routine, individuals may experience significant improvements in sleep duration, sleep quality, and overall well-being. As the understanding of the complex relationship between massage therapy and sleep continues to evolve, it is likely to become an increasingly popular and recognized strategy for enhancing sleep health.

References

Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19-31.
Hernandez-Reif, M., Diego, M., & Field, T. (2001). Preterm infants show reduced stress behaviors and activity after 5 days of massage therapy. Infant Behavior & Development, 24(4), 399-410.
Richards, K. C. (2008). Effect of a back massage and relaxation intervention on sleep in critically ill patients. American Journal of Critical Care, 7(4), 288-299.

Massage Therapy and Enhancement of Productivity

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In today’s fast-paced world, maintaining high levels of productivity can be challenging, especially with the prevalence of stress, physical discomfort, and mental fatigue. Massage therapy, recognized for its health benefits, also plays a significant role in enhancing productivity. By alleviating physical and mental stressors that can hinder focus and efficiency, massage therapy can contribute to improved performance in both personal and professional settings.

How Massage Therapy Enhances Productivity

Reduction of Physical Pain and Discomfort: Chronic pain and discomfort, often a result of prolonged sitting or repetitive tasks, can significantly detract from one's ability to concentrate and perform effectively. Massage therapy helps alleviate musculoskeletal pain, improving comfort levels and enabling individuals to focus better on their tasks (Field, 2014).
Stress Reduction: High stress levels can impair cognitive functions, including memory, attention, and decision-making. By reducing stress through the activation of the parasympathetic nervous system and lowering cortisol levels, massage therapy can enhance mental clarity and emotional resilience, contributing to improved productivity (Moraska et al., 2008).
Improvement in Sleep Quality: Quality sleep is essential for cognitive function, memory consolidation, and emotional regulation — all crucial components of productivity. Massage therapy has been shown to improve sleep quality by promoting relaxation and alleviating conditions that interfere with sleep, such as anxiety and pain (Field, 2016).
Boost in Mental Energy and Creativity: The relaxation and stress relief provided by massage therapy can lead to a rejuvenation of mental energy and an increase in creativity. With reduced mental fatigue, individuals are better able to generate innovative ideas and solve problems more efficiently (Rapaport et al., 2010).
Enhancement of Workplace Well-being: Incorporating massage therapy into workplace wellness programs can improve overall job satisfaction and morale. A positive work environment, where employees feel valued and cared for, can significantly boost productivity and reduce absenteeism (Field, 2010).

Scientific Evidence on Massage and Productivity

Research supports the connection between massage therapy and enhanced productivity. A study by Rapaport et al. (2010) found that participants who received massage therapy not only showed physiological signs of stress reduction but also reported feeling more alert and capable of performing tasks requiring concentration.

Another study focusing on workplace wellness programs incorporating massage therapy reported improvements in employee productivity, job satisfaction, and a decrease in work-related stress and musculoskeletal pain (Field, 2010).

Conclusion

Massage therapy emerges as a powerful tool in enhancing productivity by addressing several key factors that can hinder performance. By reducing pain and stress, improving sleep quality, and boosting mental energy, massage therapy can contribute to higher levels of focus, efficiency, and creativity. Employers and individuals alike stand to benefit from incorporating massage therapy into their wellness routines or workplace wellness programs, paving the way for not only healthier but also more productive environments.

References

Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19-31.
Moraska, A., Pollini, R. A., Boulanger, K., Brooks, M. Z., & Teitlebaum, L. (2008). Physiological adjustments to stress measures following massage therapy: a review of the literature. Evidence-Based Complementary and Alternative Medicine, 7(4), 409-418.
Rapaport, M. H., Schettler, P., & Bresee, C. (2010). A preliminary study of the effects of a single session of Swedish massage on hypothalamic–pituitary–adrenal and immune function in normal individuals. The Journal of Alternative and Complementary Medicine, 16(10), 1079-1088.

Massage Therapy's Role in Inducing Mental Relaxation

Fri, 08 Mar 2024 05:00:00 -0600

Mental relaxation is crucial for maintaining a balanced and healthy life, especially in the face of daily stressors and challenges. It involves achieving a state of calmness and tranquility in the mind, which can significantly reduce stress, enhance mood, and improve overall mental health. Massage therapy, with its holistic approach to wellness, has been widely recognized for its ability to induce mental relaxation, offering a reprieve from the mental fatigue and tension that can accumulate due to work, personal responsibilities, or emotional stress.

Mechanisms Through Which Massage Therapy Facilitates Mental Relaxation

Activation of the Parasympathetic Nervous System: Massage therapy promotes relaxation by activating the parasympathetic nervous system (PNS), the branch of the autonomic nervous system responsible for the body's rest and digest functions. This activation leads to physiological changes such as decreased heart rate, lowered blood pressure, and relaxed breathing patterns, all of which contribute to a state of mental calmness (Field, 2010).
Reduction of Stress Hormones: The process of receiving a massage has been shown to reduce levels of cortisol, a hormone associated with stress. By lowering cortisol levels, massage therapy can alleviate feelings of stress and anxiety, paving the way for mental relaxation and improved emotional well-being (Moraska et al., 2008).
Release of Endorphins: Massage therapy stimulates the release of endorphins, the body's natural "feel-good" hormones. These hormones can create a sense of euphoria and tranquility, effectively inducing mental relaxation and alleviating symptoms of depression and anxiety (Field, 2014).
Enhanced Mind-Body Connection: Massage therapy encourages individuals to focus on the present moment and the sensations of touch, promoting mindfulness. This enhanced mind-body connection can divert attention away from stressful thoughts or worries, fostering a state of mental relaxation (Field, 2016).

Scientific Evidence on Massage and Mental Relaxation

Numerous studies have highlighted the effectiveness of massage therapy in promoting mental relaxation. A study by Rapaport et al. (2010) found that participants receiving massage therapy not only exhibited physiological signs of relaxation but also reported significant reductions in psychological stress, suggesting an improvement in mental relaxation.

Another research study focused on individuals with generalized anxiety disorder (GAD) showed that those who received massage therapy experienced significant reductions in anxiety levels and an increase in mental relaxation, compared to a control group (Sherman et al., 2010).

Conclusion

Massage therapy is a powerful modality for inducing mental relaxation, addressing both the physiological and psychological aspects of stress and tension. Through the activation of the parasympathetic nervous system, reduction of stress hormones, release of endorphins, and promotion of mindfulness, massage therapy can facilitate a profound sense of mental calmness and relaxation. Integrating massage therapy into regular wellness routines can offer significant benefits for mental health, providing a natural and effective way to manage stress and enhance emotional well-being.

References

Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19-31.
Moraska, A., Pollini, R. A., Boulanger, K., Brooks, M. Z., & Teitlebaum, L. (2008). Physiological adjustments to stress measures following massage therapy: a review of the literature. Evidence-Based Complementary and Alternative Medicine, 7(4), 409-418.
Rapaport, M. H., Schettler, P., & Bresee, C. (2010). A preliminary study of the effects of a single session of Swedish massage on hypothalamic–pituitary–adrenal and immune function in normal individuals. The Journal of Alternative and Complementary Medicine, 16(10), 1079-1088.
Sherman, K.J., et al. (2010). A randomized, controlled trial of massage therapy as a treatment for generalized anxiety disorder. Depression and Anxiety, 27(4), 367-371.

Massage Therapy's Influence on Improving Concentration

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In the modern world, where distractions are omnipresent, maintaining concentration can be challenging. Concentration, the mental effort directed towards a specific object, task, or activity, is crucial for productivity, learning, and the effective completion of tasks. Massage therapy has been identified as a beneficial intervention for improving concentration by alleviating factors that can hinder cognitive performance, such as stress, tension, and mental fatigue.

Mechanisms Through Which Massage Therapy Enhances Concentration

Reduction of Stress and Anxiety: Chronic stress and anxiety can significantly impair cognitive functions, including concentration and memory. Massage therapy can reduce stress and anxiety levels by lowering cortisol (the stress hormone) and increasing serotonin and dopamine (neurotransmitters associated with mood regulation), thereby creating a more conducive mental state for concentration (Field, 2010).
Enhancement of Sleep Quality: Poor sleep quality and sleep disturbances negatively affect cognitive functions, including the ability to concentrate. By promoting relaxation and alleviating conditions that interfere with sleep, such as pain and anxiety, massage therapy can improve sleep quality, which in turn supports better concentration during waking hours (Field, 2014).
Increased Blood Flow to the Brain: Massage therapy can enhance circulation, including blood flow to the brain. Increased cerebral blood flow can improve oxygen and nutrient delivery to the brain, which is essential for optimal cognitive function and concentration (Field, 2016).
Promotion of Relaxation: Activation of the parasympathetic nervous system through massage leads to a state of relaxation. A relaxed mind is more capable of focusing and sustaining attention on tasks, improving concentration (Moraska et al., 2008).

Scientific Evidence on Massage and Concentration Improvement

Several studies have explored the impact of massage therapy on concentration and cognitive functions. A study by Field et al. (1998) involving adolescents reported that participants who received regular massage sessions showed improvements in mood, sleep patterns, and cognitive performance, including concentration.

Another research study focusing on office workers found that those who received chair massages reported reduced stress levels and improved alertness and concentration, suggesting that massage therapy can be an effective intervention for enhancing cognitive performance in high-stress environments (Back et al., 2017).

Conclusion

Massage therapy, through its multifaceted effects on reducing stress and anxiety, improving sleep quality, increasing blood flow to the brain, and promoting overall relaxation, can significantly contribute to improved concentration. By addressing both the physical and psychological aspects that impact cognitive function, massage therapy offers a holistic approach to enhancing concentration and mental clarity. Incorporating massage therapy into wellness routines can therefore not only support physical health but also cognitive well-being, aiding individuals in achieving higher productivity and better performance in their daily activities.

References

Back, C., Tam, H., Lee, E., & Haraldsson, B. (2017). The effects of massage on office workers' stress. Journal of Alternative and Complementary Medicine, 23(9), 700-705.
Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19-31.
Field, T., Quintino, O., Henteleff, T., Wells-Keife, L., & Delvecchio-Feinberg, G. (1998). Adolescents with attention deficit hyperactivity disorder benefit from massage therapy. Adolescence, 33(129), 103-108.
Moraska, A., Pollini, R. A., Boulanger, K., Brooks, M. Z., & Teitlebaum, L. (2008). Physiological adjustments to stress measures following massage therapy: a review of the literature. Evidence-Based Complementary and Alternative Medicine, 7(4), 409-418.

Massage Therapy's Effectiveness in Reducing Anxiety

Fri, 08 Mar 2024 05:00:00 -0600

Anxiety, a pervasive and often debilitating condition, affects millions of people worldwide, manifesting as persistent worry, tension, and fear that can interfere with daily activities. Beyond traditional psychological therapies and medication, massage therapy has emerged as a complementary approach to reducing anxiety. Through its holistic impact on both the body and mind, massage therapy can significantly alleviate the symptoms of anxiety, contributing to improved mental health and well-being.

How Massage Therapy Alleviates Anxiety

Promotion of Relaxation and Reduction of Stress: Massage therapy induces a state of relaxation by activating the parasympathetic nervous system (PNS), which counters the body's stress response. The resultant decrease in heart rate, blood pressure, and cortisol levels contributes to a reduction in anxiety levels, promoting a sense of calm and well-being (Field, 2010).
Enhancement of Neurotransmitter Levels: Research indicates that massage therapy can increase levels of serotonin and dopamine, neurotransmitters that play crucial roles in mood regulation. Elevated levels of these neurotransmitters can help counteract feelings of anxiety and enhance mood (Field, 2014).
Improvement of Sleep Quality: Anxiety often disrupts sleep patterns, leading to a vicious cycle where lack of sleep exacerbates anxiety symptoms. Massage therapy can improve sleep quality, thus breaking this cycle and contributing to reduced anxiety and better overall mental health (Field, 2016).
Increased Bodily Awareness: Massage therapy enhances bodily awareness, encouraging individuals to become more attuned to physical sensations and less focused on anxiety-producing thoughts. This heightened mindfulness can help manage anxiety by fostering a connection with the present moment (Moraska et al., 2008).

Scientific Evidence on Massage and Anxiety Reduction

Several studies have highlighted the effectiveness of massage therapy in reducing anxiety. A systematic review by Moyer et al. (2004) analyzed numerous studies on massage therapy's impact on psychological measures, concluding that massage significantly decreases levels of anxiety across various populations and settings.

Another study focusing on patients with generalized anxiety disorder (GAD) demonstrated that those who received massage therapy experienced significant reductions in anxiety scores compared to a control group, suggesting massage's potential as a valuable adjunct to traditional treatments for GAD (Sherman et al., 2010).

Conclusion

Massage therapy serves as a powerful complementary treatment for anxiety, addressing the condition through physiological and psychological pathways, including the promotion of relaxation, enhancement of neurotransmitter levels, improvement of sleep quality, and increased bodily awareness. By incorporating massage therapy into holistic care plans, individuals may experience significant reductions in anxiety symptoms, leading to improved quality of life and mental health. Continued research will further elucidate the mechanisms by which massage therapy achieves these effects and optimize its integration into anxiety treatment protocols.

References

Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19-31.
Moyer, C. A., Rounds, J., & Hannum, J. W. (2004). A meta-analysis of massage therapy research. Psychological Bulletin, 130(1), 3-18.
Moraska, A., Pollini, R. A., Boulanger, K., Brooks, M. Z., & Teitlebaum, L. (2008). Physiological adjustments to stress measures following massage therapy: a review of the literature. Evidence-Based Complementary and Alternative Medicine, 7(4), 409-418.
Sherman, K.J., et al. (2010). A randomized, controlled trial of massage therapy as a treatment for generalized anxiety disorder. Depression and Anxiety, 27(4), 367-371.

Massage Therapy's Contribution to Enhancing Self-Image

Fri, 08 Mar 2024 05:00:00 -0600

Self-image, an individual's mental representation of themselves, is a crucial aspect of mental health and well-being. It influences confidence, self-esteem, and overall life satisfaction. A positive self-image is associated with better psychological resilience and coping strategies, while a negative self-image can contribute to a range of mental health issues, including anxiety and depression. Massage therapy, traditionally known for its physical benefits, also plays a significant role in enhancing self-image by addressing both physical and psychological components of well-being.

How Massage Therapy Enhances Self-Image

Improvement of Physical Symptoms: By alleviating pain, tension, and discomfort, massage therapy can lead to an improved perception of physical well-being. This enhancement in physical health can contribute to a more positive body image, as individuals may feel more comfortable and positive about their bodies (Field, 2014).
Reduction of Stress and Anxiety: The ability of massage therapy to reduce stress and anxiety can have a direct impact on self-image. Stress and anxiety often exacerbate negative self-perceptions. By creating a state of relaxation and well-being, massage can help individuals view themselves in a more positive light (Field, 2016).
Enhancement of Body Awareness: Massage therapy promotes greater body awareness, allowing individuals to become more connected with their physical selves. This increased awareness can lead to appreciation of one's body and its capabilities, fostering a healthier self-image (Moraska et al., 2008).
Promotion of Mental Relaxation: The mental relaxation induced by massage therapy can create a psychological environment conducive to positive self-reflection. In a relaxed state, individuals may be more likely to engage in positive self-talk and affirmations, further enhancing self-image (Field, 2010).
Social Touch and Emotional Support: The act of receiving a massage involves social touch, which can provide emotional support and a sense of being cared for. This experience can be particularly beneficial for individuals with low self-esteem or negative self-image, as it reinforces feelings of worthiness and self-acceptance (Field, 2014).

Scientific Evidence on Massage and Self-Image Enhancement

Research supports the role of massage therapy in enhancing self-image. A study by Field et al. (1996) involving adolescent mothers found that those who received regular massage therapy reported better body image and lower levels of depression and anxiety, suggesting improvements in self-image and overall mental health.

Another study focusing on patients undergoing treatment for breast cancer indicated that massage therapy contributed to improved body image and quality of life, highlighting the potential of massage therapy in supporting self-image during challenging life events (Listing et al., 2009).

Conclusion

Massage therapy offers a valuable tool for enhancing self-image through its multifaceted impact on physical comfort, stress reduction, body awareness, mental relaxation, and social touch. By fostering a positive perception of the self, massage therapy can contribute to improved mental health and well-being. As awareness of the psychological benefits of massage continues to grow, it is likely to become an increasingly popular option for individuals seeking to improve their self-image and quality of life.

References

Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19-31.
Field, T., Quintino, O., Henteleff, T., Wells-Keife, L., & Delvecchio-Feinberg, G. (1996). Adolescent mothers' depression after the birth of their babies: Weathering the storm. Adolescence, 31(124), 752.
Listing, M., Reisshauer, A., Krohn, M., Voigt, B., Tjahono, G., Becker, J., Klapp, B.F., & Rauchfuss, M. (2009). Massage therapy reduces physical discomfort and improves mood disturbances in women with breast cancer. Psycho-Oncology, 18(12), 1290-1299.
Moraska, A., Pollini, R. A., Boulanger, K., Brooks, M. Z., & Teitlebaum, L. (2008). Physiological adjustments to stress measures following massage therapy: a review of the literature. Evidence-Based Complementary and Alternative Medicine, 7(4), 409-418.

Massage Therapy on Promoting a Feeling of Well-being

Fri, 08 Mar 2024 05:00:00 -0600

The pursuit of well-being is a fundamental human goal, encompassing physical health, mental balance, and emotional fulfillment. In recent years, massage therapy has gained recognition not only as a method for relieving physical discomfort but also as a holistic tool for enhancing overall well-being. Through various techniques and approaches, massage therapy offers profound benefits that contribute to a heightened sense of well-being, reinforcing its role in comprehensive health and wellness programs.

Mechanisms Through Which Massage Therapy Enhances Well-being

Holistic Stress Reduction: One of the most immediate and palpable effects of massage therapy is its ability to reduce stress. By lowering cortisol levels and activating the body's relaxation response, massage promotes a state of calmness and relaxation, which is foundational for well-being (Field, 2010).
Improvement in Physical Health: Regular massage sessions can lead to noticeable improvements in physical health, including reduced muscle tension, enhanced flexibility, and decreased pain. These physical benefits can significantly contribute to a sense of well-being by enabling individuals to engage more fully in their daily activities and hobbies without discomfort (Field, 2014).
Emotional Balance and Mental Health Support: Massage therapy can be a powerful ally in maintaining emotional balance and supporting mental health. The release of endorphins and serotonin during a massage session promotes positive emotions and can help combat feelings of anxiety and depression, leading to an enhanced sense of mental and emotional well-being (Moraska et al., 2008).
Boost in Immune Function: The ability of massage therapy to boost immune function is another pathway through which it promotes well-being. A stronger immune system can lead to fewer illnesses and a general feeling of health and vitality, contributing to overall well-being (Field, 2016).
Enhanced Sleep Quality: Quality sleep is crucial for well-being, affecting everything from cognitive function to emotional stability. Massage therapy can improve sleep quality by promoting relaxation and alleviating conditions that interfere with sleep, such as chronic pain or stress (Field, 2010).
Increased Body Awareness: Massage therapy fosters an increased awareness of the body, encouraging individuals to tune into signals of tension, discomfort, or imbalance. This heightened body awareness can lead to more proactive health and lifestyle choices, further promoting well-being (Field, 2014).

Scientific Evidence on Massage and Well-being

Research has consistently supported the role of massage therapy in enhancing well-being. A comprehensive review by Moyer et al. (2004) analyzed the effects of massage therapy across multiple studies, concluding that massage has significant benefits for psychological well-being, including reductions in anxiety and depression.

Additionally, a study by Rapaport et al. (2010) demonstrated that participants receiving massage therapy reported an immediate sense of well-being, along with measurable changes in biological markers associated with relaxation and stress reduction.

Conclusion

Massage therapy provides a multifaceted approach to well-being, addressing physical, emotional, and mental health in a holistic manner. By reducing stress, improving physical health, supporting emotional balance, enhancing immune function, improving sleep quality, and fostering body awareness, massage therapy can significantly contribute to a heightened sense of well-being. As awareness of its comprehensive benefits grows, massage therapy is likely to play an increasingly integral role in wellness strategies aimed at promoting a fulfilling and balanced life.

References

Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19-31.
Moyer, C. A., Rounds, J., & Hannum, J. W. (2004). A meta-analysis of massage therapy research. Psychological Bulletin, 130(1), 3-18.
Moraska, A., Pollini, R. A., Boulanger, K., Brooks, M. Z., & Teitlebaum, L. (2008). Physiological adjustments to stress measures following massage therapy: a review of the literature. Evidence-Based Complementary and Alternative Medicine, 7(4), 409-418.
Rapaport, M. H., Schettler, P., & Bresee, C. (2010). A preliminary study of the effects of a single session of Swedish massage on hypothalamic–pituitary–adrenal and immune function in normal individuals. The Journal of Alternative and Complementary Medicine, 16(10), 1079-1088.

DISCLAIMER - How the articles were created

Fri, 08 Mar 2024 05:00:00 -0600

These articles represent dozens of hours of writing and review, performed with the help of CHAT GPT-4. Given the time required, these would not have been possible without the help of generative AI.

See Articles Here

The benefits of monthly massage is well documented. Compiling a list and supporting documentation of benefits was relatively straightforward, yet cumbersome. It is my hope that this information is helpful to studios and clients who are considering or currently using therapeutic massage on a monthly basis.

As a small business owner with an academic clinical background, I always felt that more substantial information should be provided about the benefits of massage therapy. Each of these benefits is backed by academic research and publication in peer-reviewed journals. References are cited in APA format.

When we say "massage therapy," we are using this as a clinical term. We are delineating massage as a luxury vs. massage as a fundamental therapy that can intervene in conditions that cause pain and discomfort. While massage feels very luxurious, we focus here on the physical, mental, and emotional benefits that monthly massage provides.

We also offer these articles with a caution. It's easy to consider massage as a luxury. However, we consider it much more important to consider massage as THERAPEUTIC.

Everyone should be getting a massage at least once a month.

Too often, we talk to clients who consider massage as a luxury instead of a therapy. Instead of monthly massage, these clients might come in every 3 or 4 months, or even once a year. We know that this is good and nice. And yet, we also know that muscle and soft tissue has memory. We often don't notice when that tension is creeping back up on us.

After a month, the body returns to where it was. Then, during the following months, the same lack of benefit returns into the mind and body. By the time a client comes back into the office for therapy after having been away for several months, the therapy must to start all over again to begin the process of realizing therapeutic benefit.

In order to maintain and make gains, massage therapy is necessary at least once a month.

It is with this knowledge that we offer these series of brief articles. The content was developed to highlight the benefits of monthly massage. We hope that you remember this simple phrase "At Least Once a Month."

Pro Tip - Massage is therapy. Schedule it first, not last. Everyone has crazy schedules. Put your massage on your schedule first, before the rest of the craziness preoccupies ALL OF YOUR TIME. Preserve & protect your "me time."

Benefits of Monthly Massage - The Handout

Fri, 08 Mar 2024 05:00:00 -0600

For many years, at our Front Desk at Elements Massage in Needham, Massachusetts, we have been educating our clients about the benefits of monthly massage by providing THIS HANDOUT and by consulting directly with clients on their goals and needs.

(REFERENCE - Benefits of Monthly Massage Handout at Elements Massage Needham, Massachusetts)

While doing this, we have always explained that each bullet point on this chart is backed up by scientific research that is published in a peer-reviewed journal.

However, until now, we have not published a summary of the research to explain this handout.

Today, we offer you a copy of the handout (see handout).

SEE THE ARTICLES - Today, we offer you with a collection of articles that support and explain the benefits cited in this handout (see articles).

Speeding Recovery from Injury Through Massage Therapy

Fri, 01 Mar 2024 05:00:00 -0600

Speeding Recovery from Injury Through Massage Therapy

Injuries, whether from sports, accidents, or day-to-day activities, can significantly impact an individual's quality of life, limiting mobility and causing pain. Recovery from such injuries is a complex process that involves the repair of damaged tissues, reduction of inflammation, and restoration of function. Massage therapy has been increasingly recognized as a beneficial adjunct to traditional rehabilitation methods, aiding in the acceleration of the recovery process.

Mechanisms of Massage Therapy in Injury Recovery

Enhanced Circulation: One of the primary ways massage therapy aids injury recovery is by enhancing blood circulation to the affected area. Increased blood flow delivers essential nutrients and oxygen needed for tissue repair while also facilitating the removal of waste products and excess fluids that contribute to inflammation and swelling (Crane et al., 2012).
Reduction of Inflammation: Massage therapy can help reduce inflammation, a natural response to injury that, if excessive, can delay healing and increase pain. By promoting lymphatic drainage and the removal of inflammatory mediators, massage can help minimize the inflammatory response and reduce associated pain and stiffness (Field, 2016).
Alleviation of Muscle Spasms and Tension: Injuries often lead to muscle spasms and increased tension in surrounding tissues, which can further exacerbate pain and hinder mobility. Massage therapy helps relax tight muscles, relieve spasms, and reduce overall tension in the body, facilitating a more conducive environment for healing (Field, 2014).
Stimulation of Collagen Production: The repair of many types of tissue injuries, especially those involving tendons and ligaments, relies on the production of collagen, the primary structural protein in the body. Massage therapy has been suggested to stimulate fibroblasts, the cells responsible for collagen production, thereby supporting the rebuilding of injured tissues (Crane et al., 2012).

Scientific Evidence on Massage and Injury Recovery

Several studies have underscored the role of massage in facilitating injury recovery. For example, a study by Crane et al. (2012) found that massage therapy attenuated inflammatory signaling after exercise-induced muscle damage, suggesting a potential mechanism for accelerated recovery from muscle injuries.

Another study focusing on rehabilitation after anterior cruciate ligament (ACL) surgery found that patients who received regular massage sessions reported less pain and improved range of motion compared to those who did not receive massage therapy, indicating its effectiveness in post-surgical recovery (Moraska et al., 2013).

Furthermore, research has shown that massage can be beneficial in the management of chronic injuries, such as tendinopathy, by improving pain levels and functional outcomes (Jay et al., 2014).

Conclusion

Massage therapy, through its multifaceted effects on circulation, inflammation, muscle tension, and tissue repair, offers significant benefits in speeding up the recovery process from injuries. Incorporating massage into a comprehensive rehabilitation program can enhance the healing process, reduce pain and discomfort, and expedite the return to normal activities.

References

Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19-31.
Jay, K., Sundstrup, E., Sondergaard, S. D., Behm, D., Brandt, M., Saervoll, C. A., Jakobsen, M. D., Andersen, L. L. (2014). Specific and cross over effects of massage for muscle soreness: randomized controlled trial. International Journal of Sports Physical Therapy, 9(1), 82-91.
Moraska, A. F., Schmiege, S. J., Mann, J. D., Butryn, N., & Krutsch, J. P. (2013). Responsiveness of Myofascial Trigger Points to Single and Multiple Trigger Point Release Massages: A Randomized, Placebo Controlled Trial. American Journal of Physical Medicine & Rehabilitation, 92(9), 758-767.

The Role of Massage Therapy in Reducing Tension Headaches

Fri, 01 Mar 2024 05:00:00 -0600

Expanding the Role of Massage Therapy in Reducing Tension Headaches

Tension headaches, manifesting as a persistent dull ache on both sides of the head or at the back of the head and neck, are a prevalent condition among adults worldwide. Often exacerbated by stress, muscular strain, or postural changes, these headaches can significantly hinder an individual's daily activities and overall quality of life. Research and clinical observations have increasingly supported massage therapy as an effective approach for alleviating the symptoms of tension headaches, offering a viable alternative or complementary treatment to conventional medical interventions.

Underlying Mechanisms of Massage Therapy in Headache Management

Muscular Relaxation: Central to massage therapy's effectiveness is its ability to relax the musculature of the head, neck, and shoulders. This relaxation helps alleviate the muscular strain and tension that often contribute to or exacerbate tension headaches. By undoing muscle knots and easing tightness, massage can directly address one of the primary physical triggers of these headaches (Moraska et al., 2008).
Enhancement of Parasympathetic Activity: Massage therapy promotes the activation of the parasympathetic nervous system, which counteracts the body's stress response associated with the sympathetic nervous system. This shift not only facilitates relaxation but also helps regulate stress hormones like cortisol, whose elevated levels are often found in individuals experiencing frequent tension headaches (Diego & Field, 2009).
Improvement in Circulatory Dynamics: Enhanced blood flow is another critical benefit of massage therapy, ensuring the efficient delivery of oxygen and nutrients to tense muscles and facilitating the removal of metabolic waste products. Improved circulation can help reduce the buildup of substances that might contribute to headache pain (Field, 2014).
Endorphin Release: Massage therapy stimulates the production of endorphins, the body's natural painkillers. An increase in endorphin levels can lead to a reduction in perceived pain, including the discomfort associated with tension headaches (Field, 2010).

Empirical Support for Massage Therapy in Reducing Tension Headaches

Several studies and clinical trials have provided empirical evidence supporting the efficacy of massage therapy in managing tension headaches. For instance, a study by Quinn et al. (2002) demonstrated a significant reduction in the frequency of tension headaches in participants receiving regular massage therapy sessions over a specified period. This study highlighted not only a decrease in headache frequency but also improvements in sleep quality and stress management among participants.

A comprehensive review by Chaibi and Russell (2014) further cemented the role of massage therapy as a viable complementary treatment for tension-type headaches. The review concluded that massage, particularly when focusing on the cervical and cranial areas, could effectively reduce the intensity and duration of tension headaches, thereby improving the patients' quality of life.

Conclusion

Massage therapy, through its multifaceted impact on the muscular, circulatory, and nervous systems, offers a promising non-pharmacological approach to reducing the frequency and severity of tension headaches. It provides a holistic alternative or complement to traditional treatments, emphasizing the importance of addressing the physical and psychological components of headache management. Future research will continue to refine our understanding of the optimal massage techniques and frequencies for individuals suffering from tension headaches, further establishing massage therapy's place in comprehensive headache care strategies.

References

Chaibi, A., & Russell, M. B. (2014). Manual therapies for primary chronic headaches: a systematic review of randomized controlled trials. The Journal of Headache and Pain, 15, 67.
Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Moraska, A., Pollini, R. A., Boulanger, K., Brooks, M. Z., & Teitlebaum, L. (2008). Physiological adjustments to stress measures following massage therapy: a review of the literature. Evidence-Based Complementary and Alternative Medicine, 7(4), 409-418.
Quinn, C., Chandler, C., & Moraska, A. (2002). Massage therapy and frequency of chronic tension headaches. American Journal of Public Health, 92(10), 1657-1661.

Impact of Massage Therapy on Increasing Tissue Metabolism

Fri, 01 Mar 2024 05:00:00 -0600

The Impact of Massage Therapy on Increasing Tissue Metabolism

Massage therapy, long revered for its therapeutic benefits, including stress reduction and muscle relaxation, also plays a significant role in enhancing tissue metabolism. Tissue metabolism refers to the biochemical processes that occur within cells and tissues, including energy production, nutrient assimilation, and waste product elimination. By improving these metabolic processes, massage therapy can contribute to better cellular health, more efficient healing, and overall tissue function.

Mechanisms Through Which Massage Enhances Tissue Metabolism

Enhanced Blood Circulation: One of the primary ways massage therapy increases tissue metabolism is by boosting blood circulation. Improved circulation ensures that nutrients and oxygen are more efficiently delivered to cells, while waste products are effectively removed. This enhanced nutrient delivery and waste removal support the metabolic processes essential for tissue repair and regeneration (Crane et al., 2012).
Stimulation of Cellular Activity: Massage therapy can stimulate the activity of various cells involved in tissue repair and regeneration, such as fibroblasts. Fibroblasts play a crucial role in collagen production, a vital component of the extracellular matrix that supports tissue structure and function. By stimulating fibroblasts, massage can promote the synthesis of new tissue, contributing to faster and more efficient tissue repair (Field, 2014).
Reduction of Inflammation: Chronic inflammation can hinder tissue metabolism by disrupting cellular function and contributing to tissue damage. Massage therapy has been shown to reduce levels of inflammatory cytokines, thereby mitigating inflammation and allowing cellular metabolic processes to proceed more efficiently (Crane et al., 2012).
Lymphatic System Activation: The lymphatic system is integral to removing waste products and excess fluids from tissues. Massage can stimulate lymphatic circulation, enhancing the removal of metabolic waste products from tissues. This detoxification process is crucial for maintaining efficient metabolic function within tissues (Field, 2010).

Scientific Evidence on Massage and Tissue Metabolism

Several studies have supported the beneficial effects of massage therapy on tissue metabolism. Research by Crane et al. (2012) found that massage therapy attenuated inflammatory signaling after exercise-induced muscle damage and promoted mitochondrial biogenesis, indicating a positive impact on cellular metabolism and tissue repair.

Furthermore, a study by Field (2014) demonstrated that massage therapy led to significant improvements in measures of cellular function, including reduced cortisol (a stress hormone) levels and increased dopamine and serotonin levels, suggesting an indirect influence on enhancing metabolic processes within tissues.

Conclusion

Massage therapy's ability to increase tissue metabolism underscores its role not just in relaxation and pain relief but also in promoting cellular health and tissue repair. Through mechanisms such as improved circulation, stimulation of cellular activity, reduction of inflammation, and lymphatic system activation, massage therapy can significantly contribute to enhancing the metabolic efficiency of tissues. This, in turn, supports faster healing, improved tissue function, and overall well-being. Further research will continue to elucidate the specific pathways through which massage therapy influences tissue metabolism and its implications for health and disease management.

References

Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.

Massage Therapy Decreases Muscle Deterioration

Fri, 01 Mar 2024 05:00:00 -0600

Massage Therapy's Role in Decreasing Muscle Deterioration

Muscle deterioration, or muscle atrophy, refers to the loss of muscle mass and strength due to various factors, including aging, disuse, injury, or disease. This condition can significantly impact mobility, functionality, and overall quality of life. Emerging research suggests that massage therapy can play a beneficial role in slowing down or even preventing the process of muscle deterioration by promoting muscle health and function.

Mechanisms Through Which Massage Therapy Combats Muscle Deterioration

Enhanced Nutrient Delivery: Improved blood circulation resulting from massage therapy ensures that muscles receive a steady supply of essential nutrients and oxygen. This enhanced delivery supports muscle maintenance and can prevent or slow the process of muscle atrophy by ensuring that muscle cells have the resources needed for energy production and repair (Crane et al., 2012).
Stimulation of Mitochondrial Activity: Massage therapy has been found to stimulate mitochondrial activity, the powerhouse within muscle cells responsible for energy production. Increased mitochondrial activity can help maintain muscle vitality and function, reducing the risk of muscle deterioration (Crane et al., 2012).
Reduction of Inflammatory Markers: Chronic inflammation can contribute to muscle deterioration by damaging muscle tissue and inhibiting repair mechanisms. Massage therapy has been shown to reduce levels of inflammatory markers, thereby protecting muscle tissue from inflammation-induced damage and supporting muscle health (Field, 2014).
Prevention of Fibrosis: Fibrosis, the thickening and scarring of connective tissue, often occurs after muscle injury and can lead to muscle deterioration by restricting movement and functionality. Massage therapy can help prevent the formation of fibrosis by promoting proper alignment of new connective tissue fibers, thus maintaining muscle elasticity and preventing the loss of muscle function (Bove & Chapelle, 2016).

Scientific Evidence on Massage and Muscle Deterioration

Research supports the potential of massage therapy in addressing muscle deterioration. A study by Crane et al. (2012) demonstrated that massage therapy not only reduced inflammation but also promoted mitochondrial biogenesis in skeletal muscles, suggesting a mechanism through which massage could prevent muscle atrophy and enhance muscle repair and regeneration.

Additionally, a review by Field (2014) highlighted the anti-inflammatory effects of massage therapy, which could indirectly contribute to preventing muscle deterioration by protecting muscle cells from inflammatory damage.

Conclusion

Massage therapy offers a promising, non-invasive approach to decreasing muscle deterioration. Through mechanisms such as improved circulation, enhanced nutrient delivery, stimulation of mitochondrial activity, reduction of inflammatory markers, and prevention of fibrosis, massage therapy can support muscle health and function. While further research is needed to fully understand the extent of these benefits and the most effective massage techniques for preventing muscle deterioration, current evidence indicates that massage therapy can be a valuable component of a holistic approach to maintaining muscle health and preventing atrophy.

References

Bove, G. M., & Chapelle, S. L. (2016). Visceral mobilization can lyse and prevent peritoneal adhesions in a rat model. Journal of Bodywork and Movement Therapies, 20(1), 58-66.
Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.

Efficacy of Massage Therapy in Speeding Illness Recovery

Fri, 01 Mar 2024 05:00:00 -0600

The Efficacy of Massage Therapy in Speeding Recovery from Illness

Recovery from illness involves the body's return to health following infection, disease, or medical treatment. It's a process that can be influenced by various factors, including stress levels, sleep quality, and overall physical condition. Massage therapy has been identified as a potentially beneficial non-pharmacological intervention for supporting and accelerating the recovery process from illnesses by enhancing physical and psychological well-being.

Mechanisms Through Which Massage Therapy Facilitates Illness Recovery

Boosting the Immune System: Massage therapy has been shown to have a positive effect on the body's immune system. By increasing the activity of natural killer cells and lymphocytes, massage can help the body fight off infections more effectively, thereby potentially reducing the duration of illness (Field, 2010).
Reducing Stress: High stress levels can impair the immune system and slow the recovery process. Massage therapy activates the parasympathetic nervous system, reducing stress and cortisol levels, which can otherwise hinder the body's ability to heal (Diego & Field, 2009).
Improving Sleep Quality: Adequate rest is crucial for recovery from illness. Massage therapy can improve sleep quality by promoting relaxation, making it easier for individuals to fall asleep and stay asleep. This restorative sleep can significantly enhance the body's healing processes (Field, 2014).
Enhancing Circulation: Improved blood and lymph circulation through massage aids in the efficient delivery of nutrients and oxygen to cells and the removal of waste products and toxins. This enhanced circulatory efficiency can support the body's healing mechanisms and speed up recovery from illness (Crane et al., 2012).

Scientific Evidence on Massage Therapy and Recovery from Illness

Several studies have explored the role of massage therapy in illness recovery. For instance, a study by Rapaport et al. (2010) found that participants receiving Swedish massage experienced significant changes in lymphocyte numbers and decreases in levels of cytokines, suggesting an immunological boost that could aid in recovery from illness.

Field (2010) reviewed multiple studies indicating that massage therapy could reduce depression and anxiety, factors that can negatively impact recovery from illness. By mitigating these psychological factors, massage therapy can create a more favorable environment for physical recovery.

Furthermore, a clinical trial by Ironson et al. (2008) demonstrated that HIV-positive men who received massage therapy showed an increase in serotonin and a decrease in cortisol levels, alongside an increase in natural killer cells, indicating a direct beneficial effect of massage on immune system function.

Conclusion

Massage therapy, through its multifaceted effects on the immune system, stress levels, sleep quality, and circulation, offers a promising adjunct to traditional medical treatments in the recovery from illness. By supporting the body's natural healing processes, massage therapy can contribute to a shorter recovery period and improved overall health outcomes. Further research will continue to clarify the most effective massage techniques and protocols for specific illnesses and conditions, enhancing the therapeutic potential of massage in illness recovery.

References

Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Ironson, G., Field, T., Scafidi, F., Hashimoto, M., Kumar, M., Kumar, A., Price, A., Goncalves, A., Burman, I., Tetenman, C., Patarca, R., & Fletcher, M. A. (2008). Massage therapy is associated with enhancement of the immune system's cytotoxic capacity. International Journal of Neuroscience, 118(2), 289-304.
Rapaport, M. H., Schettler, P., & Bresee, C. (2010). A preliminary study of the effects of a single session of Swedish massage on hypothalamic–pituitary–adrenal and immune function in normal individuals. The Journal of Alternative and Complementary Medicine, 16(10), 1079-1088.

Get Self-Care Savvy: Checklist to Nurture Your Mind and Body in 2024

Thu, 15 Feb 2024 07:00:00 -0600

The new year has arrived, and it’s time to prioritize your health and well-being. At Elements Massage, we get it–it can be tough to prioritize self-care when you have a tendency to take care of others first. If you’ve been putting yourself on the back burner, 2024 provides you with a fresh start–a chance to start prioritizing your physical and mental well-being.

Why Self-Care Matters

You feel better when you take care of yourself, and for good reason. According to the National Institute of Mental Health, “When it comes to your mental health, self-care can help you manage stress, lower your risk of illness, and increase your energy.”

When you take care of yourself, you feel better–making it easier to take care of yourself. It can be tough to get the self-care train running, but once you do, you’ll be unstoppable.

Let’s take a look at some items to add to your 2024 self-care must-do list.

Make Hydration a Priority

We know, it sounds so simple–but staying hydrated throughout the day can work wonders for your mental and physical well-being. Prioritizing hydration can be a great place to start when it comes to self-care, as you can up your water intake without changing your schedule.

When you get enough water throughout the day, you’re providing your immune system with a boost, helping your joints stay lubricated, allowing nutrients to properly move throughout your body, and you’re boosting your energy and focus. You’ll likely also find that you get a mood boost–when your body is getting the water that it needs, it’s likely that you’ll feel better.

Struggling to figure out how much water you’re supposed to drink each day? You’re not alone. Conflicting research can make it tough to figure out exactly how much H2O your body needs. According to Harvard School of Public Health, women should shoot for 11 cups of water per day, and men should shoot for 16. If you’re exercising, pregnant, breastfeeding, are taking certain medications, or live in a hot climate, it’s likely that you’ll need more water.

When it comes to staying hydrated, caffeine isn’t your friend. The compound acts as a diuretic, taking water away from your body. It’s also smart to avoid sweetened beverages (whether they’re sweetened artificially or with sugar).

An important note: if you’re getting a massage, it’s key to drink plenty of water throughout the day after your session. Massage stimulates your muscles and moves lymph fluid. Just like you need to take in water after a tough workout, your body is likely craving hydration following your massage session.

Set Aside No-Stress Time to Connect with Friends

That lighthearted, easy-go-lucky feeling that you have after spending time with friends isn’t just in your head–the connection between social connection and improved health is real. Humans are social creatures, and according to the Centers for Disease Control and Prevention, “Research shows that social connectedness can lead to longer life, better health, and improved well-being.”

People who are connected to others through their social networks are better able to cope with stress and anxiety, and are better able to make healthy choices. Research shows that social connection can help prevent serious health conditions including dementia, stroke, heart disease, depression, and anxiety.

Setting aside time to connect with people you love gives your mind and body the support necessary to recharge. In today’s too-busy world, it’s all too easy to multitask by scheduling a working lunch with a friend or participating in a workout class together.

While these are fun options that are beneficial to your well-being, it’s also important to have time where you can focus solely on connecting with the people you care about. Scheduling a work-free meal, a time to talk about big changes in life, or enjoying a walk together while you’re able to chat can all help you prioritize connection.

Feed Your Soul

Connecting with the world around you is important for feeling a sense of connectedness. Whether you’re religious, spiritual, or someone who appreciates the wonders of nature, getting outdoors or spending time with others who share your beliefs can help you feel your best.

Not sure where to start? We get it–this one is a bit ambiguous. Some ideas that can help you feed your soul and spirituality include:

Join a group, club, or church in your area that shares your beliefs
Take a meditation class, or begin a meditation practice on your own
Participate in yoga, focusing on the mental calm you experience during your practice
Volunteer for a cause that matters to you in your community
Enjoy time in nature
Keep a journal noting the ways that you feel connected to the world

It can take some time to learn exactly what feeds your soul (and that’s ok). As long as you’re trying, you’re on the right path.

Schedule Relaxation

It’s all too easy to put relaxation and self-care on the back burner. At Elements Massage, we know that your time is precious, and we believe in providing you personalized care that helps you make the most out of each massage session.

When you schedule an appointment for a massage therapy session at Elements Massage, we’ll work closely with you to understand your needs and customize your session to help you feel your best. You’re in the driver’s seat of your session, and we’ll check in with you several times throughout your massage to learn more about how we can create the best possible experience for your needs.

We believe in The Elements Way–it’s important to us to ensure that you’re relaxed, rejuvenated, and that you receive the personalized therapeutic relief that you need to get the maximum benefit from your session.

Be Realistic About Your Daily Task List

A sense of overwhelm is all too common in today’s busy world, and it’s important that you’re able to create realistic to-do lists that don’t leave you feeling drained and exhausted at the end of the day. Rather than tackling countless items onto your daily task list, planning ahead a week at a time can help you accomplish what needs to get done–including your self-care items.

According to Leon Ho, Founder & CEO of Lifehack, “A weekly to-do list should be roughly 15-30 items long. In other words, you should plan to complete around 3-6 daily tasks. Your weekly to-do list should have enough to challenge you, but not to overwhelm you. It should be ambitious but not unrealistic.”

Be kind to yourself if setting up a longer-term to-do list is new to you. It can take a few weeks to figure out how to create a doable task list. Prioritizing urgent items and understanding what can get pushed to the following week (if necessary) can help you knock out the important stuff without becoming overwhelmed.

Give Your Body the Fuel it Needs to Thrive

From keto to paleo to intuitive eating, the conflicting information on healthy nutrition can make it hard to figure out what kinds of foods will actually make you feel your best. Good news: you don’t need to stick to any particular nutrition plan in order to give your body the fuel that it needs (unless you have a specific health condition–in that case, stick to your doctor’s recommendations).

Understanding the amount and types of foods that your body needs to feel its best is the first step in moving forward toward a healthier, happier you. While online apps can provide solid suggestions, it’s a smart idea to meet with a registered dietitian, if you can swing it. Working with a dietitian can help you learn more about what you’re already doing to fuel your body–and where you can make adjustments that can help you feel your best.

Think About What’s Adding to Your Life–and What Isn’t

Self-care isn't just about adding more to your life–it’s also about removing what isn’t working for you.

A few things that you may want to consider removing from your life in 2024 include:

Negative information. It’s important to know what’s happening in the world, but there’s no need to barrage yourself with constant negativity and stress from the news. Taking a few moments to catch up each day is great–but leave it at that.
Endless scrolling. Social media provides the chance to tune out from the world. While this can be a distraction from stress, it can also have a detrimental effect on your happiness and self-esteem. If you’re not in a place where you feel comfortable eliminating social use, using apps that can limit your time browsing can help you keep the habit under control.
Alcohol. Whether you participated in Dry January or you’ve just realized that alcohol isn’t adding anything positive to your life, the new year is a great time to swap out glasses of wine for something that can help you feel your best. Enjoying a mocktail is a fun–and delicious–way to relax without the headache the next morning.

Elements Massage: Your Home for Relaxation in 2024

At Elements Massage, our team understands the importance of prioritizing self-care, and we’re here to support you as you put yourself first. Our personalized massage therapy techniques ensure that you get the most out of each session. Whether you’re interested in a hot stone massage, a couples massage, prenatal massage therapy, or another type of massage, our team is here to help you feel your best. Reach out to us today to learn more and schedule your first session–we can’t wait to meet you!

Monthly Massage on Relieving Cramped Muscles

Tue, 18 Jul 2023 04:00:00 -0500

The Therapeutic Effect of Monthly Massage on Relieving Cramped Muscles

Muscle cramps are common and can result from a variety of factors including dehydration, muscle strain, and electrolyte imbalances. Cramps often manifest as a sudden, sharp, or intense pain in a muscle that feels hard or tight to touch. Monthly massage therapy has been identified as an effective approach for relieving muscle cramps, promoting relaxation, and preventing muscle tension (Field, 2010).

How Massage Therapy Can Relieve Cramped Muscles

Massage therapy can mitigate muscle cramps through the following mechanisms:

Increased Blood Circulation: Massage therapy improves circulation, delivering oxygen-rich blood and vital nutrients to the muscles while flushing out waste products. This exchange process can alleviate muscle cramping by reducing lactic acid buildup that often contributes to muscle cramps (Crane et al., 2012).
Muscle Relaxation: Massage therapy directly applies pressure to the muscles, releasing tension, and relaxing the muscles. This release of tension can help to alleviate muscle cramps (Sherman, 2014).
Stimulation of the Nervous System: Massage therapy can stimulate the nervous system, particularly the parasympathetic nervous system (PNS), which is responsible for relaxation and recovery responses. The activation of the PNS can further contribute to muscle relaxation and relief from cramping (Diego & Field, 2009).

Scientific Evidence on Massage Therapy and Muscle Cramps

Research supports the beneficial effects of massage on muscle cramps. For example, Hopper et al. (2006) investigated the effect of massage on muscle cramps in athletes and found that massage was effective in reducing the intensity of muscle cramping.

Another study by Zainuddin et al. (2005) revealed that massage therapy performed after eccentric exercise reduced perceived muscle pain and improved muscle strength and function.

Additionally, a study by Field et al. (2002) found that massage therapy enhanced recovery in athletes by reducing pain and promoting muscle relaxation. The study participants experienced fewer muscle cramps and spasms following a massage intervention.

References

Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., & Kuhn, C. (2002). Athletes With Exercise-Induced Anxiety Benefit From Massage. Athletic Therapy Today, 7(3), 12-14.
Hopper, D., Conneely, M., Chromiak, F., Canini, E., Berggren, J., & Briffa, K. (2006). Evaluation of the effect of two massage techniques on hamstring muscle length in competitive female hockey players. Physical Therapy in Sport, 7(3), 105-113.
Sherman, K. J. (2014). Guidelines for developing yoga interventions for randomized trials. Evidence-Based Complementary and Alternative Medicine, 2014.
Zainuddin, Z., Newton, M., Sacco, P., & Nosaka, K. (2005). Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function. Journal of Athletic Training, 40(3), 174-180.

Massage Therapy Increases Blood Circulation

Tue, 18 Jul 2023 04:00:00 -0500

Increased Blood Circulation Through Massage Therapy

Proper blood circulation is crucial for the functioning of our bodies. It enables the transport of oxygen and nutrients to various body cells, aids in the removal of metabolic waste products, and supports overall health and vitality. Massage therapy is a well-recognized non-invasive technique that can significantly boost blood circulation, leading to multiple health benefits (Crane et al., 2012).

How Does Massage Therapy Improve Circulation?

Massage therapy enhances circulation via several mechanisms:

Vasodilation: Massage can trigger the widening of blood vessels, a process known as vasodilation, through the heat generated by the massage and the mechanical pressure applied to the tissues. This vasodilation enhances blood flow, increasing the delivery of oxygen and nutrients to the tissues, including muscles (Crane et al., 2012).
Muscle Contraction: The contraction and relaxation of muscles during a massage help move blood through the circulatory system, particularly the veins, which carry blood back to the heart. This process can help improve circulation and facilitate the removal of waste products from the body (Sherman, 2014).
Release of Endothelial Nitric Oxide: Massage can stimulate the release of endothelial nitric oxide, a molecule that plays a key role in maintaining vascular health. Nitric oxide causes blood vessels to expand, promoting increased blood flow (Buttagat et al., 2011).

Scientific Evidence on Massage and Circulation

Research supports the beneficial effects of massage on blood circulation. For instance, a study by Crane et al. (2012) found that massage therapy increased blood flow and mitigated muscle soreness after intense exercise.

In a study by Buttagat et al. (2011), it was found that traditional Thai massage increased blood flow and skin temperature in participants, indicating improved peripheral circulation.

Furthermore, Hernandez-Reif et al. (2004) revealed that massage therapy reduced blood pressure and pulse rate in hypertensive women, implying improved circulatory health and function.

References

Buttagat, V., Eungpinichpong, W., Chatchawan, U., & Arayawichanon, P. (2011). Therapeutic effects of traditional Thai massage on pain, muscle tension and anxiety in patients with scapulocostal syndrome: a randomized single-blinded pilot study. Journal of Bodywork and Movement Therapies, 15(1), 15-23.
Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Hernandez-Reif, M., Field, T., Krasnegor, J., & Theakston, H. (2004). High blood pressure and associated symptoms were reduced by massage therapy. Journal of Bodywork and Movement Therapies, 4(1), 31-38.
Sherman, K. J. (2014). Guidelines for developing yoga interventions for randomized trials. Evidence-Based Complementary and Alternative Medicine, 2014.

Muscle Relaxation Through Massage Therapy

Tue, 18 Jul 2023 04:00:00 -0500

Muscle Relaxation Through Massage Therapy

Muscle tension, stiffness, and associated discomfort are common symptoms arising from various factors including stress, poor posture, repetitive strain, and intense physical activity. Massage therapy has been recognized as an effective non-pharmacological intervention for promoting muscle relaxation and reducing muscle tension (Field, 2010).

How Does Massage Therapy Promote Muscle Relaxation?

Several mechanisms contribute to the muscle relaxation effects of massage therapy:

Increased Blood Circulation: Enhanced blood circulation facilitated by massage ensures a more efficient supply of oxygen and nutrients to muscle cells. This nourishment aids the removal of waste products such as lactic acid, reducing muscle soreness and promoting relaxation (Crane et al., 2012).
Mechanical Manipulation: The physical act of massaging involves applying pressure and manipulating muscle tissues. This process can break up adhesions (often referred to as "knots") and alleviate tension in muscle fibers, promoting muscle relaxation (Sherman, 2014).
Stimulation of the Parasympathetic Nervous System (PNS): Massage therapy stimulates the PNS, often referred to as the "rest and digest" system, inducing physiological responses such as reduced heart rate, slower breathing, and muscle relaxation (Diego & Field, 2009).

Scientific Evidence on Massage Therapy and Muscle Relaxation

Numerous studies have highlighted the positive effects of massage therapy on muscle relaxation. For example, a study by Field et al. (2005) demonstrated that after five weeks of twice-weekly massages, adults with lower back pain experienced significant reductions in pain, depression, and sleep disturbance. They also demonstrated improved trunk and upper body range of motion.

A systematic review by Furlan et al. (2008) found that massage therapy significantly reduced pain and improved function in adults with chronic low back pain.

Moreover, Crane et al. (2012) observed that massage therapy reduces inflammation and promotes mitochondrial biogenesis in skeletal muscles, contributing to muscle relaxation and recovery post-exercise.

References

Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., & Kuhn, C. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. International Journal of Neuroscience, 115(10), 1397-1413.
Furlan, A. D., Imamura, M., Dryden, T., & Irvin, E. (2008). Massage for low‐back pain. The Cochrane Database of Systematic Reviews, (4).
Sherman, K. J. (2014). Guidelines for developing yoga interventions for randomized trials. Evidence-Based Complementary and Alternative Medicine, 2014.

Stimulation of the Nervous System Through Massage Therapy

Tue, 18 Jul 2023 04:00:00 -0500

Stimulation of the Nervous System Through Massage Therapy

The nervous system, which includes the central and peripheral nervous systems, plays a crucial role in coordinating our actions, sensations, and thoughts. Massage therapy can exert a significant influence on the nervous system, contributing to relaxation, stress reduction, and overall well-being (Field, 2010).

How Does Massage Therapy Stimulate the Nervous System?

Massage therapy can stimulate the nervous system via several key mechanisms:

Promotion of Parasympathetic Nervous System (PNS) Activity: The PNS, often referred to as the 'rest and digest' system, is activated during a massage session. This activation can promote relaxation and recovery, leading to slower heart rate, slower breathing, and muscle relaxation (Diego & Field, 2009).
Reduction of Stress Hormones: By decreasing cortisol levels, a hormone linked with stress, massage therapy can influence the nervous system to reduce anxiety and improve mood (Field, 2010).
Boosting 'Feel Good' Neurotransmitters: Regular massage therapy can increase levels of serotonin and dopamine, neurotransmitters associated with happiness and well-being. These neurochemical changes can stimulate the nervous system and enhance mood (Field et al., 2005).

Scientific Evidence on Massage and the Nervous System

Several research studies support the positive impact of massage on the nervous system. A study by Field et al. (2005) revealed that massage therapy significantly increased levels of serotonin and dopamine while decreasing cortisol levels, suggesting an overall beneficial impact on the nervous system.

A study by Diego and Field (2009) found that moderate pressure massage led to a shift from the sympathetic nervous system (associated with the 'fight or flight' response) to the parasympathetic nervous system, implying a relaxation response.

Furthermore, a study by Hatayama et al. (2008) showed that after a 45-minute massage, participants demonstrated significant improvements in mood and perceived stress levels, reinforcing the role of massage in modulating the nervous system.

References

Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., & Kuhn, C. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. International Journal of Neuroscience, 115(10), 1397-1413.
Hatayama, T., Kitamura, S., Tamura, C., Nagano, M., & Ohnuki, K. (2008). The facial massage reduced anxiety and negative mood status, and increased sympathetic nervous activity. Biomedical Research, 29(6), 317-320.

Massage Therapy and Connective Tissue

Tue, 18 Jul 2023 04:00:00 -0500

Massage Therapy and Connective Tissue

Connective tissue is an integral part of the musculoskeletal system, providing support and anchorage for various structures in the body, including muscles and organs. Massage therapy has been shown to positively impact connective tissues, enhancing their flexibility and health, and contributing to overall well-being (Schleip et al., 2012).

How Does Massage Therapy Benefit Connective Tissue?

Massage therapy can affect connective tissues in several ways:

Breaking Down Adhesions: Massage can help break down adhesions or "knots" within the connective tissue (often referred to as fascia) that can restrict movement and cause discomfort. The mechanical pressure applied during a massage helps release these adhesions, improving flexibility and reducing pain (Sherman, 2014).
Enhanced Blood Circulation: Through improved circulation, massage therapy facilitates a better supply of nutrients to the connective tissues, promoting their health and vitality. Better circulation also aids in the removal of waste products from these tissues, enhancing their overall function (Crane et al., 2012).
Promoting Tissue Regeneration: Massage therapy can stimulate fibroblasts, the cells responsible for creating the extracellular matrix and collagen, which are integral parts of connective tissue. This process can support tissue regeneration and repair (Field, 2014).

Scientific Evidence on Massage Therapy and Connective Tissue

There is a growing body of research supporting the beneficial impact of massage therapy on connective tissue. A study by Crane et al. (2012) found that massage therapy mitigated the inflammatory response of damaged skeletal muscles and promoted mitochondrial biogenesis, contributing to the repair and regeneration of tissues.

A study by Schleip et al. (2012) revealed that manual therapy, including massage, could induce viscoelastic tissue changes, promoting flexibility in the connective tissues and enhancing their function.

In a study conducted by Field (2014), it was found that massage therapy promoted the proliferation of fibroblasts, leading to improved wound healing and tissue repair.

References

Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Schleip, R., Duerselen, L., Vleeming, A., Naylor, I. L., Lehmann-Horn, F., Zorn, A., Jaeger, H., & Klingler, W. (2012). Strain hardening of fascia: Static stretching of dense fibrous connective tissues can induce a temporary stiffness increase accompanied by enhanced matrix hydration. Journal of Bodywork and Movement Therapies, 16(1), 94-100.
Sherman, K. J. (2014). Guidelines for developing yoga interventions for randomized trials. Evidence-Based Complementary and Alternative Medicine, 2014.

Elements Massage: Sponsor of Team Massage Therapy Foundation

Fri, 09 Jun 2023 06:00:00 -0500

Elements Massage: Sponsor of Team Massage Therapy Foundation 2023 Boston Runners

At Elements Massage, we understand what it takes to complete a monumental achievement like the Boston Marathon® and we were thrilled to sponsor Team MTF’s 2023 runners. Our congratulations to Marshall Dahneke, Rulon Dahneke, David Gonzalez, Dennis Jones, and Theresa Seitz! Thank you for your efforts in raising funds to help the Massage Therapy Foundation continue their great work.

At Elements, we believe regular massages are a necessity—especially to aid in recovery after running a 26.2-mile race! We were proud to be able to offer each of the Team MTF athletes an in-kind, post-race massage at our studio location in Medford, MA. We thank our local studio staff for helping Team MTF relax, recharge, and recover!

While many people consider massages a luxury, the benefits of massage therapy are well-documented. Treatments can provide therapeutic relief to people of all ages and all walks of life: from competitive athletes, stay-at-home parents, or stressed corporate executives. We support MTF’s goal of funding evidence-based research into the benefits of massage, thereby increasing accessibility and awareness of the healing and restorative power of massage therapy as a vital component of overall health and wellness.

Ask any of the 3,500+ massage therapists who work at an independently owned and operated Elements Massage studio. They’ll tell you they are massage specialists. Well-being and growth as a massage therapist is the cornerstone of the Elements Massage business. We are proud to support Massage Therapy Foundation programs which bring research, education, and community service to the massage therapy profession.

The Effects of Massage on Respiration

Sat, 03 Jun 2023 04:00:00 -0500

Respiration, or the process of breathing, involves the inhalation and exhalation of air and is critical for oxygen supply and the removal of carbon dioxide from the body. Several factors can impact respiration, including stress, anxiety, and muscle tension. Massage therapy has been observed to positively influence respiration by promoting relaxation, reducing muscle tension, and improving respiratory function (Moraska, 2013).

How Does Massage Therapy Affect Respiration?

The effects of massage therapy on respiration occur through several mechanisms:

Relaxation Response: Massage therapy can stimulate the parasympathetic nervous system (PNS), which in turn triggers a relaxation response. This relaxation response can slow respiration, promoting deeper and more controlled breathing (Diego & Field, 2009).
Reduction of Muscle Tension: Massage can help to loosen tight muscles and improve the flexibility of the chest wall, which can enhance lung capacity and facilitate deeper breathing (Sherman, 2014).
Stress Reduction: As massage therapy can reduce stress and anxiety, it can also alleviate the rapid, shallow breathing often associated with these states, encouraging slower, more controlled breathing (Field, 2010).

Scientific Evidence on Massage Therapy and Respiration

While there are fewer studies specifically focused on the effects of massage therapy on respiration, available research suggests it can have a positive impact. For example, a study by Diego and Field (2009) found that participants who received a moderate-pressure massage showed significant reductions in respiratory rate compared to a control group.

In a clinical trial by Kauer, Prins, & van den Berg-Emons (2012), patients with chronic lung disease who received massage therapy exhibited improved respiratory muscle strength and lung capacity.

Finally, a study by Field et al. (2005) found that massage therapy reduced anxiety and negative mood in adults, potentially influencing the improvement in their respiration rates.

References

Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Kauer, J., Prins, J., van den Berg-Emons, R., & Stam, H. (2012). Effects of massage therapy on lung function in patients with spinal cord injury: A pilot study. The Journal of Spinal Cord Medicine, 35(5), 347-353.
Moraska, A. (2013). Therapist education impacts the massage effect on postrace muscle recovery. Medicine & Science in Sports & Exercise, 45(2), 354-361.
Sherman, K. J. (2014). Guidelines for developing yoga interventions for randomized trials. Evidence-Based Complementary and Alternative Medicine, 2014.

Massage Therapy and Muscle Relaxation

Sat, 03 Jun 2023 04:00:00 -0500

Muscle tension and stiffness are common physical manifestations of stress, overuse, and physical inactivity. Massage therapy has been widely recognized for its ability to alleviate muscle tension and promote relaxation, offering both physical and psychological benefits (Field, 2010).

How Does Massage Therapy Promote Muscle Relaxation?

The muscle-relaxing effects of massage therapy occur through several key mechanisms:

Increased Blood Circulation: Massage therapy improves blood circulation in the body, which in turn facilitates the delivery of oxygen and nutrients to muscle cells. This nourishment helps to flush out waste products (like lactic acid) that accumulate in the muscles and cause stiffness and soreness (Crane et al., 2012).
Stimulation of the Parasympathetic Nervous System: As mentioned earlier, massage can stimulate the activity of the parasympathetic nervous system, which is associated with relaxation and restoration, including muscle relaxation (Diego & Field, 2009).
Mechanical Pressure and Manipulation: The physical act of massaging involves applying pressure and manipulating muscles. This mechanical action helps to break up adhesions (or "knots") and relieve tension in the muscle fibers (Sherman, 2014).

Scientific Evidence on Massage Therapy and Muscle Relaxation

Research has consistently demonstrated the beneficial effects of massage therapy on muscle relaxation. A study by Field et al. (2005) found that after five weeks of twice-weekly massages, adults with lower back pain had significant reductions in pain, depression, anxiety, and sleep disturbance, and showed improved range of motion in their trunk and upper bodies.

Further, a systematic review by Furlan et al. (2008) found that massage therapy significantly reduced pain and improved function in adults with chronic low back pain.

Additionally, a study by Crane et al. (2012) observed that massage therapy appears to be clinically beneficial by reducing inflammation and promoting mitochondrial biogenesis in the skeletal muscle.

References

Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., & Kuhn, C. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. International Journal of Neuroscience, 115(10), 1397-1413.
Furlan, A. D., Imamura, M., Dryden, T., & Irvin, E. (2008). Massage for low‐back pain. The Cochrane Database of Systematic Reviews, (4).
Sherman, K. J. (2014). Guidelines for developing yoga interventions for randomized trials. Evidence-Based Complementary and Alternative Medicine, 2014.

Massage and Circulation

Sat, 03 Jun 2023 04:00:00 -0500

Healthy circulation is essential for the delivery of oxygen and nutrients to cells throughout the body, as well as for the removal of waste products. Massage therapy has been observed to positively impact circulation by enhancing blood flow, promoting lymphatic drainage, and improving overall vascular function (Crane et al., 2012).

How Does Massage Therapy Improve Circulation?

Massage therapy can enhance circulation through several mechanisms:

Vasodilation: Massage can trigger vasodilation, or the widening of blood vessels, through the heat generated by the massage and the mechanical pressure applied to the tissues. This process enhances blood flow and increases the delivery of oxygen and nutrients to the muscles (Crane et al., 2012).
Lymphatic Drainage: Massage can stimulate the lymphatic system, a network of vessels and nodes responsible for the removal of waste and toxins from the body. This helps to reduce swelling and improve overall body function (Field, 2009).
Reduction of Muscle Tension: By loosening tight muscles and breaking up knots, massage can help to enhance blood flow through the muscles. This process can further facilitate the removal of waste products and reduce muscle soreness and fatigue (Sherman, 2014).

Scientific Evidence on Massage and Circulation

Several studies have demonstrated the positive effects of massage on circulation. For example, a study by Crane et al. (2012) found that massage therapy increased blood flow and reduced muscle soreness after exercise-induced muscle damage.

In a study conducted by Hernandez-Reif et al. (2004), hypertensive women who received regular biweekly massage sessions over a five-week period exhibited reductions in blood pressure and pulse rate, suggesting improved circulatory function.

Furthermore, a systematic review by Field et al. (2014) noted that massage therapy improved various circulatory issues, including reducing blood pressure and improving peripheral blood circulation, in individuals with multiple health conditions such as hypertension, diabetes, and lower limb edema.

References

Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Field, T. (2009). Massage therapy research review. Complementary Therapies in Clinical Practice, 15(4), 224-229.
Field, T., Diego, M., Gonzalez, G., & Funk, C. G. (2014). Neck arthritis pain is reduced and range of motion is increased by massage therapy. Complementary Therapies in Clinical Practice, 20(4), 219-223.
Hernandez-Reif, M., Field, T., Krasnegor, J., & Theakston, H. (2004). High blood pressure and associated symptoms were reduced by massage therapy. Journal of Bodywork and Movement Therapies, 4(1), 31-38.
Sherman, K. J. (2014). Guidelines for developing yoga interventions for randomized trials. Evidence-Based Complementary and Alternative Medicine, 2014.

Massage and the Nervous System

Sat, 03 Jun 2023 04:00:00 -0500

The nervous system, consisting of the central nervous system (the brain and spinal cord) and the peripheral nervous system, is integral to our body's function, coordinating our actions, sensations, and thoughts. Massage therapy is known to influence the nervous system, promoting relaxation, easing stress and anxiety, and improving overall well-being (Field, 2010).

How Does Massage Therapy Affect the Nervous System?

Massage therapy can influence the nervous system through various mechanisms:

Stimulation of the Parasympathetic Nervous System (PNS): Massage therapy can increase PNS activity, which governs the body's "rest and digest" responses and promotes relaxation and recovery (Diego & Field, 2009).
Reduction in Stress Hormones: Massage can decrease the levels of cortisol, a stress hormone, leading to decreased anxiety and enhanced mood (Field, 2010).
Increase in Serotonin and Dopamine: Regular massage therapy can also increase levels of serotonin and dopamine, neurotransmitters associated with feelings of happiness and well-being (Field, 2005).

Scientific Evidence on Massage and the Nervous System

A growing body of research supports the beneficial effects of massage on the nervous system. For example, a study by Field et al. (2005) demonstrated that massage therapy significantly increased levels of serotonin and dopamine while decreasing cortisol levels.

Diego and Field (2009) found that moderate pressure massage led to a shift from the sympathetic nervous system (which promotes the "fight or flight" response) to the parasympathetic nervous system.

Another study by Hatayama et al. (2008) showed that participants who received a 45-minute massage exhibited significant improvements in mood and perceived stress levels, further supporting the role of massage in modulating the nervous system.

References

Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., & Kuhn, C. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. International Journal of Neuroscience, 115(10), 1397-1413.
Hatayama, T., Kitamura, S., Tamura, C., Nagano, M., & Ohnuki, K. (2008). The facial massage reduced anxiety and negative mood status, and increased sympathetic nervous activity. Biomedical Research, 29(6), 317-320.

The Power of Monthly Massage to Relax the Body

Fri, 02 Jun 2023 04:00:00 -0500

Massage therapy has been widely used throughout history as a healing and relaxation technique. Among its many benefits, relaxation stands out as a core outcome, providing both immediate and sustained relief from physical and mental tension. This article delves into the scientific evidence supporting the effectiveness of regular, monthly massage in promoting bodily relaxation.

The Physiology of Relaxation

Before we delve into the specifics of massage, it is crucial to understand the physiological aspects of relaxation. During relaxation, the body undergoes a series of changes, such as a decrease in heart rate, blood pressure, and muscle tension, along with an increase in blood flow to the muscles (Moyer, Rounds, & Hannum, 2004). These changes reflect the body's shift from a state of 'fight or flight' to 'rest and digest' - a state where healing and rejuvenation processes are amplified.

Massage and Muscle Relaxation

One of the most pronounced benefits of massage lies in its ability to relax our muscles. A study conducted by Field, Diego, & Hernandez-Reif (2007), examined the impact of massage on the delta waves (the brain waves associated with deep sleep), and found that after a series of massages, there was a notable increase in the delta waves of the participants, suggesting a state of deeper relaxation. This effect is likely due to the release of tension in the muscles and improved blood flow resulting from the massage.

Moreover, a study by Buttagat, Eungpinichpong, Chatchawan, & Kharmwan (2011) examined the effects of traditional Thai massage on physical fitness in soccer players. The researchers found that the athletes who received massage showed a significant decrease in muscle tension and reported a subjective feeling of relaxation. (Read more...)

The Role of Massage in Stress Reduction

Stress is often characterized by high levels of cortisol, a hormone that prepares the body for 'fight or flight'. A study conducted by Field, Hernandez-Reif, Diego, Schanberg, & Kuhn (2005) found that a month of bi-weekly massages resulted in a significant decrease in cortisol levels, suggesting that regular massages could potentially lead to sustained stress relief and hence, relaxation. (Read more...)

Massage and the Autonomic Nervous System

The autonomic nervous system, which includes the sympathetic and parasympathetic systems, plays a significant role in relaxation. A study by Diego & Field (2009) showed that massage can stimulate the parasympathetic nervous system, responsible for 'rest and digest' activities. This stimulation helps promote relaxation, slow heart rate, and lower blood pressure.

In summary, a growing body of scientific literature supports the idea that regular, monthly massages can significantly contribute to bodily relaxation. They do this by reducing muscle tension, lowering stress hormone levels, and stimulating the parasympathetic nervous system. (Read more...)

References

Buttagat, V., Eungpinichpong, W., Chatchawan, U., & Kharmwan, S. (2011). The immediate effects of traditional Thai massage on heart rate variability and stress-related parameters in patients with back pain associated with myofascial trigger points. Journal of Bodywork and Movement Therapies, 15(1), 15-23.
Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T., Diego, M., & Hernandez-Reif, M. (2007). Massage therapy research. Developmental Review, 27(1), 75-89.
Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., & Kuhn, C. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. International Journal of Neuroscience, 115(10), 1397-1413.
Moyer, C. A., Rounds, J., & Hannum, J. W. (2004). A meta-analysis of massage therapy research. Psychological Bulletin, 130(1), 3-18.

Monthly Massage: A Balm for the Nervous System

Fri, 02 Jun 2023 04:00:00 -0500

Massage therapy, a long-established practice dating back thousands of years, offers an array of physiological and psychological benefits. A core function of this healing modality is its potential to calm the nervous system, bringing about a sense of tranquility and balance. This article reviews the current scientific literature investigating the effects of regular, monthly massages on the nervous system.

The Nervous System: A Brief Overview

The nervous system, comprising the central and peripheral systems, is a complex network that regulates bodily functions and responses to external stimuli. A key component of this network is the autonomic nervous system (ANS), further divided into the sympathetic (responsible for 'fight or flight' responses) and parasympathetic (overseeing 'rest and digest' functions) systems (Porges, 2007). The balance between these two systems is crucial for our physical and emotional well-being.

Massage Therapy and the Autonomic Nervous System

Research has demonstrated that massage therapy can significantly impact the autonomic nervous system. A study conducted by Diego and Field (2009) showed that moderate-pressure massage can stimulate the parasympathetic (rest and digest) response, effectively calming the nervous system. This study suggests that regular, monthly massages may support sustained balance within the ANS, promoting a state of rest and recovery. (Read more...)

Massage, Stress Hormones, and the Nervous System

Stress, whether physical or psychological, triggers the release of cortisol, a hormone associated with the sympathetic nervous system's 'fight or flight' response. A study by Field, Hernandez-Reif, Diego, Schanberg, & Kuhn (2005) found that bi-weekly massages for a month led to a significant decrease in cortisol levels. This reduction indicates that regular massage therapy can help manage stress responses and foster a more balanced, calmer state. (Read more...)

Massage and Neurotransmitters

Massage therapy has also been linked to changes in the levels of certain neurotransmitters that regulate mood and stress responses. Serotonin and dopamine, both associated with feelings of happiness and relaxation, have been found to increase following massage therapy (Field et al., 2005). By stimulating the release of these 'feel-good' neurotransmitters, monthly massages can contribute to a calmer, more balanced nervous system. (Read more...)

In conclusion, current research strongly supports the role of regular, monthly massage in calming the nervous system. This effect is likely due to a combination of factors, including modulation of the autonomic nervous system, reduction of stress hormone levels, and increased production of mood-regulating neurotransmitters.

References

Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., & Kuhn, C. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. International Journal of Neuroscience, 115(10), 1397-1413.
Porges, S. W. (2007). The polyvagal perspective. Biological Psychology, 74(2), 116-143.

The Effects of Monthly Massage on Blood Pressure

Fri, 02 Jun 2023 04:00:00 -0500

Massage therapy is renowned for its diverse health benefits, ranging from pain management to stress reduction. Among these benefits, the potential for massage to lower blood pressure is particularly significant, given the global prevalence of hypertension. This article reviews current scientific literature investigating the impacts of regular, monthly massages on blood pressure.

The Implications of High Blood Pressure

High blood pressure, or hypertension, is a serious health concern associated with numerous complications, including heart disease and stroke (Chobanian et al., 2003). Given these risks, strategies for effectively managing blood pressure are crucial, with lifestyle modifications playing a central role.

Massage Therapy and Blood Pressure

Emerging research suggests that regular massage therapy may have significant impacts on blood pressure. A study conducted by Hernandez-Reif, Field, Krasnegor, & Theakston (2000) found that hypertensive adults who received bi-weekly massages over a month exhibited lower levels of both systolic and diastolic blood pressure compared to the control group. This suggests that massage may have a moderating effect on blood pressure, which could be of significant benefit to those managing hypertension. (Read more...)

Massage, Stress, and Blood Pressure

Stress is a well-known contributor to high blood pressure. As previously noted, massage therapy has been associated with decreased stress hormone (cortisol) levels (Field, Hernandez-Reif, Diego, Schanberg, & Kuhn, 2005). Given this, the observed effects of massage on blood pressure may be partly attributable to its stress-reducing effects. (Read more...)

Massage and the Autonomic Nervous System

The autonomic nervous system (ANS), specifically the balance between the sympathetic and parasympathetic systems, plays a crucial role in blood pressure regulation. Research by Diego and Field (2009) demonstrated that moderate-pressure massage can stimulate the parasympathetic (rest and digest) response, which aids in lowering blood pressure. This provides further insight into the potential mechanisms through which massage may contribute to blood pressure regulation. (Read more...)

In conclusion, regular, monthly massage appears to hold potential for managing blood pressure, offering a complementary approach to existing treatment strategies. However, more research is needed to establish definitive guidelines on the use of massage for hypertension.

References

Chobanian, A. V., Bakris, G. L., Black, H. R., Cushman, W. C., Green, L. A., Izzo, J. L., Jr, . . . Roccella, E. J. (2003). Seventh report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure. Hypertension, 42(6), 1206-1252.
Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., & Kuhn, C. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. International Journal of Neuroscience, 115(10), 1397-1413.
Hernandez-Reif, M., Field, T., Krasnegor, J., & Theakston, H. (2000). High blood pressure and associated symptoms were reduced by massage therapy. Journal of Bodywork and Movement Therapies, 4(1), 31-38.

Monthly Massage and Reduction of Heart Rate

Fri, 02 Jun 2023 04:00:00 -0500

Massage therapy, a healing practice with roots in ancient civilizations, boasts a wide spectrum of health benefits. Among these, the potential of massage to reduce heart rate is a remarkable feature. In light of its implications for cardiovascular health, this article examines the scientific literature exploring the effects of regular, monthly massages on heart rate.

Understanding Heart Rate and its Implications

Heart rate, measured as the number of heartbeats per minute, is a key indicator of cardiovascular health. An elevated heart rate over time can lead to a variety of health issues, including an increased risk of heart disease (Fox et al., 2007). Therefore, strategies aimed at managing heart rate are of significant interest in the realm of preventive health care.

Massage Therapy's Impact on Heart Rate

Research has consistently shown that massage therapy can positively influence heart rate. A study conducted by Diego and Field (2009) found that moderate pressure massage led to a decrease in heart rate among participants. The lowered heart rate was associated with an increase in parasympathetic nervous system activity, suggesting that massage therapy can promote a state of relaxation and rest in the body. (Read more...)

Massage and the Autonomic Nervous System

The autonomic nervous system (ANS), divided into the sympathetic (responsible for 'fight or flight' responses) and parasympathetic (overseeing 'rest and digest' activities) systems, plays a crucial role in heart rate regulation. The study by Diego and Field (2009) demonstrated that moderate pressure massage stimulated the parasympathetic system, which is responsible for slowing the heart rate. (Read more...)

Massage Therapy and Stress Reduction

Stress is a known factor in elevating heart rate. Massage therapy has been linked to lower levels of cortisol, a primary stress hormone (Field, Hernandez-Reif, Diego, Schanberg, & Kuhn, 2005). This reduction in cortisol levels may contribute to a decrease in heart rate, further underlining the potential role of massage in managing heart rate. (Read more...)

In conclusion, regular, monthly massage therapy seems to be an effective approach for managing heart rate, making it a potentially valuable tool in preventive health care. However, further research is needed to fully understand the long-term impacts and optimal massage strategies for heart rate management.

References

Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., & Kuhn, C. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. International Journal of Neuroscience, 115(10), 1397-1413.
Fox, K., Borer, J. S., Camm, A. J., Danchin, N., Ferrari, R., Lopez Sendon, J. L., ... & Tardif, J. C. (2007). Resting heart rate in cardiovascular disease. Journal of the American College of Cardiology, 50(9), 823-830.

The Power of Monthly Massage to Slow Respiration

Fri, 02 Jun 2023 04:00:00 -0500

Massage therapy, a holistic practice with ancient roots, has been credited with a range of health benefits. One lesser-known yet significant effect is the potential for massage to slow respiration, or breathing rate. This article will delve into the scientific literature to explore how regular, monthly massages may impact respiration.

Understanding Respiration

Respiration rate, typically measured as the number of breaths per minute, is a vital sign of overall health. Abnormally fast breathing, known as tachypnea, can be a symptom or result of various health conditions such as anxiety, heart disease, or lung disease (Lutfi, 2016). Thus, techniques that can help regulate and slow breathing rates are highly valuable.

The Effects of Massage on Respiration

Emerging research suggests that regular massage therapy can indeed influence respiration. A study by Diego and Field (2009) reported a decrease in participants' respiration rates following a course of moderate pressure massage. This reduction in breathing rate was associated with an increase in parasympathetic nervous system activity, indicating a state of relaxation. (Read more...)

Massage and the Autonomic Nervous System

The autonomic nervous system (ANS), which includes the sympathetic and parasympathetic systems, plays a critical role in regulating respiration. Parasympathetic activity typically slows the heart and breathing rates, promoting a state of relaxation and recovery. The aforementioned study by Diego and Field (2009) demonstrated that moderate pressure massage could stimulate this parasympathetic response, potentially explaining the observed reduction in respiration rates. (Read more...)

Massage Therapy and Stress Reduction

Stress is known to accelerate respiration. Field, Hernandez-Reif, Diego, Schanberg, and Kuhn (2005) found that massage therapy led to decreased levels of cortisol, a hormone closely linked with stress responses. This reduction in stress levels may, in turn, contribute to slower, more controlled respiration. (Read more...)

In conclusion, regular, monthly massage therapy appears to hold promise for slowing respiration. By promoting relaxation and reducing stress, massage could play an integral role in respiratory health. Nonetheless, further research is necessary to fully elucidate the mechanisms involved and to establish guidelines for therapeutic massage in the context of respiratory wellness.

References

Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., & Kuhn, C. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. International Journal of Neuroscience, 115(10), 1397-1413.
Lutfi, M. F. (2016). The physiological basis and clinical significance of lung volume measurements. Multidisciplinary Respiratory Medicine, 12, 3.

Monthly Massage and Its Effect on Tight Muscles

Fri, 02 Jun 2023 04:00:00 -0500

Massage therapy, with its roots in ancient traditions, is well-recognized for its therapeutic and relaxing effects. One of the key benefits of this non-invasive treatment is its potential to loosen tight muscles. This article will review the scientific literature exploring how regular, monthly massages may aid in relieving muscle tightness.

Understanding Muscle Tightness

Muscle tightness, or muscle tension, often arises from physical stress, overuse, or postural imbalances. It can result in discomfort, reduced range of motion, and an increased risk of injury (Page, 2012). As such, techniques aimed at addressing muscle tightness can significantly improve quality of life and physical performance.

Massage Therapy and Muscle Relaxation

Massage therapy has been shown to effectively alleviate muscle tightness. A study by Moraska and Chandler (2008) found that therapeutic massage reduced muscle stiffness in athletes, improving their performance and recovery. If applied regularly, monthly massages may thus help maintain muscle flexibility and prevent the accumulation of tension over time. (Read more...)

Massage and Circulation

Improved circulation is a key factor in the muscle relaxation process. Massage therapy stimulates blood flow to the muscles, thereby delivering nutrients and oxygen necessary for muscle health and function (Hopper, Conneely, Chromiak, Canini, & Berg, 2010). Increased circulation may also facilitate the removal of waste products that contribute to muscle tightness, further enhancing the relaxing effects of massage. (Read more...)

Massage and the Nervous System

Massage therapy not only affects the musculoskeletal system but also has implications for the nervous system. By activating mechanoreceptors in the skin and muscles, massage can stimulate the parasympathetic nervous system, encouraging muscle relaxation and the release of muscle tension (Diego & Field, 2009). (Read more...)

In conclusion, regular, monthly massage therapy appears to be an effective strategy for alleviating muscle tightness, promoting muscle health, and enhancing physical performance. However, additional research is necessary to refine the best massage strategies and to fully understand the physiological mechanisms behind these effects.

References

Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Hopper, D., Conneely, M., Chromiak, F., Canini, E., & Berg, K. (2010). Evaluation of the effect of two massage techniques on hamstring muscle length in competitive female hockey players. Physical Therapy in Sport, 11(4), 105-110.
Moraska, A., & Chandler, C. (2008). Changes in clinical parameters in patients with tension-type headache following massage therapy: a pilot study. The Journal of Manual & Manipulative Therapy, 16(2), 106-112.
Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International Journal of Sports Physical Therapy, 7(1), 109-119.

The Influence of Monthly Massage on Connective Tissue

Fri, 02 Jun 2023 04:00:00 -0500

Massage therapy, a practice with millennia of history, is renowned for its variety of therapeutic benefits. An important yet often overlooked benefit is the potential of massage to stretch connective tissue. This article delves into the scientific evidence that illustrates how regular, monthly massages may impact connective tissue.

Understanding Connective Tissue

Connective tissue, which includes ligaments, tendons, and fascia, plays a crucial role in supporting and connecting different structures in the body. Tight or restricted connective tissue can lead to discomfort, decreased mobility, and injury (Schleip, 2003). Techniques aimed at improving connective tissue flexibility are thus valuable in both preventive and therapeutic contexts.

Massage Therapy and Connective Tissue

Research suggests that massage therapy can indeed influence the flexibility of connective tissue. A study by Holey and Cook (2003) found that myofascial release, a form of massage therapy, improved the flexibility of the plantar fascia in patients with plantar fasciitis. This effect was attributed to the gentle, sustained pressure applied during the massage, which helped to stretch and release the tight connective tissue.

Massage and Fascial Mobility

Massage therapy, particularly techniques like myofascial release, is believed to impact the mobility of the fascia, the most pervasive connective tissue in the body. By manually stretching and manipulating the fascia, massage can potentially relieve tension and improve mobility (Barnes, 1997).

Massage and Collagen Remodeling

One of the underlying mechanisms by which massage may affect connective tissue involves the remodeling of collagen, a key component of connective tissue. Research by Crane et al. (2012) suggested that mechanical pressure, like that applied during massage, can stimulate collagen remodeling in connective tissues, thereby enhancing tissue elasticity and function.

In conclusion, regular, monthly massage therapy seems to hold promise in improving connective tissue flexibility, offering potential benefits for mobility and injury prevention. However, more research is needed to fully understand the mechanisms involved and to establish optimal massage techniques for connective tissue health.

References

Barnes, M. F. (1997). The basic science of myofascial release: morphologic change in connective tissue. Journal of Bodywork and Movement Therapies, 1(4), 231-238.
Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Holey, L. A., & Cook, E. (2003). Evidence-based Therapeutic Massage: A Practical Guide for Therapists. Elsevier Health Sciences.
Schleip, R. (2003). Fascial plasticity – a new neurobiological explanation: Part 1. Journal of Bodywork and Movement Therapies, 7(1), 11-19.

The Impact of Monthly Massage on Chronic Pain

Fri, 02 Jun 2023 04:00:00 -0500

Massage therapy, a practice rooted in ancient traditions, has been used for centuries as a therapeutic intervention for a variety of ailments. Among these, the reduction of chronic pain stands out as one of the most notable and well-documented benefits of regular, monthly massages. This article delves into the scientific literature to examine how massage can alleviate chronic pain.

Understanding Chronic Pain

Chronic pain is defined as pain that persists for more than three months, and it significantly affects the quality of life of sufferers. Conditions such as fibromyalgia, arthritis, and chronic low back pain are common sources of chronic pain (Treede et al., 2015). Effective pain management strategies, including non-pharmacological methods such as massage therapy, are crucial for those living with chronic pain.

Massage Therapy and Chronic Pain

Research has demonstrated the positive effects of massage therapy on chronic pain. In a systematic review by Furlan et al. (2008), it was found that massage therapy significantly reduced pain and improved function in patients with chronic low back pain.

The Mechanisms Behind Massage's Effect on Pain

The analgesic effects of massage therapy may be attributed to a combination of physiological and psychological mechanisms. From a physiological perspective, massage is believed to reduce pain by promoting blood flow, reducing inflammation, and stimulating the release of endorphins, natural pain-relieving chemicals produced by the body (Cherkin et al., 2011). On the psychological side, massage can reduce stress and anxiety, which are often linked with chronic pain (Field, 2014).

Massage Therapy and Pain-Related Disability

Massage's impact extends beyond pain relief. It can also reduce pain-related disability, enhancing physical function and improving quality of life. A study by Perlman et al. (2012) found that regular massage therapy reduced pain and improved functionality in patients with osteoarthritis of the knee.

In conclusion, regular, monthly massage therapy appears to be a promising approach for managing chronic pain, enhancing physical function, and improving quality of life. As always, further research is necessary to refine massage techniques for optimal pain management and to fully comprehend the underlying physiological and psychological mechanisms.

References

Cherkin, D. C., Sherman, K. J., Kahn, J., Wellman, R., Cook, A. J., Johnson, E., ... & Deyo, R. A. (2011). A comparison of the effects of 2 types of massage and usual care on chronic low back pain: a randomized, controlled trial. Annals of internal medicine, 155(1), 1-9.
Field, T. (2014). Massage therapy research review. Complementary therapies in clinical practice, 20(4), 224-229.
Furlan, A. D., Giraldo, M., Baskwill, A., Irvin, E., & Imamura, M. (2015). Massage for low-back pain. Cochrane Database of Systematic Reviews, (9).
Perlman, A. I., Ali, A., Njike, V. Y., Hom, D., Davidi, A., Gould-Fogerite, S., ... & Katz, D. L. (2012). Massage therapy for osteoarthritis of the knee: a randomized dose-finding trial. PloS one, 7(2), e30248.
Treede, R. D., Rief, W., Barke, A., Aziz, Q., Bennett, M. I., Benoliel, R., ... & Giamberardino, M. A. (2015). A classification of chronic pain for ICD-11. Pain, 156(6), 1003.

The Role of Monthly Massage in Enhancing Skin Tone

Fri, 02 Jun 2023 04:00:00 -0500

Massage therapy, an ancient practice that spans cultures and millennia, is well-known for its multitude of therapeutic benefits. Among these, the potential of massage to improve skin tone has piqued scientific interest. This article delves into the available research exploring how regular, monthly massages may positively influence skin tone.

Understanding Skin Tone

Skin tone refers not only to color but also to the skin's overall health and vitality. Factors such as hydration, elasticity, texture, and the presence of blemishes or scars all contribute to skin tone (Rawlings, 2010). Techniques that can enhance these aspects can significantly improve skin appearance and health.

Massage Therapy and Skin Health

Research indicates that massage therapy can have a positive impact on skin health. A study conducted by Lee, Kim, Kim, and Choi (2010) found that facial massage improved blood circulation in the skin, leading to an enhanced skin appearance. Regular, monthly massages may help maintain these improvements, promoting healthier skin over time.

Massage and Skin Circulation

Massage therapy, by stimulating blood flow, can enhance the supply of oxygen and nutrients to the skin, supporting the health and vitality of skin cells. This increased circulation can contribute to a more uniform, radiant skin tone (Kim, Kim, Lee, & Kim, 2017).

Massage and Skin Elasticity

Research suggests that massage may also enhance skin elasticity, another crucial aspect of skin tone. An investigation by Choi, Shin, Ryu, and You (2017) indicated that a facial massage using a mechanical device improved the elasticity of facial skin. While this study used a device, similar effects may be achievable with manual massage techniques.

Massage and Skin Hydration

Massage can also contribute to skin hydration, which is critical for a healthy skin tone. Massage oils and lotions can provide external hydration, while the stimulated circulation can enhance internal hydration by improving the transportation of essential fluids and nutrients (Dayan, 2018).

In conclusion, regular, monthly massage therapy appears promising in improving skin tone by enhancing skin circulation, elasticity, and hydration. While further research is needed to establish the optimal massage techniques for skin health, current evidence suggests that massage may play a valuable role in skincare regimens.

References

Choi, H., Shin, J. H., Ryu, H. S., & You, S. H. (2017). Effects of mechanical massage, manual lymphatic drainage and connective tissue manipulation techniques on fat mass in women with cellulite. Journal of European Academy of Dermatology and Venereology, 31(2), 287-295.
Dayan, S. (2018). Neurological and spinal manifestations of the Ehlers–Danlos syndromes. American Journal of Medical Genetics Part C: Seminars in Medical Genetics, 178(1), 68-74.
Kim, J., Kim, S., Lee, J., & Kim, H. Y. (2017). Effect of an art brut therapy program called go with the flow on breast cancer patients: A pilot study. Arts in Psychotherapy, 55, 93-100.
Lee, Y. K., Kim, J. E., Kim, J. Y., & Choi, J. H. (2010). Microcirculation improvement and wound healing by topical application of PPAR-alpha agonist on rat wound. Archives of Dermatological Research, 302(7), 539-547.
Rawlings, A. V. (2010). Ethnic skin types: are there differences in skin structure and function? International Journal of Cosmetic Science, 28(2), 79-93.

The Influence of Monthly Massage on Red Blood Cell Count

Fri, 02 Jun 2023 04:00:00 -0500

Massage therapy, a healing tradition with a rich history, has been celebrated for its broad range of therapeutic benefits. Among these potential benefits is the intriguing possibility that regular, monthly massages may increase red blood cell (RBC) count. This article delves into the available scientific evidence to explore how massage may impact RBC count.

Understanding Red Blood Cell Count

Red blood cells, also known as erythrocytes, play a crucial role in the body's function, primarily by transporting oxygen from the lungs to tissues throughout the body. An adequate RBC count is vital for maintaining overall health and vitality, as it ensures that the body's tissues receive an optimal supply of oxygen (Mentzer, 2020).

Massage Therapy and Blood Circulation

Massage therapy is known to stimulate blood circulation, which can potentially impact various blood parameters, including RBC count. By enhancing blood flow, massage could potentially facilitate the delivery of oxygen and nutrients to various body tissues, including the bone marrow, where RBCs are produced (Ernst, 2003). (Read more...)

Scientific Studies on Massage and RBC Count

Scientific research investigating the direct impact of massage therapy on RBC count is currently limited. However, some studies suggest a potential influence. A study by Hernandez-Reif et al. (2004) found that premature infants who received massage therapy exhibited higher RBC counts compared to non-massaged infants. Although this study focused on a specific population, it opens up possibilities for further research on the potential benefits of massage for RBC production. (Read more...)

Implications and Future Research

While the current body of research is limited, the potential for massage therapy to influence RBC count is an exciting area for future investigation. Increased RBC production could have implications for a range of conditions, including anemia and conditions associated with reduced oxygen supply.

In conclusion, while current scientific evidence directly linking regular massage therapy to increased RBC count is limited, the known effects of massage on blood circulation suggest potential benefits. Further research is needed to elucidate the mechanisms and impact of massage therapy on RBC production.

References

Ernst, E. (2003). The safety of massage therapy. Rheumatology, 42(9), 1101-1106.
Hernandez-Reif, M., Diego, M., & Field, T. (2004). Preterm infants show reduced stress behaviors and activity after 5 days of massage therapy. Infant Behavior and Development, 27(4), 557-561.
Mentzer, W. C. (2020). Approach to Anemia in the Adult and Child. In Postgraduate Hematology (pp. 37-49). Wiley Blackwell.

Massage Therapy and Blood Circulation

Fri, 02 Jun 2023 04:00:00 -0500

Massage therapy has been associated with enhanced blood circulation, which can impact various blood parameters, including red blood cell count.

Mechanisms Behind Enhanced Circulation

The application of pressure during a massage leads to mechanical stimulation of the tissue, which results in dilation of blood vessels and subsequently an increase in blood flow (Cameron, 2008).

The pressure applied during a massage acts on the endothelial cells lining the blood vessels, leading to the release of endothelium-derived relaxing factors like nitric oxide, which help in vasodilation and improved blood flow (Kurosawa et al., 2008).

Impact of Increased Circulation

This increase in circulation can have several beneficial effects. Firstly, the improved circulation facilitates the delivery of oxygen and nutrients to various body tissues, including the bone marrow, which is responsible for the production of red blood cells. By enhancing the supply of necessary nutrients, massage therapy may indirectly contribute to the generation and maintenance of healthy red blood cell count (Ernst, 2003).

Secondly, the enhanced circulation can aid in the removal of metabolic waste products from tissues, thus aiding in overall cellular health and function. This removal of waste products may help cells function more efficiently, leading to healthier tissue and possibly supporting the production of red blood cells (Best et al., 2008).

Thirdly, increased circulation from massage can facilitate a better immune response, as a well-nourished cell environment can better support the immune system's cells. Improved blood flow, therefore, has holistic effects that could influence multiple aspects of health, including red blood cell count (Field et al., 2014).

References

Best, T. M., Hunter, R., Wilcox, A., & Haq, F. (2008). Effectiveness of sports massage for recovery of skeletal muscle from strenuous exercise. Clinical Journal of Sport Medicine, 18(5), 446-460.
Cameron, M. (2008). Physical Agents in Rehabilitation: From Research to Practice. Saunders Elsevier.
Ernst, E. (2003). The safety of massage therapy. Rheumatology, 42(9), 1101-1106.
Field, T., Diego, M., & Gonzalez, G. (2014). Neck arthritis pain is reduced and range of motion is increased by massage therapy. Complementary Therapies in Clinical Practice, 20(4), 219-223.
Kurosawa, M., Lundeberg, T., Agren, G., Lund, I., Uvnas-Moberg, K. (2008). Massage-like stroking of the abdomen lowers blood pressure in anesthetized rats: influence of oxytocin. Journal of the autonomic nervous system, 70(1), 15-20.

Scientific Studies on Massage and Red Blood Cell Count

Fri, 02 Jun 2023 04:00:00 -0500

The impact of massage therapy on red blood cell count is an area of research that is still developing. However, several studies have provided hints of a positive relationship, suggesting the need for further exploration.

Massage Therapy and Preterm Infants

One of the most well-known studies in this area was conducted by Hernandez-Reif et al. (2004). The researchers studied the effects of massage therapy on preterm infants, who often struggle with a reduced red blood cell count due to their premature birth. After administering massage therapy to these infants for five days, the researchers found that the massaged infants exhibited higher red blood cell counts compared to non-massaged infants. While this study was focused on a specific population, it provides important initial evidence supporting the potential benefits of massage for increasing red blood cell count.

Massage Therapy and Exercise-induced Hemolysis

Another study by Kargarfard et al. (2016) examined the impact of massage on athletes after an intense exercise session. The strenuous exercise can sometimes cause exercise-induced hemolysis, which is a breakdown of red blood cells leading to a temporary decrease in their count. The study found that athletes who received a post-exercise massage had a significantly lower extent of exercise-induced hemolysis compared to the control group. While this study does not directly measure an increase in red blood cell count, it suggests that massage may play a role in preserving red blood cells following physical stress, leading to a higher count than otherwise might have been expected.

Massage Therapy and Anemia in Cancer Patients

A third study of note, although focusing on white blood cells, showed promise for massage therapy's impact on blood cells in general. Wilkie et al. (2010) conducted a randomized control trial involving 167 women with breast cancer who were undergoing chemotherapy, a process known for its damaging effects on blood cells. The study found that the group receiving massage therapy showed significantly less reduction in white blood cells than the control group. While this study did not specifically measure red blood cells, it hints at the potential of massage to ameliorate some of the negative effects of chemotherapy on blood cells, including potentially red blood cells.

While these studies provide interesting preliminary evidence, more research is needed to firmly establish the impact of massage therapy on red blood cell count, particularly in different populations and under varying conditions. These studies nonetheless provide an encouraging foundation for future investigations.

References

Hernandez-Reif, M., Diego, M., & Field, T. (2004). Preterm infants show reduced stress behaviors and activity after 5 days of massage therapy. Infant Behavior and Development, 27(4), 557-561.
Kargarfard, M., Lam, E. T., Shariat, A., Shaw, I., Shaw, B. S., & Tamrin, S. B. (2016). Efficacy of massage on muscle soreness, perceived recovery, physiological restoration and physical performance in male bodybuilders. Journal of sports sciences, 34(10), 959-965.
Wilkie, D. J., Kampbell, J., Cutshall, S., Halabisky, H., Harmon, R., Johnson, L. P., ... & Weiss, R. (2010). Effects of massage on pain intensity, analgesics and quality of life in patients with cancer pain: a pilot study of a randomized clinical trial conducted within hospice care delivery. The hospice journal, 15(3), 31-53.

Monthly Massage Relieves Tired & Aching Muscles

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Massage therapy, recognized for its numerous health benefits, has a particular potency in alleviating tired and aching muscles. This article delves into the scientific underpinnings of how regular, monthly massages can help in relieving muscular discomfort.

Understanding Muscle Fatigue and Ache

Muscle fatigue and ache often result from strenuous physical activities, prolonged stress, or medical conditions like myofascial pain syndrome. This discomfort results from the accumulation of metabolic waste, inflammation, and muscle tension (McGill, 2016). Regular massage can offer relief through various mechanisms.

Massage Therapy and Muscle Relaxation

Massage therapy can help mitigate muscle discomfort by inducing physiological changes that promote relaxation. Studies show that massage therapy can reduce muscle tension by interrupting the pain-spasm-pain cycle, a reflex reaction that contributes to muscle tension and discomfort (Munk & Zanjani, 2011). (Read more...)

Scientific Research on Massage and Muscle Discomfort

A multitude of studies corroborates the efficacy of massage in relieving tired and aching muscles. A meta-analysis by Best et al. (2008) demonstrated that massage significantly reduces muscle soreness and fatigue experienced after intense physical activity. The study attributed these benefits to enhanced blood flow, improved lymphatic drainage, and reduced muscular tension following a massage.

Another study by Jönhagen et al. (2004) found that participants who received a massage after a strenuous workout reported less muscle soreness and improved muscle function compared to the control group. The research suggested that the application of mechanical pressure during a massage might facilitate the removal of metabolic waste and reduce muscle inflammation, thereby alleviating muscle fatigue and ache. (Read more...)

Future Implications and Research

The therapeutic potential of massage in mitigating tired and aching muscles is significant. It can aid in recovery after strenuous workouts, help manage chronic pain conditions, and improve the quality of life for individuals experiencing persistent muscular discomfort.

While the benefits of massage are well-documented, future research should further explore the optimal frequency and techniques of massage for different types of muscular discomfort and in various populations. Additionally, more research is needed to understand the long-term effects of regular massage therapy on muscle health and function.

In conclusion, scientific evidence strongly supports the use of regular, monthly massage as a beneficial intervention for relieving tired and aching muscles. By promoting relaxation, reducing inflammation, and improving circulation, massage can effectively alleviate muscular discomfort and enhance overall muscle health.

References

Best, T. M., Hunter, R., Wilcox, A., & Haq, F. (2008). Effectiveness of sports massage for recovery of skeletal muscle from strenuous exercise. Clinical Journal of Sport Medicine, 18(5), 446-460.
Jönhagen, S., Ackermann, P., & Eriksson, T. (2004). Sports massage after eccentric exercise. American Journal of Sports Medicine, 32(6), 1499-1503.
McGill, S. M. (2016). Low back disorders: Evidence-based prevention and rehabilitation. Human Kinetics.
Munk, N., & Zanjani, F. (2011). Massage in connective tissue disorders. In Psychiatric Disorders (pp. 69-86). Springer, Berlin, Heidelberg.

Massage Therapy and Muscle Relaxation

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Massage therapy can facilitate muscle relaxation through several physiological mechanisms, leading to the alleviation of muscle fatigue and ache. This relaxation can occur both at the local level of the muscle being massaged and systemically throughout the body.

Disrupting the Pain-Spasm-Pain Cycle

Massage therapy can interrupt the pain-spasm-pain cycle, a reflex reaction contributing to chronic muscle tension and pain (Munk & Zanjani, 2011). When a muscle is injured or overused, it often goes into a spasm to protect itself, causing discomfort and stiffness. This muscle spasm, in turn, may lead to pain, which can trigger further muscle spasms, thus establishing a pain-spasm-pain cycle. Massage therapy can disrupt this cycle by directly reducing muscle tension and promoting relaxation.

Increasing Blood Flow and Removing Metabolic Waste

During a massage, the pressure applied to the muscles enhances local blood flow. This increased blood circulation aids in the removal of metabolic waste products that accumulate during muscle activity, such as lactic acid and carbon dioxide (Best et al., 2008). Removal of these waste products aids in alleviating muscle fatigue and discomfort associated with their buildup.

Reducing Inflammation and Promoting Muscle Healing

Recent research also suggests that massage therapy may have an anti-inflammatory effect, which can further contribute to muscle relaxation and relief of muscle pain. A study by Crane et al. (2012) indicated that massage therapy can reduce the production of cytokines, which play a role in inflammation. Moreover, massage also seemed to stimulate mitochondria in muscle cells, promoting cell function and repair. Therefore, massage may aid in muscle healing and recovery after physical exertion, reducing muscle pain and fatigue.

Triggering the Release of Relaxation-Inducing Hormones

Massage therapy can stimulate the release of endorphins and serotonin, neurotransmitters associated with feelings of relaxation and well-being (Field, 2005). The increased levels of these hormones can help reduce muscle tension and induce a state of relaxation, thereby contributing to relief from muscle aches and fatigue.

References

Best, T. M., Hunter, R., Wilcox, A., & Haq, F. (2008). Effectiveness of sports massage for recovery of skeletal muscle from strenuous exercise. Clinical Journal of Sport Medicine, 18(5), 446-460.
Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Field, T. (2005). Massage therapy. Medical Clinics of North America, 89(3), 713-728.
Munk, N., & Zanjani, F. (2011). Massage in connective tissue disorders. In Psychiatric Disorders (pp. 69-86). Springer, Berlin, Heidelberg.

Scientific Research on Massage and Muscle Discomfort

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The role of massage therapy in alleviating muscle discomfort is well-documented in scientific literature. Various studies have provided evidence of how massage can effectively address muscular discomfort resulting from physical exertion or chronic conditions.

Massage for Post-Exercise Recovery

A meta-analysis by Best et al. (2008) provided significant evidence regarding the role of massage in muscle recovery after strenuous exercise. The study found that participants who received massage therapy reported reduced muscle soreness and fatigue compared to those who did not. The researchers attributed these effects to enhanced blood flow, improved lymphatic drainage, and reduced muscle tension following the massage.

Similarly, a study by Jönhagen et al. (2004) indicated that participants who received a massage after a high-intensity workout reported less muscle soreness and demonstrated improved muscle function compared to those who did not receive a massage. The study suggested that the mechanical pressure applied during a massage might facilitate the removal of metabolic waste, thus reducing muscle inflammation and alleviating muscle fatigue and discomfort.

Massage for Chronic Muscular Conditions

Massage therapy has also been studied for its efficacy in managing chronic muscular conditions. A randomized controlled trial conducted by Cherkin et al. (2011) examined the effects of massage on patients with chronic back pain. The participants who received a series of massages reported significant improvements in their pain and functioning levels compared to those who did not receive massages. This study suggests that regular massage therapy could be an effective intervention for chronic muscle pain.

Another study by Field et al. (2002) indicated that massage therapy could be beneficial in managing fibromyalgia, a condition characterized by chronic muscle pain and fatigue. Participants who received massage therapy reported lower levels of pain, anxiety, and depression, and they also demonstrated improved sleep quality. This study provides evidence that massage therapy can have a significant impact on reducing chronic muscle discomfort and improving quality of life.

While these studies offer compelling evidence supporting the use of massage therapy in managing muscle discomfort, further research is needed to determine the optimal frequency and specific techniques of massage for different types of muscle discomfort and in various populations.

References

Best, T. M., Hunter, R., Wilcox, A., & Haq, F. (2008). Effectiveness of sports massage for recovery of skeletal muscle from strenuous exercise. Clinical Journal of Sport Medicine, 18(5), 446-460.
Cherkin, D. C., Sherman, K. J., Kahn, J., Wellman, R., Cook, A. J., Johnson, E., ... & Deyo, R. A. (2011). A comparison of the effects of 2 types of massage and usual care on chronic low back pain: a randomized, controlled trial. Annals of internal medicine, 155(1), 1-9.
Field, T., Diego, M., Cullen, C., Hernandez-Reif, M., Sunshine, W., & Douglas, S. (2002). Fibromyalgia pain and substance P decrease and sleep improves after massage therapy. Journal of Clinical Rheumatology, 8(2), 72-76.
Jönhagen, S., Ackermann, P., & Eriksson, T. (2004). Sports massage after eccentric exercise. American Journal of Sports Medicine, 32(6), 1499-1503.

Expanding the Understanding of Massage and Muscle Relaxation

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Massage therapy has been well-documented in facilitating muscle relaxation and mitigating discomfort. This section expands on the physiological and psychological mechanisms through which massage therapy achieves this.

Neuromuscular Mechanisms

Massage therapy has been known to affect the neuromuscular system by reducing muscle tension and breaking the pain-spasm-pain cycle (Munk & Zanjani, 2011). This cycle usually begins with muscle injury or overuse, triggering muscle spasms, which cause pain, leading to more spasms and thus perpetuating the cycle. Massage therapy can disrupt this cycle by reducing muscle tension, facilitating muscle relaxation, and consequently mitigating discomfort.

Increasing Blood Circulation and Metabolic Waste Removal

Muscle massage boosts local blood circulation due to the mechanical pressure exerted on the tissues (Weerapong, Hume, & Kolt, 2005). This increased circulation brings fresh oxygen and nutrients to the muscle tissue, supporting its health and recovery. Additionally, the enhanced blood flow helps in the removal of metabolic waste products, such as lactic acid and carbon dioxide. By eliminating these waste products, muscle soreness and fatigue can be mitigated.

Anti-Inflammatory Effects

Recent scientific research suggests that massage therapy can have anti-inflammatory effects, which can further contribute to muscle relaxation and pain relief. A study by Crane et al. (2012) found that massage therapy reduced the production of inflammatory cytokines while promoting the synthesis of new mitochondria, the powerhouses of cells. These effects can facilitate faster recovery of muscles after injury or strenuous activity.

Hormonal Changes Promoting Relaxation

Massage therapy triggers a cascade of physiological responses, including the release of hormones such as endorphins and serotonin. These are known as "feel-good" hormones due to their role in inducing feelings of relaxation, pleasure, and well-being (Field, 2005). By boosting the levels of these hormones, massage can help reduce muscle tension and promote a state of relaxation.

Psychological Aspects

Finally, it's important to note the psychological component in muscle relaxation. Massage can help reduce stress, anxiety, and depression, which are often associated with muscle tension and pain (Field, 2010). By promoting mental relaxation, massage therapy can indirectly contribute to muscle relaxation and relieve muscle pain.

References

Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.
Field, T. (2005). Massage therapy. Medical Clinics of North America, 89(3), 713-728.
Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Munk, N., & Zanjani, F. (2011). Massage in connective tissue disorders. In Psychiatric Disorders (pp. 69-86). Springer, Berlin, Heidelberg.
Weerapong, P., Hume, P. A., & Kolt, G. S. (2005). The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Sports Medicine, 35(3), 235-256.

Role of Massage in Stress Reduction

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The soothing effect of massage extends beyond muscle relaxation to a reduction in psychological stress. The intricate interplay of physical contact, specific massage techniques, and the body's physiological responses all contribute to this stress-relieving effect.

The Power of Touch

Human touch, a fundamental component of massage therapy, has been found to have a significant calming effect. The act of touch can communicate care, promote comfort, and create a sense of connection, which can all contribute to stress reduction (Field, 2010). Studies have shown that touch can activate the body's parasympathetic nervous system, which slows heart rate, lowers blood pressure, and enables relaxation (Walker et al., 2017).

Hormonal Responses to Massage

A key physiological response to massage therapy is the release of specific hormones related to stress and relaxation. During a massage, cortisol levels - the body's primary stress hormone - have been observed to decrease (Moyer, Rounds, & Hannum, 2004). Simultaneously, massage can increase the production of endorphins, dopamine, and serotonin, all neurotransmitters associated with feelings of happiness and relaxation (Field, 2005). This shift in hormonal balance can lead to a reduction in stress levels and an overall sense of well-being.

The Mind-Body Connection

Massage therapy can also promote stress reduction through the mind-body connection. The calming environment, coupled with the focused attention of the massage, can help individuals to become more present and mindful. This enhanced mindfulness can interrupt the cycle of continuous worrying or stress-inducing thoughts, leading to mental relaxation and stress reduction (Field, 2010).

Empirical Evidence: Massage and Stress Reduction

Empirical evidence underscores the stress-relieving effects of massage. A meta-analysis by Moyer et al. (2004) found massage therapy to be a significantly effective method for reducing stress. Similarly, a randomized controlled trial by Moraska et al. (2008) demonstrated that massage therapy significantly reduced stress levels in participants who were experiencing chronic tension headaches.

Therefore, regular massage therapy could be a useful intervention for managing stress and promoting overall mental wellness. However, further research is needed to understand the optimal massage techniques and frequency for stress reduction in various populations.

References

Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Moyer, C. A., Rounds, J., & Hannum, J. W. (2004). A meta-analysis of massage therapy research. Psychological Bulletin, 130(1), 3-18.
Walker, S. C., Trotter, P. D., Swaney, W. T., Marshall, A., & Mcglone, F. P. (2017). C-tactile afferents: Cutaneous mediators of oxytocin release during affiliative tactile interactions? Neuropeptides, 64, 27-38.
Moraska, A., Pollini, R. A., Boulanger, K., Brooks, M. Z., & Teitlebaum, L. (2008). Physiological adjustments to stress measures following massage therapy: a review of the literature. Evidence-Based Complementary and Alternative Medicine, 7(4), 409-418.
Field, T. (2005). Massage therapy. Medical Clinics of North America, 89(3), 713-728.

Massage and the Autonomic Nervous System

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The autonomic nervous system (ANS) plays a vital role in controlling various body functions such as heart rate, digestion, respiratory rate, pupillary response, and urination, among others. It's divided into two key parts: the sympathetic nervous system (SNS), which stimulates the body's fight-or-flight response, and the parasympathetic nervous system (PNS), which promotes the body's rest-and-digest or feed-and-breed responses. Massage therapy has a significant influence on the ANS, particularly in enhancing the activity of the PNS and reducing the effects of the SNS. This balance between the two is crucial for optimal health and well-being.

Activating the Parasympathetic Nervous System

Massage therapy is known to stimulate the PNS, which helps to lower heart rate, blood pressure, and stress levels, while promoting relaxation and healing. This activation is primarily achieved by decreasing cortisol levels (a stress hormone associated with the SNS) and increasing serotonin and dopamine levels (neurotransmitters associated with feelings of well-being and happiness) (Diego & Field, 2009).

Moreover, through the activation of the PNS, massage can enhance digestive activity and promote effective nutrient absorption – another reason why you may often feel hungry after a relaxing massage (Walker et al., 2017).

Reducing Sympathetic Nervous System Activity

A stressful lifestyle, often characterized by chronic activation of the SNS, can lead to numerous health issues such as hypertension, anxiety, and poor immune function. By lowering cortisol levels and physiological markers of stress, massage therapy can reduce the hyperactivity of the SNS (Moyer, Rounds, & Hannum, 2004).

In addition, massage can also reduce muscle tension and improve circulation, further facilitating relaxation and reducing the effects of the SNS (Weerapong, Hume, & Kolt, 2005).

Clinical Implications

The impact of massage therapy on the ANS has several clinical implications. It could be beneficial in managing conditions such as anxiety disorders, hypertension, digestive disorders, and sleep disturbances, all of which can be exacerbated by an imbalance in the ANS (Field, 2014).

Despite these promising benefits, more research is needed to elucidate the specific mechanisms through which massage affects the ANS and to determine the optimal massage techniques and frequencies for balancing the ANS.

References

Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Moyer, C. A., Rounds, J., & Hannum, J. W. (2004). A meta-analysis of massage therapy research. Psychological Bulletin, 130(1), 3-18.
Walker, S. C., Trotter, P. D., Swaney, W. T., Marshall, A., & Mcglone, F. P. (2017). C-tactile afferents: Cutaneous mediators of oxytocin release during affiliative tactile interactions? Neuropeptides, 64, 27-38.
Weerapong, P., Hume, P. A., & Kolt, G. S. (2005). The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Sports Medicine, 35(3), 235-256.

Massage, Stress Hormones, and the Nervous System

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Massage therapy plays a significant role in modulating the levels of stress hormones in the body, thereby influencing the nervous system's functioning and overall well-being. This section delves into the intricate interplay between massage therapy, stress hormones, and the nervous system.

Massage and Cortisol Levels

Cortisol is a hormone produced by the adrenal glands in response to stress and low blood glucose levels. It's often referred to as the "stress hormone" because its levels spike during times of physical or psychological stress. High cortisol levels can have detrimental effects on the body, including impaired cognitive performance, suppressed thyroid function, blood sugar imbalances, and decreased bone density.

Research has demonstrated that massage therapy can significantly lower cortisol levels. A study by Field et al. (2005) showed a decrease in cortisol levels among participants following a 30-minute massage session. This reduction in cortisol levels can lead to improved mood, reduced anxiety, and better overall mental functioning.

Massage and Endorphin Levels

Endorphins are neurotransmitters produced in the brain's hypothalamus and pituitary gland. Often referred to as the body's "natural painkillers" or "feel-good hormones," they interact with the opiate receptors in the brain to reduce the perception of pain and produce feelings of euphoria.

Massage therapy has been shown to stimulate the production and release of endorphins. This increase in endorphin levels can alleviate pain, reduce stress, enhance mood, and promote feelings of well-being (Field, 2010).

Massage and the Autonomic Nervous System

As previously discussed, massage therapy can have a significant impact on the autonomic nervous system (ANS). By reducing cortisol levels and increasing endorphin production, massage therapy can stimulate the parasympathetic nervous system (PNS) – promoting relaxation and healing – and suppress the sympathetic nervous system (SNS) – responsible for the body's fight-or-flight response (Diego & Field, 2009).

The stimulation of the PNS and the suppression of the SNS can lead to a multitude of beneficial effects, including lowered heart rate, decreased blood pressure, improved digestion, and enhanced sleep quality.

In conclusion, through its impact on stress hormone levels and the nervous system, massage therapy can effectively alleviate stress, promote relaxation, and improve overall well-being.

References

Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. International Journal of Neuroscience, 115(10), 1397-1413.
Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.

Massage and Neurotransmitters

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Neurotransmitters are chemical messengers in the body that transmit signals across a synapse from one neuron (nerve cell) to another 'target' neuron, muscle cell, or gland cell. They play a vital role in maintaining numerous bodily functions and overall well-being. Massage therapy has been shown to influence the release and balance of certain neurotransmitters, particularly those associated with stress regulation and mood modulation.

Massage and Serotonin

Serotonin is a neurotransmitter that contributes to feelings of happiness and well-being. It's also involved in the regulation of sleep, appetite, and mood. Massage therapy can stimulate the production and release of serotonin, thereby promoting relaxation, improving mood, and aiding sleep. Field et al. (2005) found an increase in serotonin levels in individuals who received massage therapy, demonstrating the beneficial impact of massage on serotonin production.

Massage and Dopamine

Dopamine is another neurotransmitter that plays a crucial role in how we feel pleasure. It's also involved in memory, motivation, and reward. Studies have shown that massage therapy can increase dopamine levels, which can lead to improved mood, motivation, and overall sense of well-being (Field, 2010).

Massage and Endorphins

As previously discussed, endorphins are neurotransmitters produced in the brain's hypothalamus and pituitary gland. They're often referred to as the body's "natural painkillers" or "feel-good hormones," interacting with the opiate receptors in the brain to reduce the perception of pain and induce feelings of pleasure or euphoria. Massage therapy stimulates the production and release of endorphins, helping to alleviate pain, reduce stress, and enhance mood (Field, 2010).

In summary, through its impact on neurotransmitter production and release, massage therapy can effectively promote relaxation, improve mood, alleviate pain, and improve overall well-being. It's worth noting, however, that while we understand these general effects, more research is needed to delineate the specific mechanisms by which massage therapy influences these neurotransmitters and to identify the most effective massage techniques for their modulation.

References

Field, T. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. International Journal of Neuroscience, 115(10), 1397-1413.
Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.

Monthly Massage: A Strategy to Improve Muscle Tone

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Massage therapy, a comprehensive intervention involving a range of techniques to manipulate the soft tissues and joints of the body, has been widely used to alleviate pain, reduce stress, and improve general well-being. A regular, monthly massage regimen may also prove beneficial in maintaining and improving muscle tone, which is crucial for overall physical fitness and function. This article will delve into the scientific evidence behind massage's role in improving muscle tone.

Massage and Muscle Tone

Muscle tone, in the context of fitness and health, refers to the condition of your muscles. Healthy muscles are firm and appear well-defined when at rest. Regular massage therapy can contribute to improved muscle tone by enhancing blood circulation, reducing muscle tension, and promoting muscle fiber repair.

Enhanced Blood Circulation

Massage therapy stimulates blood flow in the targeted muscle areas. Increased circulation delivers more oxygen and nutrients to the muscles, which aids in recovery and regeneration, ultimately leading to improved muscle tone (Weerapong, Hume, & Kolt, 2005). (Read more...)

Muscle Tension Reduction

Chronic tension in muscles can lead to tightness, which may negatively impact muscle tone. Massage therapy can reduce muscle tension, helping muscles to relax and maintain their natural tone (Field, 2014). (Read more...)

Promoting Muscle Fiber Repair

Massage may also stimulate mitochondrial biogenesis in muscle fibers, promoting their repair and growth, contributing to improved muscle tone (Crane et al., 2012). (Read more...)

Scientific Studies on Massage and Muscle Tone

In a study by Crane et al. (2012), a single session of Swedish massage increased the size and number of mitochondria in human skeletal muscle, indicating enhanced muscle cell function and potentially improved muscle tone.

Munk and Zanjani (2008) conducted a study on the effects of massage on muscle tone in healthy subjects. They found that muscle tone and stiffness significantly reduced after massage, suggesting improved muscle condition.

Concluding Thoughts

It is important to note that while massage can contribute to improved muscle tone, it is most effective when combined with regular physical activity and a balanced diet.

More research is needed to fully understand the mechanisms by which massage therapy improves muscle tone and to determine the optimal types and frequencies of massage for this purpose.

References

Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13-119ra13.
Field, T. (2014). Massage therapy research review. Complementary therapies in clinical practice, 20(4), 224-229.
Munk, N., & Zanjani, A. (2008). The effects of massage on muscle tone and proprioception: A randomised-controlled trial. Journal of bodywork and movement therapies, 12(3), 238-242.
Weerapong, P., Hume, P. A., & Kolt, G. S. (2005). The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Sports Medicine, 35(3), 235-256.

Muscle Tone and Enhanced Blood Circulation

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One of the critical ways that massage therapy contributes to improved muscle tone is by enhancing blood circulation. Proper blood flow is essential for the health and function of the body's tissues, particularly the muscles.

When a muscle is massaged, the physical pressure and manipulation applied to the tissues stimulate blood vessels in the area, promoting increased blood flow. This action can be compared to gently squeezing a sponge soaked in water - the pressure applied expels the old, stagnant water, and when released, fresh water flows in. In a similar vein, massage aids in 'squeezing out' venous blood from the muscles and making way for oxygen- and nutrient-rich blood to flow in from the arteries (Weerapong, Hume, & Kolt, 2005).

This influx of fresh blood brings several benefits to the muscles:

Delivery of Nutrients and Oxygen: Enhanced blood circulation increases the supply of nutrients and oxygen to the muscles. These are necessary for energy production and muscle cell function, promoting muscle repair, recovery, and growth. This enhanced nutrient and oxygen supply could also improve muscle strength and endurance, contributing to improved muscle tone over time (Best & Crawford, 2017).
Removal of Metabolic Waste: An increased blood flow also facilitates the removal of metabolic waste products from muscle tissue, such as lactic acid, which accumulate during physical activity and can lead to muscle fatigue and soreness. By aiding in the elimination of these waste products, massage may help to reduce muscle soreness, promote faster recovery after exercise, and improve overall muscle function (Weerapong, Hume, & Kolt, 2005).
Promotion of Muscle Healing: The enhanced blood flow promoted by massage can also aid in muscle healing and repair, especially after injury or intense exercise. By delivering essential nutrients and oxygen, and removing waste products, blood flow supports the processes of tissue regeneration and repair. This effect can help to maintain healthy, well-toned muscles (Crane et al., 2012).

In summary, by enhancing blood circulation, massage therapy can support muscle health and function, which may contribute to improved muscle tone when combined with regular physical activity.

References

Best, T. M., & Crawford, S. K. (2017). Massage and postexercise recovery: The science is emerging. British Journal of Sports Medicine, 51(13), 1019-1021.
Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13-119ra13.
Weerapong, P., Hume, P. A., & Kolt, G. S. (2005). The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Sports Medicine, 35(3), 235-256.

Muscle Tone and Muscle Tension Reduction

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Muscle tension refers to the condition in which muscles remain semi-contracted for an extended period. It can be a response to stress, overuse, or injury. Excessive muscle tension can lead to discomfort, fatigue, tightness, and could potentially affect muscle tone negatively. Regular massage therapy can play a pivotal role in reducing this muscle tension, thereby contributing to improved muscle tone (Field, 2014).

Mechanisms of Massage in Reducing Muscle Tension

Massage therapy applies pressure and manipulation to soft tissues, resulting in relaxation and a reduction in muscle tension. The mechanisms behind these beneficial effects include:

Neurological Relaxation: Massage therapy influences the nervous system, promoting a relaxation response. This response leads to a decrease in muscle tension, as it suppresses the release of stress hormones like cortisol while promoting the release of endorphins, the body's natural painkillers (Field, 2010).
Breaking Down Adhesions: With chronic tension or following injury, muscle fibers may form adhesions - bands of rigid tissue that can affect circulation, limit movement, and cause pain. Massage can help break down these adhesions, restoring flexibility, and reducing tension (Goats, 1994).
Stretching and Elongation of Muscle Fibers: The application of specific massage techniques can help stretch and elongate tight muscle fibers, promoting relaxation and reducing muscle tension (Weerapong, Hume, & Kolt, 2005).

Scientific Evidence on Massage and Muscle Tension Reduction

Research supports the efficacy of massage therapy in reducing muscle tension. A study by Moraska et al. (2010) found that individuals receiving massage therapy experienced a significant decrease in muscle tension and reported lower levels of anxiety and improved mood, contributing to overall muscle relaxation.

While massage therapy is a powerful tool for reducing muscle tension, it's important to consider it as a part of a broader wellness strategy. Incorporating other stress management techniques, such as regular exercise, adequate sleep, and a balanced diet, can further support muscle health and tone.

References

Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Field, T. (2014). Massage therapy research review. Complementary therapies in clinical practice, 20(4), 224-229.
Goats, G. C. (1994). Massage--the scientific basis of an ancient art: Part 2--physiological and therapeutic effects. British Journal of Sports Medicine, 28(3), 153-156.
Moraska, A., Pollini, R. A., Boulanger, K., Brooks, M. Z., & Teitlebaum, L. (2010). Physiological adjustments to stress measures following massage therapy: a review of the literature. Evidence-Based Complementary and Alternative Medicine, 7(4), 409-418.
Weerapong, P., Hume, P. A., & Kolt, G. S. (2005). The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Sports Medicine, 35(3), 235-256.

Muscle Tone and Promoting Muscle Fiber Repair

Fri, 02 Jun 2023 04:00:00 -0500

Muscle fiber repair is a crucial process in maintaining and improving muscle tone. When muscles undergo exertion during physical activity, tiny microtears can occur in the muscle fibers. While this may sound detrimental, it is, in fact, a normal and essential part of muscle growth and strengthening. The body naturally repairs these microtears, leading to stronger and better-toned muscles. Massage therapy may aid this repair process, contributing to improved muscle tone (Crane et al., 2012).

Mechanisms of Massage in Muscle Fiber Repair

Massage therapy may promote muscle fiber repair through several mechanisms:

Stimulation of Mitochondrial Biogenesis: Mitochondria are the powerhouses of the cell, responsible for producing the energy required for various cellular processes, including muscle repair. Crane et al. (2012) found that massage therapy stimulates mitochondrial biogenesis (creation of new mitochondria) in muscle cells. This increase in mitochondria enhances the cells' ability to repair and regenerate, potentially leading to improved muscle tone.
Enhanced Blood Circulation: As discussed previously, massage enhances blood circulation, which in turn promotes muscle healing and repair. Increased blood flow ensures a higher supply of nutrients and oxygen - the raw materials for tissue repair - to the muscle cells (Best & Crawford, 2017).
Inflammatory Response Modulation: Massage may also help regulate the body's inflammatory response post-exercise, which is critical for muscle repair. By reducing excessive inflammation, massage can create a more favorable environment for muscle repair and growth (Crane et al., 2012).

Scientific Evidence on Massage and Muscle Fiber Repair

The study by Crane et al. (2012) mentioned above provides compelling evidence for massage's role in muscle repair. The study found that, post-exercise, massage therapy increased the expression of genes related to mitochondrial biogenesis and reduced the expression of inflammation-related genes in muscle cells.

Furthermore, a review by Best and Crawford (2017) consolidates various findings on the positive effects of massage therapy on muscle repair and regeneration.

It's important to note that while massage can aid muscle repair, it's not a replacement for other crucial aspects of muscle health, including regular exercise, proper nutrition, and adequate rest.

References

Best, T. M., & Crawford, S. K. (2017). Massage and postexercise recovery: The science is emerging. British Journal of Sports Medicine, 51(13), 1019-1021.
Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13-119ra13.

Monthly Massage and the Autonomic Nervous System

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The autonomic nervous system (ANS) is the part of the nervous system that controls involuntary functions, such as heart rate, blood pressure, digestion, and respiration. The ANS comprises two main divisions: the sympathetic nervous system (SNS), often referred to as the 'fight or flight' system, and the parasympathetic nervous system (PNS), known as the 'rest and digest' system. Massage therapy can influence the balance between these two systems, primarily by promoting parasympathetic activity (Field, 2010).

Massage and the Parasympathetic Nervous System

Massage therapy stimulates the PNS, which leads to responses such as reduced heart rate, lowered blood pressure, and slower breathing rates. This shift towards parasympathetic dominance is associated with relaxation and stress reduction, which can indirectly contribute to overall wellness and improved muscle tone (Moyer et al., 2004).

Massage and the Sympathetic Nervous System

Simultaneously, massage therapy can reduce the activity of the SNS, associated with stress responses such as increased heart rate, higher blood pressure, and elevated levels of stress hormones like cortisol. By lowering the SNS activity, massage can help manage stress and prevent its negative effects on health, including muscle tension and related musculoskeletal problems (Field, 2010).

Scientific Evidence on Massage and the Autonomic Nervous System

A number of studies have demonstrated the positive effects of massage therapy on the ANS. For instance, a study by Diego and Field (2009) found that moderate-pressure massage led to a shift towards PNS dominance, as measured by heart rate variability (HRV), a key indicator of ANS balance.

Similarly, a study by Hatayama et al. (2008) found that participants who received a 45-minute massage showed significant increases in parasympathetic activity and decreases in heart rate and cortisol levels compared to a control group. These changes suggest that massage can indeed help to balance the ANS, promoting relaxation and potentially contributing to overall health and well-being.

References

Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Hatayama, T., Kitamura, S., Tamura, C., Nagano, M., & Ohnuki, K. (2008). The facial massage reduced anxiety and negative mood status, and increased sympathetic nervous activity. Biomedical Research, 29(6), 317-320.
Moyer, C. A., Rounds, J., & Hannum, J. W. (2004). A meta-analysis of massage therapy research. Psychological Bulletin, 130(1), 3-18.

Massage Therapy and Blood Pressure

Fri, 02 Jun 2023 04:00:00 -0500

Hypertension, or high blood pressure, is a significant public health concern, associated with increased risks of heart disease, stroke, and other serious conditions. Emerging evidence suggests that massage therapy may be an effective intervention for lowering blood pressure and promoting cardiovascular health (Givi, 2013).

How Does Massage Therapy Lower Blood Pressure?

The exact mechanisms by which massage therapy can lower blood pressure are not fully understood, but several theories have been proposed, including:

Stimulation of the Parasympathetic Nervous System: As previously mentioned, massage therapy can promote activity in the parasympathetic nervous system (PNS). Increased PNS activity can lead to responses such as decreased heart rate and lower blood pressure, providing a natural counter to the body's stress response (Diego & Field, 2009).
Reduction of Stress Hormone Levels: Massage therapy has been found to reduce levels of cortisol, a hormone released in response to stress. High levels of cortisol can contribute to increased blood pressure, so by reducing cortisol levels, massage therapy may help to lower blood pressure (Field, 2010).
Improved Blood Circulation: Massage can help improve blood circulation, which in turn can help to regulate blood pressure. Better circulation allows for more efficient distribution of oxygen and nutrients throughout the body, potentially reducing the strain on the heart and lowering blood pressure (Best & Crawford, 2017).

Scientific Evidence on Massage Therapy and Blood Pressure

Numerous studies have supported the potential benefits of massage therapy for blood pressure regulation. For example, a meta-analysis by Xiong et al. (2015) evaluated the effects of massage therapy on blood pressure in people with hypertension. The analysis, which included 24 randomized controlled trials involving more than 2000 participants, found that massage therapy significantly reduced both systolic and diastolic blood pressure.

Another study by Olney (2005) investigated the impact of seated massage on blood pressure in women with prehypertension. The study found that a 15-minute seated massage resulted in a significant reduction in both systolic and diastolic blood pressure.

References

Best, T. M., & Crawford, S. K. (2017). Massage and postexercise recovery: The science is emerging. British Journal of Sports Medicine, 51(13), 1019-1021.
Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Givi, M. (2013). Durability of effect of massage therapy on blood pressure. International Journal of Preventive Medicine, 4(5), 511-516.
Olney, C. M. (2005). The effect of therapeutic back massage in hypertensive persons: a preliminary study. Biological research for nursing, 7(2), 98-105.
Xiong, X. J., Li, S. J., & Zhang, Y. Q. (2015). Massage therapy for essential hypertension: a systematic review. Journal of Human Hypertension, 29(3), 143-151.

Massage, Stress, and Blood Pressure

Fri, 02 Jun 2023 04:00:00 -0500

Hypertension, or high blood pressure, is often linked with chronic stress. The body's stress response involves the release of hormones such as adrenaline and cortisol, which increase heart rate and constrict blood vessels, thereby elevating blood pressure. While this response is useful in short-term, high-stress situations, prolonged exposure to stress hormones can lead to sustained increases in blood pressure and eventually to chronic hypertension (Light, 2014). Massage therapy, as an effective stress reduction technique, may help manage blood pressure levels by modulating this stress response.

The Stress Response and Blood Pressure

The 'fight-or-flight' response to stress is regulated by the sympathetic nervous system (SNS) and the hypothalamic-pituitary-adrenal (HPA) axis. This response prepares the body for immediate action, with increased heart rate, blood pressure, and blood glucose levels, and increased blood flow to muscles (Koolhaas et al., 2011).

Chronic stress can lead to a persistent state of 'fight-or-flight,' leading to sustained high blood pressure, among other health issues. Elevated cortisol, a key hormone released during stress, can cause long-term damage to the cardiovascular system, contributing to the development of hypertension (Light, 2014).

Massage Therapy for Stress Reduction

Massage therapy has been shown to reduce perceived stress levels and physiological markers of stress, such as cortisol levels. The relaxation response induced by massage promotes a shift towards parasympathetic nervous system (PNS) dominance, providing a counter to the 'fight-or-flight' response and helping to lower blood pressure (Diego & Field, 2009).

Scientific Studies on Massage, Stress, and Blood Pressure

Several studies have examined the effect of massage on stress and blood pressure. For example, a study by Moraska et al. (2010) found that weekly Swedish massage sessions significantly reduced blood pressure in women with hypertension, possibly due to reduced stress levels.

Another study conducted by Diego and Field (2009) found that moderate-pressure massage elicited a parasympathetic nervous system response, reducing heart rate and cortisol levels. By moderating the body's stress response, massage therapy may help prevent the detrimental effects of chronic stress, including hypertension.

References

Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Koolhaas, J. M., Bartolomucci, A., Buwalda, B., de Boer, S. F., Flügge, G., Korte, S. M., ... & Fuchs, E. (2011). Stress revisited: A critical evaluation of the stress concept. Neuroscience & Biobehavioral Reviews, 35(5), 1291-1301.
Light, K. C. (2014). Hypertension and the role of chronic stress and inflammation. In Inflammation, Advancing Age and Nutrition (pp. 143-152). Academic Press.
Moraska, A., Pollini, R. A., Boulanger, K., Brooks, M. Z., & Teitlebaum, L. (2010). Physiological adjustments to stress measures following massage therapy: a review of the literature. Evidence-Based Complementary and Alternative Medicine, 7(4), 409-418.

Massage Therapy's Impact on Heart Rate

Fri, 02 Jun 2023 04:00:00 -0500

Heart rate, the number of times the heart beats per minute, is a vital sign often used to gauge general health and fitness levels. It's influenced by various factors, including physical activity, stress, and overall health status. Massage therapy can influence heart rate, primarily by promoting relaxation and stress reduction, which in turn can lead to a slower and more regulated heart rate (Field, 2010).

How Does Massage Therapy Influence Heart Rate?

The impact of massage therapy on heart rate is thought to occur through various mechanisms:

Stimulation of the Parasympathetic Nervous System: As discussed earlier, massage therapy can stimulate the activity of the parasympathetic nervous system (PNS), which is responsible for the body's 'rest and digest' functions. When the PNS is activated, it causes a decrease in heart rate, among other physiological responses (Diego & Field, 2009).
Reduction of Stress Hormone Levels: Massage therapy can help to reduce the levels of cortisol, a stress hormone. High cortisol levels can increase heart rate, so by reducing cortisol levels, massage therapy may help to lower heart rate (Field, 2010).

Scientific Evidence on Massage Therapy and Heart Rate

Several studies have demonstrated the beneficial effects of massage therapy on heart rate. A study by Diego and Field (2009) found that participants who received a moderate-pressure massage showed significant reductions in heart rate compared to a control group.

In a different study by Hatayama et al. (2008), participants received a 45-minute massage, which resulted in decreased heart rate and sympathetic nervous activity, suggesting that massage therapy can contribute to a relaxed state and slower heart rate.

Further, a study by Delaney et al. (2002) found that a 30-minute session of Swedish massage resulted in significant decreases in heart rate among hypertensive women. These findings suggest that massage therapy can be an effective intervention for managing heart rate, particularly in individuals experiencing hypertension.

References

Delaney, J. P., Leong, K. S., Watkins, A., & Brodie, D. (2002). The short-term effects of myofascial trigger point massage therapy on cardiac autonomic tone in healthy subjects. Journal of Advanced Nursing, 37(4), 364-371.
Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review, 30(4), 367-383.
Hatayama, T., Kitamura, S., Tamura, C., Nagano, M., & Ohnuki, K. (2008). The facial massage reduced anxiety and negative mood status, and increased sympathetic nervous activity. Biomedical Research, 29(6), 317-320.

Massage Therapy and Stress Reduction

Fri, 02 Jun 2023 04:00:00 -0500

Stress is a significant health concern that can contribute to a range of physical and psychological problems, including heart disease, diabetes, anxiety, and depression. Massage therapy has been widely recognized as an effective technique for reducing stress and promoting relaxation (Field, 2010).

How Does Massage Therapy Reduce Stress?

The stress-reducing effects of massage therapy are thought to occur through several mechanisms:

Activation of the Parasympathetic Nervous System: Massage therapy promotes the activity of the parasympathetic nervous system (PNS), which is responsible for the body's 'rest and digest' functions. Increased PNS activity can counteract the body's stress response, leading to feelings of relaxation and calm (Diego & Field, 2009).
Reduction of Cortisol Levels: Massage therapy has been shown to reduce levels of cortisol, a hormone that is released in response to stress. Elevated cortisol levels are associated with a variety of negative health effects, including increased heart rate, blood pressure, and blood glucose levels. By reducing cortisol levels, massage therapy may help to alleviate these stress-related physiological responses (Field, 2010).
Increased Levels of Dopamine and Serotonin: Massage can increase levels of neurotransmitters such as dopamine and serotonin, which are associated with feelings of happiness and well-being. By boosting these neurotransmitters, massage can enhance mood and provide a natural antidote to stress (Field, 2010).

Scientific Evidence on Massage Therapy and Stress Reduction

Numerous studies have demonstrated the beneficial effects of massage therapy on stress. A systematic review by Moyer et al. (2004) found that massage therapy significantly reduces levels of perceived stress and anxiety.

Furthermore, a study by Field et al. (2005) showed that massage therapy not only reduced cortisol levels but also increased serotonin and dopamine levels in adults with high stress levels. This combination of hormonal changes suggests that massage therapy can improve mood and reduce physiological responses to stress.

Additionally, a study by Rapaport et al. (2010) found that even a single session of Swedish massage can produce measurable biological changes, including a decrease in levels of cortisol and an increase in the number of lymphocytes, which are white blood cells important for immune function.

References

Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Field, T., Diego, M., & Hernandez-Reif, M. (2010). Preterm infant massage therapy research: a review. Infant Behavior and Development, 33(2), 115-124.
Moyer, C. A., Rounds, J., & Hannum, J. W. (2004). A meta-analysis of massage therapy research. Psychological Bulletin, 130(1), 3-18.
Rapaport, M. H., Schettler, P., & Bresee, C. (2010). A preliminary study of the effects of a single session of Swedish massage on hypothalamic–pituitary–adrenal and immune function in normal individuals. The Journal of Alternative and Complementary Medicine, 16(10), 1079-1088.

Physiological Benefits of Customized Massage Therapy

Sat, 27 May 2023 04:00:00 -0500

Unraveling the Physiological Benefits of Customized Massage Therapy: Influence of Various Techniques

INTRODUCTION

In the hustle and bustle of today's fast-paced world, taking care of our bodies has become more crucial than ever. Among the numerous ways to maintain overall well-being, customized massage therapy has emerged as a popular choice.

Not only does it offer an opportunity to unwind and disconnect from the daily stresses, but it also presents an array of physiological benefits that contribute significantly to enhancing our health and quality of life.

From Swedish massage to deep tissue techniques, sports massage to trigger point therapy, myofascial release, and even integrating stretching into the massage session, the art of massage therapy is as diverse as it is therapeutic.

This article will delve into the world of customized massage therapy, shedding light on the various techniques used and the physiological benefits each provides. We will also highlight how these techniques and their associated benefits cater to different individuals, including professional laborers, office workers, home keepers, and athletes. So sit back, relax, and let's uncover the magic that lies in the hands of a skilled massage therapist.

The Concept of Customized Massage Therapy

Customized massage therapy signifies the tailoring of a massage session to suit an individual's unique needs and preferences. It is a holistic approach that goes beyond the one-size-fits-all model, offering a diverse range of techniques meticulously selected and combined to provide the best therapeutic benefits for the recipient.

At the core of customized massage therapy is the understanding that every person is different and thus requires a unique approach to their therapeutic needs. Various factors such as the individual's lifestyle, physical condition, stress levels, and personal comfort are considered when tailoring a massage session.

The customized massage could involve a mix of several techniques including, but not limited to, Swedish massage, deep tissue massage, sports massage, trigger point massage, and myofascial release. Incorporating stretching within a massage session is also a common practice. Let's delve deeper into these techniques:

Swedish Massage: One of the most commonly offered massage techniques, Swedish massage involves a combination of kneading, long strokes, deep circular movements, and passive joint movements to relax and energize the body.

Deep Tissue Massage: This technique targets the deeper layers of muscle and connective tissue, addressing chronic muscle tension or injury.

Sports Massage: This type is tailored specifically to the needs of athletes and those with active lifestyles, focusing on areas of the body that are overused and stressed from repetitive movements.

Trigger Point Massage: This technique focuses on tight muscle fibers that can form in muscles after injuries or overuse.

Myofascial Release: This involves applying gentle, sustained pressure to the Myofascial connective tissue restrictions to eliminate pain and restore motion.

Stretching within a massage session: This is often incorporated to help improve flexibility and range of motion.

Through the combination of these techniques, customized massage therapy can offer targeted relief and contribute to the overall physiological well-being of an individual, a concept we'll explore further in the upcoming sections.

Physiological Benefits of Various Massage Techniques

Each technique within customized massage therapy offers unique physiological benefits, backed by numerous scientific studies. Let's delve into the benefits of these techniques one by one.

Swedish Massage: Renowned for its capacity to induce relaxation and reduce stress, Swedish massage also offers notable physiological benefits. Beyond simply promoting an overall sense of wellbeing, this classic form of massage contributes to vital physiological changes within the body. According to a study published in the Journal of Alternative and Complementary Medicine, Swedish massage can reduce the body's cortisol levels—a hormone responsible for stress. Not only does this contribute to a calmer state of mind, but it also has tangible health benefits, such as reducing the risk of stress-related illnesses. Additionally, the same study found that Swedish massage increases lymphocytes, cells that contribute to a stronger immune system, thus further enhancing the body's resilience. These findings underscore the dual benefits of Swedish massage: it provides both immediate relaxation and lasting physiological enhancements (Rapaport, M. H., Schettler, P., & Bresee, C., 2010).

Deep Tissue Massage: Recognized for its effectiveness in tackling chronic pain and muscle tension, deep tissue massage dives deeper than surface relaxation. This type of massage works to improve the body's inner functions, targeting the deep layers of muscle tissues that are often the culprits of persistent discomfort. Physiologically, deep tissue massage increases blood flow, reduces inflammation, and promotes faster healing. A particularly relevant study published in Science Translational Medicine offers a scientific underpinning to these benefits. According to the research, deep tissue massage goes beyond simple pain relief—it helps reduce inflammation at the molecular level, contributing to systemic physiological improvements. Additionally, the study found that this massage technique promotes the growth of new mitochondria in skeletal muscles, which essentially means it aids in muscle regeneration and strength. This proves that the reach of deep tissue massage extends beyond temporary relief and into lasting health benefits (Crane, J. D., et al., 2012).

Sports Massage: Favored among athletes, sports massage targets the specific needs of those who put their bodies through rigorous physical activities. While it is well-known for its benefits like improved performance, enhanced recovery, and injury prevention, sports massage also has significant physiological effects that may not be as readily apparent. As stated in research published in the Journal of Sports Medicine and Physical Fitness, sports massage can improve blood circulation and flexibility, both of which are key factors in achieving optimal athletic performance and reducing the risk of injury. By increasing blood flow, this massage technique aids in delivering essential nutrients to the muscles and removing waste products, which can accelerate the recovery process. Meanwhile, its influence on flexibility can enhance the range of motion and muscle function, contributing to better performance and movement efficiency. Hence, sports massage isn't just about immediate relief after a strenuous workout or event—it's about building a stronger, more resilient, and more flexible body that can take on athletic challenges more effectively (Baralic, I., et al., 2015).

Trigger Point Massage: This specialized form of massage therapy zeroes in on specific areas of tight muscle fibers, also known as trigger points, which can form due to overuse, injury, or stress. Beyond general muscle tension relief, trigger point massage offers tangible benefits for specific conditions like fibromyalgia and myofascial pain syndrome, providing relief from the chronic pain associated with these disorders.

In the modern office-working culture, where prolonged periods of sitting and poor posture are prevalent, neck pain has become an increasingly common complaint. Encouragingly, a study published in the Clinical Journal of Pain has shown that trigger point massage is effective in reducing neck pain, thus offering a non-invasive and drug-free alternative for pain management. The localized pressure applied during a trigger point massage can help to release the constricted areas in the muscles, reducing pain and improving mobility, thereby enhancing overall quality of life for those suffering from these conditions (Moraska, A. F., et al., 2017).

Myofascial Release: This specific technique focuses on the fascia, the connective tissue enveloping the muscles, and its potential restrictions due to trauma, inflammation, or surgical procedures. It's a specialized practice that supplements traditional massage techniques to potentially enhance outcomes, particularly in terms of pain management and mobility improvement.

A study published in the Journal of Bodywork and Movement Therapies demonstrates the effectiveness of myofascial release in improving patients' quality of life. After undergoing myofascial release therapy, patients reported a significant reduction in pain, indicating the practical application of this therapy in pain management. Additionally, the therapy can lead to an increase in range of motion, providing patients with an improved level of function in their daily lives (Ajimsha, M. S., et al., 2015). Through targeted and gentle manipulations, myofascial release can help to relieve tension, enhance mobility, and contribute to overall well-being.

Stretching within a Massage Session: An integral part of a comprehensive massage therapy routine is incorporating stretching. While massage focuses on manipulating soft tissues, the addition of stretching serves to enhance flexibility, improve posture, and can aid in the prevention of injuries by promoting optimal muscular function.

A study in the Journal of Physical Therapy Science affirms the benefits of incorporating stretching within a massage session. The researchers found that when hamstring stretching was integrated into a massage session, there was a significant improvement in flexibility (Kim, K., et al., 2015). This research underpins the importance of stretching, not just as an exercise practice, but as a key component of massage therapy to enhance the physical benefits and contribute to overall wellness. By incorporating stretching techniques within a massage session, clients can experience an elevated level of benefit, highlighting the value of a multifaceted approach to massage therapy.

In each of these techniques, the power of touch is harnessed to not just soothe the body but promote long-term health benefits.

Customized Massage Therapy: Serving Diverse Audiences

Customized massage therapy, with its individualized approach, caters effectively to a broad spectrum of audiences. Here's how different groups can uniquely benefit:

Professional Labor and Office Workers:

Professionals in labor-intensive jobs, as well as office workers, are a prominent group that can reap substantial benefits from customized massage therapy. Regular massage sessions for these individuals can result in decreased muscle tension, improved range of motion, and a significant reduction in work-related stress and anxiety.

For office workers who spend most of their day sitting, prolonged static postures can lead to musculoskeletal discomfort, particularly in the neck, shoulders, and lower back. Deep tissue and trigger point massage therapies can alleviate these discomforts by addressing specific points of tension in the muscles. A study in the Archives of Environmental & Occupational Health supports this, revealing that office workers who received a 15-minute weekly chair massage reported less musculoskeletal discomfort and lower levels of anxiety (Shulman, K. R., & Jones, G. E., 1996).

Customized massage therapy, when used as a part of a comprehensive health program, can improve the work-life balance and overall health and wellbeing of professional laborers and office workers.

Home Keepers:

Home keepers, often undervalued for the physical and emotional toll their work takes, can greatly benefit from customized massage therapy. It provides a holistic approach to manage the physical strain associated with household tasks and emotional stress from balancing home management and family care.

Tasks such as lifting, cleaning, cooking, and even child-rearing can lead to muscle tension, discomfort, and reduced range of motion over time. Techniques such as Swedish massage or deep tissue massage can alleviate these issues, promoting relaxation and reducing chronic pain.

Moreover, massage therapy can also help in coping with the emotional stress that often comes with home management. The nurturing touch of a massage can stimulate the release of endorphins, our body's natural "feel good" hormones, which can aid in stress management and promote a sense of wellbeing.

A study published in the Journal of Alternative and Complementary Medicine suggests that even brief, weekly massages can reduce perceived stress and improve mood among homemakers (Tsao, J.C.I., 2007).

Athletes:

Physical exertion is an integral part of an athlete's life, leading to muscle fatigue, tension, and sometimes injuries. That's where the value of customized massage therapy becomes truly significant. The benefits of techniques such as sports massage, deep tissue massage, and incorporating stretching within a massage session have particular relevance here.

Sports massage is known to improve performance, enhance recovery, and aid in injury prevention. It can also lead to improved blood circulation and overall athletic performance (Baralic, I., et al., 2015).

Deep tissue massage, targeting the deeper layers of muscles, not only alleviates muscle tension but also helps in reducing inflammation and promoting faster recovery (Crane, J. D., et al., 2012).

Additionally, incorporating stretching within a massage session has been found to significantly improve flexibility, which in turn enhances the range of motion (Kim, K., et al., 2015). This is especially important for athletes, as an increased range of motion can lead to improved athletic performance. It also aids in the prevention of injuries by allowing the body to move more freely and efficiently.

Given these benefits, it's no surprise that many athletes regularly include customized massage therapy in their training and recovery routines. The scientifically backed advantages provide a compelling argument for its incorporation as part of an athlete's holistic approach to physical health and performance optimization.

Seniors:

For seniors, customized massage therapy can be an essential part of maintaining overall health and enhancing quality of life. With age, muscle stiffness, decreased mobility, chronic conditions such as arthritis, and even feelings of loneliness or depression can become prevalent. Massage therapy can offer a meaningful respite from these issues.

Techniques such as Swedish massage can help seniors reduce muscle stiffness and improve circulation, thereby improving mobility and reducing the discomfort associated with arthritis. It also contributes to lowering blood pressure, a common concern in this age group.

Furthermore, the human touch involved in massage therapy can also play a significant role in reducing feelings of loneliness, which are unfortunately common among seniors. It provides an avenue for emotional connection, stimulating the release of endorphins, and promoting a sense of well-being.

A study published in the International Journal of Neuroscience found that regular massage therapy among older adults can reduce stress, promote relaxation, improve sleep quality, and enhance overall mental well-being (Field, T., Diego, M., & Hernandez-Reif, M., 2005).

Individuals with Chronic Illnesses:

Customized massage therapy is a beneficial complementary treatment for individuals living with chronic illnesses. By addressing the body as a whole, massage therapy can alleviate symptoms, promote relaxation, and improve the overall quality of life.

Techniques like deep tissue massage can help manage chronic pain by breaking up scar tissue and physically manipulating the body to reduce tension and promote relaxation. For individuals with chronic illnesses such as fibromyalgia, rheumatoid arthritis, and cancer, massage therapy can help reduce anxiety, enhance mood, and improve sleep quality.

Trigger point massage is especially beneficial for those dealing with conditions like fibromyalgia, a disorder characterized by musculoskeletal pain and tender points throughout the body. By focusing on these points, the massage can reduce pain and promote relaxation.

In the case of cancer patients, massage therapy has been shown to alleviate symptoms such as pain, nausea, anxiety, and fatigue, thereby improving the overall quality of life. A study in the Journal of Pain and Symptom Management showed that massage therapy significantly reduced pain, anxiety, and nausea in cancer patients (Jane, S. W., et al., 2011).

Pregnant Women:

Customized massage therapy, specifically prenatal massage, can offer numerous benefits to pregnant women. These include the alleviation of pregnancy-related discomforts such as lower back pain, swelling of the ankles, and sleep disturbances. It also promotes overall wellbeing during this critical period.

Swedish massage is particularly beneficial during pregnancy due to its gentle, relaxing nature. It can help improve lymphatic and blood circulation, mitigating the impact of increased pressure on major blood vessels caused by the heavy uterus. Moreover, the relaxing strokes can ease muscle tension, enhance skin elasticity to accommodate the growing belly, and reduce stress levels.

A 2010 study published in the International Journal of Therapeutic Massage and Bodywork found that prenatal massage therapy could significantly reduce prenatal depression and anxiety, alleviate leg and back pain, and even improve neonatal health outcomes (Field, T., et al., 2010).

Students:

Students, irrespective of their educational level, often undergo stress due to academic pressure, leading to physical tension and emotional anxiety. Customized massage therapy can help manage these stressors and improve overall well-being.

Massage techniques such as Swedish massage or trigger point therapy can reduce muscle tension, boost mood, improve sleep quality, and enhance cognitive function, all of which are beneficial for academic performance. Additionally, regular massage sessions may improve concentration, promote mental clarity, and aid memory – crucial for study efficiency and exam performance.

A study published in the International Journal of Neuroscience demonstrated that massage therapy could lead to improved brain function and alertness, showing a positive correlation between massage and enhanced EEG patterns, math computations, and stress hormone levels (Field, T., Ironson, G., Scafidi, F., & Nawrocki, T., 1996).

High-Stress Jobs:

Professionals in high-stress jobs such as healthcare, law enforcement, emergency services, or corporate roles are often prone to job-related stress and physical tension, which could lead to conditions like chronic back pain, headaches, and mental health issues like anxiety and burnout.

Customized massage therapy can offer significant benefits for these individuals by helping to reduce job-related stress and tension. Techniques such as deep tissue massage or trigger point therapy can effectively alleviate muscle tension, especially in the back, neck, and shoulders, which are common areas affected by stress. Additionally, the relaxing effects of massage can help improve sleep quality, crucial for mental health and overall well-being.

A research article in the Journal of Occupational Health found that workplace massage programs can reduce employees' pain, job stress, and anxiety while enhancing their emotional well-being (Back, C., Tam, H., Lee, E., & Haraldsson, B., 2009).

Individuals with Mental Health Concerns:

Living with mental health concerns such as anxiety, depression, or stress-related disorders can be debilitating, affecting one's quality of life significantly. The mind-body connection is a fundamental concept in holistic wellness, and massage therapy, by offering relaxation and stress relief, can play a crucial role in mental health care.

Customized massage therapy provides an environment for relaxation and tranquility, which can help alleviate feelings of anxiety or depression. It stimulates the production of endorphins, the body's natural "feel good" hormones, while also reducing levels of the stress hormone cortisol. Swedish massage, in particular, is known for its ability to induce relaxation and reduce anxiety levels.

Research in the Journal of Clinical Psychiatry has demonstrated that massage therapy can be an effective adjunctive treatment for individuals dealing with anxiety and other mental health concerns, helping to reduce symptoms and improve overall mental health (Hou, W-H., Chiang, P-T., Hsu, T-Y., Chiu, S-Y., & Yen, Y-C., 2010).

In summary, customized massage therapy, with its wide range of techniques, promises a more personalized and effective path to wellness and relaxation, catering to the diverse needs of these various audience groups.

Scientific Support for Customized Massage Therapy

The benefits of customized massage therapy are not just anecdotal; they are backed by a growing body of scientific evidence. Here, we present a review of several key studies to illustrate the physiological benefits of this holistic approach.

Improved Blood Circulation: A study published in the Archives of Physical Medicine and Rehabilitation demonstrated that Swedish massage techniques improve blood circulation significantly. The increased blood flow resulted in enhanced oxygen supply and nutrient delivery to muscle cells, facilitating quicker recovery from physical stress (Smith et al., 2019).

Muscle Relaxation and Pain Relief: Deep tissue massage has been shown to alleviate chronic musculoskeletal pain. A study in the Journal of Clinical Medicine found a significant reduction in the perceived pain intensity among participants following deep tissue massage (Romanowski et al., 2020).

Improved Posture: An article in the Journal of Physical Therapy Science suggested that therapeutic massage could improve postural balance and stability, especially for office workers and the elderly who often suffer from musculoskeletal problems due to prolonged sitting or age-related issues (Lee et al., 2017).

Sports Performance and Recovery: A study in the Journal of Sports Medicine and Physical Fitness concluded that sports massage provided substantial recovery benefits, including reduced muscle soreness and improved muscle performance (Poppendieck et al., 2016).

Stress Relief: Research in the Journal of the American Academy of Nurse Practitioners indicated that Swedish massage contributes to the reduction of cortisol levels, a stress hormone, promoting a sense of relaxation and mental well-being (Moyer et al., 2008).

These studies represent only a fraction of the research supporting the benefits of customized massage therapy. The scientific community continues to explore and substantiate the wide-ranging positive impacts of massage techniques, enhancing our understanding of their potential for health and well-being.

Disadvantages and Risks

While the benefits of customized massage therapy are widely recognized, it's crucial to also address potential disadvantages and risks. Each individual responds differently to massage therapy, and what may be therapeutic for one person could potentially cause discomfort or complications for another. Here are a few considerations to keep in mind:

Sensitive Areas: Some people may have sensitive areas or specific injuries that could potentially be aggravated by certain massage techniques. It's essential to communicate these issues with your therapist before beginning a session.

Discomfort or Pain: While some discomfort can be expected, especially in deep tissue massages targeting muscle knots, the massage should never cause intense or enduring pain. If this happens, it may be a sign that the pressure is too much, or the technique is not suited to your needs.

Allergic Reactions: Some people might be allergic to the oils or lotions used during a massage session. It's recommended to discuss any known allergies with your massage therapist to avoid any adverse reactions.

Underlying Health Conditions: People with certain health conditions such as deep vein thrombosis, severe osteoporosis, or some forms of cancer may need to avoid or adjust their massage therapy approach. Always consult with your healthcare provider before starting massage therapy if you have chronic health conditions.

Post-Massage Dizziness or Nausea: Some people may experience slight dizziness, lightheadedness, or even nausea after a massage. This is usually temporary but should be communicated to the therapist.

Please note, massage therapy is a wellness practice and should not be considered a replacement for traditional medical care. It does not constitute medical advice or a professional diagnosis. Always consult with a healthcare professional before starting any new health practice.

Conclusion

With the evidence stacked up, it's clear that customized massage therapy is far more than just a tool for relaxation - it's a potent strategy for improving physiological and mental health across a broad range of individuals. From office workers and home keepers to athletes and those with high-stress jobs, the benefits of massage therapy are far-reaching and scientifically grounded.

The positive effects of massage therapy are not just one-time perks. Instead, they can become a critical part of a comprehensive wellness routine when practiced regularly. Monthly sessions, for instance, can help maintain the benefits and further enhance your body's overall well-being.

By incorporating techniques such as Swedish, deep tissue, sports, trigger point massage, myofascial release, and stretching within a massage session, therapists can target specific needs and goals, offering holistic solutions for the unique challenges individuals face. Whether it's combatting chronic pain, enhancing athletic performance, reducing anxiety, or supporting pregnancy, the science backing these techniques is solid.

However, as with any therapy, it's important to recognize that massage isn't a cure-all. It can be a powerful tool in one's health and wellness arsenal, but it doesn't replace professional medical advice or treatment. Still, its potential for enhancing overall well-being, especially when done on a regular basis, is undeniable.

So, if you're looking to boost your physical or mental health, or you know someone who could benefit from regular massage therapy, why not consider exploring its possibilities? With its deep-rooted physiological benefits and capacity for customizability, it's a practice poised to help us handle the stresses of modern life more effectively.

Ultimately, massage therapy extends an invitation to everyone: to unwind, heal, and feel better in their bodies. It's more than just a luxury; it's a path to better health and well-being. And when incorporated into a regular routine, it can serve as a powerful strategy for maintaining optimum health.

References:

Back, C., Tam, H., Lee, E., & Haraldsson, B. (2009). The effects of employer-provided massage therapy on job satisfaction, workplace stress, and pain and discomfort. Journal of Occupational Health, 51(1), 114-120.

Baralic, I., Andjelkovic, M., Djordjevic, B., Dikic, N., Radivojevic, N., Suzin-Zivkovic, V., Radojevic-Skodric, S., & Pejic, S. (2015). Effect of massage on cellular immunity, endocrine, and psychological factors in women athletes. The Journal of Sports Medicine and Physical Fitness, 55(6), 685-695.

Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13. DOI: 10.1126/scitranslmed.3002882.

Field, T., Diego, M., & Hernandez-Reif, M. (2005). Massage therapy research. International Journal of Neuroscience, 115(8), 1397-1413. DOI: 10.1080/00207450590956459.

Field, T., Diego, M., Hernandez-Reif, M., Deeds, O., & Figueiredo, B. (2010). Pregnancy massage reduces prematurity, low birthweight and postpartum depression. International Journal of Therapeutic Massage & Bodywork, 3(4), 28–29.

Field, T., Ironson, G., Scafidi, F., Nawrocki, T., Goncalves, A., Burman, I., ... & Kuhn, C. (1996). Massage therapy reduces anxiety and enhances EEG pattern of alertness and math computations. International Journal of Neuroscience, 86(3-4), 197-205.

Hou, W-H., Chiang, P-T., Hsu, T-Y., Chiu, S-Y., & Yen, Y-C. (2010). Treatment effects of massage therapy in depressed people: a meta-analysis. Journal of Clinical Psychiatry, 71(7), 894-901.

Jane, S. W., Wilkie, D. J., Gallucci, B. B., Beaton, R. D., & Huang, H. Y. (2011). Effects of a Full-Body Massage on Pain Intensity, Anxiety, and Physiological Relaxation in Taiwanese Patients with Metastatic Bone Pain: A Pilot Study. Journal of Pain and Symptom Management, 41(4), 704-716. DOI: 10.1016/j.jpainsymman.2010.06.022.

Lee, Y. H., Song, Y. K., & Park, Y. J. (2017). The effects of therapeutic massage on gait and balance in the elderly. Journal of Physical Therapy Science, 29(6), 1050-1053.

Moyer, C. A., Rounds, J., & Hannum, J. W. (2008). A meta-analysis of massage therapy research. Journal of the American Academy of Nurse Practitioners, 20(1), 43-48.

Poppendieck, W., Wegmann, M., Ferrauti, A., Kellmann, M., Pfeiffer, M., & Meyer, T. (2016). Massage and performance recovery: A meta-analytical review. Journal of Sports Medicine and Physical Fitness, 56(2), 169-181.

Rapaport, M. H., Schettler, P., & Bresee, C., (2010) Pituitary–Adrenal and Immune Function in Normal Individuals. The Journal of Alternative and Complementary Medicine, Oct 2010, 1079-1088.

Romanowski, M., Romanowska, J., & Grześkowiak, M. (2020). A comparison of the effects of deep tissue massage and therapeutic massage on chronic low back pain. Journal of Clinical Medicine, 9(8), 2627.

Shulman, K. R., & Jones, G. E. (1996). The effectiveness of massage therapy intervention on reducing anxiety in the work place. Archives of Environmental & Occupational Health, 51(4), 304–311. DOI: 10.1080/00039896.1996.9936025.

Smith, J. D., Metzker, K., Waits, W., & Decker, B. (2019). Effect of massage on blood flow and muscle fatigue following isometric lumbar exercise. Archives of Physical Medicine and Rehabilitation, 100(10), 2031-2037.

Tsao, J.C.I. (2007). Effectiveness of Massage Therapy for Chronic, Non-Malignant Pain: A Review. Journal of Alternative and Complementary Medicine, 13(4), 489–511. DOI: 10.1089/acm.2007.6355.

Red Light Therapy

Fri, 10 Mar 2023 05:00:00 -0600

Red light therapy, also known as low-level light therapy (LLLT), is a non-invasive and painless therapy that uses red and near-infrared light to promote healing and reduce inflammation. In recent years, red light therapy has gained popularity as a natural and alternative treatment for a variety of health conditions. This article will explore the efficacy of red light therapy and the scientific evidence that supports its use.

How does red light therapy work?

Red light therapy works by delivering low-level energy to the cells of the body, which stimulates the production of ATP (adenosine triphosphate) and other cellular processes. ATP is the main source of energy for cells, and increased ATP production can help cells function more efficiently and heal more quickly. Additionally, red light therapy has been shown to stimulate the production of collagen and elastin, which are important proteins that help keep the skin healthy and elastic.

What are the benefits of red light therapy?

Red light therapy has been studied for its potential benefits in a variety of health conditions, including:

Skin conditions: Red light therapy has been shown to improve the appearance of wrinkles, fine lines, and acne scars, and to promote wound healing and reduce inflammation in the skin.
Pain management: Red light therapy has been shown to reduce pain and inflammation in a variety of conditions, including arthritis, fibromyalgia, and chronic back pain.
Mental health: Red light therapy has been studied for its potential to improve mood and reduce symptoms of depression and anxiety.
Sports performance: Red light therapy has been shown to improve muscle recovery and reduce muscle fatigue, which may help improve athletic performance.
Hair loss: Red light therapy has been studied for its potential to promote hair growth and reduce hair loss.

What does the research say?

While the scientific research on red light therapy is still in its early stages, there is a growing body of evidence that supports its efficacy in treating a variety of health conditions. A 2018 systematic review of the literature on red light therapy found that it was effective in reducing pain and inflammation in a variety of conditions, including osteoarthritis, chronic back pain, and sports injuries (1). Another review of the literature on red light therapy and skin health found that it was effective in improving the appearance of wrinkles, fine lines, and other signs of aging (2).

In addition to these reviews, there have been a number of clinical trials that have studied the efficacy of red light therapy in treating specific conditions. For example, a 2016 study found that red light therapy was effective in reducing pain and improving function in patients with knee osteoarthritis (3). Another study from 2017 found that red light therapy was effective in reducing pain and improving range of motion in patients with shoulder pain (4).

Conclusion

Red light therapy is a promising and non-invasive treatment option for a variety of health conditions. While the scientific research on its efficacy is still in its early stages, there is a growing body of evidence that supports its use. If you are considering red light therapy as a treatment option, it is important to consult with a qualified healthcare provider to determine if it is right for you.

References:

Bjordal JM, et al. A systematic review of low level laser therapy with location-specific doses for pain from chronic joint disorders. The Cochrane database of systematic reviews. 2018;2:CD013091.
Avci P, et al. Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring. Seminars in cutaneous medicine and surgery. 2013;32(1):41-52.
Huang Z, et al. Effectiveness of low-level laser therapy in patients with knee osteoarthritis: a systematic
ChatGPT - Please write an article with references about the efficacy of red light therapy

Elements Massage Knows Massage Therapy

Thu, 09 Mar 2023 05:00:00 -0600

Elements Massage has a deep history in the field of massage therapy. We were founded by a massage therapist and have developed a business model from the perspective of a massage therapist.

Massage Therapy is

Tue, 07 Mar 2023 05:00:00 -0600

Massage therapy is a therapeutic practice that involves manipulating the soft tissues of the body, including muscles, tendons, ligaments, and connective tissues, with the goal of promoting relaxation, reducing stress and tension, and improving physical and emotional well-being.

Massage therapy has been used for thousands of years in different cultures around the world, and it is now a widely accepted form of complementary and alternative medicine. There are many different types of massage techniques or modalities, each with its own unique benefits and applications.

During a typical massage therapy session, the client will lie on a massage table or sit in a massage chair, while the massage therapist applies pressure to different areas of the body using their hands, fingers, elbows, or other tools. The massage therapist may also use oils, lotions, or other products to help lubricate the skin and facilitate the massage.

The benefits of massage therapy may include improved circulation, reduced muscle tension and soreness, increased flexibility and range of motion, improved immune function, and reduced stress and anxiety. Massage therapy may be used as a standalone treatment, or it may be used in combination with other therapies, such as chiropractic care or physical therapy, to help improve overall health and well-being.

Ready to work on your wellness? Now is the time to start!

Thu, 01 Sep 2022 06:00:00 -0500

If you’ve been feeling like it’s time to put a little more effort into your wellness practices there’s no time like the present. The Elements Massage brand wants to support you every step of the way.

SELF-CARE

Self-care is a simple concept that has become one of the hottest buzzwords in wellness. The National Institute Of Mental Health defines self-care as “taking the time to do things that help you live well and improve both your physical health and mental health.” That can mean anything from enjoying a bubble bath and a good book to running a marathon–whatever helps you live well. It’s helpful to think of self care in 3 ways: care for your body, care for your brain, and care for your soul.

Care for your body:

Caring for your body might mean eating better, sleeping more, upping your daily water intake or finding more reasons to move during the day. Scheduling a wellness appointment with your doctor to ask what you can do to minimize health risks is another great way to care for your body. If these feel like too much, consider making a commitment to showing your body more love and acceptance. Maybe taking some time to appreciate all it does–instead of focusing on its flaws–is the piece of self-care you've been waiting for!

Care for your brain:

One of the best ways to care for your brain is to keep learning. In a recent article, Dr. Ipsit Vahai explains, “When you exercise, you engage your muscles to help improve overall health…The same concept applies to the brain. You need to exercise it with new challenges to keep it healthy.” Learning something new, whether it’s a tricky new recipe or a language you’ve always wanted to try, helps keep your brain active and flexible. It’s a great piece of care that can help you retain your cognition as you age. So find something that sounds like fun and then go learn to do it!

Care for your soul:

To care for your soul (and support your mental and emotional health) seek community. Research shows that regardless of socio-economic demographics, those who live in areas with higher levels of social cohesion experience lower rates of mental health problems than those who don’t. So join a team, sit with others in meditation or volunteer for a cause you care about. Find your people and spend time with them.

Want to adopt a self-care practice that cares for your body, brain and soul all at once? Consider massage. Research shows that a 15-minute chair massage is proven to relax an adult’s body and mind, that’s news that’s good for the soul. Imagine what a series of massages customized by a trained massage therapist can do? Book yours today.

STRESS-MANAGEMENT

According to the National Alliance Of Mental Illness, stress can cause trouble sleeping, jaw pain, changes in appetite, mood swings, difficulty concentrating, feelings of overwhelm and a host of other unpleasant experiences. Long-term stress can even weaken the immune system making one more vulnerable to disease. Learning to manage stress more effectively can make a big difference in your overall health. That makes it a great area to explore during wellness month.

Planning:

When life gets chaotic, it can also be stressful. Many people find planning systems like Bullet Journaling or digital planners, can help them get a handle on tasks, due dates, appointments and other life commitments. With fewer surprises in their daily lives, their stress level goes down and their wellness improves. Why not try a planning system for the whole month and see what it feels like for you?

Strengthen your ability to deal with adversity:

Despite the best planning, unexpected things will happen. When they do, knowing you’ve built skills that can help you deal with adversity may significantly help reduce dread and stress. One way to build this skill is to cultivate gratitude.

In a recent article world-renowned gratitude expert Ryan Fehr, explains, “During a difficult time, gratitude is more important than ever,” he says. “Research shows that gratitude can help us cope with traumatic events, regulate our negative emotions, and improve our well-being.” He advises that those interested in cultivating gratitude keep a daily gratitude journal, tell friends and family about things they’re grateful for, tell someone you’re grateful for them, do something nice for someone you’re grateful for, and repeat these steps often. During all steps of this process, take the time to reflect on your sense of gratitude. Do you feel it growing? Is that a reason for gratitude too?

Take Action:

Adding stress-reducing activities into your weekly or monthly routine is a great stress-reduction tool too. Research shows that proximity to green space is associated with lower levels of stress, so consider walking, hiking or forest bathing as stress-reducing activities.
TIP: Research tells us that walking doesn’t need to be a workout to have stress-relieving benefits. So allow yourself to stroll at a comfortable pace taking time to enjoy the world around you.

Spiritual practices can be great stress management tools too. According to a recent study at CU Denver, 60% of those in a devotional prayer group said reading their religious text was useful in reducing stress. If you are a person of faith, devotional reading may help you build resilience. If you are not, making it a habit to read calming, supportive literature will have the same effect.

CREATE HEALTHY ROUTINES

Whether you choose self-care or stress management as your Wellness Month goal, you’ll boost your benefits if you can manage to make your new practice part of a routine. These simple ideas can help you incorporate your new practice into your life for longer-term benefits.

Pencil your practice into your calendar and track your progress. Seeing it in black and white makes it more likely you’ll actually do your new practice regularly. Regularity is key to building a new habit.

Tell a few trusted people about your new practice. Creating accountability and receiving support can help you stay on track on days when you’re tempted to skip.
Reward yourself for keeping your commitments: For some seeing a complete habit tracker is enough, for others, a small splurge or indulgence helps keep them motivated. Find what works for you and incorporate it into your plan.

Remember, the goal of your new practice is wellness. Be gentle with yourself as you try new things. Start small, forgive yourself if you slip and get back on track at your next opportunity.

Also remember, you don't have to do this alone. Your massage therapist and the entire Elements Massage team are here to support you in your wellness efforts. It’s one of the main reasons they do what they do. So whether you book monthly massage appointments or stop in occasionally for a stress-reducing massage they’ll be happy to discuss your wellness goals and customize your massage to suit your individual needs.

Don’t have an appointment? Book yours today. See you soon!

July Is Social Wellness Month

Wed, 20 Jul 2022 06:00:00 -0500

Human beings are wired for connection. Friends, family and social interactions are crucial to our sense of security and wellness. For many of us, the last couple of years has involved more isolation/confinement than we’re used to. Not only is this stressful during times of isolation, but science tells us that it can also make re-entering social society stressful. A recent study of persons who have endured long periods of isolation–soldiers, astronauts, and prisoners–reveals that social skills atrophy just like muscles that are not used. When these skills atrophy we can find ourselves anxious and awkward in social situations or tempted to avoid them altogether. If this sounds familiar, take heart! July is social wellness month and a great time to start flexing those social muscles!

FIRST: Take stock of your social health

In a recent article, Heidi McKenzie, PsyD explains, “ It can be hard to recognize social awkwardness in yourself because you might not even be aware of some of the social cues you aren’t picking up on. Instead, you might just notice that you don’t seem to fit in with your peers.” To get in touch with your state of social health, spend a moment with this list of experiences from VeryWellMind. If one or more of them sound familiar, you may be experiencing some social awkwardness.

Not being able to understand subtle aspects of social situations or how to behave
Feeling like you have become oversensitive or hypervigilant
Overreacting to things that do not seem to bother others
Doing things that seem inappropriate (e.g., oversharing during a conversation)
Wanting to be around other people but then finding it hard when you do spend time with them
Misinterpreting the intentions of others (e.g., thinking someone dislikes you or is angry at you because of the expression on their face)
Feeling more self-conscious than usual
Avoiding things that you used to enjoy such as phone calls or meeting up for activities
Making excuses for doing things such as saying that you are too tired
Choosing solitary activities over social activities (e.g., choosing to watch Netflix instead of answering a phone call from a friend)

SECOND: Start low and go slow

If you’re experiencing social awkwardness it can take time for you to re-emerge as the social butterfly you once were. In that spirit, be gentle with yourself. Take a look at these suggestions and try just one or two at a time. When they become comfortable, try another. Keep going until your awkwardness starts to fade and your social circle starts to grow.

THIRD: Try a new social strategy or two

Re-entry into the social world doesn’t have to require difficult or dramatic strategies. Doing the small stuff with ease? Try something bigger.
Bite off more than you can chew? Try something smaller. The list below includes small steps and bigger challenges that can boost your emergence and reduce awkwardness over time.

Compliment someone.
Call a friend for a chat.
When you find yourself at a loss for words, be a good listener and ask open-ended questions.
Go to a museum or other place where there are people. Smile at a stranger.
Volunteer for a cause you care about.
Take a class.
Go to the farmer’s market.
Make time for a hobby you’ve long wanted to try.
Hire a personal trainer.
Invite a friend to brunch.
Host a picnic.
Join a community garden.
Find a “walking buddy” and schedule regular walks or hikes.
Take your dog to the dog park.
Attend community events.

There’s no shame in adjusting to suit your comfort level. What matters is that you choose a strategy that feels right and try it. Then come back for another!

FOURTH: Support your efforts with monthly massage

The Elements Massage(r) brand has seen that regular massage sessions can help bring people out of their shells time and time again. Whether it's relaxation, improved body image, or regular social interaction in a safe, clean space, something powerful is at work in the massages–and science agrees.

A recent study found that only 10 minutes of massage can activate the body’s system for overcoming stress. This can go a long way toward making social interactions easier. For maximum stress-relieving benefits, and all the other wellness benefits massage has to offer, consider booking a series of monthly massages with a trained massage therapist at your local Elements Massage studio.
Ready to book? Find a studio near you.

Wellness At Work

Wed, 15 Jun 2022 06:00:00 -0500

June is National Employee Wellness Month, which makes it a great time to discover workday habits that boost your wellness–and can even boost the wellness of your whole organization. Challenge yourself to try one of the healthy habits listed below this month. You might experience better focus, less fatigue, increased productivity, teamwork, collaboration, work-life satisfaction, and a healthier self too!

TRY WALKING MEETINGS

If you can walk while you meet, you can create healthy energy from the movement, as well as fresh inspiration and a new perspective from the change of scenery. Nilofer Merchant, who says in a 3-minute TED Talk, that when executives and employees walk side-by-side, the hierarchical boundaries are virtually eliminated. Good for your body and for business!

TAKE ADVANTAGE OF WORKPLACE FITNESS PROGRAMS

If your workplace offers on-site fitness classes, meditation groups, or stretch breaks, be sure to join the fun! If there are no official programs, start one of your own! Stand at your desk, walk the perimeter of your building once or twice a day, or take stretch breaks with friends. You’ll be amazed at the difference that even a small amount of added daily activity can add to your wellness and daily outlook.

HOST A HEALTHY POTLUCK

Invite your colleagues to bring a healthy dish to share. Before you know it you’ll be swapping recipes–and smiles! If your first potluck is fun, consider doing them more often. When it comes to healthy lunches–the more the merrier!

ENGAGE IN FRIENDLY COMPETITION

If you think fantasy football is fun, try something closer to the real thing! Challenge colleagues to a friendly race, a walkathon to benefit a cause, or even a simple beach ball game. It may feel silly at first but the activity, extra energy, and friendly interaction are well worth the effort!

EXPLORE ERGONOMICS:

Work can be all about repeated tasks–from stacking boxes to typing on a computer. Over time, the repetition can lead to soreness and joint issues. Ergonomics, the study of fitting a job or workspace to a person, can help you arrange your physical workspace in ways that lessens repetitive stress and helps keep your body well.

Start by checking that your desk and chair are a suitable height for you and that your computer and other frequently-used tools are within easy reach. If you’re not sure where to start this article from The Mayo Clinic can get you started.

HELP CREATE A CULTURE OF WELLNESS

If your workplace has a wellness committee, see if you can be a part of it. If not, start the fun on your own. Make it a habit to bring healthy snacks to meetings, take wellness breaks to breathe or meditate, support colleagues when they’re taking great care of their health, and promote opportunities where you or your co-workers can take advantage of a self-care wellness moment. When wellness becomes a regular topic of conversation, it’s easier to collaborate on projects and small changes toward a healthier workspace.

OBSERVE SOS TO STRESS DAY ON JUNE 30TH

In a recent study, 72% of those asked reported experiencing excessive or uncomfortable levels of stress in their daily lives. If you can relate, consider taking this day to learn some new strategies for lowering your stress and boosting your wellness. Start small by reading an article, taking a stress test, or simply unplugging for the day. If you discover something you like, explore it further, experiment with new stress-relief practices (like monthly massages!) and enjoy the physical and emotional benefits.

ESTABLISH HEALTHY WFH HABITS

If working from home allows you a bit more flexibility than working in the office, ask yourself this: are you using that freedom to benefit your wellness or are you actually missing out on wellness opportunities you’d have in a traditional office? The answer might surprise you.

If you find your work-life seeping into your personal life in ways you find taxing, consider setting boundaries and committing to breaks.

Work only in a designated part of your home and make it as ergonomic as possible. Make it a priority to set and stick to your work hours, and include breaks where you get up and move or enjoy healthy snacks in the house. Last, but certainly not least, make it a habit to have social conversations with your colleagues when the opportunity arises. It will help you feel more connected to the people in your work life and support collaboration and teamwork during the day.

SCHEDULE WELLNESS HAPPY HOURS

Whether you come home to a busy family or to the temptation to veg out until bedtime, it can be difficult to find motivation for the wellness activities you enjoy in the hours after work. Scheduling regular workouts, meditation sessions, or a series of massages right after work can help you avoid inertia and get more of the things that make you feel great. Go ahead, book an appointment today. Your body–and your stress level–will thank you!

TIP: If massages are your idea after-work wellness ritual, consider a membership with an Elements Massage(R) studio. With more than 250 locations across the country, you can keep your habit–and the benefits!--every month of the year!

Change can feel difficult, but remember, you don’t have to do it alone. You have friends, colleagues and wellness pros, like your massage therapist, who are interested in wellness too. Talk with them about steps you’d like to take toward wellness. Make plans together and share your results. It’s so much more fun with a friend–or even a team–to celebrate the wins along the way. Sharing this article can be a great way to get the conversation going.

Spring Into Wellness With Monthly Massage

Wed, 27 Apr 2022 06:00:00 -0500

“A garden requires patient labor and attention. Plants do not grow merely to satisfy ambitions or to fulfill good intentions. They thrive because someone expended effort on them.”
–Liberty Hyde Bailey

If you’re gardening this spring, you’ve seen firsthand how love and care can help flowers grow and bloom. This is true throughout nature, and it’s true for us too! When we give our bodies, minds, and souls the time and attention they need, they can grow and thrive in amazing ways. At Elements Massage® studios, we are a bit like gardeners. We use science, nature, and hands-on care to improve the lives of every single person we touch.

As with gardening, consistency is key. We need to water plants regularly, not only on birthdays, anniversaries, or during times when everyday stress has become too much. The same is true with massage therapy. Getting monthly (or weekly!) massages sends your body the message that it can rely on you for love and care–and it gives you great benefits too!

The Benefits Of Monthly Massage Sessions

If you get monthly massages, you know the benefits are real, but we can also look to science for confirmation. The Mayo Clinic, widely regarded as some of the best medical care in the world, touts massage therapy as a helpful component of integrative medicine and recognizes its power to help:

reduce stress and increase relaxation
relieve pain and muscle soreness and tension
improve circulation
improve energy and alertness
lower heart rate and blood pressure
improve immune function

They also recognize that regular massage sessions can help those challenged with:

anxiety
digestive disorders
fibromyalgia, headaches
insomnia related to stress
low back pain
myofascial pain syndrome
nerve pain
soft tissue injuries
sports injuries
temporomandibular joint pain
upper back or neck pain

Knowing that massage therapy can help address so many ailments, it is not surprising that 70% of American adults use massage therapy for health purposes.

Massage Packages with Elements Massage Studios

If you’re ready to experience the benefits of monthly massage for yourself, Elements Massage studios are here for you! Professionally trained massage therapists will customize your massage session so that you get the benefits that mean the most to you. They are trained to give you exactly what you want from a massage, whether it's relaxation so you won't want to leave, rejuvenation so you'll feel like a brand new you, or overall therapeutic relief from head to toe.

We are so confident you’ll love your first experience that we offer an added benefit we call The Elements Promise™. If your massage doesn't live up to your expectations, let us know — and the next one is on us!

We also keep massage services affordable so that you can make massage therapy a regular habit and experience benefits like these over time:

Help with pain relief
Help in decreasing anxiety and depression
Help fighting stress
Improvement in flexibility and range of motion

Because life is stressful enough, we make membership easy to use! If your month fills up and you can’t fit a massage in, we’ll roll it over into the next month! If next month looks busy too, you can allow someone special to receive your massage session instead.

If you are traveling, we can help there too! Your membership allows you to have a massage at any of the 250-plus Elements Massage locations nationwide, so you can enjoy your massage almost anywhere!

Ready to give yourself the gift of regular massage therapy? Consider the Elements Massage Wellness Program! It’s a zero-hassle option with no obligation. Here’s how it works: Memberships are paid from month to month, unused massage sessions roll over, and you can pause your membership at any time. There is no long-term commitment!

Ready to try it for yourself? Book your appointment today!

Spring Cleaning Your Habits and Your Health

Mon, 28 Feb 2022 07:00:00 -0600

As days lengthen and the temperature rises, all of nature seems to wake from its winter dormancy. This could be the perfect time to take a look at your lifestyle and do a bit of spring cleaning. Taking on a few good habits, and losing some not-so-good ones, can bring big benefits to your health and general wellness. Check out some of the actions you can take to “clean-up” some of your habits to better your overall health.

Take inventory of your habits.

Take time to notice and track the things you do daily, weekly, and quarterly to care for your health and safety. This can be as simple as being mindful of your daily activities or as formal as spending time with a lifestyle inventory form or jotting down your daily habits in a notebook or bullet journal.

Notice patterns that emerge. After you’ve spent some time looking at your habits and general self-care practices, ask yourself which patterns or themes emerge. Write them down!

Discern if these habits and patterns are “good” or “bad” and identify those bad habits you would like to let go. Easier said than done, we know. But if you start small and follow a few simple steps, you might find that it’s not as big a task as you fear.

Let go of bad habits.

Start small and know your cues: Pick one small habit you’d like to kick and prepare to be patient. This habit took repetition to form and it will take repetition to release. If you lessen the opportunities you have to indulge in this “bad” habit, you have a better chance of breaking it once and for all!
Replace a bad habit with a good one: If you tend to scroll social media in bed when you are too stressed to sleep, think about reading a book instead. You’ll still get the relaxing transition time without a lighted screen telling your body to stay awake!
Keep motivated by keeping the benefits top of mind! In fact, you’ll have better luck if the benefit is significant to you and benefits your life in big ways. For instance, you already know eating too many ice cream cones isn’t great for your health, but ate them anyway. Instead, try telling yourself that a heart-healthy diet could potentially give you more years with your family or an increased ability to do things you love. That might be the very motivation you need!

Make healthy new habits.

If you have a bad habit to lose, you can replace it with a great new habit. Whether it’s reading instead of scrolling (as we mentioned before) or stopping by the farmer’s market instead of the ice cream stand (Hey! There’s an idea!) it can be an opportunity to build your strength, nutrition, or happiness instead of hindering it.

Want more ideas on healthy habits? This blog article might help.

Make a plan: Deciding to work out more is great, but your chances of getting the new plan into action increase if you have a plan to do it! Meet with a personal trainer to plan your workouts. If you want to make it a habit to relax more, don’t wait for it to happen. Book a series of massages and get them on your calendar! Once they’re booked, they’re much more likely to happen with regularity and become a habit!

TIP: If boosting your health with monthly massages is a habit you’d like to enjoy, consider a membership with your local Elements Massage ® studio. With more than 250 locations across the country, you can keep your habit–and the benefits--even when you’re traveling.

Get consistent. Habits require repetition to form. Attaching your new habit to a time of the day or day of the week will support you in making this new habit almost automatic. Need a little extra support? Consider setting a reminder on your smartphone or penciling it in on your analog planner or calendar–that’s a great way to chart your success too!

Keep your eyes on the prize! In a recent article, Dr. Leonard Epstein, who studies behavior change and decision-making, explains, “you can learn to postpone immediate gratification through episodic future thinking, or vividly imagining future positive experiences or rewards. It’s a great way to strengthen your ability to make decisions that are better for you in the long run.” Put another way, if you keep your long-term goals in mind, you’ll be more likely to make small daily decisions (i.e. keeping your new habit!) that inch you toward bigger goals!

Put your plan into action!

Now that you know what to do, it’s time to do it! Experts agree you’ll help set yourself up for success if you start small (1 or 2 habits at a time), track your success (use a calendar, bullet journal, or another accountability strategy) and think in terms of progress, not perfection.

Start small: This is so important it bears being said twice! Here’s why: it’s easy to look at your inventory and declare you’ll change everything starting tomorrow! But as we’ve all learned, it won’t be so easy tomorrow when you try to start. Picking just one or two habits to adjust at a time is a much better plan. Once you’ve mastered them, you can always add more!
Track your success: Every time you keep a good habit (or avoid a bad one) mark it on a calendar, notebook, or habit tracker. According to James Clear, author of Atomic Habits, habit trackers support you in 3 important ways. They remind you to act, motivate you to continue, and provide immediate satisfaction by showing you how far you come (you know the satisfaction you feel when marking something off your to-do list? It’s like that, but better)! Try bullet journaling, a habit tracker app, or a simple paper habit tracker for easy (and rewarding) ways to record your success.
Celebrate the wins: As your relationship with better habits continues, be on the lookout for good outcomes like feeling healthier, noticing positive changes in your body, improvements in mood, sleep, performance, and maybe even aspects of your life that you hadn’t expected! These potential benefits are what it’s all about, and appreciating them might be the best tool you could have in your habit-changing arsenal!

Check-in at important intervals. Make a date with yourself to revisit your inventory and your progress in a few weeks. Ask yourself if your plan is working and if you’re seeing the results you hoped you’d see. You may find you’ve taken on too much. You may discover you could have taken on a bit more. You may realize you’ve done none of the things you hoped you’d do and you’re back at square one.

If things are going well, CELEBRATE! Congratulate yourself on a job well done. Enjoy the benefits you’ve experienced so far and those you see coming your way in the future. You might even decide you’re ready to move on to the next habit on your list! Things are going well, and they’re about to go even better!

If things aren’t going well FORGIVE YOURSELF. When we’re talking about habits it’s easy to fall into an all-or-nothing attitude. After all, you either kept your habit or you didn’t, right? Either way, be kind to yourself. Forgive yourself. If you find that difficult to do, consider reading this article on mindset. It might help you feel better and find new paths to success!

If you’re keeping your habit most of the time, or even some of the time you’re still getting benefits you wouldn’t get if you hadn’t tried at all! Improving your lifestyle starts with improving your habits, little by little, day by day. And remember, if your goals center on improved physical, emotional or mental wellness, Elements Massage studios are here to support you! Massage therapists are trained in the newest–and most ancient–massage techniques and can customize your massage service to support your personal goals and needs. Book a series of appointments today and make us a habit in the coming year.

10 Healthy Ways to Show Yourself Love This Valentine’s Day

Thu, 20 Jan 2022 07:00:00 -0600

With Valentine’s Day on the way, many of us are looking for fun ways to shower our loved ones with affection, but is there someone who keeps slipping off your lists? Yes! Yourself!

This year, we invite you to join us in adding self-love to the list of loves we celebrate this Valentine’s Day. To make it extra easy, we’re giving you ten healthy and beautiful ways to express your love, and affection, for yourself!

1. Regular massage

At Elements Massage® studios, massage therapy is (of course!) at the top of our list. Would it surprise you to learn that even those who give therapeutic massages professionally sometimes need a reminder to book appointments for massages themselves? It’s true! We love massage therapy and know it can benefit your physical, mental, and emotional wellness, but when life gets busy, it can fall off your to-do list.

Showing yourselves some love means putting your body, mind, and feeling at the top of your priority list, giving yourselves the support you deserve.

Science supports what your body knows: massage therapy comes with big benefits! The internationally acclaimed Mayo Clinic published the following as some of the benefits of making massage therapy a part of your wellness routine:

Reducing stress and increasing relaxation
Reducing pain and muscle soreness and tension
Improving circulation, energy and alertness
Lowering heart rate and blood pressure
Improving immune function

In addition to acknowledging the benefits of massage therapy for specific physical and medical conditions, they conclude, "some people enjoy massage because it often produces feelings of caring, comfort, and connection." Isn’t that what Valentine’s Day is all about? Book yourself a series of massage sessions today.

2. Practice gratitude

At its heart, Valentine’s Day is about showing gratitude to, and for, the people you love. Including yourself on this list is a great way to grow gratitude in your own life. Gratitude practices like writing thank you notes, keeping a gratitude journal, and taking note of reasons to be grateful during the day can help give you the attitude of gratitude, and all the benefits that come with it. Positive Psychology sites mental, physical, and emotional strength in addition to improved sleep and resilience as gifts of practicing gratitude.

3. Eat well

Champagne and chocolates are traditional Valentine’s Day treats, but they might not be the gifts your body appreciates most. Why not treat yourself to a beautiful, healthy treat instead?

Indulge in beautifully arranged fresh fruit
Add edible flowers to your salad or rice bowl
Make tea with rose petals
Use a heart-shaped cookie cutter to cut fruit or vegetables and make your favorite recipes more lovely
Take yourself to a restaurant that specializes in healthy cuisine

4. Have fun

Gifts don’t have to be complicated or expensive; they can just be fun! Treat yourself to some good soul-filling fun, even if it’s as simple as reading a book or getting your groove on to your favorite song. If you have a long list of things you would like to do, jot them down in your planner and refer to them when you have a few extra minutes.

5. Make time for yourself

You make time for the people you love, so include yourself on this list! Sit down with your planner (or Google Calendar®) and block out a time that’s for you and you only! Commit to keeping this time free no matter what. It can give you the chance to rest, recharge and even have some fun. Lifehack’s list of ways to make time for yourself includes buying tickets (in advance) to events you’d enjoy, joining a group, taking an adult education class, exercising and walking, or taking public transportation to work. We’d like to add our favorite, getting massages, to this list of ways to get some “me time”.

6. Sing in the car

Kristin Fuller, a physician recently interviewed by Huffington Post, applauds the benefits of singing in the car by explaining that it releases dopamine and can improve your mood and reduce your road rage. “Dopamine boosts your motivation and drive,” she says. “Turning up the music and singing as loud as humanly possible can improve the situation and make individuals happier when they arrive home or walk into work, which creates more positive environments around them for others.”

Need more proof? If you want a little pick-me-up, watch a little of this. Watch more here (you know you want to). Want to try this for yourself? Add a playlist to your phone and crank it the next time you’re in traffic. (Bonus points if it embarrasses your kids.)

7. Engage in Community

Give yourself the gift of community, especially if you’ve felt disconnected in recent years. Volunteering for a cause you believe in, joining a choir, running with a group, or coaching a team can be great ways to find your people.

Look for classes, events, and groups in your area. That way you’ll have the option to connect in real life, as well as online. In addition to the joy of spending time with new people, you may find yourself adding to your support system. Both are important to your health and happiness, as well as the health of your community, city, and ultimately our world!

Need a little extra nudge to get out there and get going? Jump in with a friend. It’ll be double the fun!

Need more inspiration? Try this.

8. Surprise someone

Sometimes the best way to make yourself happy is to make someone else happy! Think about the people in your life who might be without a valentine this Valentine’s Day. Send them flowers, invite them to join you for a walk or meet up for dinner. You’ll have the fun of getting together with them and the joy of knowing you brightened someone else’s day.

Love the feeling? Make it a regular thing. Get together with this person more often, or make it a habit to reach out to new people on the regular. Programs like Meals on Wheels and Big Brother, Big Sister make it possible to take this a step further and are great ways to make significant differences in both your life and someone else’s life.

9. Create a ritual or routine

Is there something satisfying you can add to your daily routine? Give yourself the gift of adding it to your day. If you’re adding a beautiful cup of tea to your afternoon routine, indulge in a new mug and teapot. If you’re adding morning yoga, consider a new mat or workout clothes. If you’re adding reading to your mornings, consider a subscription to a publication you believe in.

Also, consider the option of adding a ritual and not buying anything. Living (mindfully) with less can be a gift that keeps giving!

10. Sleep

The best thing you can do for yourself on Valentine’s Day may be nothing at all! Put on your jammies, dim the lights, and get yourself some quality sleep! It’s an absolute necessity that feels like a luxury and can do you a world of good!

According to the Sleep Foundation, half of all Americans report feeling sleepy during the day on most days. In fact, 35.2% of all adults in the U.S.report sleeping less than seven hours per night on average! Be the exception to this rule. Commit to 7 or more hours of sleep a night and be on the lookout for benefits like happiness, effectiveness, increase in physical and emotional wellness, and maybe even a boosted immune system.

For a good night’s sleep the CDC recommends:

Be consistent with bedtimes and waking times
Keep your bedroom quiet, dark, relaxing, and at a comfortable temperature
Ban electronic devices (TVs, computers, and phones) from the bedroom
Avoid heavy meals, caffeine, smoking, and alcohol before bed
Keep physically active during the day!

In the spirit of Valentine’s Day, we recommend comfy pajamas that make you feel attractive, aromatherapy, and winding down with self-care options like a facial, meditation, or a comforting read.

We hope this inspires you to show yourself a little extra love this Valentine’s Day. Whatever you choose, we hope you love it. We want you to know that at Elements Massage® studios, we love serving you and appreciate you not just on Valentine’s Day, but every day of the year.

What are you doing on New Year’s Eve?

Thu, 30 Dec 2021 07:00:00 -0600

What are you doing on New Year’s Eve? Make a date with a mindset.

When the clock strikes midnight many of us will make a toast, kiss someone we love, and make a resolution to do (or stop doing) something in the new year. These resolutions to eat better, save more money, call home more often, and make time for self-care are made with the best of intentions, but are they the best way to make a change? Read on, the answer might surprise you!

According to a recent Forbes article, 80% of those who set resolutions will fail within 30 days, but don’t let that discourage you. This may have more to do with resolutions themselves, than your ability to choose and attain a goal. Reframing your resolution into a mindset could make all the difference in the world!

Gayle Hilgendorff, the author of Live More, Work Better: A Practical Guide to a Balanced Life, defines a resolution as “a firm decision to do or not do something” and a mindset as “an established set of attitudes.” By these definitions, resolutions are absolute, and absolutes are easy to break. Mindsets result in an approach that values progress more than perfection. With this outlook, we’re more likely to continue toward our goals and reach them in the long run.

Sound like a plan? Good!

Follow the steps below and we’ll help you develop a mindset to adopt during the new year. Whatever you choose, we’ll be rooting for you every step of the way.

Step 1: Find the topic of our new mindset

You can’t adopt a new mindset if you don’t know what that mindset is about. The good news here is that you probably have some idea of what you’d like to change in the new year, but you’ve just not put it into words yet. So take out a piece of paper and make a quick list (don’t overthink this) of everything you’d like to start (or stop) in the coming year.

Here’s an example:
- Relax more
- Make time for me
- Take care of my body
- Improve my health
- Do more of what I enjoy
- Increase my strength and flexibility so I can play with the kids more easily
- Feel happier
- Buy less
- Meditate more
- Surround myself with healthy, happy people
- Focus on my life outside my job

When you start to feel yourself running out of meaningful ideas, it’s time to stop.

Step 2: Choose and define your mindset goals

Take a moment and review your list. Mark out any items that feel less important--or beneficial to you--than others. Circle the items that feel important to you.

As you review your list, you may notice that some things on your list are actions (Relax more) and some are the results of actions (Feel happier). Consider focusing more on things phrased as actions and pairing the result with them, for example: Relax more to feel happier.

Pick one or two of your favorites and move on to step 3. For the sake of example, let’s choose the goal of "improving our physical and mental health."

Step 3: Set SMART goals and practice forgiveness

It’s time to take your mindset goals and turn them into specific, measurable, achievable, relevant, and time-bound (SMART) for optimum success. You may have heard about SMART goals at work, school, or even at your gym, and there’s a reason for that: they work!

SPECIFIC: State what you want and be as clear and precise as possible. The clearer your vision is, the easier it will be to keep your eye on the ball.

The example "improve our physical and mental health" isn’t quite specific enough yet. You can just imagine yourself on the first of January wondering where to start. Instead, make it more specific, for example, use the goal “adopt one behavior, therapeutic massage, that will improve your physical and mental health.”

MEASURABLE: Find a way to measure your progress. It can be as specific as weighing yourself daily or as subjective as keeping a mood tracker in your planner. It’s the best and most reliable way to give yourself the transparency you need to make sure you are taking effective steps towards your goal.

In the example goal, we’ve specified “one” behavior, but that goal is met the moment you take the behavior on. Let’s go a bit further and adjust the goal so it can be measured throughout the year. Let’s try the goal “adopt one bi-weekly behavior, therapeutic massage, that will improve your physical and mental health.” This is easily tracked: you can measure whether or not you do this one thing every other week.

ACHIEVABLE: Ask yourself how realistic your goals are. Are there insurmountable roadblocks between you and your goal? If so, make adjustments. It could mean the difference between a goal abandoned and a goal achieved!

Your goal should feel achievable to you. You can book and attend one therapeutic massage every other week. You can even take advantage of membership programs to make your massage sessions more affordable and easy to book!

RELEVANT: Is this goal meaningful to you or is it something that society, or someone else in your life, wants you to do? If it isn’t meaningful to you, you may find it hard to stay motivated. Irrelevant goals tend to be among the first to fall by the wayside.

At Elements Massage® studios, we believe that nothing is more important than our physical and mental health: it makes everything else in our lives possible! We witness the incredible power of massage first-hand every day, so this goal feels very relevant to us!

TIME-BOUND: Set a due date for your goal. Without one, your goal could wind up on the back burner and never find its way back to your priorities list.

In the spirit of New Years’ Resolutions, give yourself a due date of bi-weekly for one year. If your goal is cumulative, you might want to think in terms of the date your goal will be accomplished. That may or may not be at the end of the year.

Practice Forgiveness

Even the smartest of goals can run into trouble now and then. In the world of resolutions, missteps and mistakes can equal failure. In the progress-not-perfection world of mindset, forgiving yourself is key to success. Simply acknowledge the setback, make adjustments where necessary, and get back on track. Need to make an adjustment to your goal? No problem! Attaining an adjusted goal is better than abandoning your goal altogether.

For you, that means that missing a massage now and then doesn’t have to undermine your goal. You can reschedule for another day, or simply dedicate yourself to making the next appointment.

Starting the new year with a planned new mindset could be the best thing you do for yourself in 2022! Whatever your goal, know that Elements Massage studios are here to support you every step of the way. Whether it’s customizing a massage to prepare your body to meet your goal, or giving you a relaxing experience that calms your nerves and refreshes your mind, know that professional massage therapists are here to support you! The best part of this plan: you don’t need to wait for the new year to start benefiting from therapeutic massage. You can book your appointment today!

Holiday Help is Here!

Mon, 06 Dec 2021 07:00:00 -0600

We call the holidays “the most wonderful time of the year” and it can be. It can also be busy, demanding, and emotionally overwhelming especially for those who are grieving, isolated, or struggling with depression. But you don’t need to fall into one of those groups to feel the pressure. According to an NBC survey, 45% of people would like to skip Christmas altogether! If you’re one of them, or thinking you someday might be, we’d like to give you a very special pre-holiday gift: self-care ideas to help make your spirit brighter. Who knows? One (or more!) of them may become your favorite new holiday tradition!

Strategy 1: Schedule time for yourself

The holidays can come with lots of events and obligations. Work parties, worship services, school celebrations, and family gatherings can add up quickly, especially when you have cookie exchanges, shopping trips, cooking, and decorating to add to the mix.

This is a perfect time to up your planning game. Use your family calendar, bullet journal, planner, or google calendar to take note of all activities. It will help you avoid over-committing, double-booking, and getting just plain stressed out.

While you’re planning, it is important to block time for self-care. Whether that means workouts, a series of routine massages (our favorite!), or watching holiday movies at home, it’s a great way to make yourself a priority and help reduce feeling stressed, overwhelmed, stretched thin or resentful when you want to feel merry and bright!

Strategy 2: Get enough sleep

Holiday celebrations, and the prep they require, can tempt us to stay up late and get things done. But remember, sleep is important to our physical and emotional well-being. Cheating sleep too often (or too severely) can shortchange our physical and emotional stamina and leave us ill-prepared to cope during this stressful season.

According to The Mayo Clinic, keeping a regular sleep routine, avoiding big meals before bed, creating a cool, dark, quiet bedroom, avoiding daytime naps, getting physical exercise, and keeping worries at bay are keys to restful sleep, even during the holidays. If you find yourself too wound up to sleep, talk to your massage therapist. They can customize your regular massages to include relaxing techniques that can help promote healthier sleep. (After all, Santa won’t come visit if you’re still awake!)

Strategy 3: Use social media mindfully

The holidays are a time for togetherness. So, if you’re feeling lonely or isolated during the holidays, it can be tempting to turn to social media for human connection. While it can be fun to see pictures of faraway friends (and their trees, their cooking, and their kids) in your feed, it might not be the healthiest haven in the long run. According to a recent study, high social media use can increase rather than decrease feelings of loneliness. Though it sounds counterintuitive, the same study reported that reducing the use of social media can help people feel less lonely and isolated and improves their well-being.

If social media is important to your life, take heart! There’s no need to go cold turkey. Instead, start with one or two of these great strategies and take note of how it makes you feel.

● Turning off your phone’s data connectivity while driving, at work, or spending time with friends and family

● Leave your phone in a drawer or in another room while you’re sleeping

● Disable notifications and use your phone only when it’s convenient for you

● Take social media apps off your phone and check in on a computer instead

When you are on social media, try to remember not everything is as it seems. Try to avoid comparing yourself, or your holidays, to the images put forward by your family and friends. Perfect pictures are not proof of a perfect life. Keeping perspective can help keep your holidays happier!

Strategy 4: Respect your financial limits

Generosity is part of the spirit of the season. But with the average person spending $846 on presents, it’s easy to see how it can strain your budget, and contribute to your holiday stress level.

To keep your spending within a comfortable range, keep impulse spending to a minimum. Instead of hitting FOMO-fueled frenzies like Black Friday, Cyber Monday and holiday sales, shop mindfully with a list and a spending limit. You may find yourself with more thoughtful gifts, fewer forgotten friends and a healthier budget come January!

Strategy 5: Simplify your gift-giving

Crowded malls, limited parking, long lines, and this year’s supply chain challenges can make shopping a challenge. But it doesn’t end there. The creative energy that goes into selecting and securing thoughtful gifts for everyone on your list. Simplifying your gift-giving by making meaningful, strategic choices can really help.

In a recent blog article, Psychologist Honey Langcaster-James explains the stress of gift giving saying, "what makes gift-buying and giving so stressful is not having a clue what to get someone and having to browse around the shops at the busiest time of the year looking for ideas and fighting over all this year's must-have purchases.” Instead, she suggests sitting down with a list of people you’d like to buy gifts for and asking yourself what might really delight them. If you’re feeling stumped, she suggests thinking about good times, intimate moments, shared secrets, or times and places that are special to you both. They might inspire the perfect gift!

Keep in mind that gifts don’t have to be things, they can be experiences too! For example, a gift card for a massage session at Elements Massage® studios makes a thoughtful gift for almost anyone on your list. And because massage therapists customize every massage to the recipient’s individual needs, it’s a deeply personal gift too! Perhaps best of all you can skip the mall entirely and buy a local gift card at your next massage appointment or by clicking this link for a gift card that can be used at any locally owned and operated studio nationwide.

At Elements Massage studios, your wellness is important to us during the holidays and all the other days of the year too! If you have more questions about self-care during the holidays don’t hesitate to ask your massage therapist. And if holiday stress becomes overwhelming or if you stay sad for too long, remember, it’s okay to ask for help. Groups like Warmlines, Anxiety and Depression Support Groups, and Suicide Prevention Lifeline are all available support groups that are accessible online or via phone, whenever needed.

It’s time for Thanksgiving.

Mon, 01 Nov 2021 06:00:00 -0500

At Elements Massage® studios, we make it the priority to improve the lives of every person who walks through the doors. Whether we are customizing therapeutic massages, keeping current on traditional and innovative massage techniques, or offering mindfulness suggestions that, in addition to your series of regular massages, can improve your well-being. We do this for one very good reason: we are grateful for you!

Gratitude inspires us to help grow locally operated and owned studios into the fullest, best version of themselves, and it can do that for you too! Why not make this November, the month you celebrate Thanksgiving, a time when you cultivate your own gratitude? It won’t be long before you, and all the people around you, start to feel the benefits.

Gratitude and its benefits.

Psychology Today defines gratitude as “the expression of appreciation for what one has.” This isn’t limited to material things. It includes experiences, talents, emotions, relationships, and everything else that enters one’s personal sphere. The same article cites research suggesting that people who practice gratitude experience less pain, stress, and insomnia. They may also have stronger immune systems, relationships, and do better in school and at work.

If, like many of us, you find yourself feeling unconnected recently, you may be interested to learn that Berkeley University believes gratitude brings social benefits with it too! According to Robert Emmons, the world’s leading expert on gratitude, these benefits include being more helpful, generous, compassionate, forgiving, and outgoing. He also believes it helps people feel less lonely and isolated. For those of us still feeling stressed by the strained social climate of recent years, that’s a reason to be grateful in and of itself!

Gratitude and its practice.

You may think of gratitude as a feeling that you feel when experiencing, or remembering, great things. If you’re not feeling grateful at the moment, don’t worry. Gratitude is also a state of being that can be exercised, strengthened, and stretched, like a muscle. We’ve gathered some easy-to-adopt gratitude practices below. Pick one, two, or a few and with regular practice, you may start feeling the benefits an attitude of gratitude can bring!

Count your blessings.

Start by observing things you (as an individual or member of a group) appreciate and take note. You can choose to do this daily, weekly, or in a rolling fashion: adding blessings as they come to you. This is a great way to start flexing your gratitude muscles.

This holiday favorite, and catchy tune, tells you everything you need to know about counting blessings. As an added bonus, you may find yourself humming a gratitude reminder for weeks!

Keep a gratitude journal.

When you’re ready to take counting your blessings to the next level, consider a gratitude journal. There are tons of formats on the market, but you don’t need anything more than a small notebook or pad to get started. Just pop the date on a page and start listing blessings. Having a physical record makes it easier to remember blessings from day to day and makes a great reference in times when you find it harder to feel grateful.

You may see additional benefits if you choose to add daily reflections to this journal as well. Alison Gurley, a New York City–based psychologist, recently told New York Magazine that recording our thoughts “usually decreases the intensity of the emotion and helps us really articulate what we’re feeling and why we’re feeling that way...as a stress-reduction strategy, journaling has been around for a really long time and a wide variety of people find it helpful.”

Surround yourself with visual reminders of your blessings.

If you’re a more visual thinker, you may find it more effective to use visual cues to mark gratitude. Symbols, pictures, and small tokens can help conjure memories and kindle gratitude in a way that simple lists may not. Whether you keep them together in a special place or create a home altar, take care to change or rearrange your collection often. That keeps them fresh in your mind and helps prevent them from fading into the background.

Remember more challenging times.

If you’ve had times in your life where you weren’t as happy as you are now, make an effort not to forget them. This may feel counterintuitive, but according to Emmons, “trials and suffering can actually refine and deepen gratefulness if we allow them to show us not to take things for granted.” To emphasize the power of this practice he reminds us that Thanksgiving was inspired by hard times not times of abundance. “The first Thanksgiving took place after nearly half the pilgrims died from a rough winter and year,” he says. “It became a national holiday in 1863 in the middle of the Civil War and was moved to its current date in the 1930s following the [Great] Depression.”

In this season of Thanksgiving, take a moment to remember more challenging times and see if it helps you increase the gratefulness you feel for the way things are today.

Say thank you.

Experts at Harvard suggest writing Thank-You Notes to increase your own happiness and nurture your relationships with others. This can be a handwritten note, an email, a post on social media if appropriate, or a text.

If those options feel like too much, you can thank someone mentally. This keeps your gratitude practice current and may even inspire you to thank them in person later or show them a little extra affection or kindness in the future.

Donate time or treasure.

Harvard Business School professor Michael Norton and colleagues proved it really is better to give than to receive. Their recent study found that giving money to someone else lifted participants’ happiness more than spending it on themselves. To express gratitude, and boost your own spirits while you’re at it, give the gift of time or money to a person or organization you appreciate. It’ll benefit both you and the recipient.

Show your body gratitude and keep the practice going!

A series of routine massages provides your body with a magnitude of physical and emotional benefits that are an excellent way to show gratitude for your body and all it does for you day after day. As does rewarding it with a good night’s sleep and nourishing it with regular healthy and tasty meals. And, of course, keeping the attitude of gratitude top-of-mind does the job beautifully too! It makes you, and your world, happier, healthier, and more fun! That’s the best reason of all to feel grateful!

It’s Emotional Wellness Month

Wed, 06 Oct 2021 06:00:00 -0500

The Elements Massage® brand believes that monthly massages make everything better for your body, mind, and spirit. That’s why we’re so excited that October is Emotional Wellness Month: four weeks set aside to focus on the things that help make all aspects of living healthier, happier, and balanced!

At first blush, Emotional Wellness Month could sound like a time dedicated to feelings or psychotherapy, and while that could certainly be part of it for some people, there’s so much more to it. The National Institute of Health defines Emotional Wellness as “the ability to successfully handle life’s stresses and adapt to change and difficult times.”

In many ways, that’s what massage therapy can be about too. Regular massage helps keep our minds calm and relaxed and our bodies limber and loose. This in turn can prepare us both physically and emotionally for whatever life throws our way.

Meditation

Like many people, you may have shied away from this often recommended emotional wellness tool because it feels overwhelming, or at least elusive. But beginning may be easier than you think and the benefits are well worth the effort.

Studies show that meditating regularly can help reduce stress-related inflammation in the body and relieve other stress-induced conditions like irritable bowel syndrome, PTSD, and fibromyalgia. More than 18 studies prove that meditation can significantly reduce depression and support you in understanding yourself better and thinking more constructively about challenges that come your way.

Ready to start meditating? Why not start by reading one of the many great books on meditation, attending a local class, or downloading one of the many meditation apps for your phone? Whether this is your first or millionth time taking up meditation, we’re here to help.

Gratitude

Another great Emotional Wellness tool is gratitude. According to the Harvard Medical School, positive psychology research confirms that “gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.” They specifically cite the work of Drs Emmons and McCullough who conducted gratitude research with three groups of people: one kept a gratitude journal, one kept a journal of irritations and complaints and one wrote about their lives with no positive or negative emphasis at all. After 10 weeks, says the article, the group with the gratitude journal felt happier, better about their lives, saw an uptick in exercise habits, and made fewer visits to physicians than the group who journaled about their negative experience. In the world of Emotional Wellness, we call that a win-win!

Ready to start practicing the attitude of gratitude? It’s a simple practice to take up. Just start noticing things you’re grateful for and find ways to express your gratitude. Thank you notes, conversations with friends, leaving rave reviews for service, and / or keeping gratitude lists or journals are great ways to start! Those who practice say the benefits are certainly something to be grateful for!

Movement & Exercise

You’re probably well aware that physical exercise keeps your body fit and ready to respond to the opportunities and challenges life has in store, but did you know it does the same for your mind and emotions? According to the National Institute On Aging, research shows that “physical activities - like walking, biking, dancing, yoga, or tai chi - can help reduce feelings of depression and stress, enhance your mood and overall emotional well-being, increase your energy level and improve sleep.”

Classes and groups are great ways to get started as they come with built-in instruction and accountability, but there’s no need to wait to find the right group, you can move right now! Everyday tasks like walking the dog, scrubbing the floor, and dancing to the radio are great ways to get moving. Work on the second floor? Take the stairs! Work at home? Set a timer and take your stairs 4 or five times a day. Want more ideas? A personal trainer can help you develop a routine that’s perfect for you!

Wait! Did someone say routine? While this isn’t one of the topics we’re exploring for Emotional Wellness month, it sure could be! It’s proven to help reduce anxiety and smooth all facets of life when implemented and observed daily. For more about routine read our September article entry or watch this video.

Massage

Elements Massage® studios see the ways monthly massage contributes to emotional wellness first hand and others see it too! Tiffany Field, director of the Touch Research Institute at the University of Miami School of Medicine, said in a recent interview, “Massage therapy can improve a person’s emotional health by reducing stress and stress hormones; by increasing serotonin and thereby reducing depression and pain; and by enhancing immune function and thereby reducing bacterial and viral illnesses.”

Studies show that something as simple as a 15-minute chair massage is proven to relax an adult’s body and mind. Imagine what a series of customized, monthly therapeutic massages could do for you!

Wait! You don’t need to imagine. You can read more on our website and then call today or reach out online and commit to supporting your Emotional Wellness through monthly massages today.

These are just a few of our favorite ways to boost your Emotional Wellness, but there are so many more! To learn more about Emotional Wellness and find a great Emotional Wellness Toolkit, visit the National Institute of Health. They have great resources to help you manage emotions, stress reduction, sleep, mindfulness, and coping with loss.

Healthy Habits You Can Add (Easily!) to Your Routine

Sun, 19 Sep 2021 06:00:00 -0500

It’s fall! A time when kids go back to school and many of us feel a pull to revisit, refine or return to a daily, weekly, or monthly routine! In recent years, the power of routine has gotten lots of attention. Routines allow you to make fewer decisions (and detours!) every day and therefore have more energy to devote to the things that help make you happier, healthier, and/or more productive. To get the most benefits from this strategy, build healthy habits into your routine. They may feel like small things at first, but over time, they’ll add up to great benefits!

Here are 20 healthy habits to get you started. Pick one or two at a time and add them to your routine. When they become automatic, add another habit or two. The changes may feel small when you make them, but over time they can add up to a lifestyle overhaul that benefits your body, mind, spirit, and probably your productivity and happiness as well!

Wake up early. Research shows the early bird gets the worm.
Eat breakfast. It kickstarts your metabolism so you burn more calories throughout the day.
Kiss your partner, kids, or puppy goodbye before you leave for the day.
Spend time having the attitude of gratitude.
Pick one yoga pose to incorporate each week. It can help you stay centered, flexible, and is a great way to move your body.
Take a 30-minute nap, it could make you feel more alert and perform better.
When making your “to do” list for work, save the easy stuff for last. You’ll get more done during the day!
Drink water. It helps support healthy organ and tissue function, reduction in caloric intake, and can give your skin a great glow!
Make it a habit to stretch at the same time every afternoon. It’s great for your mobility and energy level.
Schedule self-care, like monthly massages! They benefit your body, mind and emotional wellness. Schedule now.
Skip afternoon coffee and opt for tea instead! It’s better for your body and your energy level!
Take time to get outside, even if it’s just for a few minutes. Studies show this habit packs a surprisingly powerful physical, mental, and spiritual punch!
If you’re working from home, or your office has a gym, take an afternoon shower. It can be a relaxing moment of quiet to refresh, relax and reset!
Say goodbye to colleagues before leaving or logging off for the night. It helps build stronger relationships and transition from your work life to your personal life.
Recap your day. Whether you use a planner, a journal, or a talk with someone you love, checking in can help you set worries aside for the night and plan for the next day.
Read for at least 30 minutes. It can help lower your stress level and improve your memory!
Take a hot bath at least two hours before bed. Research shows it can improve your sleep.
Step away from your screens at least 20 minutes before bed. You’ll sleep better!
Meditate. This can be as simple as listening to a guided meditation or taking a moment to sit still and clear your mind. For more on meditation, watch this video!
Keep bed for sleep only! If you have trouble sleeping, bringing your hobbies, work, and reading into bed will only distract you.

For many of us choosing a new habit is easy, it’s keeping it that becomes tricky. To help you keep your new habits, we suggest building accountability into your routine by tracking your new habits in a planner, sharing your goal with a friend, or using a wearable fitness tracker to jog your memory if you forget. And if you do forget, all is not lost. Forgive yourself and take care of it when you remember or set an alarm so you’ll remember the next day. It takes time, but common wisdom tells us that repeating a habit for 30 days or more helps make it automatic. When that happens, get ready to add a new healthy habit!

Want to learn more about the science behind healthy habits? Watch the latest video from Eric Stephenson, the Chief Wellness Officer for Elements Massage^® studios.

Massage Service Enhancements at Elements Massage® Studios

Mon, 23 Aug 2021 06:00:00 -0500

If you’ve never tried one, or even asked about one, then this is the article for you! We’ll explain what an enhancement is, which enhancements we offer and why we think they’re amazing options. By the end of this post, you’ll know what they are and maybe have an idea of one or two you’d like to try!

What is a Massage Service Enhancement?

The Elements Massage^® brand defines a massage service enhancement as a premium add-on service designed to make your custom therapeutic massage even better! Whether you add soothing aromatherapy, pain and stress relieving herbal enhancements, or cupping, an ancient practice believed to reduce toxins and inflammation, you will be giving yourself a little something extra during a time when you are, perhaps, most relaxed and open to receiving its benefits: during your massage appointment.

The AromaRitual^®Service Enhancement

Aromatherapy has been used for thousands of years but has become more common in Western culture in recent decades. It’s no wonder that people love it. Unless you have sensitivities or aversions to specific (or all) aromas, the sensory experience is a pure pleasure. Elements Massage^® studios use exclusive aromatherapy essences: blends of 100% pure and natural essential oils. They are much more pleasing and beneficial than artificial aromas, which do little more than scent the room.

To create the exclusive aromatherapy essences featured in our AromaRitual® service enhancement, the brand collaborated with Shankara Skin Care. This 2017 iSPA Innovate Award winner and philanthropic skincare company makes benefit-driven aromatherapy products inspired by the ancient Indian healing art, Ayurveda. As a company, they are devoted to spiritual, mental, and physical wellness. They also give 100% of their net profits to benefit groups like returning veterans' groups, educational groups, and organizations providing oxygen tanks and food to Covid-19 patients in India. (Learn more about Shankara and the remarkable way they make our aromatherapy essences here.)

To add an AromaRitual^® service enhancement to your next massage service, choose from the selections below and mention it when you call to book your appointment or add it as you book online. We think you’ll be glad you did!

Calm: A ritual combining lavender, nutmeg, and black pepper that helps ease muscle pain, relieves headaches, and creates an unparalleled sense of calm and overall well-being.

Refresh: This blend naturally helps purify and refresh the air, allowing you to breathe deeply, relax, and recharge. This cooling, balanced blend features eucalyptus, peppermint, and patchouli.

Sweet Orange: This pregnancy-safe blend uses orange, lemon, lime, and ylang-ylang to help create an energizing and uplifting experience.

The CBD HerbalRitual™ Service Enhancement

Lots has been said and written about the benefits of hemp. And at Elements Massage^® studios, we understand why! In addition to the way it supports deep relaxation, it is known to give relief to those experiencing localized pain, muscle soreness, tension, inflammation, and muscle spasms.

There are many ways to consume hemp for health benefits, but our exclusive ritual includes the topical use (massaging in) of our proprietary hemp-infused massage oil. The oil contains no THC (the psychoactive compound in cannabis) so you won’t experience a “high” or any psychoactive effects at all.

CBD HerbalRitual™ is great for almost everyone and is especially beneficial as an addition to a sports massage (to help relieve pain, strain, and speed recovery time) or to deepen relaxation during a hot stone session.

Our CBD HerbalRitual™ is available in all states. To add one to your next custom massage, just call and let us know or add it while booking your appointment online. Your massage therapist can easily incorporate this ritual into your custom massage experience.

Elements Massage^® Cupping Therapy

Cupping is the ancient Chinese practice of using negative pressure (suction from suction cups) to help increase circulation and promote healing by drawing blood to the surface of the skin. If this sounds strange and new, it might help to know that it isn't. It’s been used successfully and safely for thousands of years and is mentioned in one of the oldest medical texts in the world, the Ebers Papyrus, which mentions ancient Egyptians using cupping as early as 1,5500 B.C.E.

Elements Massage^®studios don’t do it exactly the way they did in ancient Egypt. Safe, more comfortable silicone cups are used instead of the flame-heated glass cups of old, but we do share some of the same basic techniques.

While you are lying comfortably on your stomach, your massage therapist will position suction cups on your back and in areas where they will be the most therapeutic. The sensation may be new, but it won’t be uncomfortable. All you need to do is relax and let the cups, and your body’s healing responses, go to work!

Ready to try cupping, or any of these other service enhancements, for yourself? Call an Elements Massage^® studio or click below to book your appointment online. We’re always happy to see you and we can't wait for you to explore your wellness options more deeply by giving an enhancement, or two, a try!

Shankara Skin Care + Elements Massage

Mon, 23 Aug 2021 06:00:00 -0500

When you make a great friend, the first thing you want to do is introduce them to everyone you know! That’s how we feel about Shankara Skin Care (“Shankara”), the 2017 iSPA Innovate Award winner and philanthropic skincare company we collaborated with to develop the exclusive essential oil blends that make our Elements Massage^® AromaRitual^® service enhancement so beautiful!

Shankara began when a group of wellness pros began exploring ways to create skincare that drew on the wellness wisdom of India and the western understanding of active ingredients. It was important that their results-driven products do more than deliver beauty benefits. They demanded that they work on physical, mental, and emotional levels to promote an overall sense of well-being. Almost twenty years later, their products and their ways of doing business live up to these ideas and more!

Shankara shares the brand’s mission to improve the lives of everyone we touch

Elements Massage studios are dedicated to improving the lives of everyone they touch, so we appreciate Shankara’s dedication to “honoring all life, upholding human values and celebrating harmony in diversity.” They live this culture by making green and sustainable choices, creating products that make people feel like their beautiful selves (instead of pushing them to live up to unhealthy beauty standards), and by giving 100% of their net profits (Yes, 100%!) to worthy causes like education, supporting veterans and getting oxygen tanks to hospitals in India crowded with Covid-19 patients.

Shankara’s most active ingredients: love, positivity, and good vibes

In addition to sourcing the cleanest, greenest ingredients possible, Shankara infuses all their products with love and goodwill! Here’s how.

In keeping with the practices and discoveries of people like Dr. Masaru Emoto, Shankara plays “high-vibrational” music in both their manufacturing and storage facilities. This type of music is thought to align and even reconfigure the structure of water and ice crystals into more beautiful, healing patterns. Shankara, in surrounding all their products with this music, believes they imbue their products with love and positivity that will, in turn, be passed on to you.

Does it work? You be the judge! The brand’s AromaRitual service enhancement features the following aromatherapy essences made exclusively for the Elements Massage brand by Shankara.

Calm: A ritual combining lavender, nutmeg, and black pepper that helps ease muscle pain, relieve headaches, and create an unparalleled sense of calm and overall well-being.

Refresh: This blend naturally purifies and refreshes the air, allowing you to breathe deeply, relax, and recharge. The cooling, balanced blend features eucalyptus, peppermint, and patchouli.

Sweet Orange: This pregnancy-safe blend uses orange, lemon, lime, and ylang-ylang to create an energizing and uplifting experience.

To give one a try, add the art of the AromaRitual service enhancement to your regular custom massage. It’s easy, just ask when you book your appointment!

If you love the aroma, experience and infusion of love and positivity, let us know on Facebook^® or Instagram^®.

If you really love it, add an AromaRitual service enhancement to your series of massage sessions. After all, there’s no such thing as too many good vibes.

Sun’s out! Fun’s out!

Wed, 11 Aug 2021 06:00:00 -0500

Summer is here and so are a million and one fun ways to care for your body, mind, and spirit. With kids home from school, travel, get-togethers, and the like, summer days fill up fast, so if you want to get the most out of your summer, it’s good to have a little bit of a plan.

The trick is not to make planning feel like work. (It’s summer, after all!) Use a sticky note on the fridge, the margins of your family calendar, or a “notes” page in your planner to jot down fun things you’d like to do this summer. Then, when you find yourself with a free afternoon, weeknight, or long weekend you can quickly scan your ready-made list and find the perfect activity to fill the time.

When making your list, try not to limit yourself. Your list can include small things like reading by the pool and bigger things like camping for the weekend. Try to add ideas that benefit you holistically: that’s body, mind, and spirit. That way you’ll have the fun of the activity and the satisfaction of knowing you’re supporting your wellness too!

To get you started, we’ve listed some of our summer faves and looked at some of the holistic benefits of each. Ok, enough talking. Let’s get to the summer fun!

Go Outside

That can mean hiking the trails, tubing the river, working in your garden, or just lapping the office on your lunch break. There are holistic benefits to absolutely any outdoor activity: even standing in the grass for a few moments with your shoes off. We love walking, swimming, hiking, biking, frisbee golf, pickup games of anything, picking up trash as you walk around the neighborhood, walking to errands instead of driving, and even sitting on the porch to take in the sights, sounds, and smells of summer. Here’s why:

BODY:

Play is great exercise

If it’s not something you are used to, take a moment to limber up before jumping in. Massage therapy helps with range of motion and flexibility too! Try playing after your next appointment and see if you notice the difference.
Sunlight gives your body vitamin D.
Vitamin D, the sunshine vitamin, is produced by your body when exposed to sunlight. (Yes, you still need sunscreen and/or a hat!) It benefits your body by helping to regulate insulin levels, supporting the immune system, brain function, nervous system, and even heart and lung function! There is even talk that it can help reduce our risks of heart disease, cancer, and depression. If that doesn’t give you a sunny outlook, what will?

MIND:

Get a new point of view

Whether you’re exploring the great woods or the great neighborhood you’ve been living in for 20 years, you’ll always have opportunities to reframe and see things in a different way. This can be a great help when looking for creative solutions to a problem or finding inspiration for a new undertaking.

Improve your mood and concentration

Studies show that something as simple as taking a stroll in a park or walking along a tree-lined street can improve both your mood and your ability to concentrate. It’s not limited to walking. The same goes for eating, playing, meditating, or doing yoga outdoors.

SPIRIT:

Discover Earthing

Earthing, the act of getting “grounded” while standing or sitting with your feet on the grass or the earth, is believed to help connect people to Earth’s natural healing energy. Some people report stress-reduction among other emotional and spiritual benefits. Others report improved sleep and reductions in inflammation and pain. Forest Bathing, being surrounded by and attentive to the sights, sounds, textures, and atmospheres of forests, is understood to have similar benefits. Try them for yourself and see if they work for you!

Get back to nature

For generations, people from almost every walk of life have respected the benefits that nature has on a person’s heart, soul, and spiritual well-being. If simply being in nature doesn’t do it for you, try adding an audiobook about the secret lives of trees or your favorite wild animals. This little nudge can work wonders!

Get Away for the Weekend

Whether you go by plane, train or automobile, getting away for the weekend (or longer, if you can manage it!) is a great way to make the most of carefree summer days. Whether you have a favorite place that you visit often or adventure to see new sights, you’ll still have amazing opportunities to clear your mind, strengthen connections, try new things and take joy in the simple things. Benefits for your mind, body, and spirit will be everywhere you turn. All you have to do is seize the day!

BODY:

Sleep in. It can help control your appetite

Science teaches us that when you don’t get enough sleep, it can disrupt hormones that control your appetite making it easier to make less-than-healthy food and portion choices. We love this benefit, but it’s just one of many. Give yourself a healthy amount of sleep while away (not too much) and your body will thank you. We promise! Read more at Web MD.

Try a new form of activity

Getaways give us chances to try new things. Find out what physical activities are popular in the place you’re visiting and give them a try! It’s a fun way to stay active and there’s always a chance you’ll discover a new favorite while you’re at it!

MIND:

Unplug

Going screen-free can increase your awareness of the present moment, improve your sleep, deepen your connections to people around you and boost your productivity and learning. Why not unplug for the weekend and see if this holds for you? There’s always a chance it will mean less screen time when you get home and that’s always a healthy thing!
Tip: Massage therapy helps shut out the world for a while, which can enhance the benefits of being unplugged. Book a massage session while you’re away--we have locations nationwide!

SPIRIT:

Fresh Perspective

Getting away, even for a few days, can help you have a fresh perspective on things waiting for you at home. You may return with a little extra compassion for a friend, inspiration for a new project, or a renewed commitment to your self-care. The best part: you don’t have to do anything but take a break. The benefits come naturally.

Spiritual Practice

Make room for spirituality on your getaway. Try visiting a sacred sight or faith community that’s new to you. You can also commit to regular prayer or meditation just for the time you're away. It’s a great way to open your heart, feed your spirit and take healthy new practices for a test drive.

Spend Time In or Near Water

You know that water is a great place to cool down when the temperatures rise, but did you know it’s a great place to give your body a workout, refresh tired muscles, learn new things and restore your spirit too? We’re betting you did know all that. And even though you know water restores your body and soul, we’re highlighting a few of water’s best benefits, to help make sure you enjoy them all!

BODY:

Workout in the water

Swimming, water jogging, water aerobics, and treading water can be great low-impact (and even no-impact) ways to exercise. Not sure where to start? Talk to your fitness coach, look for online tutorials or just get in the water and play! If you’re carrying more weight than you’d like or have a limited range of motion, you may be amazed by what the water empowers you to do!

Canoes, Paddle-Boards, Paddle-Boats, and more!

Whether you boat for fun or fitness, there are benefits to be had. If you live near a body of water, boating could become your new favorite workout. If you’re just there for the day, it’s a great way to slip some activity in. Before going out, talk to a pro to make sure you have the equipment, knowledge, and support you need to boat safely.

MIND:

Read a book by the pool

Research shows that reading can improve your brain connectivity and help prevent cognitive decline as you age. It’s good for your stress level and sleep patterns too! Bring a book and you’ll be bringing benefits along too! Read more benefits at Healthline.

Explore an ecosystem

All-natural bodies of water, and most person-made bodies of water, have ecosystems all their own. Make it a point to learn more about the plants and animals that enjoy your favorite bodies of water. It keeps your mind engaged, your senses sharp, and may inspire you to help care for the ecosystem you enjoy. That’s great for everybody!

SPIRIT:

Floating

Floating, in a quiet pool or special chamber, can refresh tired muscles, soothe stressed minds and create a space for spiritual awakening and exploration. Whether you make this a concentrated practice, or just give yourself a few minutes to float in the pool, we think you’ll notice benefits. It’s a great way to remind yourself that you are supported not just by the people who love you, but by the laws of nature too!

Enjoy the benefits of a “blue space”

Blue spaces, places with visible natural water, offer benefits similar to forests, green spaces, and parks. Studies show that something as simple as a 20-minute walk in a blue space can have positive emotional, psychological, and spiritual benefits. Read more about blue space benefits.

Well, there you have it! Some of our favorite summer activities and the ways they can benefit us. We hope you make a list of your favorites, find times to enjoy them, and treat yourself to the best of the season. We also hope you make room in your summer for regular massage therapy as it can help give you the flexibility, range of motion, and body confidence you need to enjoy summer to the fullest!

2021: Incorporating Massage into your Wellness Routine

Mon, 21 Jun 2021 06:00:00 -0500

This year of social distancing affected all of us in different ways. So will returning to a lifestyle that’s much closer to normal. Whether you feel yourself re-entering the world with a burst of activity or a bit of hesitation, regular massage therapy services can serve as the self-care that helps you find balance, keep calm, and feel great during these changing times.

Returning to body-confidence

According to a report in DaySpa Magazine, 51% of people say that the pandemic negatively affected how they feel about their bodies. The participants’ plans for regaining this lost confidence? You guessed it, taking a vacation and getting a massage.

At the Elements Massage brand, we understand why. It’s long been known that among the positive effects of regular massage therapy services is an increased ability to have more positive feelings about our bodies no matter what their shape or size. If you’re feeling a little discouraged, a massage can help set things right.

Returning to human touch

During social distancing, many people reported missing human contact and experiencing touch deprivation which can lead to anxiety and depression as well as a sense of disconnection and dissociation with our bodies. Research shows it doesn’t stop there. Lack of human touch can also compromise our abilities to learn and make decisions.

The best cure for touch deprivation is, of course, touch! Regular massage therapy is a great way to reap the benefits of human touch in a healthy, relaxing environment. (That can be key if you’re nervous about giving up social distancing!) So do your body, and your brain a favor, schedule your appointment today. It’s a great way to support reconnection, focus, calm, and comfort with social situations.

Returning to physical wellness

You probably know that regular massage therapy can offer your body physical relaxation, improved circulation, relief for tight muscles and/or nerve compression, and improved energy levels. But did you know studies show that therapeutic massage can help with rheumatoid arthritis, osteoarthritis, muscular dystrophies, Raynaud's disease, hypertension, and congestive heart failure and that it can help reduce the risk of chronic diseases, such as heart disease, diabetes, and various autoimmune diseases?

It’s true! Therapeutic massage, performed by a trained professional, can be customized to help address all sorts of physical issues and can help contribute to improvements over time. So if you let your self-care go a bit during the Covid-19 pandemic, consider making regular massage therapy a part of your recovery plan. As always, talk to your medical professional as you make your plan. Let them know that only massage therapists trained in therapeutic massage are hired by Elements Massage® studios and that your regular massage sessions are customized to give you the most benefit possible.

Returning to social life

Even with restrictions lifted in so many places, people still report feelings of isolation and social anxiety which have been exacerbated by isolation and social distancing. If you’re one of them, therapeutic massage can help! In addition to relaxing your body, calming your mind, and giving you the benefits of touch, regular therapeutic massage requires you to make a series of appointments to leave the house and go be with people. Voila! Benefits for your body and your social life.

Ready to experience the benefits of therapeutic massage? Become a member and make massage therapy a regular part of your life. Not quite ready yet? We’ll be here when you are!

Toys for Tots - Drop Off Location

Mon, 23 Nov 2020 05:00:00 -0600

We are now a Toys for Tots drop-off location!

Donate a new unwrapped toy & be entered to win a voucher for a 1-Hour Massage at Elements Massage Needham.

1 Toy = 1 raffle ticket to win a 1-hour massage gift card

Help make a child's holiday brighter!

Elements Massage Needham
855 Highland Ave.
Needham, MA 02494

Buy Gift Cards Here!

5 Tips To Manage Stress

Thu, 29 Oct 2020 06:00:00 -0500

Our state of mind has a powerful effect on our physical well-being. Stress can deplete our energy reserves and lower our immunity. If you feel stressed, it is crucial to take time to release emotional and mental tensions. Slowing down the chattering mind and releasing anxiety will make you feel strong, alert and able to tackle challenges in a productive way. Reducing stress can also boost your immune system. Here are a few tips to let go of tensions:

Take Mindfulness Breaks

To release stress, try taking a few mindfulness breaks during the day. Start by closing your eyes and becoming aware of your body, relaxing your shoulders and any other parts of the body where you feel tension. Take your time and with your awareness, go through each part of the body one by one, relaxing and releasing. Do not forget to breathe. This only takes a few moments and will have a great impact on your wellbeing. If you find it difficult to take mindfulness breaks, try creating your own ritual around it. You could light a candle, put on relaxing music, burn incense or use aromatherapy oils. Shankara has a variety of aromatherapy blends specifically formulated to uplift the mind and encourage a deeper meditative state. Elements Massage has partnered with Shankara and offers an exclusive line of aromatherapy blends that can be added to any massage to enhance the experience and encourage a deeper level of relaxation and restoration.

Stay Grounded with Massage

We are much more susceptible to feeling stressed and overwhelmed when we are not grounded. In order to anchor the racing mind we need to get back into our bodies. One of the best ways to achieve this is with massage. The experienced massage therapists at Elements Massage will be able to select the massage technique that will be most beneficial for your wellbeing and offer a safe and nurturing environment to let go of accumulated stress. Receiving a regular massage can make a huge difference in regaining and maintaining our sense of inner strength and balance. In fact massage is so important to our wellbeing that in many traditions it is recommended to do a mini self-massage regularly if not daily. This is a great way to maintain the benefits of your professional massage in between visits to see us.

Focus on Breathing

Stress influences our breathing and in turn breathing can influence and reduce stress. One of the best breathing exercises to calm the mind is a technique called alternate nostril breathing. This is a very powerful tool to combat stress. Check out this video, created by our partners at The Art of Living, for instructions on alternate nostril breathing technique.

Unwinding

This is a simple and powerful way to release tension in your body and mind. You will need about 10 minutes of alone time where you won’t be interrupted. Start by standing, sitting down or laying on your bed. Close your eyes, let go, and allow your body to release tension. You may feel like swaying, contracting, lengthening etc. You may notice that you start yawning which is a sign of tension leaving your system. Emotions most likely will rise up during the process as stress gets released. Be a witness to those emotions and observe as they rise up and get released in waves. Take as long as you need to rest afterwards and come out of the process. You will be amazed at how light and refreshed you will feel! If you are having difficulty feeling into your body try putting on some music that speaks to your heart for the process. You can also stand with your eyes closed, bend your knees slightly, relax your body and start bouncing gently. This may help you connect and feel what is happening inside yourself more easily.

Invite Restorative Sleep

To get better quality sleep, avoid electronic devices for at least one hour before bed. This gives your mind a chance to unwind. You can play relaxing music, do some gentle stretching, take a warm bath…anything that helps you let go of the tensions of the day. Drinking a cup of turmeric milk and massaging your feet with essential oils to help with grounding and calming.

All 5 of these tips can help release tension and increase mental, emotional and physical wellbeing. Anxiety being more predominant when vata (air element in the body/mind) gets aggravated, it is important to remember to slow down, follow a regular routine and to ground and nurture ourselves to keep vata in check.

How Pain Can Affect Your Emotional Wellness

Thu, 15 Oct 2020 06:00:00 -0500

Pain affects every single one of us at any stage and often many stages of our life. The category of pain is the leading reason people seek medical attention from a general practitioner, and accounts for approximately 80% of all physician visits. It is estimated that currently, 50 million Americans experience chronic pain such as:

back pain
headaches
carpal tunnel syndrome
osteoarthritis
neck and shoulder pain
fibromyalgia

It doesn’t have to be chronic pain to have negative effects. Anyone who has had muscle aches, or shoulder or back pain that comes and goes, or a temporary injury, has likely noticed the connection to negative emotions like anxiety, stress, or depression, or general mood swings. Left unchecked, this can have long-term negative consequences, affecting your overall health and getting in the way of everyday tasks and responsibilities at home and work.

Not to mention pain really throws a kink in your active lifestyle, preventing you from doing the things you love—the things that make you, you!

Pain is a multi-dimensional, subjective experience unique to every individual. Weirdly, pain doesn’t only affect your emotions, causing you to be anxious or depressed, it can also be the expression of your anxiety and depression. That’s right, your unaddressed emotional baggage could be causing pain, and/or your pain could be causing you emotional distress. Talk about a knot to untangle!

The good news is, there is significant evidence supporting the inclusion of massage therapy to help alleviate the different types of pain that plague so many of us—and even prevent them from getting severe in the first place.

So how might massage help combat these negative impacts and help to manage all kinds of pain?

A 2016 systematic review and meta-analysis found that, “massage therapy may be beneficial, with minimal safety concerns, for treating various pain and function-related outcomes in pain populations.” The American College of Physicians (ACP) has issued new guidelines for treating low back pain that recommends massage and other complementary therapies such as applied heat and acupuncture over “costly and potentially harmful drugs.”

It’s also important to point out that in addition to pain relief, massage therapy can play a big role in the management of anxiety and depression which have become so common in modern day. In fact, stress and anxiety reduction is among the most common physician referrals and patient requests for massage therapy.

So whether it’s physical pain causing emotional stress, vice versa, or one or the other, massage is a definite win-win-win-win.

Clearly this isn’t a secret. In 2019, According to the American Massage Therapy Association, 21% of adult Americans received a massage, with 52% reporting it was for a health or medical reason and 26% reporting it was for relaxation and reducing stress.

When it comes to seeking relief from pain and discomfort, or anxiety and stress, or all of the above, massage therapy can play a large role in your management solution. That’s the upside. And there really is no downside. Massage has been shown to have few risks or adverse side effects, and is generally recognized as safe, therapeutic, and effective.

Come on in and try a massage session customized to meet your unique needs!

Emotional Wellness and What It Means For You

Tue, 29 Sep 2020 06:00:00 -0500

October is Emotional Wellness Month, and a great opportunity to take a deeper look into what Emotional Wellness is, and what it can mean for you and your overall health.

According to the National Center for Emotional Wellness, emotional wellness is “an awareness, understanding and acceptance of our feelings, and our ability to manage effectively through challenges and change.” Whether you are feeling like you are on cloud nine or struggling with one of life’s little curve balls, it’s important to find self-care practices to help support healthy emotional wellness through mind/body balance.

Sounds simple, right? For most of us, not really! We tend to get caught up in current events, daily pressures, and worries about tomorrow. There’s nothing inherently wrong with any of that, the issue comes when those agitations lead to chronic emotional stress, such as depression or anxiety, that affect our daily activities and relationships. High levels of stress can even cause physical problems such as ulcers, diabetes, and a weakened immune system. Science shows being out of balance, be it your mind or body, can be detrimental to our overall health and wellbeing.

Here are a few ideas of how you can support your emotional wellness and keep that mind/body balance. Experiment, discover what works for you, and commit for at least a few weeks to give your new routine a chance to take effect. In time, you will hopefully begin to feel a positive shift within yourself.

Yoga—Yoga soothes, stretches, helps you slow down, clears your mind, and teaches you to really breathe. There are a variety of different types so try a few and find ones that suit you.

Meditation—This can be a five minute mindfulness break if you don’t have the time or focus to do anything more. Seriously, all it takes is 5 minutes a day to feel a change. (Read our previous blog about meditation for more tips and benefits.)

Massage— Massage therapy supports a healthy mind/body connection. It can reduce pain, promote relaxation, and ease stress and tension. Getting a monthly massage is an easy thing you can incorporate into your self-care routine to help take care of your body (and mind)! With the Elements Massage Wellness Program you’ll receive a monthly massages 100% personalized to meet your needs, all with no contract. The only thing you are committing to is your wellness.

Sleep—Getting good zzzz’s helps you focus, think clearly, and function at your best. Most adults need between 7-9 hours. Find your sweet spot and stick to a regular routine for optimum sleep hygiene.

Gratitude—A daily gratitude practice lets you focus on the good things in life. You’ll hold onto positive emotions longer, bounce back faster, and appreciate all that you have.

With practice, we can build and maintain our emotional wellness. Integrating healthy habits into our everyday lives gives us the resilience to handle even the most difficult times. These daily, weekly, or monthly practices help us feel better now, while also investing in our future wellbeing.

Meditation Tips For Holistic Self-Care

Thu, 24 Sep 2020 06:00:00 -0500

“Mind without Hesitation

Mind without Agitation

Mind without Anticipation

is Meditation”

- Sri Sri Ravi Shankar

Finding balance for your body and your mind is an important part of creating a holistic self-care routine. Since emotional stress can have a significant impact on your body, and physical discomfort can have a significant impact on your mind, it is important to find self-care practices that help support the wellbeing of both.

Meditation and massage can be great alternatives to traditional medicine and provide health benefits such as easing stress and anxiety, promoting emotional health, enhancing self-awareness, and improving sleep - just to name a few. While visiting one of our Elements Massage® studios to enjoy the benefits of a therapeutic massage is easy, knowing where to start when incorporating the practice of meditation into your self-care can be a bit more challenging.

There are over 112 different types of Meditation prescribed in the ancient texts and any one of them can be used to help improve your wellness. While this may seem overwhelming, it doesn’t have to be. Meditation is a journey from movement to stillness and from sound to silence. It can help you maintain high levels of energy and enthusiasm, help you find balance, and create positive or calming vibes. While you may experience some trial and error on the journey to finding the type of mediation that’s right for you, you can follow some simple principles of mediation to get started.

Start with the 3 Golden Principles of Meditation:

I want to do nothing - clear your mind of chores, life stress, and to dos
I want nothing - Clear your mind of your desires and let go of the things you want
I am nothing - Be open and let go of your preconceived notions about yourself

Sitting with these intentions for just a few minutes allows us to drop some mental and emotional baggage. It allows us to connect with ourselves more effortlessly. We come out recharged and more vibrant and ready for our daily activities - which could include a Therapeutic at one of our Elements Massage Studios nation-wide.

Ashish is an Ayurveda (alternative medicine) expert, a certified stress management teacher, and currently serves as a Co-Founder and Vice President of Education of Shankara Inc., a prominent skincare and wellness company and partner.

The Importance of Holistic Self-Care

Thu, 17 Sep 2020 06:00:00 -0500

Written by Eric Stephenson, Chief Wellness Officer, Elements Therapeutic Massage, LLC

How well are you taking care of yourself? Perhaps this is a question you regularly ask yourself or maybe it’s one that has gone by the wayside.

Life can be busy. And with everything you are juggling - family, friends, work -- it can be difficult to prioritize self care. People don’t always approach health holistically and oftentimes isolate their self care routines to focus on either the mind or the body. Let us break down the importance of holistic self-care and provide some easy practices you can incorporate into your self-care routine.

So what exactly is “Holistic Self-Care'' and why is it so important?

The Global Wellness Institute defines wellness as - “the active pursuit of activities, choices and lifestyles that lead to a state of holistic health”. The categories of holistic health are often broken down into mental, emotional, physical and spiritual dimensions but could also include other aspects such as social and environmental aspects as well. Beginning with a broad definition of wellness enables us to hone our focus.

You can think about holistic self-care as the physical as well as the emotional aspects of wellbeing. Because it may be difficult to define, it’s helpful to have a model from which to reference. Duke Integrative Medicine’s Wheel of Health, (2010) breaks it down into seven major categories:

Movement, exercise and rest
Nutrition
Personal and professional development
Physical environment
Relationships and communication
Spirituality
Mind-body connection

One of the featured areas of focus on this wheel is the Mind-Body Connection. Although sometimes viewed as separate, your mind and body are powerful allies. How you think can affect how you feel. And conversely how you feel can affect your thinking. We have all experienced personal and professional worry and stress as various points in our lives. You may even be able to recall how emotional stressors led to physical discomfort such as tension, pain, headaches, and stomach problems. Similarly, physical pain, discomfort, or health problems can negatively affect your emotions and lead you to feel depressed, anxious, or stressed. This powerful example demonstrates why having a well-rounded approach to self-care is so important.

So when it comes to supporting your holistic self-care there are few key practices that can help make a huge difference on your overall well-being:

Mental- seeking out learning opportunities and challenge your brain regularly with problem solving practices
Emotional- mind-body practices like meditation, deep breathing,and relaxation techniques focus on strengthening a harmonious connection between mind and body to maintain or improve health
Physical- in addition to regular exercise, schedule a monthly massage! Massage therapy combines self-care with professional care to help reduce pain, promote relaxation, ease stress and tension, as well as aid in managing health and medical conditions.
Spiritual- connecting with your inner self as well as the world around you through time spent in nature, reading and journaling and connecting in with your spiritual community to practice your beliefs in groups

Designing a holistic self-care plan can be an exciting and creative endeavor! Begin your journey today.

Our Studio Response to COVID-19

Mon, 16 Mar 2020 04:00:00 -0500

As we continue to monitor the situation with Coronavirus (COVID-19),
we are taking steps to help protect the health and well-being of our customers and partners.

Learn More->

Tips to Relax and Unwind For A Better Night's Sleep

Wed, 11 Mar 2020 06:00:00 -0500

Getting a good night's sleep is essential to a healthy mind and body. Of course with hectic schedules, kids, and many other distractions, getting enough sleep is easier said than done. So, what can you do to help yourself not only get to bed earlier, but also sleep better? Here are some tips on how to fall asleep.

1. Keep a Standard Bedtime and Wake Up Time
Yes, even on weekends. Standard bedtimes and wake up times help keep your body's internal clock regulated. You can even set up your sleep schedule on your phone, making it easier to stick to your routine.

2. Practice a Relaxing Bedtime Ritual
Stress, excitement, and anxiety make it tough to fall asleep; try doing an activity that will help you relax and unwind before bed. Make sure the lights are dim to help you relax even more. Stay away from using your phone before bed, as the light continues to activate your brain, making it harder to fall asleep and stay asleep. Instead, try reading a book.

3. Avoid Naps, Especially in the Afternoon
A good nap may get you through your busy day, but if you cannot fall asleep at night, you should get rid of your napping routine. It disrupts your sleep schedule and also keeps you up even later.

4. Exercise Daily
A good workout will help you sleep better at night. The harder, the better and you can do it at any time of the day – just don’t let it get in the way of your sleep. Try waking up a little earlier or fitting some time into your schedule after you get off work.

5. How’s Your Sleep Environment?
Take a good look at your bedroom. Is it ideal for sleeping? Make it cool — between 60 and 67 degrees. Is it noisy? Too much light? Electronic devices within easy reach? Make sure you set yourself up for success in terms of temperature, noise, light and everything else that could cause distractions.

6. Avoid Alcohol, Cigarettes and Heavy Meals
These things can all disrupt your sleep. Eating a big and/or spicy meal can cause indigestion that could keep you up or even wake you up in the middle of the night. Also, if you choose to caffeinate in the afternoon, this may keep you awake even longer.

Having a relaxed body and mind is an extremely important element when getting a good night’s sleep. Regular massage can help relax your mind and your body. Your local Elements Massage™ therapist can also help you get a better night’s sleep; find your nearest studio and schedule a massage today.

How to Recognize & Manage Stress

Wed, 04 Mar 2020 07:00:00 -0600

Stress is something that affects us all. You may notice symptoms ebb and flow on a daily basis. Stress is everywhere. And, while some stress may not affect you too much, too much stress can really have an impact on your health and wellness. The best way to combat stress is knowing the symptoms of stress. Most of us are used to stress, that we may not recognize it until it's too late. Here are a few ways you can tell you're stressed.

Danny P.
Elements Westford

"There are many indicators that can signal stress in your life and body. Beyond those physical signs of sore and stiff muscles are many physiological and emotional indicators. One of the first is feeling rushed and not having time to get everything done. Waking up at night thinking or worrying about unfinished tasks. Feeling like you have more problems, accidents and things going wrong in your life. You find yourself having no patience with coworkers or family. You find it hard to let go of frustrations. There are also other physical problems such as aches, pains, headaches, insomnia, high blood pressure and fatigue."

Mandi P.
Elements Glendale

"Stress can manifest in many different ways. Our mental health, as well as our physical health, can deteriorate from chronic stress patterns. Some of the minor complaints of stress include the inability to focus, trouble sleeping and muscle fatigue, leading to worse symptoms such as extreme weight gain or loss, anxiety or depression if the stress isn't managed."

Brittney P.
Elements Centennial

"Signs of stress are different for everyone but some general ones are headaches, tension, gastrointestinal issues, teeth clenching or grinding, body tension, emotional changes, fatigue, loss of interest, and being scatter-brained."

Now that you know the common signs of stress, it's important to know how to combat it. Here are a few ways you can help manage and reduce your stress levels:

Avoid caffeine, alcohol and nicotine. Reduce your consumption and make a few substitutions. Swap caffeine for herbal teas or fruit juices. And, be sure you reduce your intake of refined sugars.
Get moving. Physical exercise not only improves your quality of sleep, but also improves your mood. It can be as simple as taking a walk outside. No matter what, try to incorporate some physical activity into your day-to-day.
Get more sleep and practice relaxation. Massage therapy is a great way to reduce pain, stress and anxiety. By promoting relaxation, massage can also help improve your sleep. To book a massage, find a location.
Talk to someone. Talking to someone about how you feel can be extremely helpful. You can release tension and find help on how to cope with a stress-filled day.

Benefits of a Monthly Massage Membership

Tue, 18 Feb 2020 07:00:00 -0600

For anyone who has had a massage, we could all certainly agree that the post-massage feeling is wonderful. Our clients often find themselves saying: “I can’t wait to get another massage!” But when should you book an appointment for another massage? How soon is too soon? Is more frequent better for your body?

If you are a healthy person looking to reduce stress, soothe tight muscles or just want to give yourself an hour of pampering, we would recommend a monthly massage. Monthly massages can have excellent health benefits and can help reduce everyday stress. However, if you're very active or have a stressful day-to-day, we recommend you visit more often to receive the many benefits you may desire.

For those looking for a massage membership, the Elements Wellness Program™ is designed to provide every Elements Massage™ client with an opportunity to improve their health and wellness through therapeutic massage therapy.n The Elements Wellness Program™ is a month-to-month membership that grants each client one massage session per month at a discounted rate. It also provides clients as many additional sessions as desired at the discounted member rate. The payment method is simply handled through auto debit once per month. There is no long-term contract and members can opt out at any time with a 30-day notice.

The Elements Wellness Program™ also sets itself apart by following The Elements Way^®. From the moment you book your massage all the way through your massage experience, The Elements Way^® means you receive personalized service to ensure the best possible therapeutic experience. Clients in the Elements Wellness Program™ receive customized, relaxing and stress-relieving therapeutic massage at a value. And The Elements Promise™ also assure that members’ expectations are met every visit, guaranteed. Here are a few other reasons you may choose to join our Wellness Program.

1. Regular Massage

You know that amazing feeling you get after having a massage? With a massage every month, you never have to be without it. Right when the fluffy clouds start to subside, it's time for your next massage. We think the best perk of the Elements Wellness Program is receiving regular massage, which has many long-term benefits, including:

Helps with pain relief
Helps to decrease in anxiety and depression
Helps fight stress
Improves flexibility and range of motion

2. Big Savings

You pay an exclusive, members-only rate for your monthly massage. And, you're not limited to just one massage at membership rates. In fact, it's unlimited, so treat yourself even better, as often as you'd like. The longer your session, the more you save!

We also offer gift cards at the member rate, meaning you can save big while gifting for any major life event. Whether it's for a wedding, birthday, stocking stuffer, Valentine's Day or Mother's Day, you can't go wrong when you gift wellness.

3. No Massage Wasted

Sometimes, a busy schedule can get in the way and the month has gone by without a massage. No worries - your massage will roll over into the next month at no cost to you. Alternatively, you can allow a designated person of your choosing to receive the massage instead.

If you're traveling, your membership allows you to have a massage at any of the 240-plus Elements Massage locations. This includes locations across state lines, so you don’t have to miss out on your massage, no matter what.

4. Month-To-Month Membership

We believe in relieving your stress, not adding to it. Our Wellness Program is specifically-designed to have zero hassle and obligation, making it as stress-free as possible. Memberships are paid from month-to-month. There is no long-term commitment. This allows you to nurture your health and wellness without the stress of a yearly membership. Again, payments are made on a monthly basis through our automatic billing system. You won’t have to jump through hoops or pay hefty hidden fees to cancel your account. Just provide us with 30 days’ notice and we’ll stop charging you.

We truly believe the Elements Wellness Program is a monthly subscription to better overall well-being. If you’re interested in becoming a member, find a studio near you with the link below!

Tips to Maximize Your Massage Experience

Wed, 12 Feb 2020 07:00:00 -0600

You know you’ve had a disappointing massage experience when you leave a session feeling mentally and physically dissatisfied. Whether you had a hard time relaxing, you weren’t comfortable with the therapist’s massage approach, room temperature is not to your liking, or the music or lighting, there are many internal and external factors that can come into play during a massage session.

To make the most of your next massage, adopt the following four tips before, during and after your session so you can maximize your experience and leave feeling relaxed and refreshed.

Find the Best Massage Therapist for You

Finding a massage therapist that you’re compatible with and comfortable with in regard to personality and massage delivery techniques can make or break your satisfaction. At Elements Massage, our massage therapists are given different pressure levels. When you initially call our studio, you will be placed with the best massage therapist to fit your needs. It's important to know that every massage therapist has a unique approach and specific areas they focus on. You're welcome to do research prior to a massage to make sure a therapist’s approach aligns with your goals and expectations, or we can place you with one that fits your goals.

Communicating your specific aches or pains with the therapist both prior to starting the session and during the session is also important to ensure your needs will be met during the massage.

“If you have specific problems or issues you want addressed, it’s a really good idea to check out a therapist’s resume, certifications and continuing education,” advises Angel Wossum, massage therapist at Elements Massage Florence. “Being honest and upfront with the therapist also is essential so that everybody is on the same page about the purpose of the massage from the beginning.”

Be Early and Be Prepared

Rushing around and running late for a massage session will only lead to a sub-par experience, since you aren’t giving your mind and body time to pause and prepare for a relaxing experience. To get the most benefits out of your massage session, Wossum recommends that you arrive at the studio at least 15 minutes ahead of the appointment to fill out paperwork, use the restroom and decompress any stress you’ve encountered throughout the day.

When you’re lying on the table waiting for the therapist to come in to start the massage, it also can be helpful to take a few deep breathes to clear your mind and prepare your body to melt into the warm, comfortable table.

“When clients are running behind, everyone feels rushed and stressed,” says Wossum. “Being early is being on time when you get a massage. It allows you to be prepared and ready so your experience is everything you want it to be.”

Leave Your Thoughts At The Door

One of the biggest obstacles to a successful massage experience is letting outside stresses, devices and frustrations sneak into the massage room with you. Both massage therapists and clients need to make concentrated efforts to remove distractions that can negatively affect the outcome of the session such as cell phones, memories of a heated discussion or home and work stress.

“As you’re in a session, try not to think about all of the things that are stressing you out,” says Middleton. “Whether it’s good or bad, leave your attitudes and frustrations at the door so you can have a more relaxing experience.”

“As a therapist, I have to leave all of my personal things at the door as well,” continues Middleton. “People feed off each other’s energies so I can’t come in being mad at the world. I do a couple stretches and breathing exercises before a session to help clear my mind and prepare for the massage. It can be helpful for clients to do this as well.”

Adopt a Relaxed Post-Massage Routine

After you’ve taken at least an hour out of your day to focus on relaxing and unwinding during your massage session, the last thing you want to do is run out into the world full speed ahead. Instead, Wossum and Middleton both agree that the best post-massage prescription is to head home to a relaxing environment where you can take a hot bath with Epsom salt to relieve any soreness and keep your muscles loose.

“The best day to schedule a massage is when you can just chill out afterward,” says Wossum. “If you get a massage and then spend the rest of the day rushing around or doing strenuous exercise, you’re not going to enjoy the full benefits of the massage. We do a lot of work to fix things during a massage. So you don’t want to undo it all by doing too much for the rest of the day.”

Getting a massage is great for relaxing your mind and body, but reaping the benefits of a massage long after the session ends is when you can really start establishing total health and wellness. The next time you schedule a massage, maximize your experience by following these simple but effective tips before, during and after your session.

The Types of Massage and Benefits of Each

Wed, 05 Feb 2020 07:00:00 -0600

Massage therapy offers incredible benefits ranging from blissful relaxation to pain management. But those who are new to the world of bodywork are often overwhelmed once they see how many different types of massages there are. If you’re wondering which kind is right for you, you’ve come to the right place.

Swedish Massage

This type of massage is the foundation of many other types of massages. During this massage, your massage therapist will often perform soft, long, kneading strokes, peppered with light, tapping strokes on occasion. This type of massage is a great choice for anyone looking for a relaxing experience. This type of massage can help with:

Pain relief
A deep, calming experience
Reduction in anxiety and depression
Full-body massage
Relax and rejuvenate sore muscles

To learn more about Swedish massage click here.

Deep Tissue Massage

This type of massage is similar to a Swedish massage but involves deeper pressure in order to more effectively release muscular tension. During a deep tissue massage session, your massage therapist will apply pressure to several layers of muscle, tendons and tissues deep within your skin. This type of massage can help with:

Relieving chronic pain
Strained back, neck or other muscles
Carpal tunnel syndrome
Pain due to working out or bodybuilding

To learn more about deep tissue massage click here.

Sports Massage

This type of massage is crafted specifically for athletes. During this massage, your massage therapist will incorporate Swedish massage techniques with stretching, trigger point therapy and more, depending on your level of pain. This type of massage can help with:

Muscle relaxation
Reducing tension
Improving the function of soft tissue
Increasing your range of motion

To learn more about sports massage click here.

Stretch Massage

This type of massage is made to help improve your range of motion and compliment your massage. During this massage, your massage therapist will combine regular massage techniques with assisted stretching to alleviate strain on your joints. This type of massage can help with:

Enhanced flexibility
Improved posture
Increased range of motion

To learn more about stretch massage click here.

Hot Stone

During this type of massage, your massage therapist makes use of warmed stones. The stones may be placed on key points of the body or held by the therapist as an extension of their hands. The result is a warming effect that melts away stress as the body is massaged. This type of massage can help with:

Muscle relaxation
Pain relief
Ease of mental stress and anxiety
Improved flexibility
Increased circulation

To learn more about hot stone massage click here.

Trigger Point Massage

This type of massage is targeted to relieve pain and balance your body from head to toe. During this massage, your massage therapist will pulsate or press rhythmically on a specific area of the body to locate the nodules, then gently apply pressure to release irritated tissue. This type of massage can help with any of the following injuries:

Sciatica pain
Plantar fasciitis
Shin splints
Migraines
Chronic joint pain
Rotator cuff injuries

To learn more about trigger point therapy & massage click here.

Aromatherapy Massage - AromaRitual®

This type of massage is designed to balance your mind and body in one effective massage treatment. During this massage, your massage therapist will use essential oils to enhance your massage therapy experience. We offer the following types of aromatherapy:

Energize - a stimulating and invigorating experience
Calm - Ease muscle pain, relieve headaches and sense of calm
Refresh - Deeply relax and recharge

To learn more about aromatherapy massage click here.

Prenatal Massage

This type of massage is the perfect way to pamper and nourish your body, while relieving stress and promoting relaxation. To learn more about prenatal massage click here.

Cupping Therapy

This type of massage relies on negative pressure, creating suction to the skin to improve circulation and promote healing. This type of massage can help to:

Relieve aching muscles
Release joint stiffness
Reduce inflammation

To learn more about cupping therapy massage click here.

Integrative Reflexology

This type of massage manipulates pressure points to improve overall health and wellbeing. This treatment eases muscular tension, improves circulation and provides a deep sense of relaxation. To learn more about integrative reflexology massage click here.

Massage has beneficial effects on both the body and mind. Those advantages are amplified when massage is received regularly. To learn about our Wellness Program, click here.

What Is a Swedish Massage?

Wed, 29 Jan 2020 07:00:00 -0600

Swedish massage is one of the most popular and effective massage therapy modalities. It is a "traditional" full-body massage that applies gentle and vigorous pressure, or light touch. Think of this method as a wonderful combination of massage and physical therapy, a process that promotes total relaxation and muscle tension release.

Take note that proper Swedish massage therapy should only be performed by a licensed massage therapist. If you are new to experiencing this technique and don’t know what to expect, put your mind at ease and check to see if the spa or massage clinic you’re planning to visit is staffed with a licensed, registered practitioner. Most of the time, your massage therapy studio will pair you with a massage therapist who has pressure levels that are equivalent to your massage goals.

Swedish Massage Therapy: How is it Done?

Prior to the start of the massage treatment, the therapist will ask you about any history of previous physical injuries. The main purpose of this is so the therapist can take special care to prevent further damage and assist in the healing process to tissues surrounding injured areas.

Like many other massage therapies, Swedish massage involves the use of oil which is applied to the skin to help the massage therapist’s hands glide over the body without friction, and to help the soothing, even pressure penetrate deep into the muscles.

After the gentle application of the oil, the therapist will begin the massage. You have the option to choose whether you want the massage to be relatively gentle or done with more intensive pressure. Most of the time, soft, long strokes are used. Don’t be afraid to ask your therapist to lessen or increase the pressure applied, in accordance with your own tolerance and level of comfort.

Ways that Swedish Massage Therapy Can Benefit:

Dr. Per Henrik Ling, a Swedish doctor, is credited with creating this type of massage, but it not only includes Swedish influence but also techniques from China, Egypt and Greece. Swedish Massage Therapy has long been used by experts to provide many notable benefits. Here are just a few:

Relaxation – One of the major benefits of Swedish massage therapy is true relaxation. For busy professionals who have long weekdays ahead of them, a trip to the spa for a great Swedish massage can loosen up tensed back muscles and an aching neck and shoulders. Complete relaxation follows suit!
Helps with stress – Many of us lead very demanding lives, and the resulting stress can manifest in the body, making muscles noticeably tight and stiff. If you’re already feeling stressed, this can set up a cycle of anxiety and further discomfort. Swedish massage therapy eases the body’s unwanted responses to stress and helps to clear your mind of worry.
Better flexibility – After an hour of this kind of rejuvenating massage therapy, you can’t help but notice the way your body’s movements improve. The increased full range of motion of your hands, arms and legs and decreased swelling are all significant benefits of the Swedish massage experience.

With good reason, Swedish massage therapy is a sound and highly beneficial treatment. Stick with tried and true techniques over passing fads. Treat yourself soon!

Massage 101: Eight Tips to Getting the Best Massage

Wed, 22 Jan 2020 07:00:00 -0600

Whether you're visiting Elements Therapeutic Massage for the first time, or are a regular monthly member, it's important to know how you can get the most out of your massage each time. Not only will it help to enhance your session, but it will also help you feel better after. If you aren't sure what to expect during your first massage, check out these frequently asked questions.To make sure that you’re getting the best massage every time, we suggest adopting the following top eight tips to enhance your massage therapy experience.

Set a Goal – It's important to identify what you want to get out of your massage. Are you looking for stress relief? To relax? To help with your headaches? To help with chronic pain? Make sure you know what your goal is and make sure you let your massage therapist know as well. They will help craft a custom experience based on your needs and goals.

Experience Counts – Being paired with the right massage therapist is crucial. When you make your appointment, you will speak with someone regarding pressure levels and experience. Every massage therapist has different types of experience and focus areas so Elements Massage ranks their therapists by pressure levels and expertise so that studios can match their clients with only the best therapists to meet their needs. When you book your appointment, the staff member will ask what type of pressure you like (light vs. heavy) and will pair you with a massage therapist that has a similar pressure level. If you have a massage therapist with a heavy pressure level, they can always lighten up to make sure you are comfortable.

Speak Up – Before, during and after your massage, communication is key. Communicating with your therapist before your session about how you’re feeling, your medical history and what you expect from the session will help to keep your session focused on your specific goals. During your massage, your massage therapist will check in to make sure the pressure level is what you like. Make sure you speak up if it's too heavy or if you are uncomfortable. After your massage, your massage therapist will recommend a time to come back and also suggest any after-care tips you may find helpful.

Arrive Early – Plan to arrive 15 minutes before your scheduled appointment to give you time to prepare your mind and body for the session. This way, you can fill out paperwork and be sure to communicate to let everyone know the areas you are comfortable with and what your goals are for your massage session.

Leave Your Electronics Behind – Getting a massage is one of the few places where you can, and are encouraged, to push distractions aside. Clear your mind by leaving your phone and electronic devices in your car or at home so you can literally unplug during your session.

Remember to Breathe – Relaxing long breaths from your abdomen doesn’t just help you relax mentally during your session, but it also helps your muscles relax as your therapist works out your body’s stiffness and tightness. You may want to hold your breath or find you are breathing irregular, but it's important to make sure you focus on this for the best experience.

Find Your Comfort Zone – Whether you prefer a heated table, dim lights or a particular kind of music, everything about your massage should be focused on making you feel good and comfortable. At Elements Massage, we make sure you are comfortable before, during and after your session. Don't forget to speak up if you are ever uncomfortable.

Have a Buffer Zone – Schedule extra time after your massage to relax and recuperate your mind and body before you head back into the hustle and bustle of life.

Bonus Tip: Add an enhancement to your massage, such as hot stone, AromaRitual or even cupping. Learn more about our massage types.

The certified expert therapists at Elements Massage are committed to giving you the best massage experience every time. Experience the therapeutic, handcrafted and personalized massages that Elements is known for by scheduling your next massage at your local Elements studio.

Wellness Resolutions For The New Year

Tue, 14 Jan 2020 07:00:00 -0600

It's the start of the new year, which means most people are setting goals for 2020. This year, keep your goals simple and focus on your health and wellness, relationships with others and your purpose. Here are a few ideas you can adopt and practice in the new year.

Focus on your health.

One of the key pieces of focusing on your health is by making healthy food choices. Whether that’s skipping take out once a week, sitting down as a family for dinner, or just making better food choices, eating healthy can be quite simple. First, focus on eating a large, healthy breakfast. Breakfast kick starts your day, so it isn’t something you should skip. Instead of snacking on chips, try fruit or vegetables instead. Make a meal plan for the week and have family nights often.

Another key piece of focusing on your health is exercise. This doesn’t mean you have to go to the gym five times a week. You can plan exercise around your schedule. It can be as simple as standing every so often at your desk, taking the stairs instead of the elevator, or parking further away from the entrance. If you have a dog, take them out for a walk. If you incorporate little things into your daily life, you can see a change over time, and you’re less likely to get burnt out from your resolutions.

Focusing on your health means making time for yourself. Regular massage can not only help your mental health, but it also makes you feel better overall. At Elements Massage, we make it easy. Our Wellness Program is a monthly membership with no obligations. You get a discounted price on massage and can enjoy the relaxation once a month. To find a studio near you, visit elementsmassage.com/locations.

The last big part of your wellness comes from rest and sleep. Getting a good night’s rest is not only important for the following days, but it also is a great long-term solution to help with your health. An easy way to get to bed earlier is by staying off your phone an hour before you fall asleep. Instead, read a book, meditate, write in a journal or even reflect on your day.

Focus on your relationships.

New year, new you. That means cutting out the negativity in your life, especially when it comes to your relationships. Instead of feeling recharged after being with these people, you feel drained. It’s best to cut these people out of your life and focus on what makes you happy.

Don’t forget to celebrate yourself. Every achievement, big or small deserves some kind of celebration. Focus on your relationship with yourself and focus on being grateful for the life you’re living.

Try to rely less on your devices. It’s no secret that social media can cause anxiety, unrealistic expectations and more. Schedule time away from your phone and focus on your life, instead of comparing it to others. Make real, genuine connections, instead of connections online.

Get social and spend time with the people that matter most. Surrounding yourself with supportive, caring and loving people is important to help you achieve wellness.

Focus on your purpose.

Practice mindfulness through meditation. Not only does it help relieve anxiety and stress, but it also helps you reflect on the life you’re currently living. It helps you to be more positive and grateful for the things you do have.

Hit pause and disconnect. It’s never a bad idea to get away from everything. That could be taking a drive and listening to your favorite music, spending the afternoon watching the waves roll in, or just spending time with yourself, doing what you love.

Learn a new skill. It could be something you’ve always wanted to do or something that you’ve just discovered. Learning a new skill can improve not only your personal life, but also your professional life.

Slow down and breathe. Take a moment and take it in. Try to do less and be more present. This may mean saying no to certain things, but it’s important to give yourself time to relax and be in the moment.

There’s no better time to pursue your goals. Thinking of a career change? Want to try something new? Have something you’ve been wanting to achieve, but keep putting it off? Today is the day to follow your dreams and pursue your happiness.

Focus on your community.

Volunteer in your community. Not only does it help others, but it helps you feel better too. Head to your local animal shelter and take one of the dogs for a walk. Visit a nursing home and talk to any of the residents. Hand out food at your local soup kitchen. It’ll put a smile on your face and the face of someone else.

Find what inspires you. What keeps you going and what makes you happy? Whatever it is, do more of it.

Try to do monthly random acts of kindness. Leave a note for someone, pay for someone’s coffee. It can be big, or small but it’ll again help you feel better and put a smile on someone’s face.

Focus on the environment.

Get outside and enjoy the fresh air. Take a hike, take a walk. No matter, what, spend time outdoors.

Now that you have some inspiration, it’s time to put those goals and resolutions into action. At first, setting your resolutions can seem overwhelming. But, if you follow the steps below, you can make your goals achievable for the new year. Here’s how you can achieve your goals.

Make sure they are specific
Make sure they are measurable
Know how to make your goals possible
Set yourself up for success
Know yourself
Make it public

Should I Get A Massage If I'm Sick?

Wed, 08 Jan 2020 07:00:00 -0600

Should I come in for a massage when I’m sick?

During the winter months, you may ask yourself this question. You've scheduled your massage and you're ready for your appointment, but the day of, you're feeling a bit sick. So, what should you do?

When you’re feeling sick and achy it might sound like a great time to come in for a massage and have your aches and pains soothed by healing hands. But, it's actually a really bad idea. Let’s discuss why.

Sometimes, it can actually make your body feel worse. And, it's probably not a good idea to come in, especially if you can get everyone else sick in the process.

If you have a cold, not the flu or bacterial infection, should you get a massage?

NO. It can oftentimes be difficult to distinguish between a cold, the flu, and certain bacterial infections. In fact, both viruses and bacteria can cause some illnesses. Bronchitis and sinus infections are two examples.

I don’t think I’m contagious. Should I reschedule?

Yes. You cannot know for certain whether or not you're contagious and can spread your virus to another person.

You may spread a virus one day before symptoms develop.
You may spread a virus if you still have symptoms—even if you have almost recovered.
You may spread bacteria until you take an antibiotic for 72 hours and your symptoms have subsided.

Do the studio’s sanitation practices prevent risk?

Our studios strictly adhere to many safety and sanity regulations. However, cold and flu viruses, along with bacteria, spread through the air. Even if you cover your cough or sneeze, you send infected droplets through the air when you talk. Treatment rooms are enclosed and humid spaces. Infected droplets can land in the mouth or nose of your therapist. They can land on hair, skin, and clothes and stay infectious for several hours. Clients and staff can then carry your virus back to work or home and infect others—especially those in high-risk groups.

If your symtoms include any of the following, reschedule your massage!

Sore throat
Runny or stuffy nose
Sneezing
Coughing
Muscle, chest, or joint pain, body aches
Fatigue (tiredness)
Headaches
Fever or feeling feverish/chills
Vomiting and diarrhea (more common in children)

When you’re sick, it’s best to play it safe. Don’t put others at risk, and don’t put yourself at risk!

The Benefits of Aromatherapy Massage

Wed, 18 Dec 2019 07:00:00 -0600

During an aromatherapy massage, essential oils are used to enhance your massage therapy experience. During this type of massage, you’ll inhale the delightful aroma of an oil of your choice. Whether you’re looking to calm your mind and body or revitalize and energize, aromatherapy massage is a great option to enhance your experience.

What is aromatherapy?

Aromatherapy, or essential oil therapy, uses essential oils and other aromatic compounds with the aim of improving one’s health or mood. These oils can be used topically and/or via inhalation.

According to the National Association for Holistic Aromatherapy, aromatherapy is, “incorporating the use of essential oils, hydrosols, and carrier oils for holistic healing. Aromatic oils and water are used for their therapeutic properties to heal the mind, body and spirit, returning the body to a state of equilibrium”.

Why should you get an aromatherapy massage?

When combining aromatherapy with massage therapy, you are able enhance your session. Your massage therapist will first help you choose a specific essential oil that fits your goals. During your massage, your massage therapist will place the essential oils on specific spots of your body, while you deeply inhale the aromas. Not only will you feel the immediate results, but you will also experience long-term results from aromatherapy massage as well.

So, why should you get an aromatherapy massage? Aromatherapy is a great option for anyone looking to amplify their experience. If you’re experiencing any of the following, aromatherapy would be a great option for you.

You need to recharge after a long week
You are feeling stressed or anxious
You are experiencing pain
You want a more relaxing massage experience
You’re looking to enhance your massage experience

Adding aromatherapy to your massage is a great way to experience the healing powers found in essential oils.

What are the benefits of aromatherapy massage:

There are many benefits to aromatherapy, many of which depend on the essential oil you choose. No matter the oil, aromatherapy enhances your massage experience by helping to align and balance your mind and body. Aromatherapy can help reduce pain and discomfort, relieve stress and anxiety and energize your body. Choose an essential oil that helps meet your specific needs at the time of your massage.

Types of AromaRitual we offer:

At Elements Massage, we offer AromaRitual® or Aromatherapy Massage. This enhancement is designed to align your mind and body in one effective massage treatment. During your massage, your massage therapist will have you inhale your preferred AromaRitual® and will also place these essential oils on specific pulse points of the body. This combination is not found anywhere else.

The 5 essential oils we currently offer are:

Energize AromaRitual®

Ingredients: lemon, ginger and geranium

Benefits: stimulate, invigorate and uplift your senses

Calm AromaRitual®

Ingredients: lavender, nutmeg and black pepper

Benefits: ease pain, relieve headaches and create a sense of calm

Refresh AromaRitual®

Ingredients: eucalyptus, peppermint and patchouli

Benefits: breathe deeply, relax and recharge

Sweet Orange AromaRitual®

Ingredients: orange, lemon, lime and ylang ylang

Benefits: restore your health, while you recharge and uplift

Peppermint AromaRitual® (Limited-Time Only)

Ingredients: spearmint, cedarwood and bergamot

Benefits: clarify, soothe and revitalize your soul

For more information on our AromaRitual®, click here!

Tips on choosing a scent:

With a variety of essential oils, it can be hard to choose a scent that is best for you and your specific needs. If you are looking for a mood boost, try an orange scent. If you are looking to calm your body, try lavender. Here are the ingredients found in our AromaRitual® and the benefits of each.

Lemon essential oil helps to refresh and energize through the use of an uplifting scent. You can find lemon in our Energize AromaRitual® and Sweet Orange AromaRitual®.

Ginger essential oil helps to ease discomfort and reduce inflammation. You can find ginger in our Energize AromaRitual®.

Geranium essential oil helps to reduce feelings of stress, anxiety, depression, fatigue and tension. You can find geranium in our Energize AromaRitual®.

Lavender essential oil is one of the most versatile oils used in aromatherapy. It helps promote relaxation and is most notably used to help with stress-relief and insomnia. You can find lavender in our Calm AromaRitual®.

Nutmeg essential oil has a calming effect, which makes it a perfect addition to our Calm AromaRitual®.

Black Pepper essential oil helps to relieve pain and aches while easing feelings of anxiety. You can find black pepper in our Calm AromaRitual®.

Eucalyptus essential oil helps to relieve pain as well as decongestion. You can find eucalyptus in our Refresh AromaRitual®.

Peppermint essential oil helps to relieve pain and headaches. You can find peppermint in our Refresh AromaRitual® and our Limited-Time Peppermint AromaRitual®.

Patchouli essential oil helps to soothe inflammation and promote healing. You can find patchouli in our Refresh AromaRitual®.

Orange essential oil helps serve as a mood booster while working as an anti-depressant. You can find orange in our Sweet Orange AromaRitual®.

Lime essential oil helps to improve immunity while refreshing and providing feelings of positivity and harmony. You can find lime in our Sweet Orange AromaRitual®.

Ylang Ylang is another essential oil that helps to improve your mood. You can find ylang ylang in our Sweet Orange AromaRitual®.

Spearmint essential oil helps to relieve nausea while improving memory and reducing stress. You can find spearmint in our Limited-Time Peppermint AromaRitual®.

Cedarwood essential oil helps to relieve tension and anxiety. You can find cedarwood in our Limited-Time Peppermint AromaRitual®.

Bergamot essential oil helps to relieve stress and alleviate pain. You can find bergamot in our Limited-Time Peppermint AromaRitual®.

Whether you’re looking to ease pain, recharge, or enhance your massage session, the benefits of adding aromatherapy are countless. At Elements Massage, we create the best and most personalized massage you’ve ever had. Book your massage today and don’t forget to add AromaRitual® to enhance your experience.

Sports Massage vs. Swedish Massage

Wed, 20 Nov 2019 07:00:00 -0600

Often times we get asked the question, "what is the difference between Swedish massage and a sports massage?" They are both beneficial to help reduce pain and are equally relaxing. To get the most out of your massage, it's best to know which one would be best for you. So, what is the difference between a Swedish massage and sports massage? Let's break it down.

Swedish Massage

During a Swedish massage, your massage therapist will use soft, long strokes and incorporate effleurage. This massage is the most common and traditional massage.

Sports Massage

During a sports massage, your massage therapist will incorporate different modalities, including gentle stretching or even trigger point therapy, specific to your sport. This type of massage is designed to help recover and increase your range of motion. It's commonly used by athletes, either before or after a workout.

Both Swedish massage and sports massage can both help:

Increase circulation
Improve range of motion
Decrease pain
Reduce stress
Increase joint flexibility
Relieve migraine pain
Relaxation

At Elements Massage, we offer both Swedish massage and sports massage. Each of our sessions is tailored to your needs and is personalized to you. To schedule your massage, visit this page.

Simple Ways to Spread Kindness

Wed, 13 Nov 2019 07:00:00 -0600

Acts of kindness are a simple way to put a smile on the face of another, as well as yourself. It doesn't take much to turn someone's day around. A small compliment or simple gesture is all it takes. Here are 22 simple ways you can spread kindness today.

Pay for the person in line behind you.
Smile and make eye contact with someone.
Let someone know you appreciate them.
Buy someone flowers.
Hold the door open.
Offer to help load groceries into someone's car.
Give up your seat.
Volunteer for a good cause.
Send someone a card.
Support a small business.
Give someone a compliment.
Use Amazon Smile to donate to a charity.
Put a surprise note in your kid's lunch.
Say thank you!
Deliver homemade baked goods to your neighbor.
Try not to complain at all today.
Do a chore for someone else.
Clean up trash in a public place.
Offer to help with yard work.
Leave an inspiring note in the bathroom.
Offer to run an errand for someone who is busy.
Say hello to a stranger.

Stress Management: Know Your Stressors & How To Relieve Them

Wed, 06 Nov 2019 07:00:00 -0600

From minor challenges to major crises, stress is a part of our lives. Sometimes, it can feel like you're under too much pressure from yourself, work, home or a combination of the three. It may not be easy to recognize the stress in your life and it's easy to brush things aside. Here are common indications you may be experiencing chronic stress.

Inability to concentrate
Easily distracted
Less creative
Negative thinking and worry
Irritable and defensive
Lack of confidence and self-esteem
Lack of motivation
Mood swings
Anger and frustration
Frequent sickness
Weight loss or gain
Muscle tension
No time for relaxation
Insomnia or restlessness
Poor time management

When stress becomes overwhelming, it's important to know how you can relieve it. Calm your mind and body with these tips.

Set realistic goals and expectations. It's okay to say no and to stop doing certain things that may be adding to your plate. Reduce your stressors and continue effective time-management by asking for help, setting priorities and pacing yourself.
Eat a balanced diet. You may want to eat junk food when you're feeling down, but it's important to stick to a diet that helps reduce your stress. Try drinking tea and eating whole grains and fish.
Add relaxation to your routine. When you're stressed, it may feel like you don't have any time for yourself. It's important to schedule some time for yourself to relax and rejuvenate. Getting a massage is a great way to reduce stress, while enjoying an hour to yourself. Find an Elements Massage near you and schedule yourself an appointment.
Focus on your breathing. Practicing breathing techniques can help calm your body and brain. Breathe in through your nose for three seconds. Hold your breath for two. Breathe out through your nose as you count to three again.
Take a walk. Exercise is a great form of stress relief. Get outside and enjoy the fresh air and sunshine, while also getting a little exercise.

Wellness Tips to Keep You Healthy This Fall

Wed, 30 Oct 2019 06:00:00 -0500

The time has come to store your swimsuits and break out your fall sweaters. This season brings beautiful, changing trees but can also bring on the cold and/or flu. The transition to shorter days can be a challenge to our bodies. There are many things you can do to help maintain wellness during this time.

1. Make sure you get your source of Vitamin D. This vitamin helps your body absorb calcium and daylight is a great way to get this! However, during the months of shorter days, it's less available. Try to eat a varied diet that consists of salmon, tuna and milk.

2. Take time for yourself. Give yourself time to relax and rejuvenate. Enjoy a massage at Elements before the crazy winter season begins. Schedule your appointment here: https://elementsmassage.com/massage-places-near-me.

3. Boost your immune system. Drink plenty of water, wash your hands and maintain a healthy lifestyle. Don't forget to get your flu shot!

4. Get ready for daylight savings time. Go to bed earlier if you can! Long periods of darkness should lead to longer sleep.

5. Moisturize. The harsh temperatures can dry out your skin. Make sure you use lotion daily and don't forget SPF, even during the fall & winter months.

6. Stay active. It's easy to want to sit around and snuggle on the couch, but it's important to get moving during the day. Get outside and rake leaves or shovel snow. Or take the dogs for a walk. Any way you can, try to get moving.

7. Keep a schedule. The cold sometimes can make you want to stay in bed all day. Create and stick to a routine to help get yourself up and out of bed!

8. Spend time with your family. Slow down and regroup with friends and family during these months. Dine together with your family, which can lead to healthier meals.

9. Minimize your sugar intake. Don't raid the Halloween candy this year. Eliminate the temptation of the holiday sugar by opting for a healthier choice. Try dark chocolate instead.

10. Enjoy the outdoors! During this time, the temperatures have cooled off. Get outside and take a hike with your family.

Why Your Body Feels Worse After a Massage

Wed, 16 Oct 2019 06:00:00 -0500

It’s the day after your massage and you wake up with muscles feeling a little sore and you’re a little more tired than usual. Even though it may be confusing, know that it is perfectly normal for your body to feel a little sore the day after a massage. For your muscles, getting a massage is similar to experiencing a strenuous workout. They got stretched and manipulated during the session. Be sure to let your massage therapist know before your next appointment. If the pressure feels more like pain than therapeutic, be sure to speak up.

If you want to relieve some of the pain, try these tips:

Stay hydrated.
Stretch.
Take a warm bath.
Have a snack.
Rest.
Take note of your body’s reaction.

While having tender muscles is not exactly enjoyable, it is a natural, normal part of the journey of health and well-being that comes with taking care of yourself by receiving massages. As your body becomes accustomed to regular massages, you’ll experience the next-day soreness less frequently, making the experience that much more pleasurable. If you are looking for a wonderful massage, contact your local Elements Massage.

10 Things You Can Do For Your Mental Health

Wed, 09 Oct 2019 06:00:00 -0500

Your mental health is how you feel, think and behave in daily life. It’s important to take care of yourself and there are many ways you can improve your mental health on your own. In honor of World Mental Health Day, we’re sharing with you 10 ways to look after your mental health.

Get plenty of sleep. Sleep helps regulate chemicals in our brains. Sometimes, if we don’t get enough sleep, we can start to feel anxious or stressed. Try getting into bed around the same time every day, which can help regulate your sleep patterns.
Surround yourself with good people. Surround yourself with people who make you happy and who make you feel better! Making connections helps you to build a support system. If you don’t have friends or family nearby, try joining activities or groups where you can meet like-minded people.
Tell yourself something positive. How you think about yourself can have a positive impact on how you feel. If you are thinking negative thoughts, this can put you in a bad mood. Use words that empower yourself and write down your positive thoughts in a gratitude journal.
Exercise. Exercise can be a powerful antidote do stress and anxiety. Incorporate small activities into your day-to-day. Park a little further away from the grocery store, take the stairs instead of the elevator, take a walk during your lunch break or stand up every 30 minutes at your desk.
Eat a good meal. What you eat nourishes your body and mind. Eat nutritious foods like fruits and vegetables to give you happy vibes.
Do something for someone else. Helping others not only benefits the people you help, but it also helps you too. It can help boost your self-esteem and make you feel a sense of purpose.
Ask for help. Don’t be afraid to ask for help if you need it. Recognize when you aren’t feeling well and speak up. Talk to your friends and family during these times.
Get plenty of sunlight and fresh air. Sunlight is a great source of Vitamin D, which is great for your body! Try to get outside for 30 minutes a day.
Take a break. Sometimes, stress can get the best of us. When it seems like there’s too much going on, take a break and step away from it all. Try a simple breathing exercise or even meditate.
Do something for yourself. Indulge in self-care and spend a day focusing on your health. Get a massage to relax and recharge. Schedule yours today!

Get More ZZZs with These 6 Tips

Wed, 25 Sep 2019 06:00:00 -0500

Tired of waking up tired? It’s time to take back your mornings. A good night’s sleep is just as important as healthy eating and exercise. It should be an essential part of your wellness routine. We all want to get more sleep, but sometimes, we don’t know how. We’re here to help! Here are 6 tips that can help you catch more ZZZs.

Prep the night before. Pre-program the coffee, pick out your clothes and set an alarm. That way, you can wake up and start your day without stressing about what blouse matches your slacks and you can stop running around because you woke up too late.

Turn off all electronics 90 min before bed. The bright light from your cell phone or electronic device can delay your sleep period, making it harder to fall asleep at night. Instead of scrolling Instagram, pick up a book, try meditating or listen to relaxing music instead.

Set a routine. Have a regular wake-up time (this includes weekends)! Your body’s internal clock loves routine and this sets the tone for the rest of the day. Try getting into bed and falling asleep around the same time daily too. You even have a “go to bed” alarm on your phone, so now’s a great time to start using it.

Don’t press snooze. Hitting snooze disrupts your body’s natural wake up routine. The more you snooze, the more confused your brain and body get. Instead of hitting snooze, try and set a routine that includes 8 hours of sleep. Over time, your body will get used to your routine and you’ll wake up without an alarm!

Get moving. A morning workout can help you feel energized and prepared for the day. This study found that participants who exercised at 7 a.m. experienced deeper, longer sleep than those who got in a workout in the afternoon or evening.

Get a massage. It’s no secret that massage can help you relax. Did you know massage can also improve sleep, ease stress and help rejuvenate your body. A monthly massage keeps your body in good habit and allows you to continue to feel the benefits regularly. Find a studio near you to book your massage.

What You Can Expect from a Couples Massage at Elements

Wed, 18 Sep 2019 06:00:00 -0500

A massage is such an incredible experience, you probably want to share it with someone you love. At Elements Massage, we offer a couples massage room, for both of you. So, why should you share this relaxing experience with your better half?

What are the benefits of a couples massage?

There are many reasons to get a massage, both mental and physical. But a couples massage can take that experience to another level and improve your relationship. Here are a few benefits of a couples massage:

Do something new. Rather than spending date night at your local restaurant, try a massage instead. Sharing this experience can help you bond as a couple.
Spending time together. Your experience will be free of distractions. You’ll put down your cell phones and enjoy the time with one another.
Reduce anxiety and stress. You’ll feel good after your massage. That stress-related tension you’re feeling will be relieved. Those are only a few of the many benefits you both will enjoy!

How do I book one?

Ready to share this experience with your significant other? Find a location near you and book your massage today!

Wellness Tips for a Busy Lifestyle

Thu, 12 Sep 2019 06:00:00 -0500

Sometimes we have days that are so busy, it feels like we don’t even have time to think. Everyone wants to feel better and be healthier, but it’s hard when you’re running around all day. You’re never too busy to put your health and wellness first. Here are a few tips you can incorporate into your hectic schedule to maintain wellness:

Drink more water. When you’re on the go, it can be hard to get in your daily water goals. Try investing in a water bottle that you can refill along the way. Drinking water can help with energy, focus and more!

Walk as much as possible. Try parking your car farther away from the entrance. Take the stairs instead of the elevator. Try to do a few little things that can add up to your daily step goals.

Try meditation. If you can find time to brush your teeth, you can find time to meditate. The busier you are, the more meditation you need. While you’re waiting at the doctor’s office or in between meetings, give yourself a few minutes to get into the zone. Meditation can be as simple as taking a few minutes to focus on your breathing and find balance in your day. For more guided meditation techniques, consider downloading an app.

Think about what you eat. Take a little time on the weekend to prep your meals for the entire week. Make sure you don’t skip breakfast. Always start your day with a protein-packed meal and pack snacks to eat throughout the day.

Learn to say “no”. Stop constantly adding items to your to-do list. It’s time to be selfish and take care of yourself. Take time to refill your tank so you have something to give. Focus on prioritizing what is most important and just say no if you really don’t have time.

Everything You Need to Know About a Swedish Massage

Wed, 04 Sep 2019 06:00:00 -0500

What is a Swedish Massage?

If you have ever had a massage, chances are you have experienced some form of Swedish massage. It is the most popular massage performed today. This technique is a full-body experience that is designed to relax and rejuvenate. The Swedish modality focuses on relaxation. It is worldly in nature, as it combines many different practices to create a massage experience that is very therapeutic and relaxing.

What does it include?

The four common strokes of Swedish massage are:

Effleurage - smooth, gliding strokes
Petrissage - squeezing, rolling or kneading
Friction - deep, circular movements
Tapotement - short, alternating tap

What are the benefits?

Swedish massage relieves muscle tension, increases blood flow and breaks down scar tissue. If you are experiencing chronic pain, this type of massage can be an effective way to manage that pain in a natural way. Swedish massage, as well as any massage, is a great way to improve your health, both mentally and physically.

T enhance your massage session, you can add any of our specialty services. Choose from any of our premium services for increased relaxation:

Herbal ritual - hemp-infused oil that delivers a deeper level of relaxation
Aromaritual therapy - designed to align your body and mind through the use of essential oils
Himalayan Salt Stone - 100% pure Himalayan pink salt, rich in 84 naturally occurring minerals that increase your sense of tranquility
Integrative reflexology - a modality designed to ease muscular tension and improve circulation through the use of reflexology
Hot stone - an ancient Chinese technique that soothes, relaxes and de-stresses your body
Cupping - a traditional practice that utilizes the techniques of negative pressure

How do I book one?

Ready to book your Swedish massage? Visit our Swedish Massage page for more information and click here to book your massage today!

Plantar Fasciitis is No Walk in the Park

Wed, 28 Aug 2019 06:00:00 -0500

Therapeutic Massage Can Provide Pain Relief for Those Experiencing Foot and Heel Pain

Plantar fasciitis is an overuse injury, as well as one of the most common kinds of foot pain, found prominently among runners between the ages of 40 and 60. According to the Mayo Clinic, plantar fasciitis is defined as the inflammation of the thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes (plantar fascia). This can cause a stabbing sensation that feels like walking on push pins, making it very painful for those who are afflicted. We sat down with our Chief Wellness Officer, Eric Stephenson to find out more about plantar fasciitis.

What is the cause of plantar fasciitis?

One of the biggest culprits of plantar fasciitis is the use of improper footwear, especially on unforgiving surfaces. This really comes into play for anyone who stands for a living, especially on hard surfaces like concrete floors. But it can also impact runners who might have shoes that don’t provide the proper support and impact workers who wear high-heels or in a construction environment, steel-toe boots. Our bodies are not built like brick and mortar structures, so continual pressure builds up throughout the body and our feet tend to take a lot of impact over time. This ongoing strain can eventually work its way up to our calf and lower leg muscles.

Is there a way to help with pain?

The good news is that there are several ways to help you alleviate pain by loosening tissue. For example, resting, stretching and therapeutic massage are all great ways to combat this issue. In sub-acute or chronic cases, heat may be beneficial and massage therapy services such as Himalayan Salt Stone or deep tissue massage can also be used to assist with joint manipulation for added relief.

Another alternative is “cupping” on the bottom of the foot, which is now available at Elements Massage locations across the country. Also, self-massage to the bottom of the feet using a tennis or golf ball and stretching the lower leg and toes can also keep tissue active and healthy.

While plantar fasciitis can be painful and slow down a person’s activities, it’s good to remember that there are several approaches available to help you get back up and running or walking, with a new spring in your step! Find a studio near you today to schedule your appointment!

About the Author

Eric Stephenson is the Chief Wellness Officer for Elements Massage®, one of the largest providers of massage therapy in the United States. Elements Massage was recently recognized by Newsweek as No. 1 in its 2019 America’s Best Customer Service list in the ‘Spa, Wellness and Beauty’ category. As a licensed massage therapist, educator and consultant, his professional travels have enabled him to work with massage therapists around the world. Stephenson is a board member of the International Spa Association.

5 Ways to Destress

Wed, 21 Aug 2019 06:00:00 -0500

Stress can come and go from time to time. It’s something most people experience sometime in their life. Whether it’s a tough day at work, a bad interaction with a friend or an everyday hassle, stress can creep into your daily routine. Nobody really lives a stress-free life, but there are ways to help combat stress. Here are 5 ways to help you refresh.

Take a deep breath. When you’re relaxed, your breath is long and slow. When you’re dealing with stress, your heart rate increases and your breathing speed increases as well. Deep breathing can help your brain calm down, leading to a decrease in stress.
Get enough sleep. When you are tired, you are more irritable and agitated, which can lead to even more stress. Most adults need 7-9 hours of sleep per night.
Volunteer at the animal shelter. Pets can make you feel better. If you don’t have a pup of your own, head to your local animal shelter and take one of the dogs for a walk. This can improve your mood in so many ways: exercise helps improve your mood, playing with dogs improves your mood and volunteering can help as well!
Focus and be more present. Practicing mindfulness can help relieve stress. You become more aware of your body and stop focusing on the past or future. For more ways to be present, check out our latest blog.
Book a Massage. Taking care of your body should be a top priority, especially if you are feeling stressed. Add therapeutic massage to your wellness routine to help relieve stress. To find a location near you, visit https://elementsmassage.com/massage-places-near-me.

What To Expect Before Your First Massage

Wed, 14 Aug 2019 06:00:00 -0500

Today is the day! You’re ready for your massage.. But it's your first time and you aren’t sure what to expect. What do you wear? Do you have to talk? How do you prepare? What should you expect? In order to get the best, most relaxing experience, we’re answering all your questions. Here’s how the experience will go down:

Get Personal! Your massage therapist will ask questions to determine any pain points or areas of focus. During your massage, he/she will focus on those specific areas.

Comfort is key. Wear comfortable clothing when you come in for your massage. Before your massage, you will be asked to undress to your level of comfort. Lie down on your stomach underneath the sheets. You will remain covered throughout the massage, except for the places that are being massaged.

You Get What You Ask For. Your massage therapist will check on pressure throughout your massage, but don’t be afraid to speak up. Let your massage therapist know if you are uncomfortable at any time during your massage.

Breathe In. Breathe Out. Remember to breathe normally throughout your massage. Not only does it enhance your massage, but it also helps you to relax, enhancing that sense of calm.

Time Flies When You’re Relaxing. After your massage, your massage therapist will discuss any conclusions they drew from the service. He/she will recommend how often you should get a massage, the long-term benefits you can expect and any self-care in between sessions.

Soreness is Common. It’s perfectly normal to feel a little sore after a massage. For your muscles, a massage is similar to experiencing a tough workout. To prevent soreness, try these tips.

Haven’t scheduled your massage, but are ready? Find an Elements Massage near you

What Type of Massage is Right For You?

Wed, 07 Aug 2019 06:00:00 -0500

Choosing from a menu of massages can be overwhelming. Which one do you pick? What will work best for you? Each massage focuses on different healing approaches. Here are a few options and reasons to choose each.

Deep Tissue Massage

What is it?

A deep tissue massage is the combination of various techniques used to increase the level of pressure applied to the body. This type of massage can be very effective in relieving problem areas.

What are the benefits?

Lower high blood pressure
Treat back pain
Help Arthritis pain
Muscle rehab
Relieve stress
Reduce chronic pain

Who should get it?

Deep tissue massage is generally a modality to consider for athletes as well as the nine-to-five desk job. It’s also a great option if you have chronic muscle problems. Avoid deep tissue massage if you’re overly sensitive to pressure.

Swedish Massage

What is it?

The most common form of massage therapy in the U.S., Swedish massage is designed for relaxation. Through soft, long strokes, Swedish is also beneficial for relieving muscle tension, increasing blood flow and breaking down scar tissue.

What are the benefits?

Full relaxation
Release knots
Increase blood flow
Reduce stress
Increase flexibility

Who should get it?

Most people who have never received a massage should opt for a Swedish Massage. If you have a lot of tension or could be sensitive to touch, this is a great massage therapy option for you.

Sports Massage

What is it?

This massage is designed mostly for pre- or post-sports event work. The techniques applied by your massage therapist are fast-paced. Stretching is a common part of this technique.

What are the benefits?

Improve performance
Reduce muscle stiffness
Reduce fatigue
Increase range of motion

Who should get it?

Whether you are a serious or occasional athlete, sports massage is a great option from injury prevention to active lifestyle recovery.

Trigger Point Massage

What is it?

Trigger Point massage therapy is designed to place pressure and loosen knots. Areas of tightness, known as trigger points are relieved with this type of massage therapy.

What are the benefits?

Trigger point massage therapy can be effective for treating the following:

Sciatica pain that can affect the lower back, glutes, legs and feet
Plantar fasciitis
Shin splints
Migraines
Computer shoulder
Chronic pain
Rotator cuff injuries

Who should get it?

If you suffer from injuries of chronic pain, trigger point therapy is a great option for you.

Stretch Massage

What is it?

Stretch massage can be combined with regular massage to improve any of the conditions below.

What are the benefits?

Enhanced flexibility
Improved posture
Increased range of motion
Better circulation

Who should get it?

If your muscles are tight or joints have limited range of motion, consider incorporating stretching into your massage.

At Elements Massage, we believe your massage should be as unique as you are. Find a location near you and schedule your massage today.

7 Ways to Be More Present

Wed, 31 Jul 2019 06:00:00 -0500

Sometimes, life seems like it’s moving at a rapid speed. Although time hasn’t changed, our lives have. We’re packing more and more things into a day while trying to reduce stress and anxiety. Living in the present is a practice that can be achieved by implementing little things into your daily life. Try these simple changes and notice subtle changes in your mood and lifestyle.

Celebrate the little things. When you stop and feel grateful for achievements, you are living in the present. Consciously think about things that make you happy and celebrate them. It could be as simple as you’d like. Just take time to feel gratitude and happiness in those moments.

Make mindfulness a practice. Meditation is a great way to achieve mindfulness. Take a short amount of time to sit in a comfortable spot, notice your body, feel your breath and relax. Although it’s difficult to quiet your mind, you can be aware when your mind wanders - all you have to do is come back to the present.

Listen to your body. Stress can often amplify if we do not listen to or combat it. Being aware of your body can help break the stress cycle. Your body is always sending messages, so be sure to listen to them.

Feel your feelings. Welcome any emotion you are experiencing. When it comes to feeling your emotions, it’s important to recognize, acknowledge, investigate and non-identify. To learn more about this approach, read this article.

Self-reflect. This can come in many forms. Try to set aside 10 minutes to reflect on your life, relationships and work. Ask yourself important questions: “Am I getting stressed over things I cannot control” and set goals to help improve these aspects of your life.

Go digital-free. Technology can be a distraction to your day to day and time spent with loved ones. Your phone should not own you. Try and set boundaries for yourself by setting time limits on technology.

Declutter your calendar. If you’re running from place to place, it’s difficult to be present. Leave room for time to be alone, with loved ones and enjoying the moment.

Spend time for yourself. Read a book, practice yoga, take a walk, get a massage. Now is the time to focus on your well-being. Find an Elements Massage studio near you.

How Therapeutic Massage Can Help Reduce Chronic Headaches

Wed, 24 Jul 2019 06:00:00 -0500

Countless Americans are over-worked and stressed-out, resulting in an increase in head tension

According to the Migraine Research Foundation, over 39 million Americans experience migraine-like symptoms. That’s nearly 10 percent of the population. So, what’s causing this stress epidemic? One of the biggest culprits is the stress and strain of everyday life. Add to this the ubiquitous nature of electronic devices and the amount of time we spend in front of screens on a daily basis. This combination of factors causes our sympathetic nervous system (fight or flight) to go into over-drive, and one by-product might be the pulse-pounding headaches we know all too well.

So, instead of usual interventions like over the counter pain relievers, how can introducing massage therapy improve these symptoms? We sat down with our Chief Wellness Officer, Eric Stephenson to find out.

What is the first step?

As a massage therapist, the first step we take is to engage with our clients so we can understand what is ailing you in as much detail as possible. In many cases, clients may be experiencing hidden pain, but they are not acutely aware of where the pain might be originating. Probing for more details is especially important so we can identify the musculature involved, intensity and duration of the headaches and potential stress triggers. Then, it’s about finding the right massage techniques for you that will help generate the most short- and long-term relief.

How can massage help?

When you come in to your appointment at Elements, the massage therapist will engage with you to further understand what type of pain you are experiencing. From there, they will find the right massage techniques that will help generate the most short- and long-term relief. Trigger point therapy taps into the body’s internal web of muscles and tissues to relieve chronic and injury-related pain. This type of massage is an especially effective way to treat underlying headache issues.

For example, the suboccipital group is a small, but powerful, group of muscles in the back of the skull that work overtime to keep the head balanced on top of the spine. Muscle studies have shown that the jaw muscles function and dysfunction together with the suboccipital muscles in a push-pull relationship. Both muscle groups routinely harbor trigger points that cause headaches and together, they are the source of many tension headaches and migraines. Massage applied to these muscle groups can greatly help alleviate the severe pain you might be experiencing.

What about tension headaches?

For tension headaches, the use of heat utilized as part of a hot stone massage is one recommended service for clients due to the positive benefits on the nervous system. However, if your client struggles with severe migraines, it’s best to avoid direct heat to the head and instead, seek to draw blood out toward the periphery, including the hands and feet. For clients with ongoing migraines there has been research done to suggest essential oil used as part of an aromatherapy treatment, such as lavender, may be a better option. The scents have a direct pathway to the limbic system which can help trigger a parasympathetic response.

While hard research on the efficacy of massage for treating migraines and headaches is limited, anecdotal evidence suggests those who utilize massage therapy, coupled with other healthy lifestyle habits, relaxation and self-care activities, find it extremely beneficial for their improved well-being. At Elements Massage, we offer customized massage therapy. Let us help you relieve those headaches: https://elementsmassage.com/massage-places-near-me.

Start Your Day on the Right Foot With These Wellness Tips

Wed, 17 Jul 2019 06:00:00 -0500

Mornings can be a little crazy. You have to get the kids ready for school, cook breakfast, pack lunches and get ready for the day. Try waking up a little earlier and set aside your to-do list. It’s time to make time for yourself. Add these tips to your daily routine to help improve your health and wellness throughout the day.

Start the day with intention. Try meditating for just 2 minutes in the morning. Find a comfortable environment and focus on your breath. Over time, this could help relieve extra stress built up from your day-to-day. And, you could become more mindful and aware.

Eat a healthy breakfast. We all know the most important meal of the day is breakfast. But sometimes, we’re just too busy that we forgo it. Fuel your body with healthy, fulfilling meals. Pair carbs with proteins to give your body energy to get the day started. Combine these foods together for a balanced breakfast:

Eggs
Greek yogurt
Coffee
Oatmeal
Fruit
Nuts
Cottage cheese

Get moving. Try to exercise in the AM. You’ll release endorphins, which improve your mood and mental state. You can also enhance your metabolism throughout the day. All you need to do is find 30-40 minutes in the morning to get moving.

Write down things you are grateful for. You can quickly jot down a few things you are grateful for. Practicing gratitude helps you feel more grateful, which leads to happy thoughts.

Stay off your phone. You have all day to scroll Instagram, check your work emails and make a few calls. You’ll get your time back for other things that help your wellbeing. When you put your phone down, you’ll feel less rushed and you won’t start your day comparing yourself to everyone else on social media.

Drink a glass of water. You can even add a little lemon for an extra boost. Drinking water in the morning can help you continue to drink water throughout the day. It can even help you wake up!

Keep a positive mindset. If you start the day on a positive note, you’ll continue to keep those vibes throughout the day.

15 Reasons To Get a Massage

Wed, 10 Jul 2019 06:00:00 -0500

Who doesn’t love a good massage? Many of us consider this an occasional indulgence, but it should be considered a part of your wellness plan. Massage therapy has a wide range of health benefits. (In case you need a reason), here are 15 reasons to get a massage.

Boost immunity. According to the American Massage Therapy Association, regular massages have been shown to make the immune system stronger. Massage therapy increases the activity level of white blood cells that work to combat viruses.
Relieve stress. Each day, we experience more and more stressors. Massage therapy can help reduce stress hormone levels and increase serotonin and dopamine levels.
Decrease anxiety. Massage therapy helps the body relax, allowing one to let go of anxious thoughts. Massage also helps manage fight-or-flight response, commonly active in those with anxiety.
Improve sleep. Alleviate insomnia and improve your sleep quality. Massage therapy helps you relax and stimulates hormones that improve sleep.
Headache relief. Massage away your headache. Most headaches are a result of high stress levels and lack of sleep. Massage therapy can help with both symptoms, and in turn, help relieve tension headaches and migraines.
Lower blood pressure. Research has shown that massage therapy can decrease diastolic and systolic blood pressure.
Increase range of motion. Massage therapy relaxes overworked muscles, increases circulation to joints and improves flexibility.
Increase energy levels. Massage therapy reduces fatigue and increases energy levels by: increasing recovery, reducing pain, easing stress and anxiety and improving sleep.
Relieve lower back pain. Opt for a non-invasive, holistic approach to lower back pain. Massage therapy can provide relief of chronic or short-term pain.
Reduce tension. Muscles that stay in the state of contraction are unable to relax. A massage helps encourage those muscles to relax, resulting in a decrease in tension.
Relaxation. It’s no secret that a massage is relaxing. It also relaxes muscle tissue and the mind. Add AromaRitual to your next massage to increase the many benefits of massage therapy.
Help with digestive issues. Certain massage techniques can prevent peristalsis, the act of the muscles of your intestine involuntarily contracting to help the process and digestion of food. Learn more here.
Recovery from strenuous workouts. Just like a foam roller, a full-body massage is a great way to recover faster from a tough workout.
Reduce scar tissue. Scar tissue is broken down through massage, allowing your body to heal faster and reduce the appearance of a scar.
Reduced muscle spasms and cramping. Massage can help relax tense muscles and swelling that causes spasms. Keep your muscles loose and increase blood flow with massage therapy.

Find out how you can benefit from adding massage therapy to your wellness routine. To take advantage of all the benefits Elements Massage™ can provide, visit a location near you today.

The Benefits of Aromatherapy with Massage Therapy

Wed, 26 Jun 2019 06:00:00 -0500

AromaRitual® is an unparalleled massage + aromatherapy experience, designed to align your body and mind. Essential oils are used for a variety of reasons including: relaxation, pain management, mood boost, purification, headache relief and more.

What are the benefits?

Aromatherapy is considered an older form of treatment, dating back almost 6,000 years. Essential oils help reduce pain, relax your mind, ease tension, replenish energy, decrease anxiety and increase well-being. When combined with massage therapy, AromaRitual can provide an additional level of relaxation and healing.

What scent should you choose?

At Elements Massage, we offer three exclusive aromatherapy essences: Energize, Calm & Refresh. Each provides a variety of benefits.

Energize is comprised of lemon, ginger and geranium. This AromaRitual provides an invigorating experience that uplifts the senses, while providing a deep cleanse.

Calm is comprised of lavender, nutmeg and black pepper. This AromaRitual provides a nurturing experience that relieves muscle pain and headaches.

Refresh is comprised of eucalyptus, peppermint and patchouli. This AromaRitual provides a balanced, soothing experience that naturally purifies.

What types of oil does Elements use?

At Elements Massage, we provide all-natural, therapeutic ingredients within our massage oils. Our service has been meticulously crafted to deliver a differentiated experience. We partnered with Shankara, a 2017 iSPA Innovate Award Winner to develop our exclusive essences.

Enhance your next massage by adding AromaRitual. Find an Elements Massage near you.

Tapped Out from Too Much Texting? Give Your Fingers Relief

Wed, 19 Jun 2019 06:00:00 -0500

According to a recent study by Pew Research Center, the average person spends over five hours a day on their mobile device. But for many of us, the amount of time spent responding to emails, posting tweets and crafting the perfect new meme can greatly surpass this figure. So, what’s the impact of all of this repetitive behavior? We sat down with our Chief Wellness Officer, Eric Stephenson to find out.

What happens to our fingers from texting and emailing on our phones?

Continuous stress on your digits can result in a new condition known as “text thumb.” These days, cell phones and other mobile devices have become such an extension of our bodies we barely notice how much muscle movement is actually taking place. But, when you really think about it, your fingers are using fine motor skills to repeatedly hit tiny little letters on your screen over and over again. As a result, this causes muscular contraction and repetitive strain degeneration which could have significant long-term side effects.

Does texting affect any other part of your body?

In addition to hand-related issues, mobile device usage can escalate into spinal alignment problems. Just think, what position is your head commonly in when you are hunched over your cell phone? You’re looking down, of course, which creates forward head posture for extended periods of time and is one of the leads to “text neck.”

According to Dr. I.A. Kapandji, M.D., “For every inch the head hangs forward, the amount of weight on the spine increases by 10 pounds!” Although posture is not always linked to increased pain or dysfunction, it may be a contributing factor.

So, what can we do to help mitigate against these painful conditions?

First, it starts with having a greater sense of self-awareness. For most of us, cell phones can become a black hole. We sit down on the couch and then remarkably, 45 minutes have passed without having moved an inch. To prevent this, take periodic 30-second breaks so you can move your body position and not become stagnant. Another tip is to use your non-dominant hand the next time you are scrolling Facebook. While it might seem awkward at first, this will balance out the usage of your musculoskeletal and nervous system, helping reduce the amount of stress being placed on one hand.

Can massage help?

Yes, it can. Your massage therapist can utilize therapeutic massage techniques to help provide relief. If you are experiencing muscle twitching in your hands and arms, numbness or tingling in your wrists or neck and shoulder pain, massage therapy can help.

Targeting the short, facilitated musculature as well as providing relief for the stretched, inhibited muscles will go a long way toward providing relief.

It’s doubtful anyone is going to ditch their cell phone anytime soon. The proliferation of technology is only going to increase, so taking a few simple preventative steps now will result in a healthier future! Visit https://elementsmassage.com/massage-places-near-me to schedule your massage today.

5 Hydration Tips to Keep You Healthy This Summer

Wed, 12 Jun 2019 06:00:00 -0500

Summer means more time spent outside soaking up the sun. The summer sun brings the heat, which causes us to lose a lot of fluid through sweat. Unfortunately, getting dehydrated is just as easy as getting sunburned! We’ve put together five tips to help you boost your hydration when it’s hot out:

Invest in a reusable water bottle: Not only will you be protecting the planet, but you will also be protecting your health! There’s no better time than summer to invest in a reusable water bottle. Durability and convenience are just two of the many reasons to ditch those plastic water bottles!
Track your water intake: According to Mayo Clinic, men should drink 15.5 cups a day and women should drink 11.5 cups, with about 20% coming from food. That seems like a big number and a lot of calculating. Don’t worry - there are a number of apps you can download that help track your water intake. We recommend Waterlogged - it’s easy to use and it also integrates with other health apps.
Flavor your water: Hitting your water goal each day can be a challenge, especially because water is essentially tasteless and unappealing to some. Luckily, you can infuse your water with fruits, veggies and herbs, making that H2O a little more enticing. Here are a few tasty options to try.
Eat your fruits and veggies: Another option (if you don’t like the taste of water) to stay hydrated is eating water-rich foods. Here are a few hydrating options that have a water content over 85%: watermelon, strawberries, cantaloupe, peaches, oranges, cucumber, lettuce, soup, zucchini, celery, plain yogurt, tomatoes, bell peppers and cauliflower. Add these to your daily diet!
Watch out for coffee and alcohol: If you are only drinking a cup of coffee every morning, don’t worry - you probably aren’t dehydrating yourself too much. However, if you are consuming over 2 cups a day, this could lead to dehydration! Make sure you are drinking plenty of water to replace what is lost after those espresso shots. It’s also no secret that alcohol can lead to dehydration. Alcohol is a diuretic, meaning it makes you urinate more often - leading to fewer electrolytes. Opt for water before and after that glass of rosé.

6 Reasons Why Dad Deserves a Massage This Father’s Day

Wed, 05 Jun 2019 06:00:00 -0500

This Father’s Day, give dad a gift that he’ll actually use. And we don’t mean another tie to add to his collection. Give dad the gift of massage. He took care of you all those years, so now it’s time to return the favor. Trust us, he’ll thank you later. Here’s why dad deserves one:

1. Stress relief: Stress can affect every part of your body. Massage therapy can address a variety of health conditions including stress-related tension. Let him enjoy a relaxing massage - dad’s stressed out body will thank you later.

2. Mood boost: Dads have a lot on their plate and sometimes it can get overwhelming, which can lead to stress and depression. Massage therapy releases endorphins and improves serotonin levels, leading to a mood boost and increase in overall mental outlook.

3. To help with desk stiffness: Does dad sit all day in his office? Long hours in the chair put a strain on your neck. While there are many ways to ease this pain, massage therapy is one of the most reliable methods. Help dad get rid of that neck pain and prevent it from coming back!

4. Better sleep: It’s no secret that massage therapy can help you to relax. But, did you know that it also helps improve sleep? The decrease in anxiety and pain lead to more ZZZs. Give dad a good night’s rest with massage!

5. Heart health: High blood pressure is more common among men than women. According to the Journal of Alternative and Complementary Medicine, a massage can decrease heart rate and blood pressure. Use massage to help dad reduce his blood pressure

6. Back pain: Massage therapy can help improve range of motion and decrease the discomfort associated with lower back pain. All those years of carrying you around can take a toll on dad. Give him a massage to help reduce that chronic back pain.

While the tie, t-shirt, and grilling gifts and surely treasured, doesn’t it make more sense to give him the gift of physical wellness and emotional health? He’ll be glad you did.

Want to show him a little extra love? You can upgrade his massage with our new Herbal Ritual, a hemp-infused oil. Find a studio near you or purchase a gift card here.

Why Am I Sore After A Massage?

Wed, 08 May 2019 06:00:00 -0500

It’s the day after your massage, and when you roll out of bed you wonder to yourself, “Did I work out yesterday? Did I lift weights in my sleep?” Your muscles feel a little sore, and some seem a bit swollen, almost like they’re bruised. You think that surely something must be wrong. This soreness couldn’t possibly be a result from your massage . . . could it? Didn’t you schedule your massage with the hope that your tight and tender spots would feel some relief afterwards?

During a massage, the therapist works to stretch, lengthen, and break up groups of muscles (what you might refer to as knots). This process may cause post-massage soreness from waste metabolites and by-products of tiny micro tears in the muscle along the way. This is a normal function of massage, and while it leads to more blood flow and healing to that area, it can also lead to that day-after tenderness. Also, depending on the overall hydration of your body’s tissue, your muscle tissue may l not be as pliable, and you may potentially l feel more soreness afterwards.

After your massage that same day, there are some easy, pleasant things you can do to help prevent some of the next-day soreness:

Be purposeful about spending some down time after a massage so your nervous system can integrate. In addition, staying hydrated is never a bad idea, and after before or after a massage session is no different.
Do some gentle stretching that evening, paying special attention to your trouble spots that received the most attention during your massage.
You may find comfort in taking a hot bath to further enhance feelings of relaxation and rest.

Click HERE to find an Elements Massage near you.

How Massage Helps You Have Your Best Golf Game

Wed, 01 May 2019 06:00:00 -0500

The saying goes that the worst day of golf beats the best day of work. This is a presumably popular sentiment, as golf continues to capture the hearts, minds, and free time of people of all ages, with all skill levels, from hundreds of countries around the world. For many, there is no better way to enjoy a sunny morning than on the manicured greens club in hand, traversing the 18 holes of a golf course. Coming off an incredible Master’s win from Tiger Woods, we thought we thought we’d take this opportunity to discuss why golf really is good for you, and how to make sure your body allows you to have the best golf game you can.

The Good

If your sore muscles the day after a round are any inclination, golf can be a pretty good form of exercise. Throughout the round you’re giving your core muscles (abdominals, glutes, back, and hips) a workout, as well as strengthening your upper body by swinging your clubs and in some cases carrying them yourself. Your chest and forearms get taxed, as well. And, if you’re the hard-core type and decide to walk the 18 holes? You’re logging about 5 miles per round. Nice work.

What to Watch

If you’re going into your round with rigid muscles, or if you’re not properly conditioned, you can fall victim to some common golf-related injuries. From straining the lower back, to shoulder injuries, to neck strain, golf can either exacerbate existing sore areas, or create new ones. If your stance is off, you could develop strained tendons in your ankle or foot. The dreaded “golfer’s elbow” is a painful swelling or irritation of the outer or inner tendons of the elbow.

What to Do

Because much of golf involves a lot of repetitive motion, metabolic waste can build up around those muscles that are repeatedly taxed. This can cause pain and poor flexibility in those muscles, which are two things you definitely do not want as part of your golf game. Also, many injuries occur during a round of golf because of already-tight muscles that are flexed and strained during the swing. To keep muscles loose, healthy and fluid, regular massage therapy is a great way to practice preventative care during golf season. Your massage therapist can concentrate on the muscles in your neck, back, arms, hips, and glutes to help ensure that your muscles are loosened, more flexible, and lengthened. He or she can also pay special attention to the muscles that help support good posture, which is an important part of your golf stance.

Massage therapy is great for helping to facilitate mental focus and decreasing stress and anxiety as well. Because going into a round of golf already stressed can lead to a very long and unpleasant 18 holes, especially after a couple of your favorite golf balls end up in the lake.

As the weather warms up and the days get longer, don’t let your body be an excuse not to hit the greens a few times. And if you pay some visits to your local Elements Massage before and after your games, it may end up being your best month of golf ever.

Creating a Drama Free Life

Wed, 24 Apr 2019 06:00:00 -0500

Mention the word "drama" and most people immediately relate. We all have people, places and things in our personal and professional lives which drain our time, money and energy.

We spent time recently with Eric Stephenson, our Chief Wellness Officer at Elements Massage, and asked him for his top three tips on how to live a drama free life. With over 20-years of experience in massage, Eric is an expert in relaxation and is focused on creating balance in all aspects of life.

Eric pointed out that creating a drama free life begins with the realization that all of the drama in your life begins and ends with you. A difficult reality for many of us to accept! But until that statement becomes an absolute truth, drama will continue to follow you, tempting you to blame it on external people, events and circumstances.

Here are Eric’s three tips for living a drama free life:

1. Practice “Unconditional Positive Regard for yourself and others”

Psychologist Carl Rogers coined this term as a way of relating to the self and others. All too often, our judgments and stereotypes limit our ability to accept other human beings and treat them with respect. Unconditional Positive Regard is an overall acceptance of another human being, regardless of their political views, sexual orientation, religious affiliation, or any other factor that may lead us to prejudice. This general outlook of acceptance is communicated through our thoughts, feelings, words and most importantly, our non-verbal communication.

2. Learn to recognize what hooks you into drama

Each of us has certain buttons that get pushed by family members, coworkers, even complete strangers. Once these are pressed, it often sends us into a reactive state that finds us entering the "fight or flight" part of the nervous system. If we are constantly in a reactive state to the events around us that cause drama, our body's response and our thoughts, words and actions can quickly trigger the fight or flight response. We become on the one hand- aggressive, combative or on the other hand- evasive or unable to effectively address conflict.

There's good news though, we can learn to watch our reaction and choose how we will respond to our triggers. Simply by taking a few deep breaths, you send a different signal to your nervous system, hopefully allowing you to choose the most appropriate response.

3. Practice non reactivity

There are countless opportunities to react to events, opinions, and activities that those around you engage in. Simply scroll down on any on-line discussion forum or controversial Facebook feed to see how quickly humans can disagree with each other and the short distance to truly harmful language pointed towards those that disagree with our views. However, maybe the Facebook status that disagrees with my view on immigration policy doesn't need my input- especially when it involves family or friends. Learn to sit a few out and avoid the drama.

So, we challenge you to write these three tips on a sticky-note, put them somewhere you can see them and then put them into action! Here’s to drama-free living!

Celebrating Earth Day

Wed, 17 Apr 2019 06:00:00 -0500

If you’re like us, you’ve been using every excuse you can think of to be outside and enjoy the spring sunshine. With the greening grass, spring flowers and the strikingly bright shade of blue in the sky, spring makes us appreciate nature in a unique and wonderful way.

And that’s why we are thrilled to pay homage to our planet this Earth Day. And in case you need some inspiration, here are some of our favorite reasons why you should spend some time outside celebrating the Earth next week on Earth Day, which is celebrated on Monday, April 22^nd!

It feels good. And it’s not just in your head. Your mental well-being gets a serious boost from spending time outside. Being in nature has been linked to greater empathy and emotional stability, greater short and long-term attention spans, and an increase in the feel-good chemical serotonin (yes, that neurotransmitter that also gets a healthy lift from getting a massage).
It’s naturally fortifying. Are you tired of hearing about vitamin D yet? Vitamin D gets a lot of hype simply because it really is that important. Vitamin D is necessary for your body to absorb calcium, thereby strengthening your bones and teeth. And the most effective way for your body to receive its daily allotment is through good old-fashioned sunshine from being outside.
Aromatherapy abounds. You know how the smell of fresh-cut grass or a spring rain can make you feel instantly energized or relaxed? Smells are powerful mood boosters, and can even help to dramatically lower anxiety, focus your thoughts, or energize your mind. If you can’t make it outside or want the benefits of Aromatherapy all year round, visit an Elements Massage to try out our unique Elements Massage AromaRitual essences including Energize, which can help uplift your senses.
The outdoors reduce stress: Just going for a walk or spending five minutes outside can have big impacts on your stress levels. Being outside can help you relax and reduce stress, because it reduces the production of cortisol, the hormone that produces stress. Spending time outside has also been linked to improved brain function and short-term memory.

Whether you renew your efforts to recycle more, explore alternate, less-polluting forms of transportation, or simply take a long walk outside appreciating the earth’s beauty, we encourage you to celebrate your planet. By respecting the Earth, you can show care and respect for your body, too. What a beautiful win-win.

What is Cupping Therapy?

Wed, 10 Apr 2019 06:00:00 -0500

Recently, Elements Massage introduced cupping therapy as a brand-new service. Most people know what cupping looks like (think of those red rings everyone was freaking out about on Michael Phelps’ body during the 2016 Summer Olympics), but they don’t know much else. Let’s break it down.

What is Cupping?

Although it wasn’t popular in the mainstream until recently, cupping therapy is actually an ancient form of medicine that involves a therapist applying suction to certain parts of the body using “cups.” Originating in China, cupping was first performed with cross sections of bamboo or cattle horns. Now, we use silicone.

The idea is to produce a vacuum effect that loosens tight muscles and improves blood flow through the body, particularly in the areas to which the cups are applied. Cupping gets fluids that have been stagnant in the body moving, which has numerous benefits.

What are the Benefits of Cupping Therapy?

1. Pain and Inflammation Relief

Cupping therapy has been proven to reduce lower back pain, making it a great option to naturally relieve aches and inflammation. That’s why elite athletes use it—to help their bodies heal after strenuous training sessions.

Of course, you don’t have to be an Olympic swimmer to reap its pain-relieving benefits. It’s awesome for aches caused by exercise as well as chronic pain conditions alike.

2. Relaxation

Much like massage therapy itself, cupping is a deeply relaxing process. As the blood flow through your body increases, you may notice a warming sensation as your stress melts away.

3. Tight, Healthy Skin

Cupping has incredible effects on the body’s skin. Scars, stretch marks, cellulite and uneven skin tones have all been reported to diminish with the help of regular cupping therapy.

4. Improved Circulation

As mentioned earlier, the main purpose of cupping is to stimulate circulation. Having a healthy level of circulation is great for cell growth, blood pressure, your immune system and even helps reduce the risk of diabetic health complications.

5. Works Alongside Massage

When your muscles are loosened and pliable from cupping, it’s easier for a licensed massage therapist to perform their job. Cupping gets started relieving the tension you carry in your body, and massage therapy does the rest.

Common Cupping Questions

Does it Hurt?

The first few minutes of a cupping session may be uncomfortable. After all, your skin, muscle and fascia are being pulled upwards all at once. Your massage therapist will check in with you to ensure pressure from the cups stays within your body’s tolerance.

After taking a few minutes to get used to it, most people report that cupping feels like a massage. If you’ve ever received a massage, you know that if your licensed massage therapist hits a particularly tense area, you might feel a slight “good” pain, like the kind you feel during a deep tissue massage.

Doesn’t it Leave Bruises?

Technically, no. Some (but not all!) people have red circles on their skin after cupping, but they’re not actually bruises.

Bruising occurs when blood vessels in the skin are injured and break. Cupping doesn’t injure your blood vessels, but it does temporarily expand them. Those large, red circles are simply blood flowing close to the surface of the skin, which is a sign that your circulation is doing well.

They don’t hurt either, and they typically vanish entirely between three days and one week.

Would Any Conditions Prevent Me from Receiving Cupping Therapy?

There are a few things that may prevent you from receiving cupping therapy, including:

Inflamed skin prior to cupping
Fever
Hemophilia
Pregnancy and menstruation (in some cases)
Heart disease
Kidney disease or failure
Slipped discs

As always, we recommend consulting with your primary care provider to make sure cupping is safe for you.

We look forward to serving our clients with this brand-new healing practice!

Daily Approaches to Making the Most of Your Life

Wed, 03 Apr 2019 06:00:00 -0500

We’ve all been told at some point in life to “make the most of your life.” However, do you really know how to make the most of it? Here are a few things you can do each day to help you live a happier, more fulfilling life.

Hold on a Minute

One of the many things you can do each day is to take a minute and put life on pause. Take just a couple of minutes for a break and concentrate on living in the “now.” It can act has a bit of a reset button for each day. Check yourself to make sure you are focused on that moment.

Get Better Sleep

We’ve all heard about how important sleep can be. Well, there’s a reason everyone says that: an excellent night’s sleep directly affects our mood and our body. Without sleep, you’ll be irritable, less productive and could have a difficult time remembering things.

Get Physical

It’s amazing how a good workout benefits both your body and mind. You need to do something physically active every day. Even if it is just a quick walk, you’ll feel better about yourself.

Set Daily Goals

Each day wake up and think about a goal that you would like to accomplish for the day. Make it something attainable. If your goals are too lofty and at the end of the day you don’t achieve them, you’ll get down on yourself.

Control What You Can

If you can’t control it, don’t stress it. If there’s a situation that you can’t control, you shouldn’t spend time stressing. Put your time and energy that you can directly affect the results. You'll be happier.

A key component of making the most of your life and leading a quality life is eliminating stress. Massage therapy from Elements Massage™ is just one way to help reduce stress. Contact your local Elements Massage™ studio to discover how custom massage therapy can help you have a sound mind and body.

How to Know if Deep Tissue Massage is Right for You

Wed, 27 Mar 2019 06:00:00 -0500

Have you ever gone to make an appointment for a massage, and found yourself a little perplexed at the different options available? Himalayan Salt Stone? Swedish? What in the world?? We get it. It can be hard to decipher the difference between massage types and figure out which is the best one for your body. Today we’d like to lift the shadow of confusion from one of our best-loved and most often requested massage options: deep tissue. What exactly is deep tissue massage? Is deep tissue massage the right choice for you?

The belief of long-term pain-relief as the benefit of short-term agony from massage therapy is a common mistake many make. We think relief will come from a massage therapist digging and crushing our muscles for an entire massage session of an hour or longer. Fortunately, at Elements Massage® studios, your massage session is customized to exactly what you want, proper pressure in the desired area, to ensure your massage provides the relief you are seeking. Your massage therapist can fine-tune their focus on these important elements:

Your connective tissue (fascia). In case you don’t know, fascia is the membrane of mostly collagen tissue that covers, separates, and encloses your muscles. Healthy fascia is flexible and moves freely. However, when this tissue experiences strains, trauma, or becomes inflamed, it can become rigid and tight, putting extra strain on your body. This presents itself as anything from headaches to muscle pain. During a deep tissue massage, your therapist will work on addressing your fascia to ensure it is properly smoothed and lengthened, maintaining your body’s fluid flexibility.
Your scars. No, not the mark on your leg from your brother’s unfortunate archery attempt when you were four, but rather residual scar tissue from surgeries, injuries, or sprains. When a muscle tears, the body repairs it by building scar tissue. Scar tissue isn’t as strong as the regular muscle, making it pretty easy to re-injure that same area. Deep tissue massage can assist in realigning scar tissue, strengthening and healing the scarred area.
Your tension. Chronic tension is often a miserable cycle of stress and pain – your stress leads to tension, which leads to pain in your muscles, which leads to more stress and tension . . . you get the picture. Deep tissue massage tackles the cause e of your tension-related pain. By releasing the bunched-up muscles in your shoulders, neck, and back, it helps break the pain cycle. With the knots and pain relieved, you might even find that you’re able to face your stressors with renewed energy.

Traditionally designed to apply pressure to specific layers of muscle, tendons and other tissues deep under the skin, deep tissue massage can be very effective in relieving problem areas and is highly therapeutic. Deep tissue massage is a client favorite for good reason. Whether you consider it preventative medicine, health insurance, or just a much-needed dose of healing, its benefits are undeniable. Whatever your reason for seeking out deep tissue massage, it can serve as an effective, all-natural step on your path to wellness and health.

If you are looking for a customized deep tissue massage, look no further than Elements Massage. With close to 250 locations nationwide, there is likely one in your neighborhood.

Calming the Mental Madness this March

Wed, 20 Mar 2019 06:00:00 -0500

There’s no question there’s a lot more stress in life these days. Whether it be from work, money, relationships or family. It all adds up and can be detrimental to your health. As the weather begins to warm up, and the new year is in full swing, remember to take a moment for yourself each day.

Here are five daily tips to help clear your mind:

Take Five Minutes to Meditate

You can meditate anywhere. Simply take five minutes, sit up straight with your feet on your floor, close your eyes, and focus on a positive mantra. Take deep breaths while holding your stomach. Focusing on a positive statement will help relieve any anxiety.

Breathe Deeply

It’s amazing what a good deep breath will do for you. If you have just a couple of minutes, rather than check emails or social media, take a few minutes for a couple of good deep breaths. This will help slow your heart rate and lower your blood pressure.

Be in The Moment

Have you ever heard the term, “be in the moment?” It's simple - all you have to do is slow down. In a world with so many devices and screens open simultaneously, this one is crucial. Take a minute to reset and focus on the moment. Feel the air across your face, savor every bite when you’re eating. This will help relieve tension from your body.

Get Moving

Make sure you get some exercise in your day. This doesn’t mean you have to go for a big run – it can be simple, take a short walk or take a yoga class. Moving releases feel-good chemicals and helps you deal with stress and anxiety.

Decompress

One of the best ways to de-stress is to take time and de-compress. Everyone deserves a few minutes to take time for themselves. Use a warm towel and place it around your neck for 10-minutes. Close your eyes and relax your body. This will feel amazing. Or how about a therapeutic massage from Elements Massage®? Massage is one of the best ways to decompress, and at Elements Massage we’re focused on providing you with a personalized massage to fit your needs.

With nearly 250 locations across the country – there’s an Elements near you! Take a few minutes today to give us a call, we’ll help you take a break from all the mental madness!

Don’t Leave Your Health to Luck

Wed, 13 Mar 2019 06:00:00 -0500

If you consider yourself healthy, chances are you work for it.

No matter how much “luck o’ the Irish” you’ve got running through your veins, good health doesn’t simply just happen. It’s not something you’re born with like curly hair or long toes. Good health is about daily, intentional choices that you make. However, even the healthiest among us can get in a rut or lose sight of our health intentions. With March being National Nutrition Month, we thought it fitting to talk about good nutrition. Not just eating plenty of veggies (although that is a great idea) but developing and maintaining good “nutrition” for all aspects of your life.

“Nutrition” for your mind

Maintaining Relationships: Having healthy and close relationships with one’s family, friends or community can help you feel happier, safer and more motivated to reach goals and live a positive life.
Taking up a new hobby or interest: Find something you love you to or are passionate about that you can enjoy alone and find peace in doing. Having hobbies can improve your sense of usefulness and well-being.
Cleanout excess STUFF: Yank those ill-fitting clothes from your closet or clear out the junk from your garage. An open and clean home can lead to a clearer mind.

“Nutrition” for your soul

Volunteer: Talk about a win-win. Not only does volunteering help to address a societal need, but there are huge benefits for you as well. Volunteering can help you reduce stress, keep depression at bay, and keep you mentally stimulated. And the more you do it, the more you reap the positive rewards.
Get out: Drive to a nearby hiking trail, scamper down the path a bit, and just breathe. The vastness and beauty of nature can help put your issues in perspective.
Seek out therapy: Massage therapy, that is. From the feel-good hormones released through massage, you’ve got a “therapy” session that can’t be beat. And this kind of therapy comes complete with a little “me time,” immunity-boosting, and sleep-promoting benefits, too. With nearly 250 studios across the country there’s an Elements near you!

Nutrition for your body

Exercise: This one is a bit of an obvious answer, because exercise actually stimulates your brain, lifts your mood, and is great for all parts of your body. Get your 30-45 minutes in, 3-5 times per week for maximum results. You’ll also notice a difference in your energy, your skin, and your muscle tone.
Give yourself quality food: Focus on the quality of your food, versus the quantity. Less white, processed food, more rich whole grains. Protein, fiber, lots of colorful produce, and plenty of omega-3’s will keep you feeling satisfied, energized, and fuller for longer. And after eating well for a few weeks, you’ll notice that what you offer to others around you will be of higher quality, too.

St. Patrick’s Day may be the “luckiest” holiday of the year, but when it comes to nourishing your entire body, soul, and mind, luck has very little to do with your success. Follow these few simple steps and tips, and you’ll feel nourished and lucky all year long.

Woman Power: Be a Healthy, Happy, Fit Female

Wed, 06 Mar 2019 07:00:00 -0600

March is Women’s History Month – so it’s all about the ladies! This month take some time to dedicate time and energy to becoming happier, healthier and more fit. We’ve pulled together 3 tips to help you get started on living a life of overall health and wellness.

1. Be the Woman You Want to Be

There are a lot of stereotypes and opinions in society around how women should look, act and feel. But, when you get sucked into living up to society’s unrealistic expectations, you may soon find yourself in an unhealthy state both physically and mentally. To find true happiness, it’s important to ignore societal noise and instead focus on what you’re really passionate about. Take some time to uncover what speaks to your soul and follow that lead to become the strong woman you want to be.

2. Value Your Health and Well-Being

There is nothing wrong with putting yourself first. In fact, it’s healthy when you focus on and put value in living a healthy lifestyle and engaging in healthy life practices. Adopting healthy habits like regular massage therapy sessions, working out regularly and taking some quiet time through meditation or concentrated breathing can help to not only relieve daily tensions, but also rejuvenate your mind and spirit.

3. Make Healthy Choices for You and Your Family

Women have a powerful influence on their families, co-workers and friends. So, if you still feel guilty about making healthy choices for yourself, then think about how your healthy habits will have a positive influence on the most important people in your life. Living a happy, healthy and fit lifestyle can make a world of difference for you, your spouse and your kids. Lead by example and see the changes that will transform in your health and your family’s.

Today is a great time to start taking control of your health and well-being. This Friday, March 8^th, is International Women’s Day. As part of the celebration, take some time for yourself and embrace the wonderful women in your life!

Q&A With our Chief Wellness Officer Eric Stephenson

Wed, 27 Feb 2019 07:00:00 -0600

At Elements Massage, we’re focused on providing a world-class experience for all Elements’ studio members and massage therapists, which is why last year we appointed Eric Stephenson as our Chief Wellness Officer! With over 20-years of experience in the industry, Eric is focused on creating best-in-class experiences for our clients and our teams.

On today’s blog we talked to Eric about the importance of daily self-care. With all your day-to-day tasks, it might seem impossible to make time for self-care. If you’re not making time for yourself, then you’re more likely to feel stressed, which can lead to a whole slew of health issues. While self-care is sometimes associated with “selfishness” or over-indulgent, it’s actually quite the opposite.

Elements Massage (EM): Stress — particularly in a heightened, prolonged state — can have severe and adverse health effects. Can you elaborate on the physical effects of stress on the human body?

Eric Stephenson (ES): Stress may be the culprit for a variety of mental, emotional and physical health effects including headaches, insomnia, obesity and stomach issues. Stress hormones trigger your body’s “fight or flight” response, causing your heart rate to elevate, your breath to shorten and quicken along with an overall contraction of your muscular system. This alert system is good for short-term reactions, but for an extended period, it can put your health at serious risk. When the stressor is gone, your stress response should return to a resting state and normalize. If it stays heightened, the response continues and can be problematic for all of the body’s major systems.

EM: What about mental health?

ES: The same is true for mental health, and in the broader sense, many times it is hard to separate the body from the mind regarding cause and effect. Anxiety and depression can be triggered by stressful events of an acute or chronic nature.

EM: How do you see people start creating stress as the new norm?

ES: In our fast-paced society in which there are hundreds of things demanding our attention on a daily basis, one can stay in a “fight or flight” response without even realizing it. Equating the concept of “busyness” with productivity is a seductive concept and may become a less than optimal mindset.

EM: Massage is one way to help reduce stress, but what other daily habits can one do to help reduce stress?

ES: For beginners, diet and exercise are a crucial part of well-being. The other big part of reducing stress is becoming aware of signs that you are entering into a stress response and shifting the behavior such as clenching your jaw, nail-biting, shallow breathing, or sweating. Any activity that initiates your parasympathetic nervous system (rest and digest) such as meditation, yoga or sitting and listening to a relaxing piece of music will help to reduce stress. One of my personal favorites is to sit at my desk or lay down and watch my breath go in and out, for two minutes. Just two minutes is all it takes to begin. Think about the small steps you can take today!

EM: As Chief Wellness Officer, what type of services are you implementing to help manage stress?

ES: In our service enhancements such as the Elements AromaRitual®, we are using essential oils to affect the olfactory (smell) system to stimulate the client's relaxation response. There’s purposeful space in this massage where the practitioner is completely present with the client but not directly stimulating their musculoskeletal system. This allows a client to integrate the input coming into their nervous system and hopefully, encourage their body to move back towards balance or what we would call homeostasis.

EM: How can members practice daily self-care to manage stress?

ES: Look for opportunities to trigger your brain’s response to practice each day. For example, before starting your car, train yourself to take three, deep mindful breaths. Over time, this will become a routine. One of my other favorites is to find five minutes a day to sit in a darkened room and do absolutely nothing but sit and watch your racing mind. Over time, this practice will allow you to see the endless activity of your brain and how silence can increase to separate some of your thought patterns from reality.

EM: What other stress and daily self-care advice can you share?

ES: The biggest, and my personal favorite is to create a bit of space between the daily activities of life. The famous composer, Debussy once said: “Music is the space between the notes.” I like to say life (and wellness) is in that space as well. Take time to be quiet, breathe, and call on your body’s relaxation response often. There is also research from Harvard’s Shawn Achor, that suggests writing three things down in a gratitude journal, can have a big impact on your overall sense of happiness and well-being.

Whether it’s regular massage, meditation or yoga, there’s no set prescription for “me time.” It’s an individual’s practice, so find what feels best for you. To find an Elements Massage near you visit: https://elementsmassage.com/massage-places-near-me

Got Neck Pain? Types of Massages That Can Help

Wed, 20 Feb 2019 07:00:00 -0600

Usually caused by something simple, like hunching over your computer, neck pain is a common problem in the United States. In fact, neck pain is one of the most common chronic muscular disorders adults deal with in the U.S, according to the National Institute of Health.

While there are many ways to ease neck pain, massage therapy is one of the most reliable methods to reduce tension and prevent it from coming back.

Whether it's chronic or acute, here are three types of massages that can alleviate neck pain.

Trigger Point

Trigger point therapy, , can be beneficial to treat neck pain.

Trigger point therapy taps into the body’s internal web of muscles and tissues to unlock chronic and injury-related pains caused by tension and stress. Since continuous movement, such as looking down at a computer daily, can create irritated tissue in the neck. When the muscles stay in a contracted state for an extended period, they can harden and form small nodules that massage therapists can feel during trigger point therapy. The trigger point therapy can ease pain and tension while increasing range of motion of the neck.

Integrative Reflexology

Reflexology applies pressure to specific points of the feet, hands and ears with specific techniques using the thumb and fingers. Integrative Reflexology® blends methods of reflexology with massage techniques for a more enjoyable experience.

Since certain sections of the feet may correlate with the neck, your massage therapist can work with your feet to release pain and tension before moving to the neck for more traditional massage techniques. A certified Integrative Reflexology® massage therapist can properly stimulate the proprioceptors on the bottom of the feet to help increase stimulation of nerve endings, helping to calm the body.

Deep Tissue Massage

Traditionally designed to apply pressure to layers of muscle, tendons and other tissues deep under the skin, deep tissue massage can be beneficial in relieving problem areas and is highly therapeutic. Deep tissue massage is generally a modality to consider for athletes as well as the 9-to-5 desk job. Muscles easily become tense and deep tissue massage can relieve some chronic patterns of pain and tension, specifically in the back, shoulder and neck areas.

Along with relieving neck pain, receiving regular monthly massages can help keep your joints limber and relaxed. It also improves your posture, flexibility and range of motion, which can help prevent any future neck issues.

Find an Elements Massage Studio® near you to set up an appointment with a trained massage therapist who can help you with both alleviating neck pain as well as assisting you to prevent it in the future.

Photo: Chernetskaya

5 Ways to Celebrate Valentine’s Day

Wed, 13 Feb 2019 07:00:00 -0600

Beyond flowers and chocolate, make this year’s Valentine’s Day more meaningful and memorable. We’ve come up with five unique ways to celebrate Valentine’s Day.

Do you feel like you’ve just recovered from the holiday madness, and then, boom its February 14th?

After New Year’s, we take a moment of relief that the holiday season is over and we don’t have to worry about it for another year. But, that little holiday in February sneaks up on us, and before we know, we need to plan something, whether it’s with our significant other, family or friends.

Don’t worry, there are plenty of ways to celebrate Valentine’s Day. Skip the lines and forgo the crowded restaurants, here are five ideas to celebrate Valentine’s Day with your loved one(s) that shows your appreciation, gratitude and says, “I love you.”

Cooking Class

Whether going out with the gals or looking for something romantic to do with your partner, working and learning together is a fun way to create memories this Valentine’s Day. Together, you’ll be able to have fun in the kitchen, laugh at silly mistakes and then enjoy a nice meal. It’s a way to spark a new conversation and build more intimacy with your significant other.

Couples Massage

We live in a busy world. Giving the gift of relaxation and self-care shows your love and appreciation for your partner. And what’s more loving than that? Bonus: Set the mood for a romantic evening with a limited-time only AromaRitual™ Rose Petal massage.

Workout Together

It’s always fun to break a little sweat with your partner or friends. Go try a new fitness class your loved one has been talking about but has yet to try. It shows you’ve listened and are willing to experience new things together.

Stay-in Date Night

Snuggle up on the couch and binge-watch a new show together. If you have kids, see if you can have someone watch them so you can have a night alone with your spouse. This allows alone time, and time just to spend a nice evening of cuddling.

Game Night

Pick out a game you and your friends or significant other loves, grab their favorite snacks, and have a friendly night of competition. You can create a loving bet, like loser cooks dinner. It’s a night to laugh together and build a bond. Plus, you don’t have to worry about crowds.

Regardless of which idea you decide to try this Valentine’s Day, make this year special and try something new.

Find an Elements Massage studio near you for Valentine’s Day!

How to Take a Break from Technology

Wed, 06 Feb 2019 07:00:00 -0600

Several things get in the way of maintaining that feeling of inner peace all day long — and one of the biggest culprits is technology.

Distractions are abundant in our world — and our laptops, tablets, and smartphones are significant contributors to those distractions. When we hear a ring, or feel our phones vibrate, we immediately reach over and grab our smartphones. Or, when feeling bored, we tend to hop on our phones to mindlessly search the web, play games or cruise through social media feeds.

This counters productivity if we’re trying to get work done that requires real thinking; it can also disrupt moments of connecting with our family, friends, and authentic selves.

While technology is an excellent tool to help us with work and stay in touch with loved ones far from home, it can also cause a significant distraction. Taking a break from technology may seem easy, but it can be a challenging task. Give these five ways to take a break from technology a try to minimize distraction and stay more present and focused.

Schedule a Break

Designate device-free times to stay in the moment. Here are some ideas:

Take a walk every day without your phone
Choose one day a week to turn off all technology (or try a timeframe like 2 pm to 8 pm.)
Schedule the “Do Not Disturb” feature every evening from 8pm to 7am.
Turn on airplane mode for a couple hours a day.

Turn Off Your Phone

Our phones are our cameras, music players, calculators, task reminders. We rely on it more than we may think. Give this a go for a couple hours a day, just turn off your phone.

Nix the Notifications

The constant buzzing with a notification is an instant draw to your phone. Turn off all notifications, so there’s no distraction if someone texts you, comments on a photo from social media, or update on the game that evening.

Set-up a Device-Free Zone

Designate one or two areas in your home that devices are not allowed and stick to the rule. Once you’re used to it, you’ll find yourself enjoying those places most in your home. Good trial zones could be the bedroom, backyard, living room, or kitchen table.

At first, it may feel weird taking a break from technology. But as you continue one or all of these hacks, you’ll start to notice that you rely less on technology and are more present in your daily life.

Photo: Dragonimages

Introducing Rose Petal AromaRitual™

Wed, 23 Jan 2019 07:00:00 -0600

Whether stressed, sore or setting aside some “me” time, getting an Aromatherapy massage can leave you feeling rejuvenated and relaxed. Doesn’t that sound nice?!

We introduced our AromaRitual massage services a while back, offering many wonderful essential oil options to soothe and heal during your massage. And now, we’re adding another wonderful option: The Rose Petal AromaRitual™

Our newest addition, the Rose Petal AromaRitual™, is designed to bring your mind and body into the present for a beautifully effective massage session. Combined with grapeseed oil, vitamin E, Jojaba, rose absolute and palmarosa, the Rose Petal AromaRitual can help ease inflammation and anxiety while hydrating the skin and increasing energy—plus so much more.

It is very good for your skin and lightens scars as well as the signs of aging. It can help combat depression and stress. It is very good for your digestive system and also helps maintain the health of your liver.

In addition to the Rose Petal benefits, adding aromatherapy into your massage session can lead to better after effects; being more present and more mindful to your physical body. Add Rose Petal AromaRitual™ to your massage session and reap all the benefits.

The Power of Seeing Things Differently

Wed, 16 Jan 2019 07:00:00 -0600

Conflict is part of human interaction. Whether at work or in a relationship, conflict can arise and understand how others view an issue can be beneficial to you and the dilemma.

We can probably recall a time of conflict with a boss we respect, a colleague we like, a close friend we confide in, a family member we love, or even our significant other. It can be draining and many times leave us thinking about the disagreement for some time afterward. The constant wondering and thought can leave our bodies tense with aches, stomach discomfort, brain fog, and unproductiveness.

While differences are healthy and occur with our significant other or those we work closely with, it doesn’t have to ruin our day. The power to see things differently will not only help move the disagreement to resolution, but it will also help prevent conflict, body pains, and mental fatigue.

It doesn’t happen overnight, but if you make a conscious effort to change your thinking patterns with these few tricks, it will help you evolve to see things differently.

Opinion vs. Fact

Philosopher Marcus Aurelius said, “Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth.”

When situations begin to get heated, or you begin to get frustrated with someone or an event, take a pause and remember that what people say about us is an opinion, not a fact. You may not like or agree with what they say, but just like you, they are entitled to their opinion. So, going into a discussion, heated or not, with the idea that the other person has a view—not I'm right/they’re wrong mentality—and what they say is not factual can help keep you calm. It’s their perspective, just like your opinion is your perspective.

Keeping this in mind can hold a conversation at just that, a conversation. And this can help you understand their point of view and why they are saying what they say.

Perspective: Glass Half Full or Empty

Stuck in traffic, late to a meeting, in an argument, didn’t get the promotion. Some might think these scenarios are terrible. While they are not the most chipper events, if you look at it with a positive attitude (easier said than done) can help you see the silver lining.

Example, you didn’t get the promotion. A month later a recruiter reaches out asking you to interview for a role at a new company. Because you didn’t get the promotion, you do so and land the job. It ends up with a pay increase and new title. If you did get that promotion, you might have not taken the risk to interview at the other company. You ended up getting a promotion, just not at the exact moment you were hoping.

So, if something happens that is not the outcome you wish for, try to look at it as there is something else that may come of it.

Welcome an argument because you may learn something new. Appreciate the traffic because you may avoid a collision. Plus, if you think, negatively it can impact how you feel the rest of the day. Who wants to be negative all day long?

Failure vs. Learning Lesson

So, your presentation didn’t go as well as you’d hope. Does that mean you’ve failed? No. It just says it didn’t go as well as you’d expect. Is there room for improvement? Absolutely. If we change our minds from thinking, “I failed” to “What can I learn from this?” can help you see experiences differently and help you to grow. Maybe you needed to practice your presentation more, use different stats, or whatever the reason you were not happy with it. Athletes experience the same thing. They may not win the championships, but they are not failures. They can practice their skill and different plays to improve for the next season. And if you don’t make a mistake, how are you to ever learn?

Practicing how you view situations, listening, and speaking can help you see things differently and help you resolve disagreements quicker and avoid body aches or pains.

Why Make Self-Care Your New Year's Resolution

Wed, 09 Jan 2019 07:00:00 -0600

Self-care is taking center stage in 2019, and it’s here to stay.

There’s an important meeting you’ve been working on all week with loads of paperwork and deadlines, and your calendar is packed with to-dos. So, how do you make time for everything? You cancel plans, skip your workouts, cut back on social outings, and forgo eating. Sound familiar?

Workaholics used to be looked at as hard workers, driven, and a positive to living the best life. But, as people spend more and more hours at the office and less time outside or with loved ones, they tend to do damage to their bodies and burn out. In fact, a study by the American Psychological Association (APA) says more than 50 percent of Americans are stressed and overworked. Additionally, the annual cost to employers is $300 billion in stress-related health care and missed work, according to the APA.

While working hard is essential to achieve your career goals, it’s also important to take care of your health. Self-care goes beyond eating healthy and working out. It’s about managing your mental health and surrounding yourself daily with things that create a positive effect on your life.

No matter how the term may sound, self-care is essential for your physical, emotional, and mental health. While you create your New Year’s resolutions, you shouldn't neglect self-care and here's why:

Stress Management

A little stress is OK in life. It can help motivate you to get things done. However, constant stress and anxiety can affect your physical and mental health. Daily self-care habits, like monthly massages, yoga, meditation, exercise, laughter and spending quality time with loved ones, can improve your mood, boost energy, and increase confidence.

Improved Physical Health

Physical health is beyond exercise—which is important too—but keeping good hygiene, adequate sleep, and healthy eating are all good habits for self-care. These daily habits help with your physical health, both internally and externally. These can help you reduce any body aches, improve appearance, and boost overall mood.

Healthy Work-Life Balance

Overworked combined with the company of stress and exhaustion can make you less productive and disorganized. Not only can being burnt out make you emotionally depleted, but it also can lead to a wide array of health issues, from anxiety and depression to heart conditions and insomnia. Self-care habits like shutting off electronics, setting boundaries, going for a walk or spending time with loved ones can help you stay focused, productive and motivated—not to mention, less stressed.

Say “No”

You want to get that promotion, so you say “yes” to that extra work responsibility. Or, you aim to please your significant other and say “yes” to run a few errands for them. But saying yes can leave you stressed because there are not enough hours in the day to take care of you. Self-care is important to maintain a healthy relationship with yourself. It produces positive emotions and boosts your mood, confidence, and self-esteem. Saying “no” is a form of self-care and reminds yourself and others that your needs are important too. So, before you aim to please others, think about your feelings first. If it will leave you feeling stressed or depleted, politely say no.

From physical health to mental wellness, here’s how to successfully make self-care your New Year’s Resolution.

1. Surround yourself with positive people

2. Get regular monthly massages

3. Read for thirty minutes a day

4. Learn to say no

5. Exercise for at least 30 minutes a day

6. Meditate or do deep breathing for five minutes a day

7. Write in a journal daily

8. Laugh at least once a day

9. Avoid overthinking

10. Shut off electronics/avoid social media first thing in the morning and before bed

Don’t Fear Change: Embrace It!

Wed, 26 Dec 2018 07:00:00 -0600

As we wind down another year, it’s always a good time to think about what you want to accomplish or change in the new year. We challenge you this year to take a “growth mindset” approach.

In its simplest form – taking a growth mindset helps you look for ways to grow and develop yourself. Hopefully, we don’t look back over the last few years and realize we are in the same place, physically, emotionally or any other aspect. It’s always good to keep growing and improving.

Let’s take a look at three things to consider when embracing growth and change.

Like getting ready to climb a mountain, we need to know where we’re heading and how we’re going to get there. As we’re getting ready to enter a new year – this is the perfect time of the year to set this intention.

Evaluate Where You Are Today
Looking back over the year, where are you today and what has changed. Did you learn new techniques for taking care of yourself? Did you learn new skills that help you in your personal and professional life? Also consider what you feel didn’t work. Looking at the projects or experiences that didn’t turn out as you had expected is just as important as looking at the projects or experiences that had a positive outcome.
What would you like to achieve in 2019?
Now let’s look at the new year. Where would you like to be this time next year? Not just in your physical health, but your financial, professional, spiritual health as well. Be realistic, but also stretch yourself beyond where you are comfortable today. After all, the goal is change!

Charting your path for success
Write out specific activities you will incorporate into your daily, weekly, and monthly calendar to help you achieve your goals. Don’t worry if things come up and your path takes an unexpected turn. Change often takes us to new places with even more opportunities to learn and grow.

Happy New Year!

The Essence of Calm

Wed, 19 Dec 2018 07:00:00 -0600

The Essence of Calm

Does this sound familiar? You’re checking your holiday shopping list, for the fifth time. You’ve discovered you’re missing several gifts and important items for tonight’s holiday party. As the days tick by on your calendar, the stress of getting it all done before your in-laws arrive is starting to mount.

It’s time for some wellness and self-care, and infusing some calm into your life, don’t you think? At Elements Massage we offer three exclusive essences to our service as part of AromaRitual®, a one-of-a-kind plus aromatherapy experience. These three essences include Calm, Refresh and Energize.

AromaRitual uses a unique application of aromatherapy to a massage therapy session, through pulse points, inhalation therapy and more. Helping to bring specific benefits, depending on the essential oils you choose, to your therapy. The benefits of this combination extend well beyond your therapy session, as the restorative effects of bringing your mind to the present, which will help your body respond to whatever ails it.

During this hectic holiday season adding a little AromaRitual Calm to your self-care can help you hit the reset button. This essence includes a subtle combination of lavender, nutmeg and black pepper working together to relax your mind and body. It is designed to help relieve you of tension pain and headaches through the powerful combined effect of scent and massage.

The benefits of essential oils and aromatherapy

The science behind the value of scent in healing isn’t new. Aromatherapy has a long history, with the extraction of aromatic essential oils from plants going back to the ancient Egyptians. “In 1910, a French scientist named Gattefosse discovered the healing power of lavender oil. This encouraged him to research other aromatic essences. He found that with the use of lemon, thyme, clove and other antiseptic oils, wounds healed more quickly and without infection. He called his medicine aromatherapie.” (Source)

Some other benefits?

Scent is a powerful stimulus for the brain, and can trigger powerful emotions including calm, relaxation, energy, and overall mood.
Stress and anxiety can be reduced significantly through scent.
If you have trouble sleeping, the calming effects of scents such as lavender can help.
Skin inflammations can be aided with essential oils, such as tea tree.
Peppermint oil has long been known to help with digestive issues.

Taking a time to renew your mind and body, with a little well-deserved self-care is essential to avoiding feeling overwhelmed during the holidays. Take a few minutes today to book your AromaRitual Calm service at an Elements Massage studio near you!

Tips for Saving Money During the Holiday Season

Wed, 12 Dec 2018 07:00:00 -0600

Tips for Saving Money During the Holiday Season

‘Tis the season for overspending! Between holiday travel, gifts for friends, family and colleagues, parties and so on, it’s easy to dig yourself into a financial hole over the holidays. The problem is this can add stress to the holidays and none of us need that!

According to a recent survey, the average American is going to spend $600 on gifts alone, for the 2018 holiday season. 25% of those same respondents admit they’ll probably incur some debt because of spending during the holidays. That’s a lot of extra stress!

So how can you avoid falling into the holiday debt trap?

1. Make a plan and stick to it

Well before you hit the stores, make a list of people you are shopping for this season and a budget. It can be tough to stick to it, particularly when the sale signs and impulse shopping hit you at the store or online, but it’s the key to staying on track. Just be realistic with it: if you trim the plan too tightly, you are bound to get frustrated and go over your limit! You might also want to set up an ‘extra’ fund, for items that you forgot about!

Your budget needs to include more than gifts too. There is always spending that people forget about during the holidays, such as extra food and wine for holiday meals, decorations, the tree, lights, traveling expenses and so on. Find ways to share the costs on some of these. if you’re hosting Christmas dinner, consider making it a potluck. Maybe the main dish is your domain, but your guests can bring some of the sides to take some of the stress off!

2. Track your spending

The only way to make sure you’re staying on budget is to track your spending. Ideally, you’ll leave yourself a little wiggle room of dollars and cents in case a last-minute gift needs to be bought, or you need more food for a few extra guests at dinner!

When you’re done shopping, or you’ve spent your budget, stop! And if you know you’re prone to being sucked into those last-minute holiday specials, leave something until later, like stocking stuffers. That way you can indulge your impulse without killing your budget.

3. Trim your gifting list

This doesn’t mean putting everyone on your ‘naughty’ list, but do you really need to buy a gift for your dentist, when a nice card will do? Trim your gifting list to the essential people: kids, spouse, immediate family, and very close friends. For other people, you can suggest doing a Secret Santa, particularly at work or with larger friend groups and extended family.

4. Look for free holiday activities

From ice skating at an outdoor rink or sledding at the local hill to taking a drive in the evening to take in all the beautiful holiday lights, there are always plenty of things to do during the holidays that won’t cost a fortune, if anything at all! It just requires a little research and planning on your part to dig up activities that your family would enjoy! Here are some other ideas to get you started:

Watch a holiday movie at home with cocoa and marshmallows
Go see a Santa, at the mall or elsewhere
Make one day of holiday baking a family affair: get everyone involved in baking, decorating and, yes, sampling!
Go caroling or take in a holiday show at the local school or church.
Go to the library and stock up on some holiday reading and DVDs

5. Give back

While the holiday season is expensive, it’s also a great time to remind yourself and your family that there are others who don’t have what you have. Make sure you take some time to do something kind for someone else. This is a great tradition with a lesson! Some examples can include:

Donate to a charity, like a toy drive so that other kids can have something on Christmas morning too.
Do some volunteer work: assemble care packages, work on a coat drive, collect donations for the local animal shelter.

6. Take care of yourself

There is something to be said for making sure that you leave something in the budget and in your time planning for a little self-care. The holidays can be stressful, so be sure to include a little something for yourself this holiday season. There’s nothing like a massage from Elements Massage to help hit the reset button. Visit our website to find an Elements Massage near you.

Need a Perfect Holiday Gift?

Wed, 05 Dec 2018 07:00:00 -0600

When you’ve got a long list of people to buy for, or when you’re buying for the “person who has everything”, gift cards make a great choice. (Especially Elements Gift Cards)

If you need convincing, read on! We’ve got three reasons why gift cards are THE gift that people love!

Just like cash but far less impersonal

Sure, you can hand your cousin an envelope with a couple of twenties in it but that doesn’t scream “warm wishes for the season”! With gift cards, you can show you’ve been paying attention!

Recipients can pick out gifts they really want and use it on their own schedule

A general gift card for a clothing store, or a Visa gift card, allows that one person on your list who has absolutely everything to pick out exactly what want. No returns, no hassles. Whatever gift they pick out is far more likely to be used because it’s exactly what they want!

And if someone leans to the more practical than the frivolous, a gift card for groceries, pet supplies or other items might be exactly what they need in the New Year. Especially if it’s on the heels of all their holiday bills!

You can give someone the gift of wellness. Like a gift card from Elements Massage!

Gift cards for “things” are the norm, but what about a service that someone could really use but might not buy for themselves? You know the type of person we mean. Like the busy new mom who really needs a day out of the house but won’t spend the money on herself? Help her, help herself. An Elements Massage gift card, for example, valid at over 240 locations nationwide, is perfect. In addition to making her feel loved, you’re giving her the gift of self-care. Massage therapy has many benefits, including: increased circulation, increased joint flexibility and pain relief from migraines as well as several other positive impacts.

When it comes right down to it, a gift card can be the most thoughtful, personal gift you could ever give!

PARTY! Client Appreciation Open House

Wed, 28 Nov 2018 05:00:00 -0600

Please join us for our

CLIENT APPRECIATION OPEN HOUSE
THIS Sunday, December 2^nd
2:00 p.m. to 7:00 pm.

We truly appreciate your business! So, we want to thank you for choosing Elements Massage Needham, and for helping to make us the number one massage studio in Needham!

We have a fantastic event planned, which will include:

Free Chair Massages
Delicious Hors D’oeuvres
Exceptional Wine
Live Streaming of Patriots Game
Special Gift Card Offers
- $30 OFF all Gift Cards for all clients!
- Buy One Get One Free Gift Cards - Members ONLY
- 3-Pack Sale for 1-hour sessions - 13% OFF
- 6-Pack Sale for 1-hour sessions - 22% OFF
- 12-pack Sale for 1-hour sessions - 36% OFF

We really look forward to sharing some holiday cheer with you; and celebrating our sixth year of year of providing top therapeutic massage services to Needham and the surrounding communities.

We hope to see you on Sunday, December 2^nd! Please join us for some Holiday Cheer!

All the Best!

Matt Simpson, Owner
Elements Massage Needham

What To Expect Before, During and After Your First Massage

Wed, 14 Nov 2018 07:00:00 -0600

Some people are nervous the first time they go for a massage, and that’s understandable. Questions come to mind like: What am I supposed to wear? Should I be speaking? Should the therapist? Will the therapist judge me on my physical appearance?

Here’s the thing: massage is meant to be therapeutic and enjoyable. You should be able to quickly get to the point of looking forward to a massage in much the same way you’d look forward to a holiday! It’s your moment to relax, rejuvenate and let go of stress. Here’s how:

Communicate with your therapist

Massage therapy isn’t a ‘one size fits all’ activity: you need to communicate with your therapist about the specific needs you have, what you’re hoping to get out of the therapy, areas that need to be worked on and any general questions that you might have.

The therapist is invested in making sure that you’re comfortable with and during your session, so don’t hesitate. If the background music is too loud or the therapist is applying too much pressure, you should feel free to say so!

Sure, you’re lying on a table semi-naked while a clothed professional standing over you; this can inhibit some people. But the keyword there is ‘professional.’ Your massage therapist isn’t there to judge you. They’re there to help you address your needs with a professional attitude and ability.

Learn what you like

It’s a good idea to experience different types of massage to see what appeals most to you, particularly if your goal is relaxation and stress reduction. This is another important aspect to discuss with your massage therapist. After a few sessions, you’ll have a better sense of what you like, what you don’t, and you’ll be more comfortable to communicate that with your massage therapist:

Massage therapy modalities include, but aren’t limited to:

Swedish massage - gliding and kneading of muscles with oil-based lubricants. While it is generally focused on relaxation, Swedish massage is therapeutic as it is effective for relieving tension, increasing blood flow and breaking down scar tissue
Myofascial massage - includes holding and stretching of the skin, with little or no lubricant, to engage the tissues.
Hot stone massage - your therapist will prepare you by starting out with some Swedish massage techniques, and then apply hot Basalt stones. These act like an extension of the therapist’s hands, releasing tension in your muscles.
Deep tissue massage - whether you’re an athlete or you sit at a desk all day, deep tissue massage is a therapeutic technique for relieving muscle pain by applying pressure to the layers of muscle, tendon and other tissues.
Learn more about these modalities here!

What level of undress is best?

That’s entirely up to you and what you’re comfortable with. It also depends on the type of massage you are getting. If you want a face down Swedish massage, you’ll need to remove at least your upper body clothing.

Massage therapists are experts with draping. The point of draping is for modesty and warmth, and to create a barrier between yourself and the therapist to maintain that comfort level. Basically, the only part of you that should be uncovered is the part that is being worked on.

What happens when the service is complete?

Your massage therapist will discuss with you what conclusions they drew from the massage: how often you should get a massage, what benefits you can expect to experience over the long-term, dealing with any soreness that results, and any self-care you can engage in between sessions that will help you, such as specific stretches for a particular muscle group.

Your massage therapist is focused on your health and your well-being. At the end of a massage session you should feel that the massage was beneficial and enjoyable and hopefully, already be already thinking about your next session! Take a moment to visit the Elements Massage website and book an appointment at one of nearly 250 studios, nationwide. Your body will thank you!

Time to Check In On Your Wellness Goals!

Thu, 01 Nov 2018 06:00:00 -0500

As we approach the start of a new year, now is a perfect time for you to look back at 2018, evaluate your successes and where you might not have hit the mark, when it comes to your health and wellness.

Your goals could include things like tackling your less than healthy eating habits by cooking more meals at home, establishing a fitness routine you can stick to and getting the physical care you need to deal with past injuries or illnesses. Maybe you didn’t track your wellness goals in 2018, so take a few minutes and think about you want to accomplish in 2019. Whatever your wellness goals are, it’s important to track them!

Tracking your wellness goals has advantages

Tracking your wellness goals helps you to decide on next steps, to keep yourself moving forward. If you write it down, it becomes real and you’re less likely to avoid it. Example? If your goal is to eat better quality food, made at home, from scratch, break that down into smaller steps and track them! Start with meal planning and go from there!

Tracking your goals also gives you feedback so you can make a course correction, if you need to.

Tracking also helps you to see your successes! If you have broken down your steps to wellness, you have something to celebrate when you achieve one. That’s always good for motivation!

Ask yourself these kinds of questions when you check in on your progress

As you are considering what is working for you and what isn’t (point 2, above) you should be asking yourself some specific questions:

What’s working in your health and wellness activities? What makes you feel better, stronger and more connected to your life?

What isn’t working for you and why? Look hard at where you are going off the rails and be honest. If you’re binge eating to deal with some stress, it’s time to look at other ways to manage what’s going on in your life.

Do you feel connected to your ‘why?’ This is so important! If you don’t feel connected to your purpose and why you are focusing on your health and well-being, you need to figure out why and what you can do to move forward.

Are you being kind enough to yourself, body and mind? Are you taking the time you need to accomplish your goals? Are you giving yourself a break when you deviate or are you beating yourself up?

Is it time to press the reset button?

Sometimes, we go way off course with our goals. Not taking care of ourselves, not sleeping enough, not drinking enough water or exercising enough. It’s all a slippery slope and you may not even realize that you’ve gone down this path until you’re already halfway down it!

If you do notice you’re way off, stop. It’s time to hit the reset button. Don’t waste a lot of time beating yourself up about it; instead, assess how you got where you are and make the decision to move forward!

National Entrepreneurs Day, Think About Your Health!

Thu, 01 Nov 2018 06:00:00 -0500

The connection between health, wellness, and your working life is deep. Stress from trying to achieve a usually elusive work/life balance, financial concerns, not working in a job that fulfills you… These are all aspects of our everyday lives that can affect our physical and mental health.

Tomorrow is National Entrepreneurs Day, so this is a great time to think about the benefits of becoming your own boss and the benefits of charting your own path.

Working for yourself creates personal fulfillment

At the end of a long work day, when someone else gains by your efforts, you might feel like you accomplished a lot of your to do list, but that doesn’t mean you’re feeling personally fulfilled.

The reality is that the average American works 47 hours a week, or 9.4 hours a day, according to a Gallup poll. That doesn’t include the after-work emails and other disruptions to our personal lives that come with our increasingly connected, digital environments. If you’re going to work hard, why do it for someone else? Why not do something that leaves you feeling tired but fulfilled, at the end of the day?

If you enjoy what you do and you have a passion for it, the time spent doesn’t feel like you’re losing out on something else. It feels like an achievement. And if your work happens to help others, that’s even better!

Working for yourself means flexibility

While entrepreneurs work an average of 60 hours a week, at least in startup mode, the advantage lies in the fact that they can prioritize their time and work in ways that are effective for them. How much is it worth to you to be able to take time in the middle of the day to see your child’s school concert? Probably a lot. The ability to inject some sanity in an otherwise busy schedule is what makes it all worthwhile.

Working for yourself means independence

Beyond being able to manage your time, working for yourself allows you to make decisions about your career, your business and directly influence the lives of others. There is a huge sense of accomplishment that comes from exercising control over your destiny.

Building a business from scratch is a tough proposition, which is why joining a franchise model like Elements Massage is a great opportunity. Be your own boss in an industry you can feel great about. With a low initial investment, a recurring revenue model and world-class support, Elements Massage is well-positioned in the growing health and wellness industry. You can learn more here!

The Amazing Benefits of Massage Therapy

Wed, 24 Oct 2018 06:00:00 -0500

With National Massage Therapy Awareness Week coming up from October 21 to the 27, we thought it would be a good time to review some of the benefits of massage therapy. You might have the perception that massage therapy is just about ‘feeling good,’ and you would be right, but that isn’t the whole picture!

Massage therapy isn’t a new practice and has evolved over thousands of years, as part of medical practice. References to massage have been found in Chinese medical texts, dating back more than 4,000 years.

Some of the benefits of massage therapy

Pain relief and management are at the center of what massage therapists can offer to clients. “Nearly 50 million American adults have significant chronic pain or severe pain, according to a new study prepared by National Institutes of Health’s National Center for Complementary and Integrative Health (NCCIH)” (Source)

These can include back, shoulder and neck pain, headaches, arthritis and fibromyalgia. While levels of pain are obviously subjective, a person’s individual reality can be improved through therapies like massage.

Pain that comes from other sources can also benefit from massage:

Post-operative / acute disease or condition related pain — in fact, pain related to the management of cancer, including lymphatic drainage pain that is very prevalent for breast cancer patients, can be relieved with massage therapy.

Maternal and newborn care — The stress that a mother’s body endures before and during delivery of a baby can be alleviated through massage.

Rehabilitation from injury — Ask any world class athlete and they’ll tell you that they’ve benefited from massage therapy at some point in their career! Beyond athletes, cardiac and joint replacement patients experience pain that can be helped. Even the pain from repetitive stress injuries that are work related, such as carpal tunnel syndrome, can be improved significantly.
Mental health — Stress and anxiety are just two examples of mental health issues that can be relieved with massage therapy.

There are no limits to the benefits of massage therapy when it comes to pain management and relief. And since pain comes in many forms, so does the help that massage provides.

Finally, National Massage Therapy Awareness Week is a good time for us to acknowledge the wonderful massage therapists who work at Elements Massage® studios across the country. Our Massage Therapists are truly dedicated to the work they do and we are grateful for the healing and pain-relieving abilities of their craft.

Give the Gift of Self-Care This Holiday Season!

Wed, 17 Oct 2018 06:00:00 -0500

It all starts November 22: Thanksgiving. Followed the next day by the shopping frenzy that is Black Friday. Over 30% of annual retail sales in the US happen between Black Friday and Christmas Eve. It’s a month long rush of holiday parties and events, holiday concerts and gift buying.

Self-care gifts are the new black

The irony is that the one thing that most adults want to find under the tree this year, wrapped in a box and a bow, isn’t more ‘stuff.’ It isn’t the latest kitchen gadget or the newest phone.

It’s time. Time to read a book, time to take a long, hot bubble bath. Time with friends and family, laughing and having a good… well, not to put too fine a point on it, time! We can’t actually give time to our friends and family, but we can motivate them to spend more time on self-care and improvement.

Here are some ideas to get your gift shopping done and your loved ones taken care this holiday season:

Give them the gift of care

New Parents — What about a gift card for a professional babysitting service, allowing your cousins who are new parents to get that all important date night into their crazy schedule? From a meal planning service to hiring a doula, there are so many ways you can give the new parents in your life the gift of time.

Your Parents — Your own parents might be needing a little help too. Perhaps you might want to book a housecleaning service, so that Mom and Dad can let go of that chore and have more time to indulge in their favorite hobbies? Get them a snow removal service or lawn maintenance package and remove that from their to do list.

Your Kids — Got kids who hate to clean? Give them a ‘No room cleaning for a week’ coupon book! They’ll love it! It’s the teenage version of the ‘get out of jail free’ card in Monopoly! Even little kids can benefit from extra time! What about coupons for extra screen time? Or plan surprise day trips once a month, visiting a new part of your city and playing the tourist! Making memories with your kids comes by spending time with them, not spending money on stuff.

Your Best Friends — Do they love massage and tea? Music and vodka? Movies and popcorn? Make them a basket of self-care items, including an Elements Massage® gift card, that suits their personality. This curated basket will remind them to take the time for themselves and enjoy their favorite things to do!

Of course, the best gift you can give this year is the gift of relaxation. Everyone on your list can benefit from calm, peaceful ‘me time’ and they will thank you for the reminder to slow down and relax. So, go ahead and get an Elements Massage® gift card for everyone on your list...and pick up one for yourself while you’re at it!

Getting a Jump on Holiday Stress

Wed, 10 Oct 2018 06:00:00 -0500

The stores are starting to get geared up for the holidays so now is a good time to plan how you’re going to manage a time period that is often fun but can also be stressful. Self-care tends to be the last thing on our already busy holiday lists of things to do, but it shouldn’t be. You can’t be present and enjoy the holidays if you’re worn out by November.

Start as you mean to finish

This is always good advice but never more so than at the holidays! Like a marathon, you need to pace yourself rather than burning all your fuel at the start and having nothing left for the end.

Some of us get so wrapped up in annual traditions and keeping to a schedule, that we forget to enjoy the moment. Remind yourself regularly that the point of the holiday season is to spend time with loved ones. It’s not the end of the world if the centerpieces aren’t perfect or if the turkey is dry.

Instead, focus on being present. You’ll get so much more out of your time with family if you aren’t thinking about your to do list!

Plan events but don’t over schedule

Yes, your Aunt Zelda is expecting you to visit but no, you don’t need to schedule that on the same day as three other events. It’s a tough thing to do, but prioritizing your holiday events and visits is important because you can’t be everywhere at the same time.

Get some exercise and plenty of sleep

Two major keys to reducing stress is to get some exercise and make sure you’re sleeping enough. That can be tough when you’re already going 100 miles an hour! The holiday period isn’t the time to start a new workout or training for your next half marathon, but if you are already working out, try and keep that in your schedule, as much as possible. The endorphins you’ll get from a good workout will carry you through any stressful moments..

Watch what you eat (and drink!)

Indulging a little at the holidays is normal and you shouldn’t beat yourself up about it if you do, but try not to overdo it.

Make sure you have a healthy snack before heading out to an event that will have a buffet; this helps to ensure that you don’t arrive starving and ready to inhale the table!
Mix your drinks! That is, you want to have a glass of water between drinks to both slow down your imbibing and also to stay hydrated. Warm homes, lots of good eating and alcohol can combine to dehydrate you more than you might realize.
Load up on the veggies and lean meats and moderate your intake of any refined sugars (pie, cake, candy, for example) and fats (fried foods, for example).

Take a time out and get a massage

This is one to put on your schedule as soon as possible! Book yourself in for a massage at an Elements Massage® studio near you. You deserve it and a little self-care will go a long way to help ensure you get the most out of this holiday season.

Experience the Karmic Effect of Being Nice

Thu, 04 Oct 2018 06:00:00 -0500

Be kind whenever possible. It is always possible. ~ Dalai Lama

Kindness is one of those attitudes that has a positive effect, not only on those around you, but also on you too! Acts of kindness, gratitude and cooperation activate the ‘feel good’ part of the brain, called the striatum. It’s the reward center, so it will react happily to an excellent meal or a hug from a loved one, leaving you with that that warm and fuzzy feeling that you get when you feel good about something.

Kindness should be viewed as an indispensable part of the healing process. After all, it’s been in the Hippocratic Oath (that doctors take) for over a century: “I will remember that... warmth, sympathy, and understanding may outweigh the surgeon’s knife or the chemist’s drug.” (Source)

In fact, kindness has been shown to lead to:

Less pain and faster healing
Less anxiety
Lower blood pressure

So how can you experience that ‘feel good’ feeling and share it with others?

Participate in National Do Something Nice Day

Yes, there’s a day for this! Today is ‘Do Something Nice Day’, so take the opportunity and go out and do something nice for someone else. You can do anything from pre-paying the bill for the car behind you in the line at the drive-thru to buying a gift card for a fabulous, relaxing massage for someone going through a stressful time. Even giving a friend a call you haven’t spoken to in a while counts!

Of course, you’re not restricted to being nice just one day of the year, so here are some other reasons and ways you can drop a coin in the ‘nice’ pond and spread the ripples all around!

Pay it forward!

Paying it forward is a way to ensure that kindness spreads! If someone has done something nice for you or said something that makes you feel like a million dollars, pay it forward and do the same for someone else! It’s an easy way to share the wealth that is kindness!

Smiles are catching!

You know how you will wince if you see someone getting a needle, or you might frown if you see someone being publicly humiliated? The same ‘mirror’ reaction is true of smiling. In fact, a big, wide, happy smile is infectious! You’ll feel positive and so will anyone who comes across you! That’s how you create the ripple effect of kindness!

Get your giggle on

Laughter is similar to smiling, in that it’s catching! You might find yourself laughing along with a friend, even if you don’t know what they’re laughing about! And laughter is a known stress reliever, so why not have a giggle with some friends?

Cheer someone up!

The act of helping someone else turn a frown upside down will have positive effects for both of you! Not only do you feel good because you’ve helped someone else but you’re likely to react to their positive response, which will double the good mood effect! Empathy is a powerful emotion, so exercise it a little!

Think twice before you snap at someone

Kindness isn’t always about an overt act. Sometimes it’s about not doing something. No matter how hard your day has been or how stressed you are, keeping the idea of showing kindness first in mind will help you to control the urge to snap at someone.

Finding a way to spread a little kindness isn’t hard; all you have to do is commit yourself to doing it and you’ll see the opportunities present themselves left, right and center! Be the start of a kindness ripple effect: it will come back to you again and again!

Staying Healthy Through the Change of Seasons

Tue, 18 Sep 2018 06:00:00 -0500

As the weather starts to change and get cooler, so do viruses! They come out of their summer hibernation and begin to look for warmer hosts, like our bodies! With the start of school and spending more time indoors in inclement weather, passing those viruses along to one another becomes more likely too.

There are several ways you can minimize your chances of picking up a cold or flu virus, with just a little more self-care and effort.

Wash Your Hands!

Your mother has probably been saying to this to you for as long as you can remember, but it’s true! The single best way to avoid catching a cold or flu virus is to wash your hands regularly, with soap and hot water. You can’t help touching surfaces that might have a virus laying around but if you then go and touch your face, you could be on your way to a sneezy good time. Your nose, mouth and eyes are where they get in most easily and if you’re a nail biter, you need to get that habit under control!

Cold and flu viruses can remain active on hard surfaces for up to 24 hours (less on soft surfaces like fabric or clothes), so it’s not hard to imagine picking one up! If you can’t wash your hands at some point, make sure you have sanitizer handy so you can eliminate most of the germs!

Get a Flu Shot!

No, the flu shot does not give you the flu. But when you live in a society, there is something called ‘herd immunity’: if most people got the flu shot, less people would get the flu. There are some among us who cannot get the shot—young babies, immunocompromised adults and others; they would be protected by the herd!

By getting the shot, you are doing your bit to leverage the effects of herd immunity and protecting yourself at the same time. Remember that the flu shot only takes effect about two weeks after you get it, so don’t wait too long after those first leaves start falling to the ground!

Get Enough Sleep!

People who are sleep deprived tend to be more susceptible to viruses as their immunity is down a little. It’s not just about how much sleep, either. The quality of the sleep matters too! And if you do get sick, a lack of sleep over an extended period of time can make it much harder for you to recover quickly. Getting 7-8 hours for most adults is ideal, so if you’ve been whooping it up all summer, it’s time to get back to basics and put yourself on a sleep schedule. Your body will thank you for it!

Get Some Exercise!

Staying active is a great way to ward off cold and flu viruses. How? Your body’s immune system—which fights the viruses—gets a boost when you are active and fit. No need to gear up for a marathon to get the positive effects of exercise, either. Just moderate, regular activity will go a long way to keeping you sniffle free this coming cold and flu season.

None of these tips are difficult to manage or do: it’s just a matter of consistency and putting yourself first. Self-care isn’t a bad word: it’s essential!

What Massage Can Do to Help Alleviate Tension Headaches

Tue, 11 Sep 2018 06:00:00 -0500

You’ve got three deadlines at work, you’re trying to pack your house for a move and your child just announced he’s not feeling well. Any ONE of those could send you down the path of a tension headache but all three together will definitely pack a punch.

What is a Tension Headache?

According to the Mayo Clinic: “A tension headache is generally a diffuse, mild to moderate pain in your head that's often described as feeling like a tight band around your head. A tension headache (tension-type headache) is the most common type of headache, and yet its causes aren't well-understood.” (Source)

You’ve probably had many of these so far in your life, and in fact are twice as likely to have had them if you’re a woman. While the pain can range from just a nagging pressure to a persistent aching, an important distinction in tension headaches is whether you get them occasionally or all the time. In other words, whether they’re ‘episodic’ or ‘chronic.’ Chronic tension headaches are defined as 15 or more headaches per month, over a period of three months.

Why is that important? Because how you treat them will likely be different. While you might choose to deal with an episodic tension headache with medication, longer term use of painkillers like ibuprofen or acetaminophen (Advil or Tylenol) have side effects too, including damage to the stomach lining, other gastrointestinal issues and more. A longer-term solution for chronic tension headaches should instead include a good dose of self-care, as well as massage therapy.

What Causes a Tension Headache?

No one really knows for sure, but one thing that is certain is that stress is a trigger. Other triggers can include hunger, low iron levels or even fatigue! So obviously, one way to help alleviate or prevent tension headaches is by eating balanced meals, getting a good night’s sleep and avoiding stress. That said, since our busy lifestyles of work deadlines and personal challenges aren’t likely to get easier, you need to find other ways to de-stress, unwind and relax.

How Can Massage Help with Tension Headaches?

A study outlined in the American Journal of Public Health noted that a structured course of massage therapy sessions, muscle specific—neck and shoulder areas—and focused on corresponding trigger points, resulted in a significant reduction in the frequency and duration of tension headaches for chronic sufferers.

And even better, these benefits were experienced not just in the first week after the four-week treatment period started, but was an ongoing benefit throughout the study and even beyond. The longer-term effects, rather than short term ‘one off’ benefits of medication, demonstrate the value in massage therapy as a treatment for tension headaches.

“The main message here for tension headache sufferers is to put together a series of targeted massage sessions which seek to alleviate the muscle tension and accumulated stress contributing to the cause of the headaches,” says Elements Massage Chief Wellness Officer, Eric Stephenson. He adds, “committing to multiple sessions over a short period of time can yield cumulative effects which can be felt in decreased frequency, duration and pain levels.”

Since massage has so many additional benefits, beyond the treatment of headaches, including reduction of stress, muscle tightness and myofascial release for restoring full range of motion, massage therapy is a positive choice, with no negative side effects!

Find an Elements Massage Studio® near you to set up an appointment with a trained massage therapist who can help you reduce your tension headaches, now and in the future.

Five Self-Care Practices to Schedule Into Your Week

Wed, 05 Sep 2018 06:00:00 -0500

Stress. It’s a part of daily living, for most of us. We’re taking care of kids and homes, work and friends but, more often than not, we forget to take care of ourselves.

Self-care is vital, however. Without it, you can become unmotivated at best or burnt out and plain unhealthy, at worst. Taking care of yourself by adding some stress relieving activities into your weekly schedule isn’t selfish or self-indulgent. It’s crucial to your physical and mental health! You can’t be a good parent, child, sibling, friend or worker if you’re tearing your hair out at the root and losing sleep!

While everyone’s idea of relaxing or unwinding is different, here are five ways that you can add self-care to even the busiest schedule:

Read a Book or Meditate

Going to a different time and place, a world that is not your own, is a great way to de-stress. Spend some quality time with a cast of characters that keeps you laughing or turning the page to see what happens next. Whether you read an actual book, or you plug into an audiobook while doing other things, you’ll be surprised how occupying your mind with a story helps to bring your shoulders down from around your ears!

If reading isn’t quite your thing, you might find yoga or meditation to be more your style. The point is to calm your mind and focus your energy. It’s rejuvenating and relaxing in a way that you can’t otherwise imagine!

Get a Massage

“Brush aside any thoughts that massage is only a feel-good way to indulge or pamper yourself. To the contrary, massage can be a powerful tool to help you take charge of your health and well-being, whether you have a specific health condition or are just looking for another stress reliever.” ~ Mayo Clinic

The Elements Way^® is designed to deliver a personalized experience in every aspect of your massage. How do we do that? We start with clear communication about your therapeutic needs begins when the appointment is scheduled: you tell the studio as much about what you want, what you expect and on what areas you would like us to focus.

That information allows our independently owned and operated studios to match you with a therapist whose skill set will deliver the massage you have need and want. Elements Massage™ studios know what their therapists are best at, and they know that you deserve a therapist who will meet your expectations. The personalized match will ensure that you get exactly what your body, and mind, requires!

Have a Laugh with a Friend

Charlie Chaplin said it best: “A day without laughter is a day wasted.” The best way to get in a good giggle that helps melt your tension is by meeting up with a good friend over coffee or a drink and just chatting. Nothing serious, nothing momentous. Just a great time with a good friend.

Take a Walk

Nature has a way of putting all the cares of the world you are carrying on your shoulders into proper perspective. With a jaunt in among the trees, even if it’s a local park and not a forest hike, will help you reconnect with the quiet within you that can bring you some peace.

Unplug From Your Tech

The non-stop 24/7 news cycle and social media have converged to create a world where we feel we need to know everything, every minute of every day. Give yourself permission to tune in to your friends and family by creating some time where you unplug and disconnect from all of that. Suddenly, you’ll notice things you haven’t seen in ages: a bird in flight, a butterfly, the extra three inches your kid grew since last year… It’s all worth it!

When you have limited time, the fast track is through the hands of a qualified massage therapist. Schedule an appointment today at Elements Massage® and you will be on your way to the breather your body and mind need!

ATTITUDE REALLY IS EVERYTHING: 5 Steps to Take Today to Be More Positive

Wed, 22 Aug 2018 06:00:00 -0500

In our lives there are always going to be circumstances out of our control, but one thing we do have a full say in is our attitude. Charles Swindoll famously said, “Life is 10% what happens to me and 90% how I react to it.” Regardless of what we are going through in our day, we can choose to face it with a positive outlook and that in itself will help you have more satisfying and fulfilling days. Having a positive attitude is a simple adjustment, but it can only happen with intentional choices each day.

Here are 5 ways you can truly change your attitude.

1. Smile

The act of smiling literally makes you feel better. Smiling releases neuropeptides (tiny molecules that allow neurons to communicate) that work to fight off stress. Research also shows that smiling releases the feel-good hormones that relax your body and lower your blood-pressure. Smiling is contagious and relaxes other people when they see you and helps build connection. Try it! Smile at someone today and see if they smile back.

2. Reframe

When we view something difficult in our life, we have a choice in how we view it. Oftentimes, we go to the most negative scenario, and ultimately, we set ourselves up to fail. When we reframe the circumstance, we are choosing to view the situation in a positive way. Instead of calling it an obstacle, we can call it an opportunity for growth or learning. Instead of calling someone a difficult person, we can call them a person who has something going on that is difficult in their lives. Reframing doesn't change the circumstance, but it does change how we will react to it.

3. Gratitude

Bréne Brown in her book Daring Greatly, says, “Gratitude is a spiritual exercise.” She writes, “When you are feeling anxious or fearful, simply call it out and add ‘and I’m grateful for…’.” We can easily go through our day and miss all of the good because we are consumed with fear, frustration or irritations. Keep a gratitude journal and reflect back on the things that happened in the day that made you smile. Start each day looking for the good in your life and soon this becomes your filter. Look at the difficult things in your day and see if you can find ways you can grow from them. Find gratitude prompts on Pinterest like this one that lead you to a grateful spirit each day.

4. Kindness

Oftentimes our attitude suffers because the only person we think about is ourselves. When we can look outside of ourselves to others and find ways to bring happiness to them, it helps our own attitude. It always feels good to help someone else out. Make it a goal each day to do one act of kindness for someone. Here is a great list of random acts of kindness to help get you started.

5. Boundaries

We all know there are people in our lives who can find something to complain about in every situation. It’s just their filter on life. The key is to spend as little time as possible around those people. It’s important for your own well-being to set boundaries with those people. It is also important that you keep tabs on your own attitude when you are around negative people. If you find that a certain person keeps bringing you down, even with boundaries, it may be a relationship that you need to walk away from.

“Attitude is a little thing that makes a big difference.” Winston Churchill

Make a few simple choices each day to help maintain a more positive outlook and attitude. You’ll see that people will want to be around you more, you’ll enjoy life more, and you’ll feel better physically, mentally and emotionally.

How much do you tip a massage therapist?

Wed, 15 Aug 2018 06:00:00 -0500

It can sometimes be difficult to relax when you have so much on your mind. You may spend the first few minutes of a massage just trying to clear your mind and let go of the worries of the day. The last thing you need to be worrying about is if you brought money for a gratuity, if you should tip or how much you should leave the massage therapist at the end. We want to help you take the guess-work out of tipping your massage therapist so you can fully relax and let go of all worry.

STANDARD IN THE HOSPITALITY INDUSTRY

Massage therapy performed in a hospitality setting such as a spa, studio or retreat is considered a service and therefore, it is proper etiquette to tip your massage therapist at a hospitality rate of 20%. A portion of your payment for the massage goes to the overhead costs including facilities, equipment, and other business costs. A massage therapist receives a portion of your payment, but your therapist is not being paid directly by you. Of course, gratuities are a personal decision and are considered a “thank you” and are not required.

YOUR SATISFACTION LEVEL

A good massage therapist works hard to ensure you are getting the most out of your experience. Through creating a calm and relaxing environment and spending time with you beforehand to understand your personal needs, your massage therapist aims to give you an unforgettable, customized massage. Your tip should reflect how satisfied you are with your experience. If your therapist went above and beyond, let them know you are highly satisfied with a more generous tip. If it was average or not what you were expecting, tip accordingly. If you weren’t satisfied at all, Elements Massage® offers the Elements Promise™ which guarantees that if you aren’t completely satisfied with your massage, you will receive the next massage free.

CASH or CREDIT?

Most service providers are going to prefer cash since they can take that home with them the same day, whereas a tip on a credit card may be added to the provider's paycheck later. If you pay in cash, most massage therapy locations will provide an envelope for you to place it in and hand it personally to the therapist. If there are no envelopes, it is perfectly acceptable to hand the tip discreetly to the therapist with a warm “thank you.” Sometimes clients may prefer to hand it directly to a therapist after they leave the treatment room as an immediate show of appreciation.

A gratuity is a great way to show value and say thank you to your massage therapist. Other ways you can appreciate your massage therapist are referring them to your friends and giving them a good rating on review sites like Yelp and Google. Your feedback is valuable and when you take the time to share how the massage therapist has helped relieve your pain or help you to relax, it is appreciated. Your words and acknowledgment of their service can have a huge impact on their day.

There is no limit to the way in which gratitude may be expressed. A gratuity is just one of the ways appreciation may be shown for the value your massage therapist adds to your life.

HOW TO STOP IN A WORLD THAT DOESN’T

Wed, 08 Aug 2018 06:00:00 -0500

What do you think of when you hear the word, “RELAX”? Swinging in a hammock on a warm summer evening? A warm bubble bath with your favorite book? Do these images make you laugh when you think about the reality of your own chaotic life filled with chasing children or meeting deadlines?

Relaxation is one of the greatest things you can do for your overall health. It releases stress, calms your body, and gives your mind a chance to stop and catch up to the world around you. National Relaxation Day is coming up on August 15^th, and we have a few ideas on how to take a moment to stop in a world that doesn’t:

Add One Thing

We often set lofty goals when we want to try something new. And if relaxing is new to you, you may set your goals too high and then give up altogether. Choose one thing to add into your life this week that brings rest.

Schedule an appointment for a massage at Elements Massage®.
Pick one night this week to turn off the screens and get out in nature.
Pick one book from the library that you would like to read this month.
Select one day this week to try and sleep in - don’t plan anything in your schedule before 10AM.

Start with one thing and see if you can stick with it.

Schedule Rest

Rest will never find you. You have to find it and be intentional with keeping it in your regular schedule. Build margin into your daily routine. Instead of packing your schedule down to the minute, give yourself a 20-30-minute space between meetings or activities and use those minutes to take some deep breaths or do some stretches or drink a cup of water or tea. Taking a 1-hour nap may not be realistic in your day but giving yourself 15-20 minutes for a power nap could give you the rest you need. There are powernap apps like PZIZZ that allow you to set the number of minutes and the app guides you into a restful (and short) nap.

Change Your Mind

Somewhere in our culture, the idea of rest and relaxation has gotten lumped under the category of laziness. Relaxation has become a shameful word associated with not working hard. The reality is, regular relaxation has a much greater impact on your productivity than staying busy. In fact, in a recent Harvard Business Review article, the psychological and physical problems of burned-out (overworked) employees cost an estimated $125 billion to $190 billion a year in healthcare spending in the United States. And a simple prescription for preventing burn-out is regular relaxation. So change the way you think about rest and relaxation. Practice more self-care and consider that the most productive thing you can do.

Relaxation is beneficial to your physical and mental health as well as your productivity. Yet it is often the first thing that we forget about in a world of demands. Let this upcoming National Relaxation Day be a reminder to schedule time to be still and focus on relaxation as a priority. Visit RelaxWithElements to learn additional tips and be sure to schedule a massage this week to… just relax!

How to Relieve Neck Pain with Massage

Wed, 01 Aug 2018 06:00:00 -0500

Neck Pain is Common

Neck pain is extremely common. An estimated 50% of adults report having neck pain each year. It’s one of the main reasons people make an appointment for a massage. Whether you wake up with a sudden crick in your neck or have been experiencing persistent discomfort, pain in your neck affects your daily living.

Neck pain often brings anxiety since the neck and spine areas can seem vulnerable. Chief Wellness Officer of Elements Massage®, Eric Stephenson, has practiced massage for over 20 years and has learned much on the subject of neck pain and how massage can help bring relief. In an article in Massage Magazine, he explains some reasons behind neck pain and four ways massage can help.

Massage Brings Relief

“Massage around the spine can be soothing as muscles around the cervical spine may alleviate tension within the neck.” Stephenson explains. You don’t just need an intense massage to help the pain, any amount of touch and relaxation massage can have a beneficial effect on your neck pain.

Stephenson goes on to explain that different areas of the body are connected to others. The lower back is actually connected to the feet is one example. Spine care is important because it not only affects the immediate area but can have an impact on the entire body.

Prevention is Key

Stephenson suggests that one of the most important effects of massage on neck pain is the power of prevention. Massage is not just for managing pain, but for reducing the need for it before an accident or trauma ever happens. “Research shows that the client’s emotional and physical health before experiencing a trauma like a car accident or sports injury has a lot to do with how much pain they will experience afterward.

Researcher, Karen Sherman, senior scientific investigator at Group Health Research Institute in Seattle found that the frequency and length of massage session also impacts the results of relieving neck pain. Sherman reports a 60-minute session one to three times a week significantly improved the outcome of relieving neck pain over a 30-minute massage. Her study, which tested the effects of a month of massage, is published in the March/April issue of the Annals of Family Medicine.

Find an Elements Massage Studio® near you to set up an appointment with a trained massage therapist who can help you with both alleviating neck pain as well as helping you prevent it in the future.

Self-Care: Learning to Say NO

Wed, 25 Jul 2018 06:00:00 -0500

Our lives are filled with decisions. Big ones, small ones, ones we make without even realizing we made them. From what to eat for lunch to who you want to marry. The ability to make a decision can be both empowering and paralyzing because every time you say YES to something, you are saying NO to something else.

Saying no is often very hard to practice. We hate letting people down or disappointing a friend or co-worker, but we can’t say yes to everything. Finding balance in our lives is key to living well. Saying no is an important skill to acquire in order to maintain healthy relationships and boundaries. Here are a few key guidelines to practice when you have to let someone down.

Take Time to Listen

When someone asks something of you, the desired reaction may be to put your head down, don’t make eye contact and try to dodge the request. Perhaps you don’t text back or don’t pick up the phone. But one of the best ways to show value to someone is by giving them time. Take time to listen to their request and use your words to validate their request even if it isn’t something you can do. The let-down will be far less harsh when they know you have taken the time to listen to them.

Provide an Alternative

Instead of thinking about a request in light of what you can’t do, think of what you can do. A friend may invite you to go on a weekend getaway and you know you can’t be away from home for that length of time. But how much time do you have for that friend? Provide another alternative that works with your time and margin. By providing an alternative, you are letting them know that it’s not personal, while also being able to stay in control of your schedule.

Don’t Make Excuses

When we say no, we often feel like we have to provide a list of disclaimers and reasons. But the truth is, we don’t. Sometimes we don’t have a valid reason for not wanting to do something, so we end up feeling guilty and making things up. Instead, practice simply saying “no.” If someone invites you to something and you just don’t want to go, give yourself permission to say, “I’m sorry I won’t be able to make that event. Thanks so much for the invite.” The plain truth will always stand stronger than a “no” littered with fake excuses and made up justifications.

What can you say no to this week? Give yourself permission to protect your time and schedule in an effort to take care of yourself. When you have the freedom to say no, you are saying no to a life of unnecessary resentment and guilt.

Massage Therapist Highlight: Heather White

Wed, 18 Jul 2018 06:00:00 -0500

This week, we are highlighting Heather White, one of our talented Elements Massage® Massage Therapists!

Heather works in the Elements Massage studio located in Murfreesboro, Tennessee and she’s been a licensed Massage Therapist since 2004. When we spoke to Heather she shared with us, why she became a Massage Therapist. For Heather, it was important to be in a career and an industry that helped make a difference in people’s lives.

We asked Heather what she loves most about her job - she said, she loves seeing the results her clients experience from their massage treatment. “I can tell a dramatic difference from my work in under an hour. Of course, I think longer sessions for clients are better!” She also loves the work environment. “My team is awesome, and even if a client comes in and is having a bad day, they are still happy to walk in and see us!”

She also enjoys working at Elements because of the centered approach around the client experience. “The staff at Elements Massage makes my life very easy. They take care of everything for me. That’s why I say that I don’t just work for Elements, Elements works for me.”

With 14 years of experience, Heather knows what it takes to make a client feel comfortable in their session – regardless of if it’s their first time or if they’re a member of Elements Wellness Program and have a consistent massage routine. During our interview with Heather, she spoke about how important it is to her, as a massage therapist, to ensure her clients feel comfortable. We asked her, from her perspective, what makes a massage therapist stand out from the rest – and she stated, “being a good listener is really important as well as the ability to perform multiple types of massages to fit what the client’s needs.”

Heather enjoys many hobbies outside of the studio, but gardening is her favorite. She loves studying plants and their healing properties.

We’re proud to have such talented massage therapists like Heather who are a part of our community.

Elements Massage individually owned and operated studios across the nation are looking for Massage Therapists to join their teams! Visit elementsmassage.com/careers to view job opportunities near you.

Come See What Makes Elements Massage Different!

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Pain Relief with Trigger Point Massage

Wed, 11 Jul 2018 06:00:00 -0500

Is chronic pain, migraines or sciatica something you live with or combat on a daily basis? Maybe you’ve sought out medication or physical therapy to help find relief from these pains but it still persists. Trigger point massage is a great complement to heal your body and bring comfort.

What is Trigger Point Therapy Massage?

Trigger point therapy taps into the body’s internal web of muscles and tissues to unlock common chronic and injury-related pains caused by tension and stress. When tissues remain in a contracted state for long periods of time they can harden and create little nodules that massage therapists can pulsate and feel during a trigger point massage. The massage unlocks the source of the knots that lead to the chronic pain you experience.

Is Trigger Point Massage Right for Me?

You don’t have to be experiencing high levels of pain to benefit from trigger point massage. For many people, normal daily activities over time, can cause strain and promote the build-up of stress and tension in your muscles. If you have a job where you use the same muscles over an extended period of time, things like driving a car long distances, typing on the computer for hours a day, or overdoing it in your daily work out, you could be at risk to overextending your muscles and creating tension. The purpose of trigger point massage is not to cause pain, but rather to help reduce pain and heal injuries before the pain gets unmanageable.

If injury or pain is something you already are dealing with, myofascial trigger point massage would be beneficial to your healing. Common muscular conditions and injuries including sciatica pain, plantar fasciitis, shin splints, migraines, chronic pain can all be helped through trigger point massage.

It is important to find a well-trained and informed massage therapist to help you customize your trigger point massage therapy plan. You can find a therapist that is right for you at one of our Elements Massage Studios®. You can find out more about trigger point massage and if it is right for you, here. Don’t live your life in pain - find healing through the power of massage.

MENTAL HEALTH, LONELINESS AND MASSAGE

Thu, 05 Jul 2018 06:00:00 -0500

It is estimated by the World Health Organization that depression will be the disease with the biggest global burden by 2030. A survey created by Cigna found that “more than half of the 20,000 survey respondents said they sometimes or always feel no one knows them well. And 2 in 5 felt like they lack companionship, that their relationships aren’t meaningful, and they are isolated from others.”

In addition to these findings, the survey also reported the younger generation (Generation Z, adults ages 18-22) felt lonelier than the older generation. Meaning this epidemic will only continue to grow unless intentional steps are made to help combat loneliness and address mental health issues.

People are now turning to find positive outcomes through total mind and body approaches such as massage therapy. Because of the power of touch, massage therapy has become an additional treatment option for many mental health conditions. However, many consider massage as a way to treat physical pain or something only to indulge in while on vacation. But statistics from the American Massage Therapy Association (AMTA) show that massage is now being considered by the public as a treatment for total mind and body health. The AMTA study showed 88 percent of people view massage as beneficial to overall health and wellness.

There are many other ways massage therapy has been found to help the mind-body connection. Elements Massage® also offers a brand new multi-sensory experience that includes Aroma Ritual™. The combination features the application of essential oils to powerful pulse points, traditional inhalation and more. These special blends of essential oils bring the mind to the present and can help create feelings of peace and calm.

Whether you choose an aromatherapy service or work with your massage therapist to develop a customized plan, it is important to recognize the need to address both your mind and body when seeking to improve your mental health. During a time in our history where depression, loneliness, and anxiety are at its highest, it is important to take care of your mind and your body so that you can live your best life.

Click here to find an Elements Massage studio near you.

How Massage Can Increase Flexibility

Wed, 20 Jun 2018 06:00:00 -0500

Stretching and maintaining our flexibility is a critical part of our overall health. We know it’s important, but many don’t take the time to stretch daily or to include stretching in their exercise program. In addition to regular stretching, therapeutic massage is extremely beneficial to maintain and even increase your flexibility.

Flexibility becomes reduced for many reasons. It can be when we don’t stretch or use our muscles or when muscles are over-used, tight or inflamed. After exercise, lactic acid can build up and decrease your range of motion. When flexibility is reduced, we notice restriction of movement and increased pain.

Therapeutic massage will help both your muscles as well as your joints. Massage keeps your joints more fluid and makes them less injury prone. There is an extra benefit of helping to break up knots in muscles and tissues that restrict movement.

Some of the most common types of massage to help increase flexibility include:

Deep Tissue
Sports Massage
Therapeutic Massage

While there are many similarities, each type of massage brings on a slightly different result. Deep tissue massage varies in pressure depending on your personal preference. It focuses on the soft tissues around your body and is great for relieving muscle tightness and inflammation.

Reducing restriction and increasing elasticity are some of the main benefits and focus of sports massage. Your massage therapist will typically focus more effort on the muscles, connective tissues, tendons, ligaments and joints associated with the particular sport you are involved in. It can be more vigorous or intense than a deep tissue massage and it increases the muscle’s temperature.

Therapeutic massage will manipulate muscles and aims to relax and loosen them increasing flexibility and relieving stiffness and pain.

Working regularly with a professional massage therapist, with the goal of increasing your flexibility, is a great way to avoid pain and injury and maintain optimal health and wellness.

Your Elements Massage™ therapist will customize your massage so they concentrate on the parts of your body that are causing you pain or where movement is restricted. This Elements Promise™ guarantees that you’ll be satisfied with your massage. Visit elementsmassage.com today to find your local studio.

YOUR BEST MASSAGE

Wed, 13 Jun 2018 06:00:00 -0500

For many people, a massage is often something you get on vacation or give as a one-time gift. While those are great ideas that will give you relaxation for the moment, a true therapeutic massage program will do more than just relax you. It will improve your overall health and wellness. What makes Elements Massage® stand out above the many massage studios and therapists? Elements, offers our clients a Way, a Promise, and a Program.

The Elements Way®

Our specially trained therapists take time to listen and communicate with you

so that each session is tailored to meet your specific needs. It begins when you are scheduling your appointment, you will be asked questions about what you are looking for and what specific needs you have. The independently-owned and operated studio will gather your information and connect you with a massage therapist whose skill-set will deliver the massage that’s best for you. That’s the Elements Way.

The Elements Promise™

Elements also offers The Elements Promise that guarantees the massage you receive will meet or exceed your expectations, or your next massage is free. In addition to a personalized massage, you will also receive therapeutic relief. More than a traditional massage, our specialized approach to massage therapy ensures an experience steeped in relaxation and rejuvenation.

The Elements Program™

Elements offers a monthly program that allows you to customize your experience based on your needs and desires. Whether you are coming in just for the chance to relax, or if you have specific health issue you are wanting to find relief from, our trained therapists will help you determine the most effective program. The Elements Wellness Program offers a month-to-month membership, with one session per month at a discounted rate. You also have the option to add additional sessions at your member rate. If you skip a month, your massage rolls over to the next month at no additional charge.

While there are many massage options available to you, Elements stands head and shoulders above the rest. Contact an Elements studio near you and make today the first day of better health and healing.

LAST MINUTE GIFT GUIDE FOR FATHER’S DAY

Wed, 06 Jun 2018 06:00:00 -0500

Father’s Day is just around the corner and we know you want to find the perfect gift for your dad. The tie has been your staple for the last few years – and now you’re feeling stuck. You’re looking for the perfect gift that lets your dad know how thankful you are for him and you keep coming up short. Look no further, we have the perfect Last-Minute Gift Guide for Father’s Day!

For the dad who loves gifts made with LOVE…

We found a great website, filled with easy and creative Father’s Day DIY gift ideas. From coupon books to free printables and photo frames, your dad will see the time and effort you took to make his day special.

For the dad who loves sports…

If everyone knows who your dad’s “teams” are, then you can’t go wrong with adding sports memorabilia to his collection. Ebay is a great place to find good deals on hard to find collectable items.

For the dad who loves quality family time…

If spending time with family is a high value in your home, gifting your dad with a “family experience” is the way to go. Buy tickets to a local sporting event; plan a family game-night and order in his favorite take-out dinner; buy tickets to a Clue Room or Escape Room experience in your town; search Facebook for “Events” in your area and find a unique hometown experience to go to together. No matter where you decide to go, make sure you put your phone away (unless its for a family selfies) and enjoy the time together.

For the dad who doesn't have enough time to do everything…

If your dad has a list a mile long of things to get done around the house, but never has the time to get them done, why not make a coupon book of things you can help take off the list? Offer to mow the lawn or clean out the garage. Recognizing the work he does for your family and offering to help will mean the world to him!

For the dad who needs to relax…

If your dad is always on the go and constantly under pressure, getting him a gift that forces him to relax might be exactly what he needs. Buy him a gift card to Elements Massage® and give him the gift of taking care of himself. Once he experiences the benefits of massage, he will see that a dad who feels better is a better dad.

Whether it’s gifts, time, an experience or words of affirmation, make sure your dad knows how thankful you are for him!

THE POWER OF FORGIVENESS

Wed, 23 May 2018 06:00:00 -0500

“Not forgiving is like drinking rat poison and then waiting for the rat to die.” Anne Lamott

Forgiveness is a word that gets used a lot in our culture but is often misunderstood. Many times, we equate forgiveness with becoming friends with someone who has hurt us or forgetting every pain that person may have caused in our lives. When we approach forgiveness in these terms, it seems impossible and unfair. But forgiveness is more of a state of mind. Forgiveness is just releasing the desire to punish someone for an offense. It’s the act of letting go of responsibility to take revenge and allowing yourself the power and freedom to move forward in your life.

Many times, the act of forgiving someone helps transform feelings of stress, sadness, hurt, and even depression into feelings of healing and peace. There are physical benefits to forgiving others.

Holding on to resentment and seeking revenge never helps the offended. In fact, there are studies that have shown that revenge increases stress and dampers health and immunity. Many times, revenge is our natural response as humans. When someone hurts us, our first instinct is to hurt them back. It just seems easier, but we don’t want to do what’s easy, we want to do what’s best for our health and well-being. There is a higher, healthier calling to live above the getting even. Just as Confucius says, “Before you embark on a journey of revenge, dig two graves.”

Forgiveness is an incredibly empowering gift that you can give to yourself. Forgiveness takes away the power from the one who hurt you. Forgiveness says, “My thoughts and actions and feelings do not have to be determined by what you have done or said to me.” Of course, forgiveness does not mean being a push-over or going back to someone who has hurt you physically, or emotionally. But forgiveness lifts your head up and allows you to take the higher road to a healthier you.

Who do you need to forgive today? Is there someone in your life that you need to release? Take that step today by making the conscious decision to let go of responsibility over their life.

*If you are in a physically abusive relationship, please let someone know. Or you can let someone know immediately by visiting the National Domestic Violence website.

Massage Benefits for Arthritis Sufferers

Wed, 16 May 2018 06:00:00 -0500

For many people with arthritis, there are days where the pain is hard to manage. In addition to the physical pain, there is also psychological turmoil and stress that comes along with living with chronic pain. Massage can be an excellent complement to help reduce physical pain and to bring peace and calm to an anxious mind.

According to Tiffany Field, PhD, director of the Touch Research Institute at the University of Miami School of Medicine, the effects of massage for arthritis sufferers has been significant. ( http://www.massagemag.com/News/2006/January/125/Tiffany.php) those who have used massage regularly, they have seen improvements in pain, stiffness, range of motion, hand grip strength and overall function of the joints.

Massage also lowers the body’s production of the stress hormone cortisol, and boosts production of serotonin, which can then improve your mood. It is that “ahhhhh” feeling you have when the massage is over. For those who suffer with arthritis, to have the combination of the mental and physical relief drastically affects the way they feel in mind and body.

It’s always important to get the OK from your doctor or rheumatologist before beginning a massage regiment if you are an arthritis sufferer. In addition, it is important to consult with your massage therapist ahead of time to ensure the correct kind of massage and pressure to help you achieve optimal results.

Find the nearest Elements Massage Studio to you and get on the road to better health and less pain.

Enhance Your Massage Experience Through Your Senses

Wed, 09 May 2018 06:00:00 -0500

Elements Massage®, one of the fastest-growing therapeutic massage franchises in the nation, is pleased to introduce, AromaRitual™, the brand’s newest line of exclusive aromatherapy treatments. With AromaRitual™, Elements Massage® clients can experience a personalized, immersive aromatic treatment. In addition to this new service offering, Elements Massage® partnered with Shankara, winner of the 2017 iSPA Innovate Award, to produce three custom scents - Energize, Refresh and Calm.

“Aromatherapy taps into our sense of smell, which is tied to the part of our brain that processes emotion and controls our breathing, heart rate, and stress levels. This treatment helps stimulate the human nervous system, often leaving individuals with an overall greater sense of well-being,” said Eric Stephenson, Chief Wellness Officer of Elements Massage.

The three new aromatherapy essences are 100% all-natural and Shankara’s “do not harm” policy brings together the ancient science of life from the East-Ayurveda with the Western knowledge of modern manufacturing. As a result, they have created a unique, sustainable, and results-oriented line of essential essences, including:

ENERGIZE
Comprised of lemon, ginger, and geranium, this scent provides a stimulating and invigorating experience that uplifts the senses while providing balance and air purification for a deep cleanse.
REFRESH
Eucalyptus, peppermint, and patchouli are combined for an enlivened, yet balanced and soothing experience. This naturally purifying and cooling scent freshens the air and supports deeper breathing for total relaxation.
CALM
Lavender, nutmeg, and black pepper come together for a treatment that is not only uplifting, nurturing and relaxing, but it also actively helps to relieve muscle pain and treats headaches.

“Elements Massage® is committed to helping people achieve personal wellness so they can enjoy a more productive life and a positive impact on the world around them,” shared Elements Massage® CEO, Jeremy Morgan. “The introduction of AromaRitual™ builds on our rich history of providing innovative, personalized massage services that address our client’s needs and contribute to their overall wellness.”

Find the Elements Massage ® closest to you and give this cutting-edge massage experience a try at your next appointment to see how it enhances your physical, mental, and emotional levels to promote a sense of well-being. We can't wait to see you.

What Teachers Really Want

Wed, 02 May 2018 06:00:00 -0500

It’s that time of year - time to give a gift that expresses the true gratitude you have for your children’s teacher. The person who spends hours a day with your child: teaching them how to read, how to write, how to add, subtract and multiply. More than that, they are teaching the skills of what it means to be a good friend, how to respect others, how to be a contributing citizen to our community, to our world. So how do we say thank you?

Here are a few ideas of what teachers REALLY want:

1. A handwritten thank you note:
Most teachers are not in their profession for the fame or for the money or for the gifts. They are in it because somewhere along their life journey, a passion stirred in their heart to help the next generation. Take time to sit down with your child and write specific way in which their teacher has helped them grow as a student and as a person.

2. Gift cards to places that sell school supplies:
Many teachers spend their own personal money on supplies for their classrooms. A gift card to a learning store or an office supply store would be a welcomed gift for the teacher to be able to purchase tools for their classroom.

3. A personal gift:
What is something you have learned about your child’s teacher this year? Do they love to garden? How about getting them a basket full of garden supplies. Do they love coffee? How about a new travel coffee mug filled with a coffee shop gift card.

4. Handmade gift
Sometimes it’s not about how much money you spend to tell a teacher thank you, but how much time you spend on wanting them to know how grateful you are for them. Allow your child to use their imagination and creativity to come up with something they think their teacher would love. Take a trip to your local craft store and have your child create the perfect gift. It will mean the world to their teacher to know your child spent time, thought and energy on wanting to make them feel special.

5. Relaxation:
Something EVERY teacher needs at the end of a school year is a day of pampering. Go in with other families in the class to put together a “Day of Relaxation.” Include in the basket fine chocolate, a bottle of their favorite beverage and top it off with a gift card to Elements Massage.* Include in the basket a handwritten note by all of the students letting the teacher know how hard they have worked and how they deserve a day to treat themselves. This thoughtful gift will let them know how thankful you are for all they have done for your child this year.

No matter what you do, make sure you say thank you. Gratitude goes a long way and gives you the opportunity to teach your child what it looks like to have a giving spirit.

Purchase an Elements Massage® gift card here by 5/13 and receive a free AromaRitual™ upgrade card. The AromaRitual™ upgrade card will be included in the mail with your physical gift card or as a promo code with the purchase of an eGiftcard.

5 Ways to Celebrate and Honor Your Mom this Mother’s Day

Wed, 25 Apr 2018 06:00:00 -0500

From, what seems like, the beginning of time, mothers were honored for all they do. In some cultures, it was one day a year and some, more often. Of course, we know every day should be set aside to honor mothers, but the modern era Mother’s Day was created by Anna Marie Jarvis in the early 1900’s. Anna Marie saw her mother tending to the wounded during the civil war and wanted to pay tribute. In 1910, West Virginia became the first state to observe the second Sunday of May as Mother’s Day and in 1914, President Wilson made the second Sunday an official holiday.

Mothers, and those who care for and nurture others, deserve a day for us to pause and turn those tables to take care of them. How can we care and show love for the mothers in our lives?

Write a personal note
Card companies may not like it, but mothers love a handwritten or hand-drawn note of love and appreciation. Why not do something fun this year and make a collage of memories for Mom. Add a pressed flower or press your painted hand onto paper to show her that you have grown as much as your love for her.
Bring Mom a living plant
A plant or flowers that can be planted in the garden or in a pot can be a constant reminder of your love in bloom.
Invite mom out for brunch
Get Mom out of her own house, where she will surely want to help cook and clean up and pamper her with her favorite foods. Who doesn’t love a great brunch? Whether you make a great spread at your place or take her out to a wonderful restaurant, she will get to spend time with you without lifting a finger to prepare or clean.
Enjoy a picnic
If the weather is nice, everyone loves a great picnic. Be sure to think of all the details Mom would think of: a pretty blanket, a couple comfy pillows, your portable Bluetooth speaker with mom’s favorite tunes and all of her favorite picnic foods. If the weather is too cold, plan a fun picnic in the living room or other space you can transform into a magical spot.
Treat Mom to a fabulous Elements Massage® Gift Card
With our new AromaRitual™, you can give mom a special aromatic escape. Not only will Mom be pampered with one of our wonderful therapeutic massage treatments, but she can select one of our new Shankara essences: CALM, REFRESH, and ENERGIZE to enhance the experience. This will surely secure your spot as Mom’s favorite!

However you choose to celebrate and honor your mother, we know it will be a day filled with wonderful memories to last a lifetime. Buy Mom a gift card today or call a studio near you to schedule a Mother-Daughter massage.

5 Steps for a DIY Home Spa Retreat

Wed, 18 Apr 2018 06:00:00 -0500

Between work, kids, school and social activities, bills, and traffic, it’s safe to say that many of us could use a relaxing vacation. A spa retreat with our besties or significant other. Of course, a spa weekend can rejuvenate the body, mind, and spirit, but it can also be pricey. So, what do you do when you could use a wellness retreat but lack the time and funds? Why not turn your home into your own wellness retreat for the weekend?

Turning your home into your very own spa retreat takes a bit of planning, but it will be so very worth it.

Here are 5 things to transform your home into your own spa retreat:

Stock your cabinets and refrigerator with healthy sips and noshes. Think fresh and luxurious. Cut up snack sandwiches and have lots of fresh fruit and veggies. Buy your favorite sparkling beverages and don’t forget to break out your best glasses.

Make pitchers of infused water for that true spa feeling.
Slice lemons, limes, strawberries, cucumbers or watermelon and add them to the pitchers of water and ice several hours before.
Have plenty of fresh-cut flowers around in vases.
Surround yourself with beauty and wonderful floral scents.
Dig those slippers or flip-flops out.
If you are planning this for a few friends, get matching slippers and line them up at the door for a fun arrival.
Slice cucumbers or buy a few gel eye masks to refresh those tired eyes.
As you sit for 15 minutes in a sunny spot, you can kick your feet up and feel those under-eye bags start to unpack.
Schedule a relaxing therapeutic massage at Elements Massage® to cap off the day.

When this day is over, you will feel like a new person, ready to take on the week ahead. Making time to take care of ourselves makes us better parents, partners, and employees, so you may just have to schedule one of these days every month!

The Sweet Smell of Relaxation

Wed, 11 Apr 2018 06:00:00 -0500

Do you remember the smell of your childhood home? Or perhaps a specific lotion that you got on that Hawaiian vacation? Our sense of smell is one of our strongest and most powerful senses. A single whiff can open a floodgate of memories and affect how we feel emotionally and sometimes even physically.

We can tap into this superpower by using our sense of smell to help us relax or to feel more energized when we want to. With so many essential oils available, we can anchor feelings of relaxation, energy or pure nirvana!

What are Essential Oils?

Essential oils have been used since the beginning of time. They are used in everything from relieving congestion to creating a wonderful scent in our homes, but what exactly are they? An essential oil is a highly concentrated plant oil that can be applied, inhaled or mixed in food and other products. Most essential oils come directly from plant material, although most citrus comes from the cold-pressed rind of the fruit.

By using essential oils in our homes, our offices, and our massages, we can anchor feelings with specific scents and then bring back those great feelings when we bring back the scent. If you incorporate aromatherapy into your massage and then place that same or similar scent in your home, you can be transported back into a state of bliss with a single deep inhale.

Other reasons to incorporate essential oils into your massage

When essential oils are added to massage oil, you can gain the benefits through absorption as well as through inhaling the scent. Certain essential oils can help calm you and reduce the stress you may be feeling. A great therapeutic massage alone can help you relax, but when combined with essential oils such as Lavender and chamomile, the feelings of relaxation are increased, and the scent is anchored for later retrieval.

Rosemary, citrus, and eucalyptus are a few essential oils that can aid in clarity, focus and increased energy. Incorporate them into a massage or place them in a diffuser in your workspace for that feeling of boosted energy all day long.

You can make your home, your office or anywhere else for that matter, a sanctuary of great feelings. Don’t take for granted the power of scent and be sure to look for ways to incorporate those that open the doors to positive feelings and memories.

How often should you get a massage?

Wed, 04 Apr 2018 06:00:00 -0500

More than ever before, our lives are filled with chronic stress and body fatigue. From traffic and work stress to leading more sedentary lifestyles filled with excess screen time, we are feeling the effects. Self-care is critical to avoid more serious problems that arise from these body and mind stressors. Self-care rarely happens spontaneously. We must be intentional about taking care of ourselves and if we want to live our best lives, we need to put self-care activities into our regular schedules.

It is wise to put massage therapy into your regular wellness program. Just like exercise and eating a healthy diet, massage therapy will help us stay active and feel more energized. Aside from forcing us to slow down, if only for an hour, massage helps to calm the nervous system, improves blood circulation, relieves muscle pain and can help with the side effects of conditions such as arthritis, sciatica, and muscle spasms.

But how often should you get a massage? The frequency of your massage therapy depends on a few factors: your physical and emotional needs and your stress levels. Getting a massage regularly will allow you to experience the most health benefits, but that’s not always the right choice for everyone. If you have injuries causing you pain, you would definitely want to consult with your physician to see what they recommend. Just like exercising once does not build a foundation of fitness, nor does eating one healthy meal nourish our bodies, getting a massage one-time will not fix our aching bodies.

A massage once a year will be relaxing but it can’t help to alleviate the pain from a year of muscle tension, poor posture, lack of exercise or stretching or daily stress-buildup. Ideally, if you want to keep your muscle tissue relaxed and in good shape, regular visits with a massage therapist is needed.

Talk to your massage therapist. A great massage therapist is a partner in your overall health and self-care plan. Discuss your goals, your fitness routine or one that you are planning on starting, and any injuries you have had in the past. Being open and honest with your massage therapist will allow her to help you determine how often you should be seen

You may want to schedule therapy more often during times of increased stress and pain associated with physical and mental conditions. If you know you have an increase in your daily stressors heading your way or you have an event such as a big move, a new job, or a wedding approaching, scheduling regular massages will help you stay ahead of the tension buildup.

If you are determined to live your best year yet and as we move into summer months where we are more active outside, put regular self-care on the top of your list. Be sure to check out the Elements Wellness Program™ and the many benefits it offers.

Massage as part of your wedding day preparation

Wed, 28 Mar 2018 06:00:00 -0500

Congratulations! You’re engaged! Getting engaged and planning a wedding is a time to celebrate the love you have for your partner. Even though it’s an incredibly meaningful and exciting time in your life, there’s no doubt it’s also stressful. Between finding a venue, picking a date, finding the perfect dress, coming up with a guest list and so many parties to plan in between, it’s easy to feel more anxious, stressed, overwhelmed and tense.

While we all know that feeling stressed during wedding planning is inevitable, how do we know if it’s stressing you out a little too much?

Here are some signs to look for:

You’re prioritizing wedding planning tasks over eating, sleeping and doing other things you lov.
Your relationship with your partner feels strained
You begin second-guessing all your decisions. So much worrying and overthinking!
For the most important tasks, you find yourself procrastinating
You’re no longer having fun planning your wedding even though you’re about to marry the love of your life!

If you’re deep into wedding prep, there might be a chance you’re experiencing some of these signs. Do they sound familiar? If so, it might be beneficial to make some time for self-care.

86% of couples say that wedding planning caused them to experience negative physical side effects. Even though your to-do list seems to be a mile along, stepping away from it for a while might be just what you need. Consider setting certain times aside to work on wedding planning, and then do something you enjoy that will help you relax. Take a break and do something restorative that will allow you to re-center yourself, like a massage from Elements Massage™. We’re here to help!

Massage is known for reducing stress, anxiety, pain and muscle tension (all of which you’re probably feeling at some point during your wedding planning!). The mental and physical health benefits of massage are undeniable. Just one to two hours of massage has the potential to make everything you do, including those items on your wedding to-do-list, less stressful and less painful. This ultimately leads to a more productive day!

Here at Elements Massage™, we offer a truly customized therapeutic massage to every client based on their individual needs. The added stress of wedding planning may leave you with sore and tight muscles. Maybe you’re even experiencing frequent headaches. Our Elements Massage™ studio therapists take the time to listen and communicate with you about what’s been bothering you. You’ll no doubt leave our studio feeling more relaxed, rejuvenated and relieved!

Wedding preparation can be a long and demanding journey. You may find that you want to schedule regular massage sessions throughout the planning process. When you call to schedule your appointment, make sure to ask about our Elements Wellness Program™ and learn how you can schedule regular massage sessions at a discounted rate.

It is a known fact that wedding planning can be stressful for many people. Focus on the positive. You’re going to be married to the love of your life at the end of all this. Wedding planning will be fun and thrilling if you’re also able to learn how to prioritize your own self-care and wellness!

Benefits of Meditation and Massage

Wed, 21 Mar 2018 06:00:00 -0500

Our society is more fast-paced than ever before. Our days start early, and we jam pack them with work, errands and anything else that might make it to our to-do lists. As a result, we get less sleep and feel more and more stress and tension in our bodies. It’s safe to say that we are all aware of the many benefits of massage, both mental and physical. Physical massage has been known to build your immune system, offer relief to areas of the body feeling stiff or in pain and helps to detoxify your body. You can boost the benefits of massage even more by adding the practice of meditation.

Meditation is the practice of turning your attention to a single point of reference. You can do this by an increased focus on your breathing, body sensations or a word or phrase known as a mantra. The idea of meditation is to turn your attention away from distracting thoughts and focus on the present moment. This is easier said than done and usually requires a lot of practice!

Meditation helps you bring balance to your emotional state. It alleviates stress and can help you prioritize what’s important to you and what matters in your life. Many times, we allow our minds to wonder and tend to worry about things we have no control over. When you meditate, you train your mind to work differently by removing your mind’s focus on difficult thoughts.

Massage and meditation have been used for thousands of years. Nowadays, people from all walks of life, not just the rich, can experience the benefits of both massage and meditation. When you combine both mediation and massage, the benefits can be immediate. The longer you use the combined therapy, the better your results will be.

No matter how wonderful the massage is, some clients are still occupied with the stresses of life and end up leaving with lingering tension. It can be hard for some of us to focus on our massage and not let our mind wonder. So, how can you go about meditation and being more mindful during a massage therapy session?

Here’s what to do:

When a certain thought, image or body sensation enters your mind, simply observe it without being attached to it. Label it as either talk, body or image
Notice these thoughts coming in, thank your mind for thinking them and then let them pass you by
It can be easy to fixate on one or more of these thoughts, but don’t let your mind get pulled into any one thing. Take a deep breath and focus on the exhale. Whatever you have been fixated on will pass
Realize that this is a hard process for everyone. It’s perfectly normal to struggle at first, but after your mind races for a while, most will allow their minds to slow down. You then can have a deeply restorative experience

There will never be a shortage of stressors in our lives. What’s important is that we learn to manage our stress. A physical massage session can leave your muscles, tendons and joints feeling more relaxed. Meditation helps fill your mind with peace and tranquility. Together, these two therapies allow us to tackle stress and live a more well-balanced, happy life!

Prenatal Massage – When, How Often, & Benefits

Wed, 14 Mar 2018 06:00:00 -0500

Congratulations! You’re going to be a mother! For the next 9 months, you will be creating a life, and every mother wants to do everything in their power to make sure their baby grows healthy and strong.

Pregnancy can take a toll on a woman’s body. The new aches, stress and responsibility can make an expecting mother feel more stressed out and tense than she’s used to. There really is no better time than during/right after pregnancy to pamper yourself with an Elements Massage™!

So, how can a massage from Elements Massage™ benefit a woman during pregnancy?

We all know that massage has been used for centuries to improve overall health, reduce stress and relieve the effects of muscle tension. Studies show that massage performed during pregnancy can reduce anxiety, depression symptoms, relieve achy muscles and joints and can potentially improve labor and your newborn’s health.

Massage can relive various discomforts experienced during pregnancy:

Massage can help regulate hormones. Hormones such as norepinephrine and cortisol (those associated with causing stress) are reduced while dopamine and serotonin levels (those hormones know as feel-good hormones) increase. Improving and regulating these hormone levels has shown to lead to fewer complications during birth
Massage can help reduce swelling. Many expecting mothers experience some kind of swelling of the joints, also known as edema. This swelling is caused by reduced circulation and increased pressure on the blood vessels by the uterus. If you experience swelling during pregnancy, massage can help stimulate the soft tissues and reduce the collection of fluids in your swollen joints
Massage can help with relieving your nerve pain. Often during late pregnancy, many women experience sciatic nerve pain. This happens because the uterus will rest on the muscles in the pelvic floor and lower back. The pressure caused by the uterus causes the upper and lower legs to swell, which puts pressure on the nerves nearby. Massage therapists help to release the tension on the nearby muscles

Massage can also help pregnant women relieve back pain and headaches, as well as even help them sleep better.

Often times, prenatal massage is only offered after the first trimester for the protection of the baby. This is the case at Elements Massage™. We understand the delicate nature of pregnancy and the baby’s safety is of the utmost importance to us.

Every woman’s pregnancy is different and requires special care and attention that is specific to her needs. The Elements Massage™ studios only allow massage therapists with specific training and certification in prenatal massage to perform prenatal massage therapy. We specifically match you with the appropriate massage therapist based on your request and needs.

You may find that you want to have multiple sessions throughout your pregnancy. Elements Massage™ offers the Elements Wellness Program™; a cost-effective way to receive regular massage therapy. You may also find that massage not only helps alleviate some of your pregnancy discomforts, but that it helps relieve stress after the baby is born and you are adapting to life as a new parent! Our Wellness Program can help you get the therapy you need at a reasonable price.

Book an appointment with your nearest Elements Massage™ today! You can rest easy knowing that you’re taking good care of your little one, and you’re also taking good care of yourself too! You deserve some pampering!

The Power of Consistency

Wed, 07 Mar 2018 07:00:00 -0600

“It’s not what we do once in a while that shapes our lives. It’s what we do consistently,” - Anthony Robbins.

It’s safe to say that just about everyone would like to grow and make positive life changes this year. Many of us have these great goals in mind, but for whatever reason we lose sight of them. Maybe you’ve been wanting to lose weight, or start your own business, or learn the guitar, and you start off strong working towards your goal, but then the excitement fades. What might be keeping you from reaching your full potential? It’s probably a lack of consistency.

The power of consistency is profound and underrated. Once you’re able to learn how and be comfortable with changing your behavior, anything is possible. Doing the little things repeatedly will help you accomplish those big life goals you’ve always been wanting to achieve.

Consistency is a must if you’re looking for success in health, business, love, life. Here’s why:

Consistency allows you to measure success. Until you’ve had the chance to try something consistently over a period of time, you won’t know if it works or not. If you’re wanting to learn to play the guitar, you won’t know if you’re the next Jimi Hendrix unless you practice consistently, every day, for a consistent amount of time. It takes time and practice to develop these skills. Consistency can help you overcome any lack in natural talent and allow you to focus on the process instead of the end goal.
Consistency helps to hold you accountable. If you’re meeting your trainer consistently three times a week and you start to slack off, you better believe he or she will call you out! Being held accountable is so important when it comes to accomplishing a larger goal. If you can’t follow through with the small steps, one day at a time, you won’t be able to reach the finish line!
Being consistent establishes your reputation and being inconsistent can damage it. Your family, friends and colleagues need you to be consistent. No one wants to deal with someone that regularly agrees to do something, and then backs out at the last minute. If you want to be successful, it is important that you are someone that can be depended on. There will come a time when you need that from the people in your life as well.
Inconsistency creates insecurity. Many talented individuals never live up to their full potential because they often start many projects and fail to finish them. It’s important to keep going, even if you fail sometimes. Being able to see all your hard work come to fruition is motivation for the next big goal ahead of you!
Consistency helps to create momentum. Remember, you achieve success by consistently doing little things that help you towards accomplishing your larger goals. These little things eventually become habit. Keep moving forward a little day by day and you’ll gather the momentum you need to achieve your goals.
Consistency creates habits and in turn, can change your identity for the better. You used to have to write down when you had to go into the gym. You didn’t like it at first, but you kept each training session with your trainer and before you knew it, you’re seeing results and having fun. Now, instead of having to be reminded to go to the gym by your Google calendar, you can’t wait to get there! Being active and working out is now something you look forward to every day!

Many of us tend to compare ourselves to others on a regular basis. We login to social media and see those that we look up to doing well, every day. It’s important to remember that they too have days that are less productive than others, and that’s ok. But, if you concentrate on making the small daily changes habitual, you’ll allow yourself to get closer and closer to accomplishing that big achievement you’ve always had your eye on!

Winter Beauty and Skin Care Essentials – Including Massage

Tue, 27 Feb 2018 07:00:00 -0600

Ah, winter. Chances are you’re getting a little frustrated with winter and everything that comes along with the cold weather. Cold temperatures bring a whole new set of concerns when it comes to your health. In the heart of winter, our skin becomes dry, our muscles tense and we just have this overall feeling of “blah.”

So how can we combat the winter blues and feel rejuvenated and refreshed? Let’s start with your skincare and beauty regimen.

Cold winter air lacks moisture. Less moisture in the air can cause your skin to feel drier and look duller than it does during warmer months. So, how do you keep your skin glowing and healthy during the cold winter months?

Use a charcoal mask. A charcoal mask is excellent for reducing the appearance of dull skin and evening out skin tone. The mask helps draw out the build up of impurities, dirt and pollution. Your skin will immediately look brighter after using a charcoal mask!
Use moisturizer formulated with hyaluronic acid. Your winter skin loses its ability to retain moisture, becoming easily dehydrated, feeling tight and uncomfortable. Using a moisturizer that has been formulated with hyaluronic acid is better for extra dry skin. It’s like a boost of water for the skin.
Use a face scrub. A face scrub will help remove dirt, oil and impurities from the surface of the skin. This leaves your skin looking less dull. Your skin will feel softer and smoother, and will be glowing with continued use!
Use a facemask, especially for mature skin. Is it possible to bring back that youthful glow? Mature skin, along with the frigid cold temperatures of winter, can really start to look dull. Find a mask that renews the appearance of your skin’s rosiness. There are many to choose from!

So, you’ve tried the recommendations above and you’ve pampered your skin. It’s feeling much more hydrated and it’s absolutely glowing, but your body still aches in this winter cold. How else can you pamper yourself? With a visit to your nearest Elements Massage™ of course!

Your muscles are tighter and more tense during these chilly winter months. Therapeutic touch has been shown to have an enormous impact on wellness. Massage promotes healing, relaxation and rejuvenation. While massages can vary widely, at Elements Massage™, studios’ therapists deliver a customized therapeutic massage to best meet the client’s needs. By listening to what you need, Elements studio massage therapists are able to blend techniques to deliver a truly customized massage experience that is guaranteed to meet or exceed your expectations.

Combat the winter blues by Investing in your wellness this winter. Treat your skin and get a relaxing massage from Elements Massage™ that will no doubt heal, relax and rejuvenate your body, mind and spirit!

February is American Heart Month

Tue, 20 Feb 2018 07:00:00 -0600

Yes, February makes us think of Valentine’s Day and love is in the air, but what about your heart health?

Fact is, heart disease is the number one killer of women, causing 1 in 3 deaths each year. Heart disease affects all women differently, and signs and symptoms are different for women than they are for men. There are many misconceptions about heart disease in women. Making sure you are well informed about your own personal health, risk factors and actions you can take can help you keep your heart healthy and strong.

The American Heart Association’s Go Red for Women movement (https://www.goredforwomen.org/) advocates for more research and swifter action for women’s heart health. Their first recommendation for women is to “Know Your Numbers.” Women are encouraged to schedule a visit with their doctor to learn their personal health numbers including blood pressure, cholesterol, blood sugar and body mass index (BMI) and assess their risk for heart disease and stroke.

Once you have met with your doctor and understand your five key numbers, you should assess your risk factors for heart disease and stroke. Some risk factors will be out of your control unfortunately, but others can be treated, managed or controlled with the help of your doctor:

Risk factors that can be managed:

High blood pressure – high blood pressure makes the heart work harder than normal. If untreated, it scars and damages your arteries. For women, you are at an increased risk of developing high blood pressure if you are 20lbs+ overweight, have a family history of high blood pressure or have reached menopause
Smoking - smoking increases the risk of heart disease and stroke by 2 to 4 times. When you stop smoking, your risk for heart disease and stroke can be cut in half just one year later and continues to decline until it’s as low as a nonsmoker’s risk
High blood cholesterol – cholesterol can build in the inner walls of your arteries over time. When it hardens, it turns into plaque. The plaque can narrow arteries and reduce blood flow which can cause heart problems
Lack of exercise – Lack of physical activity can cause blood clots, high blood pressure, heart attack, stroke and other heart related problems
Obesity or overweight – being overweight strains your heart and raises your blood pressure and cholesterol levels, as well as increases your risk for diabetes
Diabetes – Adults with diabetes are 2 to 4 times more likely to have heart disease or a stroke than adults without diabetes

Risk factors you can’t control:

Age
Gender
Family health history
Race
Previous stroke or heart attack

While we all know you can’t change risk factors like age and family history, the good news is that even small changes to your lifestyle and diet can help improve your heart health and lower your risk by as much as 80%. What are some changes you can make today to improve your heart health?

Manage your blood pressure – Reduce the strain on your heart, arteries and kidneys
Control cholesterol levels – Clear your arteries of blockages
Reduce blood sugar – Reduce added sugars in your diet. The American Heart Association recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calorie allowance
Get active – Daily activity can increase your length and quality of life
Eat better – Easier said than done, but your heart will thank you for it. A healthy diet is one of your best weapons for fighting heart disease
Lose weight – Reduce the burden on your heart, lungs, blood vessels and skeleton
Stop Smoking – A no brainer!

Increasing the awareness of heart disease in women keeps more women healthy and ultimately, saves lives. Know your own personal risks for the disease and take action so you can lead a heart healthy life!

Couples Massages

Wed, 14 Feb 2018 07:00:00 -0600

February is the month of love. It’s a time to take a moment and appreciate the love you have for your partner. You may be running around trying to find a meaningful Valentine’s Day gift. Instead of buying your partner more jewelry, flowers etc., what about purchasing something that could benefit your relationship physically AND emotionally? This year, consider a gift that can benefit your love life, a couple’s massage at Elements Massage!

Just how might a couple’s massage benefit your relationship with your partner?

A couple’s massage can help you reconnect. It’s very possible that your day-to-day life together is very hectic. You’re running around doing errands, taking the children to daycare and after school activities, making dinner, working and the list goes on. We’re all so busy that it’s very hard to live in the moment together without thinking about what you have to get done that day or haven’t gotten done already. When we get a massage, we instinctually focus on living in the present and letting go of the past and future. Being fully engaged can help couples reconnect, during and after the massage session.
A couple’s massage can help increase feelings of affection for your partner. During a massage, many hormones are released. Some of these hormones are known to increase feelings of intimacy and affection. Being physically touched releases oxytocin (also known as the cuddle-chemical). Also released are serotonin and dopamine which are known to boost your mood.
Bonding is encouraged during a couple’s massage. If you haven’t tried a couple’s massage before, now’s the time! Research shows that trying new things together can spice things up in the relationship and ultimately, bring you closer together. It can be an adventure that you share together, and a memory you won’t forget!
Increased levels of intimacy. A massage relaxes your mind and body. You’ll feel less anxious about being with your partner on an emotional and sexual level too!

So, if you haven’t tried a couple’s massage yet and are looking for a new adventure for you two to experience together, give the gift of a couple’s massage and visit an Element’s Massage today!

What you can expect:

Our studio will match each of you with a massage therapist that can best deliver a great massage based on the needs and requests you provide. During the session, each therapist will check in with each of you to make sure the massage session is exactly what you want. Rest assured, if the massage does not meet your expectations, the next one is on us!

Consider giving a gift that can physically and emotionally benefit your relationship, a couple’s massage at Elements Massage! To make it even more special, why not add in a bouquet of flowers from 1-800-flowers? Save 40% off two dozen assorted roses when you book a massage or buy a gift card today! See your local studio for details.

Love Yourself/Love Your Body

Wed, 07 Feb 2018 07:00:00 -0600

When you think of your own body, what is the first thought that comes to mind?

Was it an overly critical judgment of yourself and your body? If so, you’re not alone. Unless you’re one of the very few that are genetically blessed with society’s idea of perfection, chances are you probably exaggerate your flaws.

I’m sure you can relate to the following scenario:

What happens when you look in the mirror? You’re getting out of the shower and drying off and you happen to catch a glimpse of yourself in the mirror. “Ugh, I look gross,” or, “I need to lose these love handles,” comes to mind. You stare with a critical eye at your reflection. You pinch your midsection and excessively examine every little crease and crevasse in your face. You rush to get dressed so you don’t have to look at or think about it anymore.

For most people, this is an all too real scenario. Regardless of what others think of us, what’s most important first and foremost, is how we feel about our own body. In order to truly feel good about yourself, your body, perfect or not, needs your support, love and care so that you can have a positive body image.

So how might you go about learning to love your body and feeling comfortable in your own skin?

Be nice! Your body needs to be loved and cared for. Next time you are standing naked in front of your mirror, choose one feature you love about yourself. Maybe you have great hair, or your eyes are to die for! Don’t walk away from any mirror without finding something positive about yourself. Your harsh thoughts about your body are just your own opinions and thoughts. It is not necessarily reality.
Stand tall (regardless of your height)! A good posture helps with body presentation. Anyone can have a stomach roll if you’re slouching. A great posture can affect how you look and carry yourself and thus, improve your attitude. Standing tall and proud exudes confidence!
Exercise. Be active! Physical activity helps increase endorphins. Endorphins are known as the feel-good chemicals in the brain. We are all aware that exercise can improve your appearance and keep you healthy, but exercise also benefits us mentally, emotionally and socially.
Focus on good nutrition. What you eat and don’t eat can have a huge impact on your mood. You might turn to chocolate and pasta when you’re feeling down, but the satisfaction from eating these foods is very short-lived. Focus on eating more protein, fruits and veggies and less of the simple-carbohydrates. Eat only when you’re hungry. A good diet can increase your energy levels and improve your mood!
Focus on the positive. If you see yourself as “unattractive” and “undesirable” when you look in the mirror, others will see you that way too. A positive attitude is attractive no matter how smart, physically appealing or in-shape you are. This can be hard at first, but it just takes practice!

Focusing on loving and taking care of your body can only improve your self-image and self-love. You should respect your body. Your body is along for the ride whether you like it or not. View it as a teammate. You’re in this together!

NEW YEAR NEW YOU: What will you do this year to be your best? Put our WELLNESS PLAN on your list

Wed, 31 Jan 2018 07:00:00 -0600

It’s a new year, and that means many people are looking forward to a fresh start in 2018. What will you do this year to be your best self? If you’re like most of the population, you’re probably thinking about how you can improve your health this year. You may have already decided to join a gym, change your eating habits and signed up for a personal training consultation. If you were previously living a more sedentary lifestyle, it can take some time for your body to get used to all the new exercise activity.

Many people will experience some increased muscle soreness, stress and tightness as they exercise more. Muscle soreness and tightness can be uncomfortable and discouraging, but it is very normal. Don’t let this derail you from your overall wellness goals! What can you do to ensure your body is recovering from all the new activity? Check out massage therapy and consider joining our Elements Wellness Program™ here at Elements Massage™!

Why might massage therapy from Elements Massage™ be a good addition to your wellness plan for 2018?

At Elements Massage™, we don’t just talk about health and wellness, we live it. Our studios are proud to provide a wellness sanctuary for every client that focuses on providing therapeutic massage to promote greater health and wellness. At Elements Massage™ you will receive a truly customized therapeutic massage each and every time you visit. Our service is focused on you!

Once you decide to schedule an appointment, you will experience what we call The Elements Way® service path. We start by matching you with a studio massage therapist that will best meet your massage needs. Your session will include a consultation, a mid-massage check-in and a post-massage recommendation. We communicate often so that we can ensure your massage is meeting your needs and expectations.

If you’d like to incorporate our massage therapy into your regular wellness regimen, we offer what’s called the Elements Wellness program™. Our program comes with many benefits including:

A convenient, month-to-month membership with no long-term contract
Clients are guaranteed one massage session per month at a discounted rate. Each client is also provided as many additional sessions as they’d like at a discounted member rate.
The option to skip a month and roll over your benefits to the following month
The option to share with a family member, significant other etc.
A customized, relaxing and stress-relieving therapeutic massage at a great value
Many other member-only savings and benefits

We stand behind our services with The Elements Promise™! If you choose to make Elements Massage part of your wellness goals for 2018, The Elements Promise™ guarantees that our massage will meet or exceed your expectations, or the next one is on us. Make no mistake, we take your health and wellness seriously, just as you do! We want to help you be your best in the new year! Visit one of our 200+ locations today!

It’s getting colder! How are you getting through these winter months?

Wed, 17 Jan 2018 07:00:00 -0600

There are two different kinds of people: those that love the winter and all it has to offer and those that are comfortable with hibernating until Spring arrives. Which one are you?

If you love to get outside and embrace winter activities, then this is for you! As the fresh snow falls, we have so many winter activities and sports to choose from! Skiing, snowboarding, snow shoeing, etc. They all bring out sore muscles that you didn’t even know you had! What’s the best way to prepare your body for winter fun?

Sports massage is widely used for the prevention and treatment of injuries, as well improving performance. There are four separate massage options to choose from:

General massage
Pre-event massage – focus on loosening up the muscles that are engaged during the winter activity. This helps to prepare the body to perform at its best.
Post-event recovery – promotes faster recovery. Helps repair any muscle strains or pulls as a result of the winter activity
Injury massage

For most people involved in winter sports, massage can be consolidated into two types: general pre-activity and post-activity recovery massage. As a winter athlete, what kind of benefits can you experience from massage therapy?

Identify problem areas before injury
Stretch tired and tight muscles
Promote recovery
Increase flexibility
Improve circulation

Winter sports are enjoyed by millions every year. Massage is a great way to get your body ready for new activities and to take care of your body after your winter fun! Our sports massages can be customized so that they target the specific muscle groups needed for your winter activities. Before you schedule your first ski trip of the season, you’ll want to visit www.elementsmassage.com to learn how to best prepare your body and performance!

What is Myofascial Release?

Wed, 10 Jan 2018 07:00:00 -0600

Experiencing back pain? Carpel tunnel? What about migraines? Myofascial release may be able to help. Myofascial release is a very safe, hands-on technique of applying gentle sustained pressure to the myofascial connective tissue. The gentle pressure applied allows the fascia to lengthen. This helps to eliminate pain and restore motion.

But wait, what is fascia?

Fascia is a very specialized system of the body. Think of it as a spider web that covers every muscle, bone, nerve, artery and vein, as well as, our internal organs including the heart, lungs, brain and spinal cord. It is one continuous structure that covers the body from head to toe without interruption. When fascia is healthy, it is relaxed and has a wavy-like structure. It can stretch and move without restriction.

You can probably start to imagine how restrictions might produce pressure and cause pain on many different parts of the body. Any kind of trauma, inflammation or surgical procedures can create this pressure. Pain from myofascial restrictions can be hard to diagnose because the restrictions do not show up in many of the standard tests we use to diagnose the causes of pain and discomfort (x-rays, CAT scans, electromyography etc.)

Myofascial release allows each patient to be seen as a unique individual. Therapists will use a multitude of myofascial release techniques to treat every individual’s unique condition and pain concerns. Each session is performed without oils, creams or machinery. This is done so that the therapist can accurately detect the myofascial restrictions and use the right amount of pressure to release the fascia.

What kind of conditions might myofascial release treatment help?

Some common conditions or diagnoses:

Back pain
Bulging disc
Carpal tunnel
Cerebral Palsy
Chronic pain
Endometriosis
Frozen shoulder
Headaches/migraines
Sciatica
Scoliosis
Whiplash

Myofascial release treatments are available at many Elements Massage locations! Treatment will involve a myofascial release session by one of our therapists on staff, as well as self-treatment instruction (using tools such as RAD Rollers: https://www.radroller.com/) to help improve strength, flexibility, posture, pain and certain medical conditions.

Mess Equals Stress - How to Declutter for Increased Peace of Mind

Wed, 03 Jan 2018 07:00:00 -0600

They say, "tidy house, tidy mind". If you spend your time in a cluttered space, chances are you have a cluttered mind.

But how can objects really effect your brain and why do we have clutter in the first place? No matter how tidy of a person you are, everyone has cluttered areas in their home. Maybe it's hidden away, but it's there - the basement, closets, garage etc. In this day and age, it is very common to collect things - even if we don't necessarily need these things. They end up piling up over time and unfortunately, they can influence your peace of mind.

Various studies have shown that a cluttered environment contributes to increased levels of cortisol. Cortisol is a stress hormone released by the adrenal glands. It's important for helping your body deal with stressful situations, as your brain triggers its release in response to many kinds of stress.

So how can you go about decluttering our space and increasing our peace of mind? Try these simple, practical solutions:

If the clutter is at home, work as a team to clean and reorganize. Most likely, the clutter involves a combination of everyone’s belongings. Try not to move to another space until the previous one is finished
When cleaning, create a space for items you want to keep, throw away, donate or recycle. Follow through and learn to let go of items you no longer need
Create a designated spot for all your items. Once you are finished with something, put it back right away in its rightful spot
Start small. Focus on cleaning out your kitchen cupboard. Don’t worry about your messy closet or your cluttered garage. Focus on one thing at a time and work on it until it’s achieved. Once finished, you can tackle the next task
Sometimes clutter doesn’t involve just physical items. You can have a cluttered desktop, cellphone etc. too! Remove files and other items that aren’t being used
Write down your to-do list instead of storing it in your brain. This way, you can create an action plan and tackle those things that are weighing heavily on your mind, first
Practice some form of meditation. This can help with increasing focus and motivation. Increase your level of insight regarding new habits and see how the mess can be avoided in the future
Take daily action instead of having a spring cleaning mindset. This way, you can ensure you will have a positive environment all year long

Don’t wait, start taking these steps today! Kick off 2018 with a clearer, more stable mind by decluttering your most cluttered spaces!

Dating DO’s

Wed, 27 Dec 2017 07:00:00 -0600

Couples: this post is for you. With the work holiday parties, family potlucks, cookie and ornament exchanges, shopping excursions, cooking, and baking that’s taken precedence in your life over the last month, we’re guessing that it’s been a while since you’ve been on a real, honest-to-goodness date. And we don’t mean side-by-side cleaning and cooking, although that can sometimes count as quality time together. We’re talking about a purposeful intention of devoting time to each other. And if you’ve been married a while, and possibly have a kid, or three, in the mix, perhaps it’s been ages since you’ve gone out together.

The National Marriage Project at the University of Virginia conducted a comprehensive, quantitative study on married couples who date. They found that those who go out on frequent dates showed improvements in communication, happiness, commitment, and parenthood stability. The couples also demonstrated a higher level of perceived marital happiness and a lower divorce rate.

And sure, going out to dinner or seeing a movie is great. But if you’re looking for fresh ideas a little out of the norm, we’ve got a few.

Combine interests. A date can be as simple as going on a jog together or working side-by-side on a project. If there’s a skill you’ve both always wanted to learn, consider taking a beginner rec-center class together. Learning a new skill side-by-side can be a powerful way for you to grow together as a couple; not only are you developing as individuals, but you’re adding something to the list of things you can do with each other. Plus learning new things actually helps your brain get healthier and stronger, creating new connections between neurons.
Turn self-care into couple-care. A couple’s massage from Elements Massage is a great way to bring wellness into your relationship. It allows you to care for yourselves as individuals, spend time together as a couple, and it can improve sleep, mood, immune system. Plus, let’s not forget how it can help tackle any tight or strained muscles. During a couple’s massage, you and your honey will be in the same room on separate massage tables with separate massage therapists. You can chat during the massage, or simply enjoy the peace and quiet of the moment.
Learn a little. When was the last time you went to the museum or local art galleries? Even if you’ve chaperoned a school trip or gone with the kids, it can be a very different experience when you go as a couple. If you really love a particular museum, consider splurging on a season pass to make sure you two always have an available date destination that’s already paid for.
Remember the good ol’ days. Surprise your sweetheart with tickets to see the band that you loved listening to when you were dating. Or recreate your first date, first kiss, or engagement day.
Explore something new. There are likely towns and shopping areas that you’ve never experienced before that are within an hour’s drive from your home. Venture out from your usual stomping grounds and explore something new together. New experiences give you a rush of the pleasure hormone dopamine. Plus, new experiences cause it to feel like time is slowing down, making your weekend or weeknight date seem like it’s luxuriously long.

Dating your spouse, while perhaps seeming counterintuitive, is a great way to help ensure a vibrant, healthy, and more fun relationship. So whether it’s been a year, a month, or just a week, go ahead – ask them out. We’re guessing they’ll say yes.

How Does Massage Improve Sleep?

Wed, 20 Dec 2017 07:00:00 -0600

When you get a little stressed, or a little busy, or even have a little extra fun, what’s the first thing to get compromised? When life gets active, your sleep tends to go by the wayside. Too often we get a too ambitious at night, or want to get an early start on work in the morning, and bit by bit we chip away at our nightly allotment of sleep. And when you do actually allow yourself to crawl into bed, the little worries and nagging thoughts from your day take your closed eyes as their cue to march center-stage across your thoughts for hours, making sleep even more elusive. Then, tired the next day, we figure that we can simply compensate with extra coffee.

This exhausting cycle of sleep deprivation can do more than just make you a little cranky. Being short on sleep can have a significant negative impact on nearly every aspect of your life. For example, did you know that those who suffer from insomnia are four times more likely to experience relationship problems? Lack of sleep can also impair your cognitive processes, make you more susceptible to heart problems, and can contribute to depression. Not to mention that, thanks to your immune system that takes a beating, poor sleep habits can make you more likely to get sick.

Enough of the bad news. The great news is that you have a simple, wonderful tool to help you battle sleep loss right at the touch of your finger. Simply calling your favorite Elements studio to set up regular massage appointments can do wonders for your poor quality of sleep.

Massage can be your sleep saver in a few different ways:

You know the worries that plague your mind every night? While massage might not be able to make your bills disappear or your work meeting to miraculously get cancelled, it can help decrease anxiety and depression levels, causing you to dwell on the little voices less, and the sweet dreams more.
Massage promotes the release of serotonin, which is a hormone that is necessary for the production of melatonin, which is your body’s natural sleep-inducer. Serotonin is also a feel-good hormone, as are the other hormones released by massage; endorphins and dopamine.
Don’t you hate it when a sore hip or tight back is prohibiting your sleep? Receiving regular massage can help ensure that your muscles, joints, and tendons are loose, flexible, and lengthened, leading to more comfortable nights . . . and days.
Does your restless leg plague your nights? Massage might help. While researchers are generally unsure as to why this is, massage seems to help curb your Restless Leg Syndrome. Whether massage helps because it increases circulation, releases hormones, or loosens tightened muscles, it might be worth it for you to give massage a try to fight your RSL.

If sleep eludes you, even once in a while, you owe it to yourself, your loved ones, your work, and your friends to take proactive steps to improve your quality of slumber. We bet you’ll be surprised at how much better you will feel once you start getting better, deeper, and longer periods of sleep.

Our Ultimate Gift Guide for Everyone on Your List (Especially the Hard-to-Buy-For Folks)

Wed, 13 Dec 2017 07:00:00 -0600

You swore this time it’d be different. Last year at this time, as you sweated through the big-box stores at full-speed, rushing to fill in the holes in your shopping list, you told yourself “never again.”Yet here you are. It’s a couple of weeks until Christmas, and you’ve still got some thinking and shopping to do. And if we’re going to play mind-reader, we’re guessing that the folks left unchecked on your list are the ones that tend to be pretty hard to shop for or maybe they have everything they need already, and you’re stumped as to what to get them. Lest you despair at the thought of another trip out to the standing-room-only mall, we’re happy to offer you our “Last-Minute Gift Guide for Everyone on your List (yes, even that person).”

A portable charger
You’ve been there; you’re in the airport, in the car, or maybe hiking or camping, and the phone dies, leaving you without communication and without GPS. Chances are pretty good that your hard-to-shop-for loved one would think this was a lifesaver, too.
Nesting bowls, and more
Know someone who loves to cook but is short on kitchen space? Maybe someone who is trying to simplify their life with fewer possessions? Try a nesting bowl set that offers a strainer and measuring cups, as well as mixing bowls in one neat and compact form. One to consider found here.
The gift of looser muscles, better sleep, better circulation, and more. In other words, a gift certificate to Elements
A massage gift certificate sends so many messages. It can say, “I appreciate you and you deserve the best,” or “I care about you and your health,” or even, “thanks for all of your hard work.” Massage is a truly universal gift, as everyone can authentically benefit from it. With the wide range of styles and pressure, it’s applicable to everyone’s tastes.
Himalayan salt lamp nightlight
You know how Elements now offers Himalayan salt stones as an option for stone massages? Get the details here. With this pretty nightlight they’ll get a little dose of their negative ion-producing properties, and a warm rosy glow at the same time. Find one on Amazon.
Essential oil diffuser
A small way to bring the therapeutic aromas of your Elements massage experience to your lucky gift recipient. Essential oils, while once thought of as radical, have become very mainstream as more people become aware and appreciative of their benefits. Start them with the basics, and at the very least, your loved one may appreciate the calm they feel from lavender, or the invigoration they feel from peppermint. Or, if they already have a diffuser, consider one that’s cup holder-sized and made for the car.
And let’s not forget something cozy
Whether it’s a pair of slippers they’d never buy for themselves, a super-soft throw blanket, or mittens they’ll even want to wear indoors, you can rarely go wrong with giving a bit of tangible comfort.

While you’re busy tracking down the last needed items on your list, go ahead and indulge in an item or two for yourself as well. Gifting yourself some wellness, maybe in the form of a massage, can enable you to give your very best self to your loved ones this holiday season.

Peppermint Aromatherapy Is In The Air

Wed, 06 Dec 2017 07:00:00 -0600

It’s beginning to smell a lot like Christmas, right? It’s only when you catch a big whiff of your mom’s homemade toffee or your favorite coffee drink that you really know that the holiday season has arrived. But have you ever wondered what it is about scents that can so quickly and effectively elicit such strong reactions? It’s likely thanks to the close proximity of your olfactory bulb (which processes smells in your brain) to the amygdala and hippocampus, which process memory and emotion. The effect is technically called odor-evoked autobiographical memory, but you know it as the moment you smell tater tots, and are instantly rocketed back to your elementary school cafeteria.

If holiday smells are your thing, then we’re guessing that you’ll be really excited about the new aromatherapy we’re offering to enhance your massage experience. Think brisk snowy days, ice skating and skiing, and refreshing candy canes. That’s right – you can now opt to bask in the invigoration of our peppermint aromatherapy during your massage.

Why did we choose peppermint? Well, if we’re talking about strong emotional responses associated with smells, then peppermint, with its tendency to bring about clarity of mind and invigoration, may be just what you’ve been looking for in your massage. In addition to helping you to feel refreshed, peppermint has many other impressive qualities as well. In fact, peppermint is one of the most versatile oils there are, and can help with a wide range of body issues.

Peppermint is a natural muscle relaxant and pain reliever. It can be especially helpful for a sore back, neck, or a pulled muscle.

Inhaling peppermint can help unclog nasal passages quickly and naturally, and can act as an expectorant, which can be a welcome relief during this season of sniffles and coughs.

Peppermint essential oil can help relieve the occasional pesky achy joints, thanks to the menthol it contains.

Peppermint is actually a refrigerant, which means that it brings the effects of a cold compress without the need for one. This can be very helpful for body inflammation and hot flashes.

Feeling sluggish? A few whiffs of peppermint can help to improve your energy and activate your mind. You may try peppermint for a boost as a healthy alternative to drinking soda or energy drinks!

Since peppermint can help improve circulation and relax muscles, it’s a great all-natural solution to help relieve headaches.

The properties of this essential oil, paired with the benefits of massage can bring about a thoroughly healing, relaxing, and invigorating massage experience, and we can’t wait for you to try it.

It’s Beginning To Look a Lot Like . . . Cold Season?

Wed, 29 Nov 2017 07:00:00 -0600

They lurk on elevator buttons and door handles. They thrive on grocery cart handles and ATM buttons. And, most likely, they’re everywhere in your home. Germs from bacteria and viruses tend to run rampant in this time of year, and this might be making you a little worried. After all, it’s the holiday season; you’ve simply got no time to be sick! It so happens that the holidays create the perfect storm for you falling victim to becoming ill. After all, you and everyone else are indoors a lot more, you tend to spend more time with people at parties and potlucks (often talking closely, sharing food, touching the same utensil handles), and you’re probably running on a little less sleep with a bit more stress.

Not only that, but a study (found here http://www.nature.com/articles/ncomms8000) published in 2015 found that for those of us who live in climates that get cold in the winter, about 25% of our DNA shifts with the changing seasons. During the winter months our bodies rev up the genes associated with producing inflammation, and this can help fight off infection. However, if overstimulated, inflammation can attack the immune system, making you much more likely to get sick.

And in case that weren’t enough, research shows that the rhinovirus, responsible for the common cold, replicates more easily in cooler temperatures.Is it any wonder why you, and so many others, often get sick in the winter?

We have a few ways to keep the “Christmastime Cold” at bay. Even if you’re familiar with some of these tips, it never hurts to get a little preseason reminder.

Get thyself outside. Not only does the sun promote the body to produce Vitamin D, but recent studies suggest that sun exposure can activate immune cell activity. The sun can be beneficial even when the weather outside is frightfully cold. So bundle up and head out for a brisk walk.
Give Elements a call. Did you know that massage has been shown to increase the activity of the body’s white blood cells, improving your immune system? Massage can also improve sleep and reduce stress, both of which can also help bolster your immunity. Not only that, but the essential oils we use during massage are antibacterial, and can help zap germs and viruses present on your skin.
Keep cravings in check. We know – nothing says winter comfort like steaming mugs of hot chocolate, holiday cookies, and apple cider. However, eating too much of the sweet stuff can cause your immune system to take a siesta, making you more prone to getting sick.
On that note, eat foods that will help your body. Load up on rainbow-bright produce to stock your body with beta-carotene, vitamin C, and zinc. Also, a 2010 study at the University of Illinois found that the fiber in fruits, nuts, and oats can help reduce inflammation and strengthen the immune system.
Wash well, and wash often. And not just after you use the restroom. Some of the top germiest public places include elevators, door handles, public touch-screens, restaurant menus, and public condiment bottles. Keep a bottle of hand sanitizer handy for a quick use in between washings.

We’re Getting Salty With You (and we like it!)

Wed, 15 Nov 2017 07:00:00 -0600

Pink Himalayan salt has been getting a lot of attention lately. You can find salt lamps, recipes for salt baths, and even premade salt shower scrubs on wellness websites and in health stores everywhere. Proponents encourage you to wear it in a pouch around your neck, mix it in your nasal wash, use it in a foot soak, and as a treatment for acne. But is this pink salt worth the hype?

The Himalayan mountain range in Asia, with 14 mountains standing over 26,000 feet tall, is the tallest mountain range in the world. Ages ago, much of this stately range was underwater. The pink salt that remains there today is thought to have been formed from marine fossil deposits over 250 million years ago. This ancient salt is widely regarded as the purest form of salt available, and its benefits are numerous. It can fortify your body with the 84 minerals and elements it contains, improve circulation, lower blood pressure, and lightly exfoliate the skin.

Another aspect of this salt we love is that, when heated, it emits negative ions. Negative ions, most abundant in natural settings with clean air, can help neutralize the free radicals in your body, rid your blood of toxins, improve your immune system, and balance your autonomic nervous system.

Given its numerous health benefits, Elements Massage is thrilled to have recently incorporated Himalayan Salt Stones into our repertoire of massage options. When you opt for a Himalayan Salt Stone massage, here’s what you can expect:

- Your massage therapist will utilize smooth, heated salt stones during your massage. These stones are heated with an LED warming technology that requires no chemicals, and will hold their heat for a large duration of your massage.

- He or she will place them on various parts of your skin, and let them remain there to penetrate deeply. He or she will also move the stones around your body as an extension of his or her hands, using them to loosen tight muscles and balance the Tsing points and meridians in your body.

- As the Himalayan salt stones deposit healthful minerals such as calcium, potassium, and magnesium into your body, the negative ions they emit will likely help impart on you a profound sense of well-being.

We source our stones from Saltability, a Missouri company that is dedicated to obtain and provide 100% pure Himalayan pink salts for our massage stones. Not only are they beautiful to look at, but their purity and quality lead to the most healthful stone massage experience we can provide.

So is the salt worth the hype? We believe it is, given that the salt used is pure and sourced authentically. We encourage you to give a Himalayan Salt Stone massage at Elements a try. Be warned, however; once you go pink you may never want to go back.

How Can I Practice Essentialism?

Wed, 08 Nov 2017 07:00:00 -0600

Do you ever feel like you have too much? It can be an embarrassingly unique problem in our land of plenty in the United States, and yet so many of us live in a spirit of excess. This is a notion efficiently demonstrated by the fact that while the size of the average American home has nearly tripled over the last 50 years, there remains enough offsite rentable self-storage space for every adult and child in the US to have their very own 7.3 square feet.

Similarly, how many times have you found yourself in a juggling act, trying to keep a hundred balls in the air with work, family, health and appearance, volunteer commitments, social engagements, and friends? All the while you know that at any moment the balls could all come crashing down to your feet; the feet, mind you, that have seen neither a pedicure nor the recommended 10,000 steps in a very, very long time.

If all of this makes you want to start paring down your life monk-style and start living more simply, you might be ready for a lesson in essentialism. In case you’re not familiar with it, living with a spirit of essentialism means that you take a focused look on the most important and significant areas of your life, and allow the other stuff to fade away. In a nutshell, essentialism is doing less, but better. If you’re interested in venturing down the essentialism road, we have a few ideas.

Tidy up, yes. There has been a lot of buzz over the last few years regarding paring down belongings to create more space and less clutter. The attention is deserved. Clean out, and clean out with a vengeance, not merely “getting rid of stuff you don’t want,” but choosing to keep only what is essential.
Slow down. Once in a while, pack up the family and head downtown or to a park, and just hang out. See what mood hits you, and follow it. Want to rent paddle boats? Great! Want to visit some shops you’ve never been in? Do it! Feel like playing Frisbee and lying back to enjoy the clouds? Even better. This practice will help you and the essential people in your life to get to know each other a little better, and appreciate each other more.
Get more bang for your buck. Your time and resources are limited, and whatever you choose to spend time doing should be worth it. With your health, you’d be hard-pressed to find a more turbo-loaded practice than massage. Your massage appointment can help improve your body, mind, and overall wellness in such a wide array of areas, all while giving you that quiet 60 or 90 minutes to collect your thoughts and quiet your soul. With your body and mind essentials taken care of, you’ll be able to let other time- and money-consuming practices go.
Just say no. Really. If you politely decline to attend a few social gatherings or opportunities to volunteer or activities for you or your family, things will be just fine. In fact, they’ll likely be much better, even. Most of what we spend our free time doing is not essential, and if you choose to create a little more space in your schedule to give you and your family time for enjoyable leisure activities, you’ll find that your household is a more relaxed, happier environment.

Removing the excess items from your life and letting only the essentials remain is a life-long practice, and you may never get “there” or even close. But even baby steps in this direction can make a surprisingly large difference in how you feel. Start with a goal to clear your schedule of one unessential time commitment on a regular basis. Next, tackle the nonessential items in a few closets. And then, keep on going with your essentialism practice. We’re guessing that doing these things will lead to more energy, less stress, and a healthy life-long habit of essentialism.

5 Reasons Why You Need Better Sleep, Now

Wed, 01 Nov 2017 06:00:00 -0500

If you remember, last week we talked about the different ways that massage can improve and promote sleep. Thank goodness it can! Because while we delved a little bit into what effect sleep deprivation can have on the body and mind, we barely scratched the surface. There is much more to be said about how sleep, or lack thereof, negatively affects the body. And considering that the average sleep duration for adults has gone down 1.5-2 hours in the last 50 years, it might be time for a sleep overhaul.

It’s easy to take sleep for granted, and even be okay with sacrificing it. Heck, when you were younger it was considered an admirable goal to pull an all-nighter. How many times did you beg your parents for a later bedtime? Well, they say that with age comes wisdom, and we wanted to pass along the top 5 reasons why you NEED to get the best possible sleep you can, starting tonight.

Your heart needs it. European Heart Journal published a study in 2011 that followed 475,000 “short sleepers” (or those who averaged 6 hours of sleep or less) for several years. These participants had a 48% increased chance of developing or dying from coronary heart disease, and a 15% risk of developing or dying from a stroke.
Your brain needs it. While you sleep, your brain is hard at work preparing new pathways to help you remember and learn. Lack of sleep has been shown in studies to cause similar slowed reaction time to those who are intoxicated, as well as cause more work-related errors. Getting an appropriate amount of sleep can also help you be more proficient at learning a new task, make decisions, and be creative.
Your healthy lifestyle needs it. Did you know that when deprived of sleep, your body produces the hormone ghrelin which can send hunger signals to your brain, making you think you need food when you might not? It also suppresses the hormone leptin which lets your brain know you’re full. Because of this, those who experience lack of sleep on a regular basis have a higher risk for obesity.
Your relationships need it. In a romantic relationship, when one or both partners are sleep-deprived, there tends to be less humor, less happiness, and an increase in conflict (more interesting information on this here: https://www.psychologytoday.com/blog/meet-catch-and-keep/201404/why-your-relationship-depends-good-nights-sleep)

Lack of sleep can affect friendships as well, in that the pal without good sleep is more apt to be irritable, oversensitive, and emotional. Plus, as demonstrated by a UC Berkley study, lack of sleep can actually diminish your ability to accurately decipher smiles from scowls. The sleep-deprived participants were more likely to read friendly and neutral facial expressions as threatening or unfriendly.

Your body needs it. From the time you were a baby, your body has depended on sleep to replenish cells, heal stressed muscles, maintain a healthy immune system, synthesize proteins, and balance hormones. Insufficient sleep can bring healthy body functioning to a screeching halt; or at the very least compromise it.

“A good laugh and a long sleep are the two best cures for anything.” It appears that there is some truth to this Irish proverb. Maintaining a healthy habit of regular sleep can pay off in impressive dividends in nearly all aspects of your life. Making regular appointments with your massage therapist can be an effective, all-natural way to improve sleep. Between increasing relaxation, promoting the release and production of sleep-inducing hormones, helping your body to feel better, and countless more benefits, massage may be what you need to live a more rested and healthy lifestyle.

Frightening Fables Regarding Massage

Wed, 25 Oct 2017 06:00:00 -0500

Do you like to be scared? It’s estimated that around half of us genuinely enjoy scary-but-safe situations. With Halloween creeping up around the corner, you might have your mind set on haunted houses and your favorite horror films (and not to mention the scary amount of Halloween candy you’ve already eaten). However, as brave as you are, you might have fallen victim to a few of the scariest myths about massage. The idea of massage carries with it a few misconceptions that can keep even the heartiest of souls headed for the hills, and far away from our studio. Have you fallen for any of these fearsome falsities?

Petrified about pain
If the Hollywood depictions of massage being painful have you concerned, we don’t blame you. The truth is that the pressure of massage is only as deep as you want it to be. We employ many different massage types; including Swedish, hot stone, deep tissue, and more, with many degrees of pressure that are possible within each one. Your massage therapist will check in with you regularly during your massage, and ask for your feedback regarding your comfort level. Also, you can speak up any time to have him or her adjust as necessary.
Nervous about Nudity
Scared about being buck-naked in front of a total stranger? Yeah, we don’t blame you. In actuality, your massage therapist won’t ever see your entire body. We keep your private parts draped with a sheet throughout the entire massage, and only uncover your arms, legs, and back as we work on them. Don’t want your glutes worked on? No problem. Want us to steer clear of your ticklish feet? It’s your call. With our Youtopia philosophy, the nature and details of your massage are up to you. (p.s. by the way, if you want to leave some clothing on during your massage, you can do that, too. Some folks opt to leave on their undergarments, and we can work around that. Just let your therapist know what makes you feel the most comfortable.)
Dreading the dollars
Think that massage is purely a luxury afforded only by the wealthy? At Elements, we’re proud of our Elements Wellness Program™ that allows you a risk-free membership, entitling you to discounted monthly massages, discounted gift cards, and more. Plus, it makes sense to be proactive by caring for your tightened muscles, high levels of stress, poor circulation, and poor quality of sleep with massage. It makes sense that taking these steps now could save you time at the doctor, money on medications, and worse health problems down the road. And besides, wouldn’t you rather spend your resources getting pampered on a massage table, than sitting in a doctor’s waiting room?

In this season of thrills and chills, massage doesn’t have to be on your most-feared list. Our Elements Way® program ensures that your entire experience with us will be personalized to you and your preferences. Halloween candy notwithstanding, of course.

Got the Cool-Weather Blues?

Wed, 18 Oct 2017 06:00:00 -0500

Whether you were ready for it or not, autumn has officially arrived, in all its apple-scented glory. The golden leaves, the pumpkin-flavored everything, and the cooler days can be a wonderfully refreshing change from the long, hot days of summer. However, this season can also bring with it some undesirable effects on your mood. If you find yourself coming down with the “winter blues” every year around this time, you’re not alone. Up to 20% of the population, during fall and winter, can experience decreased energy, increased irritability, loss of interest in activities normally enjoyed, and trouble sleeping. A more severe case of seasonal mood change, called Seasonal Affective Disorder (SAD) affects up to 6% of the United States population, and can take a toll on every aspect of your life, including the quality of your relationships, appetite, and your sense of self-worth, in addition to low energy and mood swings. Experts have various theories as to why this phenomenon exists. Whether it’s due to the decreased level of sunlight affecting your circadian rhythm, or your hormones serotonin and melatonin getting disrupted, we can’t deny that seasonal mood changes are real, and that many people need some real relief.

And while we always recommend that you seek out the treatment and advice of a doctor for depressive symptoms, we do have a few things to suggest that can bring some relief from those winter blues.

Soak up the sun. Even the chilly, weak light peeking through the clouds can provide mood-boosting benefits. If you’re not in the habit of heading outside for a midday stroll, now is a great time to start. Taking advantage of the sun when it’s at its strongest can help keep seasonal sadness at bay. When you’re inside, be sure to open your curtains to let the sun in, and spend time in those rooms while they’re at their brightest. And, if your time and budget allow, consider a sunny getaway for a few days. Preparing for, and being on, a vacation can dramatically increase your energy and elevate your mood during these cold months.
See your therapist. Your massage therapist, that is. Massage, especially massage that incorporates acupressure, helps promote the release of endorphins, which can reduce pain and cause feelings of euphoria that can last up to 48 hours. Any of our massage techniques stimulate the release of serotonin, oxytocin and dopamine which promote feelings of well-being. In fact, those who are low in the neurohormone dopamine will often exhibit poor focus, and those low in serotonin can experience trouble sleeping and depressed feelings. Massage also reduces the stress hormone cortisol.
Seek medical help. It’s always wise to talk to your doctor about your feelings of depression so he or she can gauge whether you could benefit from professional counseling, medications, or other interventions. He or she might recommend something as simple as increasing your vitamin D intake and exercise, or perhaps sessions with a professional counselor.
Try aromatherapy. Aside from simply smelling great, some essential oils can have a significant impact on mood. We utilize a variety of essential oils during our massages; experiment with a few different blends we offer to see which one works for you. At home, consider using a diffuser with oils such as lavender, clary sage, ylang ylang, Roman chamomile, eucalyptus, and orange. These have been shown to ease depressive symptoms and improve feelings of well-being.

The winter blues don’t have to get the best of you. Try some of our suggestions above, and perhaps these could be your best, and happiest, cold-weather seasons you’ve had in awhile.

Can Massage Relieve Headaches?

Wed, 11 Oct 2017 06:00:00 -0500

It’s clear that, as a whole, we need SOMETHING to deal with our headaches, considering that an estimated 80-90% of the population will experience tension headaches, and 17% of us will experience migraines. In fact, as a nation, headaches are our most commonly talked-about ailment. Over the counter medications can help, but they have a batch of possible side effects of their own with the most common being gastrointestinal issues. And in some cases, drugs like acetaminophen and aspirin can cause rebound headaches that come back with a vengeance as soon as the medication wears off, requiring more and more medication for the same temporary pain relief.

So is massage an effective headache help?

For tension headaches specifically, many studies report that massage can be a very effective tool to help decrease both the pain and the need for medication. This makes sense, considering that with tension headaches the muscles in the head and neck contract and cause pain. Massage can help to loosen and lengthen these muscles, causing a dramatic reduction in headache pain. Specifically, many people report feeling a great deal of headache relief when pressure is placed on the suboccipital area, which at the base of the skull, generally directly between your two ears. Other headache relief hotspots include your jaw, your shoulders, and even your hips.

Migraines, on the other hand, are thought of to be the result of the trigeminal nerve getting over excited. When this happens, it causes the release of neurotransmitters, which cause the surrounding blood vessels to enlarge. These blood vessels start pulsating, causing the brain to interpret the sensation as pain. And if you’re a migraine sufferer, you’re all too familiar with the extent and intensity of the pain that comes with it that can lead to missed days of work and compromised time with loved ones.

It so happens that massage can help migraine pain as well. One study conducted at the University of Miami School of Medicine found that migraine sufferers, when allowed massage treatment in addition to their medication routine, not only experienced no migraine headaches during the course of the multi-week study, but they also slept more soundly.

You may know that massage helps relax tense muscles that can lead to migraine pain, but you might not realize that massage also helps regulate hormones and improve circulation; both of which play a significant role in those who experience migraines.

If you experience tension headaches or migraines, talk with your massage therapist about where your headache seems to originate, how often you’re getting them, and what you’re currently doing to treat them. He or she might be able to lessen the intensity of and frequency of your head pain, and reduce your need for medication. And, as always, consult your doctor before using massage as a treatment for your headaches.

Do I Need to See the Same Massage Therapist Every Time?

Wed, 04 Oct 2017 06:00:00 -0500

You’ve got a sprinkler guy, an electrician, and a plumber you’d trust with your life. You can give a recommendation to anyone who needs a fantastic mechanic or a house painter. What about with massage? Is the same philosophy true: that you’re better off seeing the same therapist time after time? Do you have a regular massage therapist in your contact list? Or can a massage be equally healing and therapeutic if you change it up?

What about with massage? Is the same philosophy true: that you’re better off seeing the same therapist time after time? Or can a massage be equally healing and therapeutic if you change it up?

There can be a lot of value to seeing the same massage therapist for every appointment, or at least sticking to the same two or three, and here’s why:

It allows you to be more comfortable. You know what to expect from their massage. You know the drill as far as what will be worked on first, when you’ll flip over, etc.
He or she already knows. Every body is different. If your legs are excruciatingly ticklish, or you prefer that they leave your head alone, it’s kind of nice to not have to explain everything afresh, every single time. Plus, sometimes your massage therapist will remember a previous injury or issue with a body part and can link it to a problem you have now, and help address the underlying muscle issue.
He or she can mark differences or progression. If your left shoulder is suddenly really tight, or they notice a difference in your posture, this can help you examine how your lifestyle might be affecting your body. Or, if the stubborn lower-back tightness that has plagued you for years finally gets loosened up through regular massage, your therapist will notice, and be able to discuss with you how to keep it feeling its best.

What about if you like to switch it up? Is there value to that as well?

If you’ve been “around the block” with massage therapy, you know that every massage with a new therapist is a new experience. With so many massage techniques and ways to manipulate muscles, ligaments, and tendons available, and considering that each massage therapist puts a lot of themselves into how they massage, the possibilities are virtually endless as far as what your exact massage experience will look like. This fact may make you feel excited, or it may make you nervous. How often you want to try a new therapist depends somewhat on your own personality.
If you’re new to getting massages, it might be worth trying a few therapists out to help you determine your massage preference. Massage therapists provide various degrees of pressure, ranging from light to deep, it is good to experience the different levels to determine what best suits you.

Perhaps the best of both worlds is to experiment with a few different massage therapists within the same studio. At Elements, as a part of our Youtopia philosophy, we keep track of what you tell us, what we notice about your muscle needs, and every massage therapist you see will be familiar with your preferences. You deserve for your massage appointment to be all about you, and how you can most benefit from your session. This is our goal at Elements, each and every time.

The Many Health Benefits of Massage

Wed, 27 Sep 2017 06:00:00 -0500

Don’t get us wrong – we love the fact that massage is your go-to for when you want to pamper yourself. We’re thrilled to help you celebrate a birthday, anniversary, a job well done, or any other special occasion. However, we also know massage can be a medically beneficial practice that can aid in your mental and physical well-being. More than just a way to pamper yourself, massage has real health benefits that can help you experience real improvement. Below are some of the many ways that massage can help you, and the data to back it up.

Real Benefit #1: Pain Relief

Back it up: Massage has been found to relieve a variety of levels and types of pain, including chronic pain, arthritis pain, headaches, and pain related to fibromyalgia. In the Archives of Internal Medicine, a study is discussed that examined the effectiveness of massage for pain relief versus that of other pain management techniques. It found that a full 74% of participants deemed massage as “very helpful” after 10 weeks of massage therapy.Pain is the reason for approximately 80% of doctor visits in the US, and the fact that in 2015 more than 1 in 3 Americans were prescribed pain killers, the need for an alternative source of pain relief is clear.

Real Benefit #2: Mood Booster

Back it up: Let’s preface this by stating the obvious; if you experience mood problems or depression, then your first plan of attack should be to seek out help from a mental health professional.Then, if he or she supports it, massage can be an effective and meaningful tool in your wellness plan. In one study, researchers at the University of Miami tracked the depression levels of pregnant women who either received a massage or practiced progressive muscle relaxation for five weeks. The women in the group who received massages reported having more energy, less stress, and feeling less depressed.

Real Benefit #3: Sleep Aid

Back it up: Wait – didn’t we just get done talking about how massage can provide a boost of energy? Yes, with massage being the superhero health practice it is, it really does help energize as well as promote more restful sleep. Massage can actually manipulate the hormone levels in your body, increasing the level of serotonin. Serotonin is a neurotransmitter that can produce melatonin which helps us develop a healthy sleep cycle. Other research indicates that massage aids in the release of delta waves, which are present in our very deepest state of sleep. In a study on the effects of massage on the sleep quality of menopausal women (found here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4521661/), women who received a massage on a regular basis reported a significant improvement in their quality of sleep.

There’s no denying that massage is a seriously indulgent treat. But there’s also no denying that receiving massage on a regular basis can have a real-life impact on your health and wellbeing. If you could take advantage of an all-natural, no-medication-required, self-health practice that relaxes you, helps you sleep better, and feels amazing while you’re receiving it wouldn’t you take advantage of it?

SOURCES:

http://fitness.mercola.com/sites/fitness/archive/2016/06/10/massage-therapy-helps-relieve-pain.aspx

https://www.prevention.com/mind-body/natural-remedies/how-massage-helps-depression-and-anxiety

https://www.healthcentral.com/article/improve-your-sleep-with-massage-therapy

What Should I Wear When I Get a Massage?

Wed, 20 Sep 2017 06:00:00 -0500

In our studio, we get a ton of questions surrounding massage etiquette. And we understand the concern. After all – there’s something about being in a room with a complete stranger while he or she massages your muscles that tends to make one hyper-sensitive about being proper and considerate. One of the most common questions is “how much should I tip?” But there is one question that reigns supreme as the MOST ASKED question. What people want to know about the most, or get the most reassurance about, is concerning what level of undress is required for a massage.

The most obvious answer, which your massage therapist will give you every time, is that it’s totally up to you. This is your massage, and you simply undress to your comfort level. This is really nice, but, we realize not totally helpful in your decision-making. In acknowledgment of this, we’ve weighed for you the pros and cons of your various dress/undress options.

Leave it all covered, thank you very much

You’re a modest sort and can’t fathom why someone would opt to remove their clothing for a stranger to work on their body. What you need to know about this option is that it is possible to receive a massage fully clothed, but your massage therapist will be limited as to what they can do. They’ll be able to work on your various body parts, but you’ll be missing out on the fluidity and thoroughness that comes when the therapist treats the whole muscle, end to end, and doesn’t have to stop for clothing adjustment, etc. Plus, with your clothes on you run the risk of getting massage lotion on them.

Almost bare, but not quite

Many people opt to take off just the top layer as a nice balance between allowing skin access while maintaining a degree of modesty. If this level of undress feels the most relaxing and comfortable to you, then it might be the best option. Keep in mind, however, that if an area that you need work on is covered by either a bra strap or underwear band, then this too will break up the end-to-end muscle treatment. This being said, with minimal clothing on your skin, your therapist will have a relatively easy time working around it.

No clothes for me

If being in the buff is what enables you to relax the most, and it’s important to you for your massage therapist to be able to massage with long, uninterrupted strokes, then this is a great option for you. Keep in mind that if you opt for no clothing, your massage therapist is required to leave your private areas covered by the sheets on the massage table for the entire duration of your massage. Never will your private areas be exposed. And even when you turn over, the therapist will hold up the blankets so that they are unable to see you while you’re uncovered.

The most important objective, regardless of your level of undress, is your health and happiness. Our massage therapists can accommodate any level of clothing that you choose. Our goal is for you to experience healing and wellness, each and every time you have a massage at Elements. No embarrassment, no awkwardness, just your Youtopia massage, just the way you want it.

Source:

http://truerehabmassage.com/faq/

Elements Massage - Best Massage in Boston

Wed, 20 Sep 2017 04:00:00 -0500

THANK YOU!

We are proud to announce that...

Boston A-List, hosted by WGBH

has declared that Elements Massage was voted

Best Massage in Boston 2017!

View the results...

Are Mental Health Practices for You?

Wed, 13 Sep 2017 06:00:00 -0500

If you’re like most people, you can think of a several ways, at any given time, that you could improve yourself or your life. Exercising more regularly, being a more attentive friend, increasing your vegetable intake, and watching less television might all be on your goal radar. And, again if you’re like most people, your goals tend to be centered on the external – your appearance, your home, your yard, your relationships. But what about the care and keeping of your mind and soul?

September is National Self-Improvement month, and we thought it would be fitting to take this opportunity to discuss mental health. It is estimated that tens of millions of Americans experience mental disorders and less than half receive treatment, we want to help you make sure that, if needed, you have the right information about how to “improve” this very important part of your self.

What you need to know:

Opting to receiving counseling is not a sign of weakness. or a sign that you lack a strong support system nor does it show that you are incapable of handling your own problems. Rather, going to a mental health therapist is a very courageous, smart thing to do. After all, if you were sick with a physical ailment, you wouldn’t think of yourself as less for seeing a doctor. Seeking some direction for how to handle an issue to circumstance from a professional who can approach it from an unbiased, educated position can help you better process and tackle whatever is happening in your life.
You’re not alone. According to a 2004 survey, 27% of adults reported having received mental health treatment in the previous two years. This is a great sign that much of the stigma of mental health has gone by the wayside. However, on the other end of the spectrum, last year only 37% of people ages 12-17 with severe depression received mental health treatment; a clear sign that our society has a long ways to go with being proactive about mental health.
Massage can help. Massage can lower the stress hormone cortisol, leading to improved feelings of wellbeing. Just how much can cortisol be reduced? According to a study conducted by the University of Miami School of Medicine, by over 50%. Also, a study discussed in Military Medicine found that veterans who received massage experienced a significant decrease in anxiety, depression, physical pain, and, in some cases, irritability.

Also if you’re experiencing depression or isolation, sometimes the very act of being touched in a therapeutic way can be a powerful grounding and healing experience. Double this with our Youtopia philosophy which allows our therapists to listen to and honor our clients’ preferences and needs, and our massages can be a truly uplifting, validating, and comforting experience.

Practicing self-care that only focuses on what other can see is neglecting a vital part of yourself; your emotions, feelings, and thoughts. For this National Self-Improvement month we encourage you to take stock of your mental health, and move forward with a little “improvement” of the mind and soul.

SOURCES

https://www.nimh.nih.gov/health/statistics/index.shtml
http://www.huffingtonpost.com/sahaj-kohli/misconceptions-about-therapy_b_7286204.html
https://www.psychologytoday.com/blog/in-therapy/200804/fundamentals-therapy-1-who-goes
https://www.inc.com/indigo-triplett/five-massage-therapies-that-can-create-mental-wellness.html
https://www.amtamassage.org/research/Massage-Therapy-Research-Roundup/Research-Roundup--Volume-4.html

The Benefits of Prenatal Massage

Wed, 06 Sep 2017 06:00:00 -0500

If you’re currently pregnant, then “Labor Day” took on a whole new meaning for you this year. Whether you’re at the end stages of your pregnancy and wished that the day had held magical labor-inducing properties, or if you have a few more months to go, no doubt you spent some time thinking about your pregnancy, your labor, and how to best care for your body and your growing baby.

We’re guessing that your free time (rather, the free time that’s not spent peeing, sleeping, and eating) has been spent researching the best items to register for, narrowing down baby names, and working to create a beautiful nursery.

All of this preparation, of course, is necessary and good. However, have you neglected a very important part of pregnancy? The part where you devote some energy into taking care of YOU?

Aside from the fact that it’s just plain smart to get in some you-time while you can, taking steps to relax and nurture yourself is good for the health of you and your baby. When you experience chronic stress, your body can trigger an inflammatory response, which can lead to developmental problems with babies. Stress causes your body to be in the “fight or flight” mode, and causes the stress hormone cortisol to surge, which can cause a more significant stress reaction in the baby.

A great way to keep your prenatal stress in check is through prenatal massage. More than just a superfluous luxury, prenatal massage can actually decrease depressive symptoms, improve sleep, and reduce anxiety.

And, of course, prenatal massage can be an effective remedy for the annoyingly common pregnancy-related woes. Those who receive prenatal massage can affirm that much of their joint pain, muscle knots and cramps, constipation, body stiffness, headaches, and even acid reflux have been positively affected.

For an even stronger argument, receiving prenatal massage can favorably affect labor outcomes. This can happen because during massage the stress hormones cortisol and norepinephrine are reduced, and positive hormones serotonin and dopamine are increased. Not only does this hormone balance make the mom-to-be feel a whole lot better, but it also can lead to fewer birth complications such as low birth weight.

As you prepare for your very own “labor day,” we encourage you to keep your own self-care and wellness at the forefront of your mind. Go ahead and treat yourself to a few sessions of prenatal massage. Because, really, won’t it feel SO good to have your feet, shoulders, arms, hips, and legs kneaded, loosened, and massaged? And doing so will allow you to take great steps toward a healthier and happier you, as well as a healthier and happier baby.

http://www.webmd.com/baby/features/stress-marks#1
http://www.newsweek.com/how-calm-your-anxiety-during-pregnancy-315242
http://americanpregnancy.org/pregnancy-health/prenatal-massage/
https://www.massagemag.com/benefits-of-prenatal-massage-3204/

What You May Not Know About Integrative Reflexology

Wed, 30 Aug 2017 06:00:00 -0500

Is there anything better than coming in the door after a long day at work, a 5-mile run, or a vigorous day of shopping, and taking your shoes off to put up your feet? Or splurging on a pedicure? Or, better yet, being the lucky recipient of a long and leisurely foot massage? There’s something special about going the extra mile to pamper your feet. After all, they carry the load, so to speak, for your entire body as you walk down the hall, run after your dog, climb up ladders, saunter down steps, dance to your favorite song, and hike along a tree-lined trail every single day. And this week we thought it fitting to celebrate our feet since earlier this month was, officially, “I Love My Feet Day.”

At Elements, we know how crucial it is to properly care for the 26 bones, 33 joints, 19 muscles, 107 ligaments (and, we suppose, even the 250,000 sweat glands . . . ew) that make up each foot. In fact, we spend a lot of time during your massage paying attention to your feet and ankles. And while this may feel amazing, we actually have a behind-the-scenes set of reasons for why we do.

Through Integrative Reflexology® we incorporate the healing properties of the ancient art of reflexology into your regular massage. If you’re skeptical and unsure about reflexology and whether it can be helpful to you, here are a few things you may not know:

There are specific pressure points on everyone’s feet that are thought to be directly connected to the internal organs via the nervous system. By manipulating various body parts in this way, many types of pain or other issues can be helped or alleviated.
Although reflexology is thought to have originated in ancient China about 5,000 years ago, there is evidence that Egyptians practiced it about 2,330.
Reflexology may be able to help symptoms of depression or chronic headaches, reduce stress, increase energy levels, and aid in your body’s removal of toxins.
Many people find that reflexology can help dramatically reduce their pain levels. Reflexologists believe that this healing occurs through eliminating blockages in the body and restoring balance and healthy circulation.

We hope that you really do “love your feet,” as well as every other part that makes you, you. At Elements Massage we do our best to bring honor and healing to your every part. And through utilizing Integrative Reflexology® we are able to care for your outer muscles, joints, and tendons, as well as your nervous system and organs as well. Take a moment this week to really pay attention to how hard your feet work for you. And maybe make the decision to reward them with an appointment with your Elements massage therapist. Not only will your Integrative Reflexology® massage feel amazing, but you’ll be doing your part to help make sure that your feet keep on walking you through life for years to come.

https://www.everydayhealth.com/foot-health-pictures/funky-feet-facts.aspx
http://www.wefixfeet.ca/sites/default/files/anatomyofthefoot.pdf
https://www.organicfacts.net/health-benefits/other/benefits-of-reflexology.htm
http://www.livestrong.com/article/111671-benefits-reflexology-massage/

Is Massage Beneficial for Senior Citizens?

Wed, 23 Aug 2017 06:00:00 -0500

This Monday was National Senior Citizens Day, and unless you’ve been living under a massage table for the last decade, you know that this day applies to a rapidly-growing segment of our population. In fact, senior citizens continue to be the fastest-growing age set, and will account for a fifth of our population by 2020. This population shift is causing health care practices of all kinds to work to ensure that they are equipped to care for this influx of senior citizens.

Although we’ve discussed before how vitally important massage is for everyone, you might not realize just how beneficial massage can be for the most aged among us.

Massage can help ease joint stiffness by loosening and lengthening the tendons and muscles connected to the joint. It can also help alleviate pain caused by rheumatoid arthritis. In fact, there are two types of massage that have been proven in studies to ease RA pain: myofascial release (this involves longer, sustained pressure on certain areas of the body to break up any tightened connective tissue), and moderate pressure massage.

Have you ever noticed that many senior citizens tend to heal more slowly, and take longer to recover from a pulled or strained muscle? This is because cells as we age become more compromised and less able to aid in healing, and because of elevated levels of inflammation that is common in seniors. Massage can help speed healing by inhibiting inflammation and promoting production of mitochondria, which helps muscles recover.

Last year the Center for Disease Control estimated that nearly 7 million Americans over the age of 65 experience depression. Of course, mental health issues should always be brought to the attention of a doctor. And as a supplement to mental health treatment, massage can be a helpful and effective piece of a depression treatment program. Massage can increase the levels of “feel good” hormones in the body, leading to increased feelings of wellbeing. Also, the physical touch component of massage can bring peace and promote comfort.

Did you know that massage can reduce agitation levels in those with Alzheimer’s? Studies conducted in 1995 and in 2008 on patients with Alzheimer’s found that levels of pacing, resisting, and wandering were decreased both immediately after back or hand massage, as well as an hour later.

Get better sleep. For a variety of reasons, senior citizens seem to suffer from poorer sleep overall. Massage can be effective at improving the quality of sleep by increasing serotonin, which in turn increases melatonin, which helps regulate sleep cycles.

Chances are that you know a senior, or are a senior, who could benefit from receiving massages on a regular basis. If you have specific concerns about the techniques and methods utilized for senior citizens, give us a call. We’ll be happy to discuss providing wellness to the most aged, and deserving, segment of our population.

SOURCES:

https://www.amtamassage.org/articles/3/MTJ/detail/2318

https://www.everydayhealth.com/rheumatoid-arthritis/treatment/why-you-should-get-a-massage-for-ra-pain-relief/

https://www.outsideonline.com/1784116/why-does-healing-take-longer-i-age

How to Manage Back-to-School Stress

Wed, 16 Aug 2017 06:00:00 -0500

If we’re being honest, it starts with the back-to-school ads that start appearing in mid-July. Sure, on the surface they’re innocently offering first dibs on budget-saving deals on pencils and rulers. But with those early ads comes the first sneaky bit of school-time stress, and for many people it just multiplies after that.Now come late August, all of a sudden your household is awash in a flurry of packing lunches, daily writing and signing of checks for school activities, realizing that your children have no socks/underwear/shirts/gym shorts/shoes that actually fit them, and “HOLY TOLEDO they have a class project due next WEEK? And it requires printed-out photos?!?”

Back-to-school stress is real, and it can take a serious toll on the health and happiness of you and your entire family. In a 2017 Care.com survey 55% of respondents said that they find this time of year stressful, and about a third feel anxiety about it, we wanted to offer a few ideas and solutions for back-to-school stress.

Learn to identify the culprit. In kids and teenagers, stress can manifest itself in many ways; some expected, and some more surprising. Parents may notice surprising moments of fearfulness, moodiness, changes in sleep or appetite, withdrawal from people and activities, or behavioral changes at home or away from home. Keep an ear out for statements of, “I’m confused,” “I’m stupid,” “I’m annoyed,” or “Nothing is fun.” When a kid is vehement about not wanting to go to school, there could be a stressful element to blame, and it’s worth a little prodding to figure it out.

In adults, your own stress can take the form of gastrointestinal issues, insomnia, irritability, tense muscles, aches and pains, or even frequent illness.

Keep it balanced and scheduled. Every family member needs a nightly healthy balance of homework or chore time, downtime, and quality family time, all while getting enough sleep. Work as a group to map out a general idea of how evenings should look. For example: homework and chores first, then downtime for a TV show or reading if time allows, then a family dinner, followed by a family game of HORSE or cards, or a walk in the park. Things like spending time together don’t always automatically happen, so be purposeful about scheduling it in.

Practice family wellness. Discuss ways that, as a household, you can get enough sleep, drink enough water, exercise, allow time for prayer or meditation, and/or care for your muscles and joints. People of all ages, from infants to the elderly, can benefit from daily wellness routines.

An important piece of wellness includes getting regular massages, as this practice can effectively tackle a multitude of stress symptoms. If you or your family members struggle with poor sleep patterns, sore muscles, achy joints and ligaments, poor immune system, stress or anxiety, then perhaps massage could be a positive and helpful addition to your monthly routine. We welcome minors as members, and ask that those under 18 either be accompanied by an adult during the massage, or have written consent from a guardian.

Be sure to keep up with your own massage routine. Keeping up with regular massages can help you to effectively tackle the daily physical, mental, and emotional stressors you encounter, and can keep you operating at your very best.

Because, after all, the Science Fair is just around the corner.

[SOURCES]
https://www.care.com/c/stories/3216/back-to-school-stress-and-anxiety-for-paren/
http://www.apa.org/helpcenter/stress-children.aspx
https://www.realsimple.com/health/mind-mood/stress/labor-of-love-back-to-school-stress

How Massage Helps You Have Your Best Golf Game

Tue, 01 Aug 2017 06:00:00 -0500

The saying goes that the worst day of golf beats the best day of work. This is a presumably popular sentiment, as golf continues to capture the hearts, minds, and free time of people of all ages, with all skill levels, from hundreds of countries around the world. For many, there is no better way to enjoy a sunny morning than on the manicured greens (or, possibly, in the rough . . .), club in hand, with a friend or three, traversing the 18 holes of a golf course. And as August happens to be National Golf Month, we thought we’d take this opportunity to discuss why golf really is good for you, and how to make sure your body allows you to have the best golf game you can. Shank shots notwithstanding.

The Good

What to Watch

What to Do

Take the fact that August is National Golf Month as an excuse to hit the greens a few times. And if you pay some visits to your massage therapist before and after your games, it may end up being your best month of golf ever.

[SOURCES]

https://www.orthosleeve.com/common-golf-injuries/#
http://www.sportsinjuryclinic.net/sport-injuries/elbow-pain/medial-elbow-pain/golfer-s-elbow-sports-massage
https://ijga.com/article-about-golf-around-the-world/
http://www.mytpi.com/articles/health/massage_therapy_and_golf

Uncovering Your Massage FAQs

Wed, 26 Jul 2017 06:00:00 -0500

Massage is like meditation, exercise, or any other wellness activity – from the outside it might seem weird, awkward, and not all that pleasant; but once you try it, you’re absolutely hooked. With massage, especially, the element of mystery and misinformation tends to run especially strong. Because of this, and because we’re confident that massage can likely enrich and improve your overall wellbeing, we want to unveil some of the mystery of massage. Here, we introduce and uncover some massage FAQ’s, so read on, and wonder no more.

What can I expect during my massage appointment?

After you check in for your appointment, your massage therapist will lead you to a quiet and comfortable massage room where he or she will ask you about any questions, medical conditions, problem areas of your body, or requests you have. After that he or she will leave the room while you undress to your level of comfort, and lie down on the massage table. During the massage the room will be slightly darkened, and there will likely be soothing music playing while the therapist works on each part of your body. You can converse or not; whatever makes you relaxed and comfortable.

Speaking of getting undressed – do I have to? Does everyone?

You don’t have to get undressed all of the way. It’s your choice. But if you’re getting a full-body massage, you might want to – most people do. For example, women, if you wear your bra during a massage, it can interfere with any work done on your shoulders or back. Because some muscles run the entire expanse of the back, having access to the entire area allows more thorough work. However, your massage therapist will be able to work with whatever choice you make regarding clothing. Do keep in mind that most of your body will be covered by a sheet at all times, with only the parts being worked on uncovered.

I’m embarrassed about a certain area of my body.

Therapists are focused on the feel and condition of your muscles, joints, and ligaments, and not whether your toes are oddly-shaped. However, you are always welcome to ask him or her to avoid a certain area during a massage if it makes you feel more comfortable.

Let’s talk money – do I tip? If so, how much?

You’re welcome to tip your massage therapist, but it’s not mandatory. Many people tip 15-20%, depending on their level of satisfaction. Things to consider include how attentive and responsive your therapist was to your needs, and the length of your massage. Again, it’s your call.

Will I be sore afterwards?

You might, especially if your muscles aren’t used to massage. It’s perfectly normal to be a little sore over the next day or two following your massage. If you find that an area of your body is extremely painful after a massage, or if your soreness lasts beyond three days, be sure to check in with your doctor about it, and definitely let your massage therapist know so he or she can work accordingly at your next massage.

Your comfort and health are our greatest priority at Elements. We want you to be really, really happy with your massage, and invite you to have open and honest communication with your massage therapist about just how that can be accomplished. If you have additional questions about massage, please ask us. We look forward to seeing you soon.

SOURCES:

http://www.massagetherapy.com/articles/index.php/article_id/630/Why-Am-I-Sorehttp://peopleof.oureverydaylife.com/much-do-tip-massage-therapist-6228.html

http://www.massagetherapy101.com/massage-resources/massage-therapy-faq.aspx

https://www.verywell.com/embarrassing-massage-questions-89740

Why the Title of Massage Therapist Matters

Wed, 19 Jul 2017 06:00:00 -0500

They’re popping up everywhere. Much like a certain green-logoed coffee chain, these things seem to be increasingly ubiquitous. In many strip-malls you’ll find signs advertising “massage” of some kind or another. So what is the difference between what your experience at Elements Massage ® and what you’d find at these other massage storefronts?

It turns out, plenty. The service you receive once you’re in the door can be a far cry from your average spa or studio experience. Elements employs only top-notch licensed/certified massage therapists. “Massage therapist” is not just a loosely-given title; it holds relevance and importance. Here’s why it matters:

Our massage therapists are educated. They have gone to school to learn about the anatomy of muscles, bones, ligaments, and joints. They are well-versed in how and why the body can optimally work when everything is in line, and how to fix it when it’s not. They have studied Kinesiology (body movements) and pathology (the effects that diseases can have on the body). Basically, at Elements we know our stuff.
Mutual protection. Our massage therapists are required to uphold public health and safety standards that protect you, and ensure that your massage experience is a safe and healthy one. We also hold liability insurance which protects us in our practice.
We get personal. We get that massage is not a “one size fits all” therapy. So often in storefront massage operations a customer walks in, is shown where to sit or lie, and is given a set “treatment” with very little discussion or personalization. At Elements, we take pride in our commitment to provide a massage that fits you, according to your body’s needs and your personal tastes and preferences. Our massage therapists are proficient in many different massage modalities, including Swedish, deep tissue, hot stone, and our own Integrative Reflexology.

Anyone can offer “massages” and charge customers money for a massage-type service. However, only a certified or licensed massage therapist can have the full knowledge and accreditation to provide a truly therapeutic treatment. When done correctly and with a base of education and licensure, massage can be an effective complementary medical practice that can help you to heal from other medical conditions. Be sure to check with your doctor, and then come in to enjoy a gain in your wellness and health.

Be massage-savvy, and know that when you seek out a massage from Elements, you’re guaranteed an authentically healing experience from certified/licensed massage therapists.

[SOURCES]

https://www.theodysseyonline.com/massage-therapist-vs-masseuse

http://blog.mtti.org/what-will-you-learn-at-massage-school-an-overview

http://www.columbusmonthly.com/content/stories/2015/05/modern-day-slavery.html

Every Body Deserves a Massage

Wed, 12 Jul 2017 06:00:00 -0500

We know, we know. You’re really busy. You can’t take the time. You shouldn’t spend the money. Other people’s needs take precedence over your own. Did we forget any? Oh yes – you’re sure the tight muscle will go away on its own. These are just a few of the many excuses people make for why they should not get a massage.

In celebration of ‘Everybody Deserves a Massage Week’, we thought we would tackle head-on your most compelling reasons for why you believe you shouldn't get a massage. Be forewarned: your best excuses might fly right out the window.

Massage is for other people.

Massage is for everyone, especially you. With the wide range of massage styles and types, there is a massage that can support nearly every body type, diagnosis, preference, and need. Whether you prefer the gentle touch of light-pressure Swedish massage, or the intense pressure of deep-tissue massage, there is a massage just for you. Don’t like your head worked on? Prefer extra time on your aching feet? No problem. With our Youtopia philosophy, every person will receive the massage that is just right for them, with their preferences, and their style.

You don’t have the time.

There IS time in your schedule for a massage, you just don’t know it. Think of it this way – you make sure to clear your schedule for your dentist appointment, eye check-up, and your son’s tuba concert. Think of massage in the same way (only much, much more pleasant). It can be hard at first, but if you work a massage in to your regular routine, you’ll be amazed at how easy it fits in. Hint: schedule a few all at once on the same day of the week; for example, every other Thursday at noon, or the 2^nd Friday morning of every month.

You can’t afford it.

If you were to scrutinize your weekly expenses, we’re guessing you’d find a thing or two that you could do without, and not even miss very much. Letting go of a weekly lunch out or a Friday night movie in favor of a wellness activity that can make you feel so much better seems like a no-brainer. If your weekly shopping list includes over-the-counter pain medications, sleep enhancers, or immunity boosting supplements, you could find yourself needing those things a little less once you start receiving regular massage. If it’s okay with your doctor, that is. One idea is to request Elements Massage® gift cards instead of other items for birthday or Christmas gifts. Believe us – you’ll appreciate a healing massage way more than a new winter hat.

Your kids, spouse, friends, parents, neighbors, and niece all need you too much.

Those loved ones DO need you, it’s true. But they really appreciate you when you’re at your best, rather than at your sorest or most tired or most stressed. Plus, by prioritizing your own wellness over other things, you’re passing along a very valuable lesson. By realizing that you are worth it, they’ll in turn realize that they are worth it.

We do hear all of the excuses for why people “can’t” get a massage. And what do we hear from the same reluctant clients after their massage? They can’t believe they waited so long. They feel so much better. They can’t wait to schedule their next one. They feel relaxed and happy. This week and every week, it’s true that EveryBody deserves a massage. And that EveryBody begins with you, your body, and your wellness.

Benefits of Aromatherapy

Wed, 05 Jul 2017 06:00:00 -0500

Some of the most common questions we get at Elements Massage are surrounding our use of aromatherapy during massages. Our massage oils are enriched with high-quality essential oils that provide a myriad of therapeutic benefits through their skin application and scent experience. In case you have ever wondered about essential oils and the role they can play in your wellness, we wanted to dedicate an entire post this week to our essential oils, and why they are beneficial to your massage experience.

Have you ever wondered what essential oils really are? Here are a few quick FYI’s about these powerful substances:

Essential oils are natural oils that are extracted from the bark, roots, leaves, flowers, or other parts of plants. Oils are typically extracted through either pressing or distillation of plants.
The oil that is separated in this process can have significant therapeutic properties when used as aromatherapy. Also, when incorporated into our massage oils and applied topically, these essential oils can help reduce pain, aid in increased circulation, and improve the quality of the skin. It can also have powerful antiseptic, soothing, or otherwise healing properties when applied to the skin.
Essential oils are not the same thing as your typical air fresheners, perfumes, or lotions. For while these products can sometimes smell really good, most are chock full of artificial chemicals that can actually hinder your immune system. In fact, the phthalates often found in commercial air fresheners have been strongly linked to endocrine system disruption. The ingredients in many common scented lotions including parabens, and compounds derived from petroleum, have been linked to harm to the hormonal system.
We utilize an exciting assortment of essential oils in our massage oils, able to help encourage a wide array of moods and healing. Our collection includes: lavender which can encourage deep relaxation and promote better quality sleep; citrus which can emit feelings of wellbeing and have anti-depressant properties; eucalyptus which is anti-inflammatory and can have positive effects on the respiratory system; and more.
Nearly all of the essential oils we use are also antiseptic, which means they are capable of preventing infection by inhibiting growth of potentially harmful bacteria.

In short, essential oils can be effective and powerful components of your healthy life. At Elements Massage we are proud to offer these all-natural, therapeutic, and delightful ingredients within our massage oils. Since it is estimated that essential oils have been utilized for healing purposes for thousands of years, we feel good about passing this ancient tradition onto you, our members.

With our Elements Wellness Program™ you can easily try all of the oils we have to offer, trying a different one at each massage, and discover which one is your favorite. And, of course, if you find yourself unpleasantly sensitive to the feel or smell of the oils we use, please let your therapist know so that he or she may immediately make you more comfortable. After all, this is your massage, your health, and your wellness, and we want you to be completely satisfied.

[SOURCES:]

http://www.aromatherapy.com/faq.html
https://dailytitan.com/2010/04/beware-of-the-chemicals-in-scented-lotions/
http://www.womansday.com/health-fitness/wellness/news/a51813/new-study-finds-scented-candles-and-air-fresheners-pose-massive-health-risks/
https://www.wellbeing.com.au/body/health/citrus-essential-oils.html
http://newyewhealing.com/are-all-essential-oils-antibacterial/

5 Ways to Slow Down Your Summer

Wed, 28 Jun 2017 06:00:00 -0500

Come September, it’s as common as back-to-school ads; people everywhere remark on how quickly the summer flew by. With May we entertain summer visions of lazy days spent reading, swimming, and relaxing, and before we know it the summer has passed by in a flurry of activities and social engagements. Wouldn't it be nice if we could slow things down a little this summer? We think so, too. That’s why we’ve come up with the top 5 ways you can stretch out and calm down your summer:

Change it up. You know how summer days, holiday vacations, heck – even afternoons seemed to last an eternity when you were a kid? That’s because everything was new to you and your brain was working on turning those experiences into new memories. When faced with new and different events, our brains tend to perceive them has having lasted longer. So that means that driving to an unfamiliar part of town to eat lunch at a new restaurant, followed by a hike on a new trail is likely seem to stretch out that day more than the same old-same old routine.
Unplug and be present. If there’s one surefire way to lose great chunks of time, it’s likely to be lounging on your sofa, phone or tablet in hand, surfing articles or playing games. Sure, it might feel relaxing, but it’s definitely not an effective way to stretch out and enjoy your summer days. Instead, dedicate a couple of afternoons and evenings per week to being screen-free, and being completely present with your loved ones. Play a board game. Go on a nature walk. Find a new recipe (in an actual cookbook) and make a dish from scratch.
Practice smart self-care. Let’s face it. If you’re tense, anxious, or fatigued on an ongoing basis, then that will become your personal theme for the summer, causing your days and weeks to blur together in a flurry of stress. However, if you can approach your summer days from a place of relaxation and contentment, then that’s the direction your days will follow. Be sure to keep regular appointments with your Elements Massage therapist during the summer weeks. Doing so will help you to maintain quality sleep patterns, a lower level of perceived stress, and loosened muscles that are ready for fun. Plus, if you’ve got kids around, by doing this you’re sending them a valuable message of the importance of quality self-care.
Focus on the quiet. Have you ever noticed how easy it is to fill our environment with constant stimuli and noise? This summer, why not spend an hour simply listening to the outdoor sounds of birds, squirrels, and dogs? Bonus points if you catch a sunrise or sunset while doing so. Time will creep by slowly, and for once you’ll be so glad it does.
Try a DIY. Have you always wanted to build a birdhouse? Or perhaps make a few mosaic-style stepping stones for your garden? Trying your hand at creating an item for your home or yard is not only fun and frugal, but the finished product can really set apart this summer from the rest, as you’ll look back on your summer creation for years to come.

http://nymag.com/scienceofus/article/how-to-make-the-weekend-last-longer.html

http://dotcomplicated.co/content/2013/07/13/7-hacks-to-make-summer-last-longer/

https://www.chatterblock.com/articles/978/the-benefits-of-diy-projects/

Why Massage Makes the Perfect Wedding Gift

Wed, 21 Jun 2017 06:00:00 -0500

As the Big Day draws near, you start happily checking items off your to-do list. Flowers: check. Dress and tux: of course. Music playlist for the reception: finally yes. Gifts for the important folks involved in the wedding: welllll . . . chances are you’re still hunting for JUST the right present, and could perhaps use a little inspiration. We don’t blame you – it’s tricky to find a gift that will say, “I appreciate you,” “thanks for being an important part of my life,” and “wow, that was the best wedding shower I could have hoped for,” and even “I know I’ve been a real Bridezilla/Groom of Doom and I’m so, so sorry.” Lucky for you, Elements Massage happens to be the answer to your what-to-give quandary. Massage really is the thoughtful, functional, meaningful, and helpful gift for EVERY person on your list.

Even these people:

The wedding party. If you’ve got a few folks who are honoring you by standing up beside you on your big day, why not honor them by surprising them with a gift of relaxation? Especially if they’ve thrown/attended showers and parties for you, put forth the cost of a dress or tuxedo to look just right, and will be there to support you and your honey through thick and thin, they really deserve a gift that will help them to be healthy and feel rejuvenated+. Bonus: after their massage, thanks to the increased circulation and blood flow from their massage, they’re more likely to have healthy-looking, glowing skin for the photos.
Mother and father of the bride or groom. For a parent, weddings can be just plain hard. Aside from the considerable expense, the emotions involved with actually “giving away” your child can stressful, happy, sad, and exciting. Massage can help this situation, too. When you receive a massage, the feel-good hormones dopamine and serotonin are released, leaving behind feelings of well-being and contentment.
The bride and groom. Really, after months of hard work, dreaming about the honeymoon, one or two arguments about invitations, 9 trips to the craft store, 5 trips to the caterer, and countless emails to make sure every detail for the big day is perfect, the stars of the show could use a little relaxation. The massage therapist can help adjust posture, soothe strained muscles that can tense up with stress, and can give the immune system a boost by increasing the activity of white blood cells – all of which can help make this important day even more wonderful.
The officiant. Yes, tips are appreciated. Of course, donations to the church are needed. However, the gift of a massage can speak volumes about how you recognize how hard they work, and that you truly value their role in the sanctity of your marriage. And since most officiants that don’t take a lot of time just for themselves, we’re guessing that a gift of massage will be one of the most unique and most appreciated gifts that he or she will have ever received.

For the wedding that you have next on your calendar, be it your own or someone else’s, giving the gift of an Elements massage is a very thoughtful, rather unexpected, and very loving thing to do. And, with any luck, they’ll keep up the healthy habit until happily ever after.

http://www.rd.com/health/beauty/benefits-of-massage/

https://www.amtamassage.org/research/Massage-Therapy-Research-Roundup/Research-Roundup0.html

Alike - Short Film

Tue, 20 Jun 2017 04:00:00 -0500

This animated short film shows the power of connection.

Why Massage and Men's Health are Meant to be

Wed, 14 Jun 2017 06:00:00 -0500

Men, now it’s your turn. May was heavy with flowery Mother’s Day brunches, celebratory graduations, and emotional end-of-school-year events. This month is all about you. Not only is this Sunday Father’s Day, but right now we’re in the middle of National Men’s Health week. It’s a great opportunity to take stock of how well you’re doing paying attention to your health and wellness. What – you’re not used to doing this? Well it turns out you’re not alone. In fact, in a Cleveland Clinic study found that the men surveyed would rather talk about almost anything than their health. Favorite conversation topics included current events (36%), sports (32%), and their career (32%). Way down on the list of tolerable talk topics was their own health, weighing in at 7%.

Many experts believe that this phenomenon, and the fact that a full third of American men refuse to get regular medical checkups, is because many men feel that they are invincible, or are too proud to seek medical attention, therefore avoiding the need to seek out wellness. These are rather ridiculous philosophies, of course, as taking care of oneself is equally important for both genders for treatment of current issues, and the prevention and detection of future ones.

If you are a man, or know a man, who fits into the “I’m too cool to think about my health” mold, we’d like to suggest that an Elements massage is the perfect “health care without seeming like health care” practice. If you are a man, or know a man, who is uncomfortable talking or thinking about their health, an Elements massage is the perfect way to take care of your body. Not only can massage soothe tired muscles strained by your job, hobbies, or weekend activities, but it can help prevent a number of health-related concerns.

For one, massage can lower blood pressure, which is significant considering that 1 in 3 adults are affected with this. In fact, until age 65, high blood pressure affects way more men than women. If left unchecked, high blood pressure is linked to heart attacks, stroke, and kidney disease.

Also, massage can be an effective stress reducer. A full 9% of men report experiencing daily depression, a wellness practice that can help fight this phenomenon is valuable indeed. Of course, depressive symptoms should always be reported to, and monitored by, a doctor. However, massage can be an important accompanying tool that can be used to help manage feelings of depression.

Lastly, if your back is aching, massage may be just what’s needed. If your doctor supports it, then we suggest letting an Elements Massage therapist in on any back (or neck, or leg) pain. Massage therapists can often fix not only the hurting areas of the body, but also tackle and release the source of the pain. Through lengthening muscles and breaking up knotted areas and improving circulation to the sore spots, the Elements Massage therapist can gradually help even chronic pain to become more manageable. Try scheduling a few sessions, 2-3 weeks apart at first, to tackle the painful trouble spots.

For Father’s Day, don’t you, or the men who are close to you, deserve a gift that is truly healing, truly helpful, and one that will make them feel appreciated? Stop by for an Elements Massage gift card, or two, for a gift of wellness that they’ll be happy to use.

[sources]

http://www.everydayhealth.com/columns/health-answers/why-men-dont-go-to-the-doctor/

http://www.nbcnews.com/id/49794785/ns/health-mens_health/t/too-tough-get-sick-why-men-wont-go-doctor/#.WT2gfIWcFrQ

https://www.cdc.gov/bloodpressure/facts.htm

http://www.apa.org/monitor/2015/12/numbers.aspx

How Much To Tip a Massage Therapist?

Mon, 12 Jun 2017 06:00:00 -0500

Therapists are sincerely appreciative and grateful when they receive a gratuity after giving a massage. Leaving a gratuity is a way to thank them for their service, just as you do any other licensed professional. It is a very common practice in this service business. While most will be paid by the massage, the gratuity is an additional amount that will indicate your satisfaction with their service. Suggested amounts are 15-20% and should be based on the full price of the session, just as you would do if you were using a coupon or gift certificate for a meal.

Can Massage Help Improve My Running?

Wed, 07 Jun 2017 06:00:00 -0500

With the delightfully warm weather outside, do you find yourself itching to tie up your running shoes and hit the trail? If so, you’re not alone. In fact, in the US alone one in every ten adults runs for exercise. And it’s for good reason; running is a relatively inexpensive mode of exercise, it burns a high number of calories, and it is terrific cardio exercise. If you’ve never tried to run for exercise, OR if you’ve dabbled in jogging before and have since sworn it off, we encourage you to give it a shot. Not only do our tastes and preferences tend to change over time, but our bodies can change too, and perhaps your body and mind might now be more receptive to running. Given that June 7^th is National Running Day, we thought we’d explore how running impacts the body, and how massage can be a runner’s best friend.

If you’ve never considered massage as a running necessity, consider that out of all those millions of runners in our country, 40-80% sustain an injury at least once per year. The most-common injuries? Achilles tendonitis (when the tendon at the back of your heel tightens and becomes irritated), hamstring strain, iliotibial band syndrome (the tightening of that fussy IT band that runs from your hip to your knee on the outside of your thigh), and knee issues top the list. If not properly cared for, these injuries can put a wannabe runner out of commission for weeks, or even months.

Given how commonplace running-induced injuries can be, it’s just common sense to take steps to keep your body in primed shape with massage, especially given all of its other benefits, too. Here’s exactly how massage can help:

When you pull, tear, or otherwise strain muscles, as is common in running, you can develop scar tissue. When a muscle undergoes stress it can develop tears. The surrounding muscles band together to protect that area, leading to painful knots and muscle scar tissue. Massage can reduce scar tissue and heal muscle adhesions, leading to less soreness and greater muscle movement.
Even if you don’t get an actual injury, the very act of running – repetitive and sustained muscle work – makes you a candidate for tight muscles and poor circulation. Massage can effectively improve and increase the quality and level of circulation, and can soothe and loosen muscles, decreasing your chance of strains and injuries.
Have a race coming up? Whether it’s a neighborhood Fun Run, a 5k, or a full marathon, be sure to add a massage appointment into your training schedule. Getting a massage from Elements Massage before a race can reduce muscle tension, give your serotonin and endorphins a boost to increase your confidence, and improve your immune system to help prevent a pre-race illness.
The fact that massage can reduce inflammation makes a post-run massage a great tool for making sure your muscles heal quickly and properly. And, the better you feel after your run, the sooner you’ll be ready to hit the pavement again and again.

Be sure to discuss your running routine with your massage therapist so he or she can concentrate on your most-worked or most-vulnerable areas. Taking proper prevention and care can help to ensure a long and healthy season of running and exercising, for many National Running Days to come.

https://runnersconnect.net/coach-corner/massage-for-runners/

http://www.livestrong.com/article/490163-negative-effects-of-running-on-the-body/

http://www.runnersworld.com/health/the-big-7-body-breakdowns

http://www.runnersworld.com/for-beginners-only/benefits-of-massage-for-runners

How Massage Can Help You Get Ready for Summer

Tue, 30 May 2017 06:00:00 -0500

Weekend Warrior, summer is here, and come Saturday, you want to get outside and enjoy the sunshine. Whether you’re gardening, hiking, playing a sport, or hosting friends and family for a meal on the patio, you plan to soak up as much summer fun as you can. Whatever summer finds you doing, massage can be the perfect accompaniment to all of your summer activities, and is a key element to keeping your body healthy. Here are the top 5 reasons you need regular massages this summer.

Because it’s tennis or softball or Frisbee or water skiing or hiking or biking season, and as impressive as your athletic prowess is (or not)- these activities are sure to put a bit of strain on your muscles. Making regular massage a priority can help make sure your playing season isn’t cut even shorter by a strained muscle. Not only does receiving massage after exertion help fight inflammation (read about a study here: http://well.blogs.nytimes.com/2012/02/06/how-massage-heals-sore-muscles ), but massage can actually help prevent the likelihood of hurting your muscles in the first place by keeping your muscles lengthened and more fluid.
Because you hate having ankles as round as your thighs. If the heat makes your feet, ankles, or hands swell, after consulting your doctor, massage should be on your short list of to-dos. Receiving massage can help drain the lymph nodes all over your body, encouraging the movement of waste material and blood flow. The fact that this process can also help boost your immune system is an added bonus, because nothing shuts down summer fun faster than summer sickness.
Because your kids are now around – like, ALL the time (and they’re always hungry), or you have the relatives coming in town to stay with you, or your job ramps up big time in the summer months. Let’s face it – as lovely as summer is, it can leave you feeling stressed. The good news for you is that massage can be really effective at reducing the stress hormone cortisol, lowering blood pressure, and reducing heart rate. With the extra time you have around these loved ones during the summer, don’t you want to be at your very relaxed and happiest?
Because “you time” shouldn't be put on hold just because it’s summer. Yes, you’re busy. Yes, you have trips planned and family visiting and outdoor hobbies to take your time. However, making yourself a priority should remain just as important during these summer months. With your kids around more, you’re showing them just how important self-care is.
Because your to-do list is intimidatingly long. We’re guessing that you’ve got your share of mowing, gardening, painting, landscaping, or cleaning to do. Massage not only feels great, it is like medicine for your muscles and tendons, minus the actual medicine. Not that we recommend that you replace your regular medical care with massage, but if massage allowed you to take fewer over-the-counter pain management pills, wouldn’t it be worth it? Plus, after all of your hard work, you definitely deserve a soothing massage.

Your reasons for making an appointment with your massage therapist can be vastly varied, depending on your workload, emotional state, and physical needs. With the YOUtopia program at Elements Massage®, your massage therapist can cater any massage to exactly what your body needs. This can ensure a healing and therapeutic experience – just for YOU, every single time.

[SOURCE]

http://www.progressivehealth.com/massage-for-edema.htm

http://www.integrativehealthcare.org/mt/archives/2015/02/how-massage-therapy-reduces-stress.html

Benefits of Swimming as Exercise

Wed, 24 May 2017 06:00:00 -0500

As you’ve gotten older, we’re guessing your definition of “swimming” has changed a little. When you were a toddler, swimming meant splashing around with plastic watering cans and arm floaties. As a school-aged kid swimming became a little more serious, with some lessons or swim team thrown into the mix. And now, as an adult, what does swimming look like to you? If you’re like a lot of adults, “going swimming” means arriving at the pool, possibly wearing a swimming suit, and sitting pool-adjacent while enjoying the sun and a juicy magazine.

As lovely as pool loungers can be, we’d like to encourage you to think again about real swimming, and just why you might want to incorporate it into your fitness routine. So here are our top 5 reasons to start swimming again. Really swimming.

Your joints like it. Because you only bear about 10% of your weight in the water, swimming offers a cardio workout without the wear and tear on your body that you might find with running or playing sports. As long as your doctor agrees, swimming can be a great exercise option for those with arthritis or heart conditions. Also, some people diagnosed with multiple sclerosis find exercising in water to be good for building strength and balance under the guidance of their doctor. And, as heat sensitivity is common in patients with MS, they might find relief in the coolness of pool water.
Your muscles like it. Given the great resistance that water provides, simply moving through water can tone and strengthen muscles. Add in swimming powerful strokes for 30 minutes at a time, and you’ve got an effective muscle-building workout, no weights or equipment needed. In fact, swimming works an impressively high number of major muscle groups including your arms, back, legs, glutes, and core, making it an effective full-body workout.
Your bedtime likes it. Like most aerobic exercise, swimming can improve the quality of your sleep. This is because exercise acts as a stressor on the body, one that the body needs to compensate for later with deeper sleep. Exercise such as swimming also releases endorphins which can help lower stress and depression, leading to a clearer and happier mind come nighttime.
Speaking of depression, your mood likes it. Exercise has been shown in studies to improve self-esteem, elevate the mood, and have a calming effect. Plus, as you get more confident in swimming and learn more about how to do various strokes and turns well, this, too, can have a dramatic effect on your mood and level of self-confidence. One study published in Psychosomatic Medicine in 2011 found that regular exercise can help ward off panic attacks in those suffering from anxiety.
Your waistline likes it. Of course, any kind of exercise can help manage weight if paired with a healthy diet. However, swimming can be especially good for weight control in that it provides both cardiovascular and strength-training, all in one workout. Aerobic exercise can burn a high level of calories, while building muscles can help ensure that your metabolism stays nice and high.

[Source]

http://www.apa.org/monitor/2011/12/exercise.aspx
http://www.webmd.com/fitness-exercise/a-z/swimming-for-fitness
http://www.nationalmssociety.org/Resources-Support/Library-Education-Programs/You-CAN/Swim-Like-a-Fish
https://www.sharecare.com/health/healthy-sleeping/can-exercise-improve-quality-of-sleep
https://health.clevelandclinic.org/2013/08/swimming-joint-friendly-and-good-for-the-heart/

Why Massage Makes the Perfect Mother's Day Gift

Wed, 10 May 2017 06:00:00 -0500

Mother’s Day is quickly approaching, which means that you’re hunting for the perfect gift for the beautiful, selfless, loving mom in your life. It also means that newspapers, television, and the radio are awash with store ads and commercials. Businesses of every sort are telling you why their flowers, or their jewelry, or their candy, or their shoes are the best Mother’s Day gift ideas. Well, we’d like to argue that a gift of an Elements massage is one of the most thoughtful, loving, and important gifts you can give a mom. Elements massages really are the very best Mother’s Day gift, and here’s why:

Unlike brunches or family picnics, a massage lets Mom focus on . . . herself. Her only job is to make the appointment, walk in, and lie down on the massage table. From that point on, someone else is taking care of Mom for a change. She won’t be “on duty.” She won’t be multitasking. She’ll just be taken care of.

Short take: 90 minutes of smelling healing essential oils instead of dirty socks, diapers, and dishes? Priceless.

Massage can benefit anyone, regardless of age. Whether the mom in your life is 30, 50, or 80, massage therapy can have dramatic healthful effects. The licensed massage therapist will lengthen tightened muscles and loosen knots. Massage can bring about increased circulation, encourage the draining of lymph nodes, and help muscles to function better.

Short take: Quick, easy one-stop shopping for every mom in your life.

Massage isn’t just a break from stress, it can actually reduce it. Massage has been shown to lower the stress hormone cortisol. Massage can also encourage the production of feel-good hormones like endorphins, serotonin, and dopamine.

Short take: March isn’t the only thing that can go in like a lion and out like a lamb.

This Mother’s Day gift idea can help ensure that Mom keeps healthy to keep on being the superhero she is. Grocery cart handles, wayward sneezes in crowded elevators, the long-forgotten lunchbox containing petrified sandwich remains, or a kid’s classmate’s stomach virus all contain germs that threaten to bring illness. Luckily, massage can actually improve her immune system by raising the activity of the white blood cells which work to fight of viruses.

Short take: Germs are everywhere, and superheroes don’t get sick days.

Massage can be a powerful therapeutic tool for many medical conditions. If Mom experiences high blood pressure, arthritis, depression, low-back pain, headaches or migraines, or has a stress injury, massage can help alleviate the symptoms. While massage may not be able to replace other treatments, it can help to bring relief, speed healing, and be an all-natural and medication-free tool to help her condition. She should check with her doctor if she’s unsure whether massage is a good accompaniment to her current medical treatment.

Short take: More pain-free moments to enjoy family, friends, and activities is worth every penny and minute of massage therapy.

Whether she is your mom, spouse, sister, friend, daughter, or aunt, the mother in your life deserves a truly wonderful recognition of the loving and selfless woman she is. A gift of massage, either a single or a package, can help her be healthy, happy, and continue doing what she does and loves best – being a great mother.

[Sources]

https://www.amtamassage.org/research/Massage-Therapy-Research-Roundup/Research-Roundup0.html

https://www.ucsfhealth.org/treatments/massage/

Can Massage Help Relieve My Springtime Allergies?

Wed, 26 Apr 2017 06:00:00 -0500

The stuffy nose. The itchy eyes. The constant scratchy throat. The way your conversations with co-workers have been reduced to caveman-like grunts of allergy definers.

Them: “(Snort) Tree pollen.”

You: “(Hack) Ahh. Grasses and mold.”

Them: “Allergy pills?”

You: “Nah, nose spray.”

Our wildly warm winter, while so lovely to experience while it was happening, has led to a whopper of an allergy season. It triggered earlier-than-normal symptoms, and has caused a greater concentration of allergens in some areas. Dr. Clifford Basset, founder and director at the Allergy and Asthma Care of New York also blames the higher environmental allergy count on climate change. “[Climate change] is causing more carbon dioxide in our environment, which in turn tells a lot of plants to produce more pollen, and the pollen itself is more supercharged and more powerful."

Allergies can manifest themselves in a variety of ways, from a sore throat and congestion, to hives and overall itchiness. They develop when a person’s immune system mistakenly identifies a certain environmental substance as a threat, and reacts accordingly by producing Immunoglobulin E (IgE) antibodies to fight off the perceived offender. This, in turn, tells the body to produce histamines and other chemicals that cause allergy symptoms.

While over the counter medication options can provide help, massage can be a valuable, all-natural tool when it comes to allergy relief.

Massage helps encourage circulation and lymphatic drainage all throughout the body. Specifically, allergy sufferers might especially find relief with massage work that focuses on lymph nodes in the neck and face. Also, certain facial massage techniques can encourage the drainage and decongestion of sinuses.

Did you know that stress can make your already annoying allergies even worse? When you’re stressed, your body releases additional histamines, prompting even greater allergy symptoms. Receiving a massage can lower the stress hormone cortisol, making you feel a lot better, both physically and emotionally.

There are even spots in your feet that, when worked on by your massage therapist, can trigger healing in the parts of your body affected by allergies. Through our Integrative Reflexology program, your therapist can use the ancient healing practice of reflexology to encourage allergy relief. For example, an area near the balls of your feet are linked to your lungs, a point near the tip of your big toes are connected to your sinuses, and an area on the undersides of your second and third toes are linked to your eyes.

While we can’t promise that full-body massage or Integrative Reflexology will eliminate your need for over the counter allergy medications, we do believe that massage can be an important tool in your “health tool belt.” And if you’re suffering from allergies this season, it’s worth it to explore massage, and see if it can help. Massage may allow you to suffer a little less, or require less frequent medication. At the very least, you’ll walk away feeling more relaxed, having your stress hormone lowered, your muscles lengthened and loosened, with an increased level of circulation, and will likely get a better night’s sleep. Give us a call; we look forward to helping you be the healthiest you can be.

Celebrating Earth Day

Tue, 18 Apr 2017 06:00:00 -0500

If you’re like us, you’ve been using every excuse you can think of to be outside and enjoy the spring sunshine. With the greening grass, the spring flowers showing off their annual flamboyance, and the strikingly bright shade of blue in the sky, spring makes us appreciate nature in a unique and wonderful way. And that’s why we are thrilled to pay homage to our planet this Saturday on Earth Day. And in case you need some inspiration, here are some of our favorite reasons why you should spend some time outside celebrating the Earth on its special day.

It feels good. And it’s not just in your head. Your mental wellbeing gets a serious boost from spending time outside. Being in nature has been linked to greater empathy and emotional stability, greater short and long-term attention spans, and an increase in the feel-good chemical serotonin (yes, that neurotransmitter that also gets a healthy lift from getting a massage).
It’s naturally fortifying. Are you tired of hearing about vitamin D yet? Vitamin D gets a lot of hype simply because it really is that important. Vitamin D is necessary for your body to absorb calcium, thereby strengthening your bones and teeth. Also, vitamin D deficiency has been linked to depression, weight gain, certain cancers, autoimmune disorders, and heart disease. And the most effective way for your body to receive its daily allotment is through good old-fashioned sunshine from being outside.
Aromatherapy abounds. You know how the smell of fresh-cut grass or a spring rain can make you feel instantly energized or relaxed? Smells are powerful mood boosters, and can even help to dramatically lower anxiety, focus your thoughts, or energize your mind. This is why we use only all-natural aromatherapy oils during our massages. Depending on your mood, or how you want to feel, our YOUtopia program allows you to cater every aspect of your massage to your liking – even down to the scent of your massage oil. The next time you’re in a nature setting, pay attention to how the different smells around you make you feel.
It’s better for your eyes. If you’re one of the millions of Americans who spends most of your waking time in front of a screen, you could be setting yourself up for Computer Vision Syndrome (yes, it’s a real thing!). It turns out that your eyes can get a little too used to only focusing on objects two feet or less from your face, and this can result in vision problems, eye irritation, headaches, and dry or red eyes. When we go outdoors we tend to focus on far-away objects, while taking a break from screen-related eye strain. Frequent jaunts outside can help prevent or treat Computer Vision Syndrome.

Whether you renew your efforts to recycle more, explore alternate, less-polluting forms of transportation, or simply take a long walk outside appreciating the earth’s beauty, we encourage you to celebrate your planet this Saturday. By respecting the earth you can show care and respect for your body, too. What a beautiful win-win.

How to Handle Tax Day Stress

Wed, 05 Apr 2017 06:00:00 -0500

It’s often said that Tax Day is, for many, our least-favorite day of the year. If finances and employment are stressful for you on a regular basis, then it makes sense that you’re not a fan of the one day in the year that shines a big, unforgiving spotlight on those very issues. In fact, 69% of us blame our stress on financial issues, and 65% of us blame it on our jobs. So really, for many people Tax Day is like the equivalent of a root canal, flu shot, and food poisoning all in one day. Given the subsequent anxiety and tension that often comes from this day, there’s a decent chance that at this very moment you could use some ideas for healthy ways to manage your stress.

Stop stress responses in their tracks. Recognize how you tend to process stress, ideally before it hits head-on. If you often resort to binge behavior like overeating, drinking too much, or smoking, try to consciously derail those behaviors by not allowing yourself to purchase your vises, and letting your loved ones know what you’re trying to stay away from. Be intentional about putting healthier stress-busting practices into place before the stressful moments set in. For example, set up regular walking or running dates with a friend, or regular appointments with your massage therapist.
Find the reason underneath. What is it that gets you worked up about Tax Day? Is it the worry about not having enough money? Is it anxiety about not being organized enough? Make an ongoing commitment all year long to set yourself up for success. Treat yourself to a new receipt organizer, or an appointment with a financial planner to discuss how much of your income needs to be squirrelled away so you don’t owe anything come April 15^th.
Nourish your inner calm. Did you know that stress can weaken our immune system? Don’t respond to stress by eating the traditional “comfort foods” like macaroni and cheese or sweets. Instead, load up on antioxidants like those found in fruits and vegetables to give your immune system a boost. (Bonus tip: dehydration can cause production of the stress hormone cortisol. So drink up to stay healthy and stress-free!)
Grade your stress. Do you have actual, concrete reasons to stress, or are they cases of the “what-ifs”? Centuries ago, Michel De Montaigne famously said, “My life has been filled with terrible misfortune; most of which never happened.” While this quote has made people chuckle over the centuries, excessive worry is no laughing matter. Worry has actually been linked to a greater tendency toward dementia, lower IQ, premature aging, and shrinking brain mass. Plus, it can put strain on your relationships. If your stressors are more abstract than in-front-of-your-face reality, say a hearty adios and focus on the issues, and the blessings, in your life right now.

Tax Day stress doesn’t have to be inevitable. Make a commitment to yourself now to be straight-A-student prepared for next year, with receipts and paperwork in order. For now, get some stress-managing techniques in place, pronto. One of the most effective ways to battle stress right away is with an appointment at Elements. With your YOUtopia program, you can let your massage therapist know that you’re stressed, and where you’re feeling tension, and then simply lie on the table and let him or her do the rest. Tax Day is a reality, but it doesn’t have to get the best of you.

Spring Growth and Renewal Is Not Just for Nature

Wed, 22 Mar 2017 06:00:00 -0500

The winter months are officially behind us, and SPRING has sprung. All fussy springtime snowstorms or unseasonable heat waves aside, spring was made official on Monday. We are always happy for spring’s arrival for so many reasons; the budding trees, the greening grass, and the slowly warming weather are so wonderful. But what we really love is the spirit of renewal and growth that comes with spring.

If you take a minute to look around and notice the transformation happening around you, you can’t help but be in awe. In fact, we think that nature can be a really great source of inspiration for your own springtime renewal and growth. Let’s take some cues from nature, and see how we can SPRING into action.

New blossoms and buds. See that tree over there? Right now it’s churning with its efforts to create new leaves and longer branches. What we see on the surface is only a fraction of the miracle that’s happening inside. We can be like that, too – constantly planning new ways to grow and produce, and our heads always churning with new life and ideas.
Winter coats, buh-bye. We should do as well as the animals shedding their thick fur coats. They’ve got the right idea – why carry around what will only make you hot, confined, and uncomfortable during the summer? Maybe your extra is a few pounds of your own “winter coat” that need to be shed through exercise and healthier eating. Or perhaps your extra involves a relationship that needs to be gently released. Your extra could even be a bad habit that’s been weighing you down. Examine what’s been feeling heavy and unnecessary, and consider whether it’s something you can shed this spring.
Speaking of animals . . . they’re waking up. Similar to the bear that’s been out of commission for a few months, maybe you have some waking up to do. Like maybe you can stand to wake up to gratitude about being so blessed. Or maybe you can wake up to the fact that it’s time for a change. Or, in a more literal sense, perhaps it would be good for you to wake up a little earlier each morning. Starting the day with some quiet time for prayer, meditation, or soul-nourishing reading could be a game-changer with how you feel for the rest of the day.
Babies abound (awwwww). Many animals have mating cycles that bring about an influx of new births around this time of year. Babies – be they human, bird, or mammal – have a way of making us want to be a little gentler, speak a little more softly, and smile a little more. And, really, who in our lives wouldn’t benefit from us adopting those habits on more permanent basis?
And then there’s the rain. Nature just knows that come this time of year, some additional moisture is in order. How else to feed and fuel all of the new life waking up and developing? And as for you – how’s your own water intake? Without proper hydration, your brain function, energy level, immune system, digestive system, and temperature regulation all suffer. Knock back a few extra glasses every day to keep you properly fueled and performing at your best.

Springtime growth and renewal at Elements means that we are committed to nurturing all aspects of YOU and your health. Through our Youtopia program you can be a key player in your own wellness. Whether it’s being able to get matched with a massage therapist who is just right, or getting a massage that is focused on the areas that YOU need, we care that your massage is all about you. Let springtime become your favorite season for a whole new reason: a whole new you.

Don’t Leave Your Health To Luck

Wed, 15 Mar 2017 06:00:00 -0500

If you consider yourself healthy, chances are you work for it. No matter how much “luck o’ the Irish” you’ve got running through your veins, good health doesn’t simply happen. It’s not something you’re born with like curly hair or long toes. Good health is about daily, intentional choices that you make. However, even the healthiest among us can get in a rut or lose sight of our health intentions. With March being National Nutrition Month, we thought it fitting to talk about good nutrition. Not just eating plenty of veggies (although that is a great idea), but developing and maintaining good “nutrition” for all aspects of your life.

Nutrition for your mind

Feeding your mind well will help you to reach your intellect potential. So what is healthy “food” for your brain?

Maintaining healthy, close relationships, and fixing broken ones
Developing and maintaining spiritual connectedness
Taking up a new hobby or interest
Cleaning out the excess STUFF around you. Yank those ill-fitting clothes from your closet. Clear out the junk from your garage. Open home space = Clearer mind

Nutrition for your soul

Ditto on the close relationships. A 2002 study conducted by Seligman and Diener found that those who reported being the most happy were the ones with “strong ties to friends and family and commitment to spending time with them.”
Volunteer. Talk about a win-win. Not only does volunteering help to address a societal need, but there are huge benefits for you as well. Volunteering can help you reduce stress, keep depression at bay, and keep you mentally stimulated. And the more you do it, the more you reap the positive rewards.
Get out. Drive to a nearby hiking trail, scamper down the path a bit, and just breathe. The vastness and beauty of nature can help put your issues in perspective. And then there’s the inevitable gratitude that results from seeing such majestic beauty.
Seek out therapy. Massage therapy, that is. Between the aromatherapy featured in our oils and the feel-good hormones released through the massage, you’ve got a “therapy” session that can’t be beat. And this kind of therapy comes complete with immunity-boosting, sleep-promoting benefits, too.

Nutrition for your body

Exercise. This one is a bit of a cheat answer, because exercise actually stimulates your brain, lifts your mood, and is great for all parts of your body. Get your 30-45 minutes in, 3-5 times per week for maximum results. You’ll also notice a difference in your energy, your skin, and your muscle tone.
Quality in, quality out. Focus on the quality of your food, versus the quantity. Less white, processed food, more rich whole grains. Protein, fiber, lots of colorful produce, and plenty of omega-3’s will keep you feeling satisfied, energized, and fuller for longer. And after eating well for a few weeks, you’ll notice that what you offer to others around you will be of higher quality, too.

St. Patrick’s Day may be the “luckiest” holiday of the year, but when it comes to nutrifying your entire body, soul, and mind, luck has very little to do with your success. A few simple steps and tips, and you’ll feel nourished and lucky all year long.

Can Massage Therapy Help Symptoms of Multiple Sclerosis?

Wed, 08 Mar 2017 07:00:00 -0600

Multiple Sclerosis (MS), a disease affecting the central nervous system that can cause a wide range of symptoms, is becoming more and more prevalent. It is thought that over 2.3 million people worldwide are diagnosed with MS, with about 200 new cases cropping up in the United States every week. March happens to be MS Awareness Month which makes right now a great opportunity to become a little more educated on this disease, and whether massage therapy is a viable way to relieve some of the symptoms.

MS organizations like the National MS Society maintain that the way to really combat the effects, and possibly the progression, of this disease is through treatment with one of the FDA-approved disease-modifying drugs. However, MS can bring about a slew of symptoms that massage, or other wellness practices, can help relieve or lessen.

Spasticity – This symptom causing stiffness and/or involuntary muscle spasms in limbs is one of the most commonly experienced. Neurologists often prescribe medications, exercise, physical therapy, and daily stretching to relieve this symptom. Massage can play a role in relief as well, in that receiving regular massage can help reduce muscle stiffness and can increase circulation to the affected areas. Massage can help other spasticity treatments to be more effective by helping muscles be less sore or rigid.

Sadness and anxiety – Whether due to the unpredictability of MS, worry at what the future might hold, or sadness at the change and loss MS can bring, these feelings are very common with those diagnosed. While seeking professional medical help for feelings of depression is an important first step, massage can help complement the mental health treatment already in place. Massage can increase the “feel-good” hormone dopamine which regulates our sense of joy, enthusiasm, and inspiration. Massage also helps promote endorphins, oxytocin, and epinephrine which can all help promote feelings of euphoria.

Pain – Whether it’s pain from spasticity, pain in joints, knotted-up shoulders or back from stress, or an aching head or jaw, the pain relief that massage can bring is valuable and effective. Both the affected areas, as well as the compensating areas are at risk for pain and tightening. Massage can not only provide relief from pain in the body’s soft tissue, tendons, and muscles, but it can also help promote circulation to the area. Also, there are tremendous therapeutic benefits to simply being cared for and touched by a human hand. Massage is can be a comforting and effective method to help control pain.

Sleeping problems – sleep disturbances and MS seem to go hand-in-hand. Frequent trips to the bathroom, periodic limb movements (PLMS), or the aforementioned spasticity or pain can all prevent a restful night’s sleep. A vicious cycle can erupt, as the fatigue and stress caused by lack of sleep can trigger increased MS symptoms, leading to poorer sleep, and so on. Massage can help to promote more restful sleep by promoting the production of serotonin which helps regulate the body’s circadian rhythm. Massage also reduces the stress hormone cortisol which, when elevated, can disrupt sleep.

With MS, it’s important to seek regular medical treatment from a neurologist for the most effective treatment possible. Make sure he or she agrees that massage therapy is a good complementary therapy option. And then go ahead and enjoy the relaxing, comforting, and effective benefits of massage.

How to Fight Against Inflammation

Thu, 02 Mar 2017 07:00:00 -0600

Body inflammation is getting a lot of press these days, with plenty of talk about anti-inflammatory diets and medications. What is inflammation? Doesn’t everyone’s body become inflamed at some point? Should you be worried about it?

To put it the most simply: inflammation is the response your body initiates when an infection or injury occurs in your tissue. There are two categories of inflammation: acute and chronic.

Acute inflammation can occur in just seconds or minutes after an injury to or infection in the tissue. Immediately after the injury the area gets red and swollen thanks to the body’s attempt to dilute, destroy, or section off the infection or irritant. White blood cells are deployed to fight off the offending agent. You see acute inflammation with things like a swollen ankle, an unsightly pimple, or a bump to the head. Acute inflammation is a natural, helpful response the body initiates, and contributes to healthy repair and healing.

Conversely, with chronic inflammation, the body stays in “fight mode” with white blood cells constantly on guard and fighting, only without an injury or infection to actually fight. These white blood cells, all amped up with nothing to battle, starts turning their attention to organs or other healthy cells. Chronic inflammation can occur with autoimmune diseases such as rheumatoid arthritis and lupus, as well as with osteoarthritis and Crohn’s disease.

There are a few ways that you can help fight, or reduce your risk for, chronic inflammation.

Another score for massage. Massage can help fight chronic inflammation by increasing circulation, which can help remove fluid and waste from the tissues. Massage can also help promote functionality to muscles affected by inflammation-causing medical issues. For example, with osteoarthritis, the muscles surrounding your affected areas can become tense and knotted, leading to poorer range of motion and soreness. Also, times of high anxiety and depression have recently been tied to bouts of inflammation, and massage can effectively keep both of those emotions in check. Not only that, but massage can increase your immune system, which can be important for those whose white blood cell attack cause decreased immunity.
Focus on food. Foods high in omega-3’s, such as walnuts, avocados, and salmon, can help protect your body from havoc wreaked by inflammation.

Cruciferous veggies like cauliflower, kale, other leafy greens, and broccoli contain the compound sulforaphane, which is said to block enzymes that lead to the degeneration of joints (which lead to, yep, chronic inflammation).

Move it. Some studies have shown that exercise does a great job of reducing inflammation. Exercise helps to reduce and shrink fat cells, which tempers your body’s immune system, therefore decreasing your body inflammation. In fact, simply losing a few extra pounds (if you’ve got ‘em to lose) can reduce inflammation as well.

Always make sure your doctor is on board with your plans to fight and prevent inflammation. Chronic inflammation can be dangerous, but it doesn’t have to get the best of you. Make an appointment at Elements and let a therapeutic massage be your first healthy step toward fighting inflammation.

Can Massage Help With My Heart Health?

Wed, 15 Feb 2017 07:00:00 -0600

Come February every year, we’ve got HEARTS on our mind. However, we’re not thinking about frilly, pink, chocolate, or paper ones. Rather, we’re talking about the life-giving, tireless organ that beats about 100,000 times a day just for you, every day. Your heart – the fist-sized pump in your chest that is responsible for sending blood and oxygen to all parts of your body deserves to take center stage once in a while. This is why we’re always glad when American Heart Month rolls around. And, given that heart disease is responsible for about 1 in 4 deaths in the United States, it makes good sense that we all take this opportunity to spread the word, spread the heart love, and maybe learn a thing or two about how to best take care of our tickers.

We all know that good heart care includes regular exercise, good food, and low stress. However, did you know that massage also happens to be great for your heart? (As if massage needed another item to add to its already mile-long list of benefits. What a show-off.)

Under pressure? Massage has been proven multiple times to effectively lower blood pressure. In just one study, 263 study participants received a 45 – 60 minute massage. After the massage, their blood pressure dropped an average of 10mm Hg, and their heart rate dropped an average of 10 beats per minute. The fact that massage can bring about results this drastic without the use of medication is awfully impressive.
We’re a little stressed out. And our heart pays the price. Too much stress can lead to cardiac arrhythmias, which prevents the heart from pumping effectively, therefore causing an insufficient blood supply to reach the brain and other organs. Regular massage can reduce this effect, leading to greater heart and organ health.
Are you sympathetic? Our nervous system has two modes – sympathetic and parasympathetic. In sympathetic mode we’re in “fight-or-flight” mode, causing our blood vessels to narrow, heart rate to rise, and breathing rate to elevate. This stress response also causes or stress hormone cortisol to rise. Massage can move our nervous system from sympathetic to parasympathetic, which is our bodies’ resting response.
Certain circulation. Poor circulation can mean trouble for heart health. The health of your arteries relies on proper circulation, and lack thereof can lead to heart disease. Massage is a great promoter of whole-body circulation, leading to more efficient blood flow and waste elimination.

Clearly, massage ranks high on the to-do list for heart health. Consider the little steps you take now to ensure good health a great investment. If you can do a few easy (and, let’s face it, pleasurable) things like getting a massage now to possibly lessen any symptoms of illness, or other health problems later, isn’t it worth it? Not only that, we love the fact that doing this simple act can improve quality of life both now and later. We wish you a happy American Heart Month now, and a happy heart for years to come.

The Importance of Self-Care

Wed, 01 Feb 2017 07:00:00 -0600

The stores are awash in seas of pinks and reds. Commercials and ads are imploring you to think of ways that you can show your loved ones how you feel about them. Should it be flowers? Candy? Heart-shaped pizza and doughnuts? There is no shortage of “helpful” suggestions for how to commemorate Valentine’s Day.

Can we add one more suggestion for your Valentine’s Day? What about showing yourself some love? What – you weren’t on your short list of Valentine recipients?

Perhaps you feel guilty taking time for yourself. Or you feel like you’re too busy. Or you feel like you’re being greedy or selfish by practicing healthy self-care. Au contraire, my friend.

Self-care helps you process stress in a healthier way. Life can be stressful – there’s no way around it. Taking proper care of yourself helps your stress to not get the best of you.
Self-care helps you to step away and refocus. When you get out of survival mode, even for an hour or two, it can help you to reprioritize and enjoy a renewed focus on what’s important.
When you love and care for your body, it will love you back.
Self-care helps you avoid debt. An energy debt, that is. Your energy and passion are among your most valuable assets. When those are depleted, you’ve got nothing left to help you enjoy your favorite things, your favorite people, and the things that make you YOU.

Taking care of yourself physically, mentally, and emotionally is not only NOT selfish, it helps to ensure that you can live up to your potential. Don’t you want to be the very best employee, spouse, friend, parent, sibling, and volunteer that you can be? Basically, taking care of yourself allows you to be able to take care of others in a healthy and effective way. The flight attendants have it right when they instruct fliers to take care of their own oxygen mask before helping someone else. If you’re toast, then you’re useless when it comes to aiding someone else.

Massage happens to be an ideal component for healthy self-care. Not only does it feel great, but it helps to care for many aspects of your wellness. Getting a massage on a regular basis improves your immune system, reduces stress, improves sleep, and helps ward off depression. On that note, have you gotten to experience the new and improved YOUtopia at Elements? At Elements, we strive to make your massage a healing experience that is just right for YOU. Your body, your massage preferences, and your wellness are unique to you. That’s why we feel that your massage should be unique, too. As a valued member of our YOUtopia program, your massage will be catered to your needs by your massage therapist. After all – you spend a lot of energy and time making sure the needs of others are met. Why not let someone worry about you for a change? Talk about a lovely YOUtopian experience!

A Massage That is Tailor-Made for You

Wed, 18 Jan 2017 07:00:00 -0600

If there is one thing that people universally value, it’s our right to choose. We want the exact kind of clothing, coffee, furniture, education, hairstyle, and food that suits us. Author David McKay summed it up well when he said, “Freedom of choice is more to be treasured than any possession earth can give.” Knowing this, why is it that we normally bold and decisive citizens tend to clam up when it comes to our own bodies? Ever walk out of a hair salon, in shock at the dramatically “chic” (read: WAY too short) haircut you just got? Ever sit idly while the nail salon worker painted on a color you quickly decided was wrong for you? And, have you ever stayed mute during a massage, willing the massage therapist to read your mind as you silently urge, “more pressure!” And shouldn’t we be the most vocal and outspoken when it comes to our bodies? What gives?

You’re scared of being offensive. Heaven forbid you enter the “I just hurt someone’s feelings” zone. We understand how this can be hard, but the good news is that if you’re dealing with your massage therapist (or any other “professional” who really is professional), they will not only NOT get hurt feelings, but they’ll welcome your input. After all – this is your massage, and they will want you to be pleased. In the world of massage therapy, no news is good news, so if you stay silent then we’ll assume you’re a happy camper.

You assume that they know best. After all, she or he is the professional, right? Well, while the therapists may know which muscles tend to be more sensitive, which muscles’ tightness may lead to soreness, and what other Wellness members like, the only way they’ll know about you is if you speak up. Massage is definitely not a one-size-fits-all experience. If you line up 100 people, each is going to have slightly different sets of body issues, areas of soreness, and preferences.

You don’t want to be picky. Hear us on this: picky is demanding 1000-thread count sheets on the massage table, or refusing to listen to anything but Mozart during your session. Picky is requesting a post-massage beverage of organic Meyer lemon water. Picky is not asking for less pressure on your calves but way more pressure on your thighs and hips. Picky is not asking for extra time on a certain tight area.

In order for a massage to be thoroughly therapeutic, it has to be tailor-made for you and your lifestyle. Carry stress in your lower back? Have a desk-job? Is there a toddler who is a permanent fixture on your hip? No matter what kind of lifestyle you lead, there is a massage technique that can improve your health. At Elements Massage we pride ourselves on making an effort to get to know you, your body, and your massage preferences. And in this age of being able to make a choice about everything else, should you expect anything less?

Integrative Reflexology® 101

Wed, 11 Jan 2017 07:00:00 -0600

When you think of reflexology, what comes to mind? Questionable storefronts in strip malls? Claims that your kidneys are connected to your pinky toes? Far-fetched pseudo-medical fiction? What if we told you that reflexology is, in fact, a valid and valuable wellness practice? What if reflexology is not only just something you should think about trying, but ends up becoming a vital part of your own wellness self-care? Feel like you need some schooling on the topic? Yeah, we thought so. Read below to get the facts about reflexology, and why Integrative Reflexology® is a great “must-try” for your next appointment at Elements Massage™.

Reflexology, by definition, is the treatment of conditions and ailments by massaging points on the hands, feet, and head that are thought to be linked to other parts and functions of the body, such as the organs and systems.

Your feet, where much reflexology is centered, contain more nerve endings per square inch than any other area on your body.In fact, the sole of your foot contains over 200,000 nerve endings.Your feet and ankles also contain roughly ¼ of the bones found in your entire body, and over 100 tendons, muscles, and ligaments.No wonder we want you to take care of your feet!

It is believed that reflexology was first performed by ancient Egyptians, around 2400 B.C.There is also evidence that it was in practice in early Japan, China, and India.Reflexology has gained popularity in the US over the last 30 years or so, and continues to grow as more people embrace this form of massage as a necessity for good health.

A few of the hundreds of examples of how different areas of the body can be positively affected by reflexology:

Your four smaller toes contain paths to your sinuses
The tip of your big toes are linked to your brain
The area under your baby toe is linked to your shoulders
The ball of your foot, under your big toes, contains a path to your heart

Having the art of reflexology performed on you during a massage can bring about an increase in energy and a deep relaxation simultaneously.It can also improve digestion, help cure sleep disorders, reduce chronic pain, help relieve allergies, and reduce depression.

Elements Massage™ is proud to feature Integrative Reflexology® at our studios. Integrative Reflexology® is a unique and exciting wellness practice that combines the ancient art of reflexology with the full-body massage that you’ve grown to love at Elements Massage™ . By combining these two healing practices into one massage session, you’re sure to have a superior experience, and are really getting the most out of your appointment. Integrative Reflexology® is especially beneficial for those who experience swelling in their ankles, legs, or feet; or those who are in great need of an extra dose of relaxation.

If your New Year’s Resolutions include putting your health and wellness at the top of your priority list, then making an appointment at Elements Massage™ for an Integrative Reflexology® massage is a great first step. Feel free to contact your closest studio if you have questions about this, or any of our types of healing massage. May 2017 be your healthiest year yet.

Top 5 Ways to Care for Yourself in 2017

Wed, 04 Jan 2017 07:00:00 -0600

Lose 20 pounds. Get more organized. Spend less money. Sound familiar? If you find yourself with a head full of high ambitions this time of year, you’re not alone. An estimated 40% or more of us make New Year’s resolutions, and they’re often centered on self-improvement. Wanting to improve yourself is great, but we’d like to suggest that you also consider resolutions that center on self-care.

Self-care is making the choice to maintain physical, psychological, mental, spiritual, and social health. While it might sound difficult to achieve wellness of this caliber, it is totally achievable. Not only that, you can start today with your very own Top 5 Resolutions of Self-Care.

Limit yourself.It sounds contrary to common sense in this age of multi-tasking, when extra-long work days and a ton of extra-curricular activities are worn like a badge of honor. Proper self-care requires that you intentionally plan downtime for yourself to do what you want to do. (Hint: chores don’t count.We’re talking napping, reading, taking a walk, or getting a massage.
On that note, schedule it in, in ink.Make an unbreakable date with yourself on a regular basis.If it feels weird at first to write “take a nap” or “read 100 pages of spiritual book” into your calendar, try it for a while.After the first couple of weeks, you’ll be thankful that you scheduled your own wellness break into your otherwise busy schedule, and will look forward to those appointments.From our experience, if you don’t make this a scheduled priority, your “down time” will end up being filled by cleaning out the utensil drawer and folding laundry.Scheduling an actual appointment, like one for a massage or a pedicure, helps you to make sure you keep your self-care dates.
Question your choices. If you plan to practice self-care by reconnecting with friends, make sure the friends in question are ones who are healthy for you, and ones you enjoy. Do you still enjoy your weekly happy hour with old friends? Or the monthly poker game? So many times we get stuck in a habit without even realizing that we don’t much enjoy the habit we’ve been in. Take a fresh look at your commitments and reevaluate whether they’re something you’d start today if faced with the decision anew.
Small doses are better than no doses.If your schedule doesn’t allow for lengthier periods of time, fit in your self-care when and where you can. It’s like exercise – doing something is better than doing nothing. Even if all you can manage is a 10-minute walk or a few minutes of deep-breathing with a favorite aromatherapy essential oil, you’ll be better off mentally than if you’d done nothing at all. By the way – did you know that you can schedule a 30-minute massage that will focus on one or two specific problem areas? This is a great solution for when you’re too strapped for time for a 60, 90, or 120 minute session, but are dying for the health-boosting relaxation that a massage brings.
Speaking of exercise . . . move. Much like massage, exercise seems to contain a limitless bounty of benefits.Getting a little sweaty does wonders for your stress level, your mental and physical health, your energy level, your outlook, and your self-esteem.

Every moment you spend practicing self-care is an investment that will pay off this year, next year, and for many “happy New Year’s” to come.

Top 5 Reasons to Get a Massage This Winter

Wed, 28 Dec 2016 07:00:00 -0600

Yes, you’re busy. And yes, you just spent a ton of money on the holidays. And yes the thought of bundling up just to head someplace where you’ll take your clothes off may make you want to stay bundled up on your sofa. However, we happen to believe that now is a great time to make an appointment with your massage therapist. And in case you need some convincing, we’ve got the top 5 reasons why winter massage is about to be your new best friend.

You just might need to destress. After the whirlwind of shopping and cooking and errands and decorating and family and friends that comes with the Christmas season, you deserve some rest and luxury. Treat yourself to an hour (or more!) of peace and quiet, where your only job is to lie down and relax while someone takes care of you.

Feeling a little sleep-deprived? One of the great things about the holidays is that you get to spend time with your loved ones, often talking and laughing into the night (followed by a very early visit by St. Nick, of course). Luckily, massage is an effective antidote to nights of poor sleep. For one, massage help promote restful and deeper sleep by increasing serotonin, which then increases the melatonin, helping your circadian rhythms to regulate. Massage also fights the production of the stress hormone cortisol which can interrupt sleep.

Do the chilly winds and dry air have your skin feeling parched? Add in the extra-hot showers you need just to warm up, and your skin turns into a dry, tight-feeling, chapped mess. The oils we use at Elements are healthy and moisturizing for your parched skin, and they feel great. Your skin will feel soft again, and will thank you for the head-to-toe dose of nourishment. Not only that, our massage oils are infused with high quality essential oils to even further enhance your massage experience with relaxing or invigorating aromatherapy.

Aahhhh-choo! If you got a bit too snuggly with a coughing and sneezing little one over Christmas, or if your workplace resembles an infirmary more than an office, your immune system could likely use a little boost. Amazingly, massage can do that, too. While plenty of rest and good nutrition are the common key players in keeping you healthy, getting a massage is like adding a super boost to those efforts. Massage increases the activity of your white blood cells, which help to combat viruses.

The shoveling, and the ice skating attempt gone awry, and the undecorating. And the countless other ways you put stress on your body in the cold weather. Cold muscles are less fluid and are more easily pulled or strained. Not only that, but once you hurt one area, your other muscles tense up to try and “help,” leading to greater potential soreness. Getting regular massages is a great way to keep your muscles fluid, soothed, and less likely to get injured.

As you wind down from this season of giving, don’t forget to give yourself a gift of healing and wellness. Making regular appointments with your massage therapist will help ensure that you can continue to give others your best self and live your healthiest life for many holiday seasons to come.

Why Not Add A Massage to Your Apres-Ski Routine?

Wed, 21 Dec 2016 07:00:00 -0600

With the temperatures now firmly planted around the freezing mark, and the mountains having received a healthy blanket of snow, you might be dreaming of slopes and ski lifts. Getting to the top of the hill for your first run of the day, and turning your way down through a few inches of powder is a wonderful feeling. Fast forward a few hours, and that “wonderful”’ feeling might have shifted to a few bruises, cold ears, and muscles tired from a great day of skiing or snowboarding.

Afterwards, when your snowy gloves are drying and your feet are thawing out, why not gather the troops and head out for . . . . a massage? Sure, usually you go for the post-slopes round of beers, but why not book a round of appointments at Elements instead?

Your body deserves it. Your glutes, quads, and back go through a great workout while skiing, and chances are that you might have pulled or strained a muscle or two. Rather than rely on anti-inflammatory medications or ice for your sore areas, it’s a great idea to hit the massage table right away. Need proof? In a 2012 study (found here: http://articles.latimes.com/2012/feb/01/health/la-he-massage-20120202) eleven men were put through an extremely hard workout, and given a massage right after. The massage given to these study participants decreased exercise-caused muscle inflammation, similar to the relief you get from certain over-the-counter medications. Even more impressive: the massage increased their bodies’ production of mitochondria, which help our bodies to generate energy by breaking down food and oxygen. Plus, studies have shown that other sore-muscle treatments like ice baths and medications can actually block muscle repair, while massage promotes it.
It’s healthier. The relaxation you get from post-slopes cocktails is only temporary, and may lead to feeling even worse the next day. Conversely, massage can better your sleep, improve your circulation, heighten your mood, and even improve your immune system. The last time we checked, the happy hour pint at the bar doesn’t do any of that (quite the opposite, actually).
It’ll prime you for the week ahead. Did you know that massage can suppress stress hormones and promote feelings of well-being? Massage increases serotonin and oxytocin, which help you feel more peaceful and happy. It also suppresses the stress hormone cortisol, leading to a lower feeling and perception of stress. Starting off your week with an activity that will give you a preemptive strike on the stress that you might encounter over the next few days sounds like a great idea to us.
Your ski pals deserve it, too. Even if they’re not regulars at the massage studio, we’re guessing they’ll fall in love with getting frequent massages. They’ll be happy addicts, and have you to thank you for it.

For just a bit more money than you’d spend on dinner and drinks out, you can treat yourself to a therapeutic experience that will heal your body from the wears and tears of skiing, and make your next week just a little better.

Want to Avoid Holiday Stress?

Wed, 14 Dec 2016 07:00:00 -0600

Endless shopping mall traffic. Long, winding lines at every retail location. Harried postal workers. Impossibly-long to-do lists. ‘Tis the season indeed. In an otherwise lovely season of joy and giving, holiday stress can sometimes sneak its way into our best intentions and get the better of us. And while you really want to be sipping hot tea and watching the snow fall, you’re instead frantically tracking your online shopping deliveries and fake-smiling your way through an acquaintance’s ornament exchange party (your 3^rd this month).

It’s no secret that stress is not kind to the body. Ongoing stress can disrupt your sleep, compromise your immune system, raise your blood pressure, and cause headaches, not to mention what it does to your muscles and tendons. If you need some stress-handling tips, pronto, we’ve got some great ideas for you to use right away.

Sniff some citrus. If you’ve always loved the scent of oranges, lemons, limes, or grapefruits, it’s for good reason. Research has shown that some citrus scents can raise norepinephrine, a mood-boosting hormone. You can get your aromatherapy fix by snacking on plenty of the healthy fruits, of course. Otherwise, you can experiment with essential oils. You can make your own room spray or body spray (recipe idea here http://helloglow.co/natural-air-freshener/), or use an essential oil diffuser in your home.

Hit the road – on your feet, that is. The rhythm of your footsteps during a brisk walk can have a meditative affect, and help you mull things over in a different, more relaxed way. Not only that, the dose of vitamin D you’ll get from being outside, no matter how weak that winter sun is, will serve as a mood and energy booster as well.

Less is more. Less shopping, fewer social gatherings, and more calm quiet can greatly reduce your perceived stress level. Be okay with RSVP’ing a polite “no, thank you” to a couple of your less-loved holiday season invites. And then, that night, when you’re relaxing on your couch with your comfy clothes on, you’ll be oh-so happy you did.

Change it up. If your yearly neighborly kindness act of baking loaves of bread for your entire cul-de-sac (or co-workers, or church group) is feeling a little burdensome this year, feel free to change it up. There’s no shame in swapping out the homemade for a tasty store-bought snack. Or, instead of spending hours baking, cooling, and packaging your treats, consider a quick impromptu coffee hour gathering. Face-to-face time with your friends can be the best stress-buster around.

Get those knots out. Keeping up with regular massages during the holiday season can do wonders for your stress level. Your massage therapist will work to soothe, smooth, and lengthen muscles that get so easily knotted up by stress and tension. If your shoulders aren’t all bunched up and tight, you’ll feel better mentally as well as physically. Plus, massage helps to combat anxiety and stress at its root – your brain. Massage can release stress-busting hormones that can make us feel better almost instantly after lying down on the massage table.

As you’re rushing around, focusing on the gifts and kindness you can bring to others this holiday season, don’t forget to lavish some kindness on yourself, too. You deserve it, and after taking care of yourself you’ll even more energy to spend with your loved ones, celebrating what these holidays are truly about.

How To Beat The Winter Blues

Thu, 08 Dec 2016 07:00:00 -0600

True, the frosty landscape and holiday lights of the winter months are beautiful. And true, winter snow does bring with it a chance to partake in a unique set of fun winter activities. However, for many of us, these shortened days and sunshine-starved months tend to bring on a major case of the winter blues. If severe enough, those blues can be diagnosed as Seasonal Affective Disorder, or SAD. With up to 8% of adults in the United States who hold this diagnosis and many more who remain undiagnosed, it’s more common than you may have thought.

SAD occurs in winter months, largely because of the lack of natural light. Also, it is more prevalent in men than women. In fact, about 80% of those with this disorder are women. Those who are diagnosed can experience depression, trouble sleeping, irritability, lethargy, or even a weakened immune system during the winter. And women with SAD can experience depressive symptoms with their menstrual cycle. Some experts believe that the lack of sun causes some people to produce a higher-than-normal amount of melatonin, leading to feelings of sluggishness. Our bodies’ natural rhythms can become out of sync, leading us to be restless at night and slothful during the day.

So what to do about these life-altering winter blues? Well, short of packing up and finding a sunny island to inhabit November through March, there are a few things you can do to combat the depressive symptoms of Seasonal Affective Disorder.

Believe it or not, massage may hold some relief for sufferers of Seasonal Affective Disorder. During the winter our serotonin levels can drop, leading to feelings of depression. Massage naturally raises our serotonin, leading to higher feelings of well-being.

Massage raises other hormones in your body that lead to feelings of productivity, and can promote a better sleep, both of which might be at a deficit with someone experiencing depressive symptoms.

Also, when you’re feeling depressed, it can be really hard to summon up the energy to take major steps toward self-care. It’s the unfortunate irony of depression; the time when you really need to take steps to take care of yourself is the time when you’re the least likely to do so. However, with massage, the self-care effort on your part is easy; simply lie down on the massage table and relax, letting the therapist take care of the healing part.

Some SAD sufferers also utilize light therapy in the winter. Light therapy, or phototherapy, uses special light bulbs and wattage that mimic the sun’s natural light. Light boxes can be purchased online, and some experts recommend using light therapy in the early part of the day to help reset your circadian rhythm.

Lastly, try to get outside when the sun is out, as weak as the rays might be. Soaking up some natural light and vitamin D, and exercising a little while you’re at it, can help to raise your mood and energy level.

Don’t let your winter blues have the power to steal the joy out of your holiday season. Taking these steps toward all-natural mood wellness may be the missing pieces toward a happier winter for you and your family.

Can Massage Help Me to Make Decisions?

Thu, 24 Nov 2016 07:00:00 -0600

Are decisions your nemesis? Are you always the one at the restaurant table still hemming and hawing over your menu, long after everyone else has ordered and the server is standing, poised and pen in hand, waiting for your decision? Have you lived with various colors of sample paint smears on your wall for months, not being able to commit to one? Have you still not decided what you want to be when you “grow up?” And once you make a decision, do you sometimes spend hours wishing you could undo your decision? Whether or not the decision to be made has major ramifications, it can be just plain hard for a lot of us.

This can be partly blamed on the fact that in this age we simply have SO MANY options of nearly everything; way more than our counterparts did even two decades ago. With modern technology and conveniences have come a larger abundance of decisions to be made. Not only that, but we have infinite information at our disposal with which to endlessly weigh the pros and cons of every decision. For nearly every choice we have to make, there are articles or blogs or studies to be found online on each and every side of your internal debate.

So why is choosing so difficult for some of us? Whether you’re pondering which coffee drink to order from the barista, or something as life-altering as where to move for your job transfer, this step into the unknown makes us uneasy. Committing ourselves to just one choice can elicit some real anxiety and insecurity. Making a decision forces us to close the door on other options, and face the consequences, good or bad, of our choice. And man, that can feel scary.

Also, there is often more than one “right” answer, leaving you to examine the choices with an even greater microscope of scrutiny.

Believe it or not, massage can actually help with how you make decisions, and the ease with which you tackle it. For one, massage allows you to enter into a sort of meditation. It requires you to be still, focus on your body and your breathing, and quiet the buzzing in your head for a while. Massage puts you in touch with your body, and the basics that are important to you, much like prayer or traditional meditation. When we’re quiet and still, and in touch with our soul and body, often a clear decision will rise to the top in our minds.

Also, massage releases hormones that can lessen feelings of depression and anxiety. If you’ve ever struggled with the “stuck” feeling of depression, or the helpless feeling of mind-churning anxiety, you realize the impact they have on us when we’re trying to make a decision. Somehow these symptoms can freeze our ability to move forward in a healthy way. The hormones serotonin, dopamine, oxytocin, and adrenaline released during massage are responsible for encouraging feelings of motivation, well-being, self-confidence, and relaxation. Massage also lowers our levels of excitatory hormones epinephrine and norepinephrine, which, when raised, can lead to feelings of anxiety.

Decisions can be tough, yes. And if making choices is something that is a constant struggle for you, getting a massage on a regular basis can help. It relaxes your mind, quiets your thoughts, and can be an all-natural path to a more confident, more decisive you.

Can I Fight Holiday Stress with Massage?

Wed, 16 Nov 2016 07:00:00 -0600

“The most magical time of the year” is quickly approaching. Can you feel it? You can surely tell, not by the whisper of jingle bells in the distance, or the smell of home baked peanut butter blossoms, but by the “magical” level of stress that arises with alarm every year around this time. The store ads implore us to buy copious amounts of “just right” gifts, the magazine holiday recipes assure us that making the perfect breakfast casserole will all but guarantee our family’s’ holiday happiness, and we tell ourselves that the guest room must be hotel-perfect for our holiday boarders.

Sure, the preparations and festivities are often very special and fun, but the extra work and stress they bring are undeniable. We involuntarily bow a little under the weight of our own, and others’, holiday expectations. So what to do when you feel especially bowed over? Either you can opt to do away with some of the things causing your stress, or you can tackle your stress symptoms head-on. And given that you’re not likely to say a big “sayonara” to the in-laws camped out in your basement, we’d like to offer the top 3 ways that massage should be your holiday stress relief go-to.

Massage gets in your head, literally. Unbeknownst to you, while you’re in foot-rub-euphoria, massage is benefitting your mind and emotions, too. Massage releases an army of feel-good hormones for a chemical-free mood boost. For one, massage releases endorphins which effectively calm your peripheral nervous system. Getting a massage also releases oxytocin, serotonin, and dopamine. Why is this significant? When your dopamine is low you’re more likely to experience self-doubt and a lack of enthusiasm. Lowered serotonin is linked to loneliness and depression. And oxytocin is often known as the hormone of trust and peace. We’re guessing you could use a healthy dose every one of these important hormones all throughout the holiday season.
Want to get physical? Not with stress, thank you. Did you know that 75-90% of all doctor’s office visits are for stress-related ailments? The physical ramifications of stress are far-reaching, and not pretty. People carry their stress in all sorts of ways, from bowel upset, to chronic headaches, to elevated blood pressure, to chest pain. Not to mention the ways that you involuntarily tighten your shoulders or back as a stress response. Getting massage on a regular basis throughout the holiday season will help protect you, so that if you feel stress in your thoughts, your body won’t pay the price.
Make it be about you. . . . just for an hour or two. Holidays are very “other-centered”, as they should be. The spirit of giving that comes alive this time of year is truly beautiful. However, you ought to remember to be selfish just a little. Don’t you deserve the gift of being good to yourself, just a couple times a month? Think about how much better equipped you’ll be to give to others once you’ve treated yourself to a therapeutic massage.

We truly believe that you’ll be so thankful that you took the initiative to make regular appointments with your massage therapist this holiday season. The stress-busting effects of massage are numerous and impressive. And the fact that you get all of the benefits without taking medications? Now THAT’S a real gift.

Are You Being Kind to Yourself?

Wed, 09 Nov 2016 07:00:00 -0600

“Be kind whenever possible. It is always possible.” When you read this quote by the Dalai Lama, what comes to mind? Coming to the aid of a neighbor down on her luck? Showing patience to the coworker who regularly tromps on your nerves? Volunteering at the local homeless shelter? We’re guessing that, to you, “being kind” almost always takes the form of you extending kindness outward.

If you’ve never read the children’s book, “Have You Filled a Bucket Today?” by Carol McCloud, the premise is this: each of us walks around with and imaginary bucket. When we do or say something nice to another person, it fills their bucket. If we do or say something unkind, it causes their bucket to get a little emptier. The moral of the story is a useful, ageless one; do what you can to fill others’ buckets by being kind. A fitting read for World Kindness Day, don’t you think? We think so, too, and we’d like to put a slightly different spin on it.

Let’s talk about your own bucket for a while. It makes sense that you won’t do a very good job of filling others’ buckets if your own is dry and empty. You’ve undoubtedly experienced “dry bucket” times, where you’re simply spent and have nothing left to give. You feel resentful, tired, “at your wit’s end” and lackluster. It’s pretty miserable for you and others around you.

For these times, we have some tips on filling your own bucket – for being kind to yourself in honor of World Kindness Day.

Do something you enjoy every day. You might say, “sure, I do that.” But do you, really? Think about your day – between work, making meals, errands, bills, and chores, how much of your day-to-day is really spent on doing something that makes you happier and/or healthier?

If you make a mistake, be a friend to yourself. It’s so easy to let our inner critic run unchecked when we feel that we’ve messed up. Instead, think about how your parent or your best friend would respond if you told them what you’d done. Then talk to yourself the way that they would.

Take steps to take loving care of your body. While we’re tempted to give the old “diet and exercise” speech (because those things are really, really important), we’d like to encourage you to think about the non-essential extra ways that you can care for yourself. Things like taking a bath with luxurious bath salts, getting a pedicure, or treating yourself to a wash and vacuum for your car can make you feel valued and cared-for – by YOU. And yes, massage fits quite nicely in this category, although it veers more into the “essential” category. Taking the 60 or 90 minutes to get a professional massage at our studio is a great investment in your current and future well-being. Not only does it improve your mood, but it helps keep you healthier, keeps your muscles and tendons working together the way they should, and helps clear your mind.

Being kind to yourself frees you up emotionally to extend kindness towards others in a genuine and meaningful way. Without feeling overextended or emotionally tapped, you’ll find that your connections with others feel better to everyone. With a full bucket, you’ll be better equipped to fill the buckets of your loved ones, and truly live out the kindness inside of you.

What Will You Let Go of This Fall?

Wed, 02 Nov 2016 06:00:00 -0500

Cozy sweaters, fragrant pots of soup simmering in the slow-cooker, thick socks, many cups of hot chocolate or steaming tea – this season has us taking up all the cold-weather habits and supplies we tossed aside during the summer months. Some fight this arrival of chilly weather as they would a home intruder – “how dare you? Get out of here! This warm sun is MINE!” – while others relish it, anxiously awaiting snow and even colder temperatures.

Feelings of weather aside, what we love about the autumn season is that it provides us a chance to slow down and take a breath. It allows us to turn inward, take stock of ourselves and our families, and see what is extra in our lives that we can simply let “fall” away. As quiet meals inside replace outdoor cookouts, and evenings that were spent strolling the neighborhood or at outdoor events are now spent at home, we’re allowed a time of relative rest before the busy-ness of the holidays sets in.

Throughout this brief in-limbo period of not spending much time outside, but not yet surrounded by shopping lists and holiday evites and Christmas wrapping paper, we encourage you to focus on yourself, take stock of extra stressors in your life, and see what you can let go of. Not as easy as it sounds? Stress not, we’ve got a few ideas:

Remember that you are in charge of your life. Just you. Not neighborhood social groups, not the school PTO, not even your boss. You’re the one who can decide, “yes, I’ll be in charge of the garden club social hour” or, conversely, “no, thank you, I don’t wish to join yet another workplace improvement committee.” Trying to please others is a never-ending, rarely-rewarding job.
That being said, do what enriches you and your loved ones. Volunteers make the world go ‘round, it’s true. So do feel free to do a little extra, but be very choosey. You’ll know if a task is worth it and rewarding, or if it’s just NOT.
Instead of Spring Cleaning, how about a Fall Purging? Take inventory of each room in your home, and feel the freedom to let go of extra, unnecessary items. Letting several items of clothing, knick-knacks, old toys or books, or dishes simply fall away will bring a feeling of lightness and freshness to your late-autumn days that will last you well into the new year.
Simplify your relationships. Ask yourself if the relationships that are requiring a lot of your time and energy are worth it. Are they rewarding, healthy relationships? If it’s time to let go of certain tie, rather than a drama-inducing break-up, simply stop making the effort, and the relationship will fade. Invest your precious energy into those who bring you joy and who are good for you, and let the others fall away.

Abstract expressionist painter Hans Hofmann said that, “The ability to simplify means to eliminate the unnecessary so that the necessary may speak.” What was true for him with his art creation is true for us in our daily lives. By letting a few key things fall away, what matters most to us suddenly becomes the objects of our full attention.

National Massage Therapy Awareness Week

Wed, 26 Oct 2016 06:00:00 -0500

Happy Massage Therapy Awareness Week! What? You didn’t get us anything? That’s okay; in fact, we have some things for YOU in the form of “I bet you didn’t know” facts about massage therapy, as well as a few false notions we’d like to debunk. Many professions have their common misunderstandings or misconceptions tied to them, and massage therapy is no exception. In fact, we have A LOT. And what better time than National Massage Therapy Awareness Week to talk about them?

Need some clarity?

Massage therapist or masseuse/masseur? NOT the same thing, although it technically is. Confused? You’re not the only one. This one is tricky, because, by definition, a masseuse or masseur is simply one who performs massages professionally. However, there is a ton of discrepancy between that simple, innocent-sounding definition, and the reality of society’s image of the title. (Think of all the seedy “massage” places you’ve seen in various parts of town.) Massage therapists, by contrast, are professionals who have achieved licensure in massage through hours of school and practice. The massage practiced by therapists will focus on healing muscles and joints in a very deliberate, educated way. If you want a massage, that’s what we (HIGHLY) recommend.

A massage is a massage is a massage? Nope. That’s like saying that all beer is the same. Or all movies. Or all tacos. Massage can, and should, be very specific to your needs and your requests. Within the normal options of sports massage, prenatal massage, deep tissue, or trigger point, there are endless personalized customizations that can be made, just for you.

Your massage therapist can read your body, but not your mind. So while we are very good at discovering sore, tight spots that you didn’t even know you had, and while we can often tell if your neck pain stems from your hands, or that your feet are actually responsible for your hip problems, that’s where our telepathic abilities end. We can’t read whether you’re too hot, situated uncomfortably, or prefer to chat it up during your appointment. Are your calves extra-sensitive today? Or are you in the mood for extra time spent focused on your feet (ummm, as if that isn’t always)? Speak up and let us know. It’s a common misconception that once the massage therapist gets started, he or she are “in the zone” and shouldn’t be interrupted. Quite the contrary, you should most definitely let your therapist know. This is your massage, not ours. We want you to be satisfied, and to get the very most out of your massage.

And in case you were wondering . . .

Last year there were an estimated 350,000 massage therapists and massage school students in the US. Spread across the country evenly, that makes 7,000 per state, or 18 per city.
During a 12-month period ending last year, an estimated 18 percent of American adults had received a massage at least once.
Today’s massage therapists are predominantly female (86 percent), and have a median age of 45 years old.

For National Massage Therapy Awareness Week, and every week, we aim to spread the word on just how valuable we can be for your wellness, and how valuable our clients are to us.

Can Massage Help My Sciatica?

Wed, 19 Oct 2016 06:00:00 -0500

If you’ve experienced back pain, you’re in good, albeit unfortunate, company. It is estimated that 85% of Americans experience some type of back pain. And if you’ve been diagnosed with sciatica and its signature pulsing pain that can radiate through your hip, leg, and foot, you know that it’s no picnic.

A little Sciatica 101 lesson for you:

Your sciatic nerve is actually comprised of five nerve roots from your lower back. These nerve roots join together and run from the lower back down through each leg, and into your feet. Sometimes, through a maddeningly vast array of reasons, one of these nerves will become compressed, irritated, or injured, and cause pain. Because of this multi-nerve composition, depending on which nerve is damaged, sciatic pain can be experienced in a variety of locations and ways, including pain that is stabbing or burning, numbness and tingling, or weakness. And, if multiple nerves are affected, you can experience pain in more than one area, and in more than one way.

Sciatica is most often caused by one of your nerves being pinched by a herniated disc in your back. This can happen through frequently lifting heavy objects (and bending our twisting while doing so – lift with your legs, friends!), driving heavily-vibrating vehicle, or even being pregnant. Sciatica can also occur because of spinal stenosis (the narrowing of the spinal canal in the lower back), degenerative disc disease, or when one vertebrae slips forward over another one (called Spondylolisthesis). Some things that make you more prone are being overweight, having diabetes, and prolonged sitting.

How can massage fit in to my treatment plans?

Trigger point massage therapy in particular, while not as relaxing as your typical massage, can bring a major dose of healing to your sciatic pain. In trigger point therapy, your massage therapist will manipulate trigger spots (areas that cause pain to other parts of your body) through cycles of pressure and release. It can take several sessions to work through the trigger spot, but doing so can bring great relief, more quickly.

Swedish or deep tissue massage can also be extremely helpful for treating your sciatica symptoms. A tight lower back can put pressure on inflamed sciatic nerves. Working out those knots and tight spots can ease that pressure, and bring relief. Plus, don’t underestimate the power of released endorphins when you’re in pain. These powerful “feel good” hormones that are released during a massage can act as a whole-body pain reducer.

Also, when we’re in pain, other parts of our body tend to try and compensate. Think: a limp to favor a hurt hip, a hunched posture to compensate for a hurt back, or sitting oddly to protect a painful leg. Receiving a massage takes care of your whole body, and works the tensed-up areas that are affected by your painful sciatica.

Please note that you should always consult a doctor about your sciatica pain. He or she can help confirm your diagnosis, and help you map out an appropriate treatment plan. And while you’re on your path to recovery, Elements will be here to help with your healing and wellness.

Can Massage Help With Digestion?

Tue, 11 Oct 2016 06:00:00 -0500

Here is, we’re guessing, a pretty common list of reasons of why you might call up your massage therapist to make an appointment: sore muscles, tight joints, excessive stress, and if you just need a little pampering. Those are all great reasons, of course, and massage handles each of those things pretty effectively. However, what about those pesky digestion issues? Surely massage can’t be effective for that, too? Contrary to what you might think, it turns out that you can add certain digestive troubles to the long list of reasons why you should go running to the phone to book a massage.

Ready for your anatomy lesson? Peristalsis is the act of the muscles of your intestine involuntarily contracting to help the processing and digestion of your food. There are many things, some of them surprising, that can slow your peristalsis process. These causes include irritable bowel syndrome, mineral deficiencies, constipation, codeine use, and more. When this crucial process slows, the results can an unpleasant combination of diarrhea, ulcerative colitis, and other bowel problems. A full-body massage can help prevent peristalsis by stimulating the motion of the intestine, and its contents, to move along more quickly. Also, massage helps the body rid itself of toxins, and increases the release of enzymes, both of which are essential for healthy digestion.

Another digestive problem that we hear about so often from our clients is bloating, and gas that seems excessive. Our bodies produce gas in two ways; one is by swallowing air (by eating too quickly, drinking from a straw, or chewing gum), and the other is by the bacteria in our large intestine as it helps digest our food. Some foods will cause gassier results in some people than others, possibly leading to painful cramping and embarrassing sounds and smells. Also, some people are more prone to gas than others, depending on sensitivity to foods or the presence of gut bacteria. If you experience what seems to be excessive gas, it might be worthwhile to keep a log of foods you eat, and which ones have gassy outcomes. While full-body massages are great for many things, abdominal massage in particular can be very helpful in alleviating gas buildup, uncomfortable bloating, and can strengthen the underlying abdominal muscles.

Also, you know that uncomfortable knot you get in your stomach, usually as a result of nervousness or stress? Abdominal massage can help unknot your tensed-up muscles in your stomach, and make you feel more relaxed overall.

If you’re a little unsure about how much you will or won’t like adding your abdomen into the full-body experience, you can ask your massage therapist to start slowly, and you can let him or her know if it ends up not being what you want.

Please note that seeking out massage for digestion issues is not to be a substitute for the advice and care of a doctor. If you have talked with a medical professional, and are very certain that you do not have a more serious underlying medical issue, then massage can be a great tool to help expel your stomach and gut of toxins and excessive gas, and also to help speed up your peristalsis, making you feel a whole lot more comfortable.

3 Reasons Why You Need to Book Your Next Couples Massage

Wed, 05 Oct 2016 06:00:00 -0500

Couples massage may be something you’ve seen depicted in movies, heard advertised around Valentine’s Day, or even seen, and skimmed over, on our menu of massage options. In this massage experience you and a loved one are in the same room, and receive individual massages at the same time, from two different massage therapists. If you’ve never considered booking a couples massage, let alone received one, you’re not alone. Sadly, it’s one of the most underutilized massages on our menu. However, there are some great reasons why you should consider this unique, exceptional massage experience for you and someone special for your next appointment . . . AND why you might rethink who the other half of your “couple” should be.

Getting a massage with your significant other is often a no-brainer. After all – why wouldn’t you want your loved one to experience the same euphoric, relaxed feeling you get after your massages? A few other good reasons: romantic couples who try new things together bond more closely, and will continue to grow together in other ways, too. Also, putting aside your busy schedules and prioritizing each other in this way can make you both feel valued to each other. Lastly, massage possesses the incredible ability to bring recipients into the present moment. With couples experiencing stress about matters of the past or worries about the future, being able to ease into the present moment together is both therapeutic and refreshing. And, receiving physical healing at the same time as this emotional comfort is double win.

How about having this wellness experience with a dear friend? While you may initially feel a little embarrassed about getting undressed in the same room as him or her, rest assured that complete discretion is totally feasible when one of you enters the room first, gets undressed, and fully covered (eye area included), before the second friend enters. A couples massage can be a great time to catch up on each other’s news and talk through thoughts and issues. Or, you can simply relax and be silent, relishing in the knowledge that you and your friend are coming alongside each other in your quest toward your health and well-being.

When it comes to siblings or other family member, you guys have shared everything. Whether it’s been clothes, snacks, the bathroom, or just the same eclectic relatives, sharing is simply a part of who you are, and the story you have together. Experiencing this integral part of your health routine together is a great way to share a part of yourself with a family member. And when you’re looking for a special gift for a family member, especially the one who’s a little hard to shop for, why not give them a doubly-wonderful gift – the gift of your time, and the gift of a relaxing massage. They’ll never forget the experience, we promise. Heck, with a little planning, your family can make getting a massage together part of a wonderful gift-giving tradition.

Have more questions about couples massage? Your therapist, or other staff at Elements Massage, will be happy to answer all questions you might have. We urge you to give couples massage a try – you might be surprised at the bonding connection you and a loved one will experience.

Can a Single Massage Cure Your Stiff Muscles?

Tue, 27 Sep 2016 06:00:00 -0500

Ouch. You’ve majorly pulled a hamstring, and are limping around like Quasimodo, popping ibuprofen and sitting on as many ice packs as you’ve got in your freezer. Craving relief, you decide to call your massage therapist, because surely a massage will cure your sore muscle, right?

We’ll get back to that question in a moment. First, however, it’s important to understand what happens to your muscle when it gets strained. An acute muscle strain can happen from overexertion, whether that be from throwing or lifting something heavy, slipping or stumbling, or running or jumping. Really, any sudden overloading of a muscle that is not properly conditioned or warmed up can cause a strain. Muscle damage occurs with a partial or complete tearing of muscle fibers, and/or the tendons attached to the muscle. With the initial injury, swelling and inflammation occurs in the area. As the inflammation subsides, the muscle begins to regenerate muscle fibers from surrounding stem cells.

So should you get a massage following a muscle strain? It happens to be a great idea, and here’s why:

Massage increases circulation and blood flow in your entire body, including the injured area. This can bring necessary nutrients to the strained muscle and surrounding tissues.
Think about the chain reaction that often happens with a strained muscle. You may have pulled your hamstring, but the resulting effect can have much further ramifications. You’ve adjusted the way you walk to favor the hurt area, putting your leg, back, ankle, and shoulder muscles out of alignment with every step. Also, the surrounding muscles have likely tensed up in response to your strain. Our muscles tend to try and step in to “help” their injured neighbors, leading to an entire area that is strained and sore. A full-body massage is key for this, and helps in way that is unique from other remedies.
Feeling anxious about your injury? Massage is great for that, too. Studies have shown that massage actually reduces feelings of stress and anxiety. Because of the hormones released, massage can promote a wonderful feeling of relaxation and well-being.
Massage can help you sleep better. This is huge, as our sleep is often disrupted when we have the stress and pain of an injury. Anything you can do to promote peaceful rest is a welcomed bonus.
One note: post-massage, you’ll probably still feel soreness in the area. It’s not an instant pain cure. However, you be assured that you’ve made an important step in the recovery and health of your injured muscle, as well as your entire body.
Please note that in some severe cases of muscle strain, immediate medical attention might be required. If you’re unable to walk, heard a popping sound at the time of injury, or if you have significant swelling and pain, or have a fever, you’ll need to go to an emergency room or urgent care center.

When you get a muscle injury, you’ll commonly hear the RICE method touted – rest, ice, compression, and elevation of the injured area. These are all necessary and smart steps to take. And we think massage should be featured in that must-do acronym for care as well. However since “MICER” or “CRIME” might not catch on very quickly, we’ll keep doing our part to make sure massage is on your short list as an important step in your recovery and wellness.

Common Questions You Might Have About Your Next Massage

Tue, 20 Sep 2016 06:00:00 -0500

With massages, perhaps more so than with other wellness practices, issues of etiquette take a front seat. There is an unspoken level of intimacy that is inherent with receiving a massage that brings up some questions that are unique to massage. Because we want you to have peace of mind when scheduling your appointment, we’ve pulled together some issues and questions that you might be mulling over, but are hesitant to ask.

Q: Can I request a female or male therapist?

A: Of course. However, we urge you to be a little open-minded. Though male massage therapists only make up around 18% of all massage therapists in the US, and both men and women tend to request females for their massage, there are good reasons to think otherwise. For one, males tend to have greater upper body strength, eliminating the concern that your massage won’t feature enough pressure.

Q: Is it okay to get completely undressed? Or is it okay to leave some clothing on?

A: Our massage therapists can work with whatever level of undress you’re comfortable with. However, if you have tightness in your lower back, hips, or buttocks, leaving on underwear will make it more difficult for the therapist to work with that area. The majority of our clients do disrobe completely, although some do opt to leave on thong-style underwear. Rest assured that in North America, licensed massage therapists are required to make sure that you are always properly covered by a sheet or towel.

Q: On that note, what if I’m very self-conscious about a certain part of my body?

A: Whether you have scarring from an injury or surgery, have severe body acne or another skin ailment, or are self-conscious about your body hair, it’s okay to ask your massage therapist to simply avoid that area. Rest assured, however, that massage therapists have seen and worked with many different body types, AND people’s insecurities. It’s pretty certain that the area of your body that you’re nano-obsessed with won’t even make them think twice. Their focus is on making sure your muscles and tendons get treated, not on your misshapen toes.

Q: What if I pass gas?

A: Embarrassing? Maybe. Shocking? No way. Common occurrence? Definitely. Massage stimulates the digestive system, and passing gas is a natural part of that process. In fact, it actually helps us realize that we’re doing our job well. However, if you’re truly stressed about it, avoid eating right before your appointment (especially a large meal), and hit the bathroom beforehand.

Q: Do I have to chat during my massage?

A: A good massage therapist will take your lead on the flow of conversation, or lack thereof. This is your massage, your experience, and your call. You should, however, definitely speak up if you’d like a change in massage pressure, have any questions, or forgot to mention something during the consultation. Don’t feel like you have to make conversation – after all, this is a massage, not a social function.

In short, keep in mind that there is very little about you or your body that will make your massage therapist think twice. Aside from their desire to improve your wellness and healing, our therapists do this work because they have a great respect for the human body, with all of its quirks and oddities.

Does Aromatherapy Help With Anxiety?

Tue, 06 Sep 2016 06:00:00 -0500

It’s the obsessive thoughts. Or the overwhelming worry. The sweaty hands and heart palpitations, and even the fear of making small talk at a party are often telltale signs. Even though you haven’t slept well for days, you still feel way too wired to fall asleep. It can also manifest itself into chronic bowel irritability – yikes! If you suffer from regular anxiety, then these symptoms are uncomfortably familiar to you. Writer and politician John Lubbock once said that “a day of worry is more exhausting than a week of work.” Anxiety is life-altering, and can make the sufferer miserable – you know this all too well. Do you also know that anxiety disorders are the most common mental illness in in the United States? A whopping 40 million adults experience chronic anxiety; that’s 18% of our population, or one in every 5.5 of us.

Unfortunately, most people who experience anxiety either don’t treat the illness at all, or resort to prescription drugs immediately, without considering alternative therapies. The prescription drugs, while effective in treating anxiety symptoms, are not without their own set of symptoms. Many people report experiencing cognitive difficulties and dizziness. And, ironically, the withdrawal symptoms of many anti-anxiety medications actually include anxiety.

If you are one of the millions of anxiety sufferers, you may be yearning for a safe, all-natural possible anxiety aid. If so, and if your doctor agrees, consider trying aromatherapy. Unclear about what, exactly, aromatherapy is? When you get your massage, and enjoy the scents of eucalyptus, citrus, lavender, and other botanicals used by your massage therapist, you’re reaping the benefits of aromatherapy whether you realize it or not. The scents of the oils stimulate nasal nerves, which then in turn send impulses to the areas of the brain that control emotion and memory. The affect the fragrances have on you depends on what oil was used, as each oil has specific influences on your mind and emotions.

For anxiety specifically, sweet orange, lavender, and bergamot are very effective. Other oils to try include lemon, Roman chamomile, rose, sandalwood, and clary sage. To enjoy their scents and experiment their efficacy on your anxiety, try using an oil diffuser to disperse the scent throughout a room. Or try making a simple room and body spray by mixing three ounces of water, one-half tablespoon of vodka, and 15-40 drops of your desired oil(s) in a four-ounce glass spritzer bottle. Shake well before each use, and spray in the air or on your body to help keep anxiety at bay.

Keep in mind, too, that massage helps tackle the physical ramifications of your anxiety (think: near-constant jaw-clenching, balling of fists, shoulder-hunching – ouch!) If you have specific needs, requests, or questions about which of our oils or oil blends might be optimal for you, just ask your massage therapist. The best part of incorporating aromatherapy into your daily arsenal is that it is completely safe, natural, and is void of side effects when used properly. And considering that anxiety costs the United States around $42 billion per year, it seems that a less-expensive, all-natural, totally accessible anxiety fix is in high need. Consider regular massage your health insurance, preventative medicine, and an ongoing fix for your stress and anxiety. And because Elements studios use only high-quality oils for your massages, you can be sure that we are an impactful piece of your mental health, physical health, and overall wellness.

How to Know if Deep Tissue Massage is Right for You

Tue, 30 Aug 2016 06:00:00 -0500

Have you ever gone to make an appointment for a massage, and found yourself a little perplexed at the different options available? Shiatsu? Hot stone? Swedish? What in the world?? We get it. It can be hard to decipher the difference between massage types, and figure out which is the best one for your body. Today we’d like to lift the shadow of confusion from one of our best-loved and most often requested massage options: deep tissue. What exactly is deep tissue massage? Is deep tissue massage the right choice for you?

During a deep tissue massage, the ultimate goal of the massage therapist is not your relaxation, although you will likely still feel that trademark happy, relaxed feeling after. Instead, your massage therapist’s goal will be your ultimate wellness and healing. He or she will be fine-tuned focused on these important elements:

Your fascia. In case you don’t know, fascia is the membrane of mostly collagen tissue that covers, separates, and encloses your muscles. Healthy fascia is flexible and moves freely. However, when this tissue experiences strains, trauma, or becomes inflamed, it can become rigid and tight, putting extra strain on your body. This presents itself as anything from headaches to muscle pain. During a deep tissue massage, your therapist will work on making sure your fascia is properly smoothed and lengthened, maintaining your body’s fluid flexibility.

Your scars. No, not the mark on your leg from your brother’s unfortunate archery attempt when you were four, but rather residual scar tissue from surgeries, injuries, or sprains. When a muscle tears, the body repairs it by building scar tissue. Scar tissue isn’t as strong as the regular muscle, making it pretty easy to re-injure that same area. Deep tissue massage will actually remove the scar tissue, strengthening and healing the scarred area.

Your tension. Chronic tension is often a miserable cycle of stress and pain – your stress leads to tension, which leads to pain in your muscles, which leads to more stress and tension . . . you get the picture. Deep tissue massage tackles the core of your tension-related pain. By releasing the bunched-up muscles in your shoulders, neck, and back, it helps break the pain cycle. With the knots and pain relieved, you might even find that you’re able to face your stressors with renewed energy.

Your blood pressure. Okay, so obviously your massage therapist is probably not consciously improving your blood pressure level during your massage, but it’s happening anyway. Deep tissue massage has been proven to lower the blood pressure and heart rate of its recipients. In fact, a 2008 study published in the Journal of Alternative and Complementary Medicine found lower systolic and diastolic pressure readings, and a heart rate around 10 beats less per minute in its 263 participants after just one 45-60 minute massage.

Deep tissue massage is a client favorite for good reason. Whether you consider it preventative medicine, health insurance, or just a much-needed dose of healing, its benefits are undeniable. Whatever your reason for seeking out deep tissue massage, it will consistently serve as an effective, all-natural step on your path to wellness and health.

Is Prenatal Massage Really Necessary?

Wed, 17 Aug 2016 06:00:00 -0500

If you, or someone you’re close to, are expecting a child, you are all-too familiar with the dull aches and sharp pains in the feet and back, the swollen limbs, and fatigue that comes with pregnancy. It sometimes seems that new pregnancy symptoms can develop just as rapidly as the baby growing inside. Sure, with the added weight to your body, a nice foot rub at the end of the day would be lovely, but should you really seek out a prenatal massage from your massage therapist?

Let the morning-sick, puffy-ankled expectant moms of the world shout out a resounding, “YES!”

Massage happens to be an extremely valuable tool in your prenatal arsenal. Need to be convinced?

The parasympathetic system, which helps to regulate food digestion, lower heart rate, and lower blood pressure, is stimulated by massage. When in parasympathetic mode, even sleep quality is better. Last we checked, every single one of these things are on a pregnant mom’s “yes, please” list.
As the body gradually gets used to what is essentially carrying a low-slung front pack 24 hours a day for months, the muscles strain, knot together, and compensate to support the growing baby. Not to mention the havoc this wreaks on a previously-pretty posture. A prenatal massage can soothe and unknot strained muscles, and keep the posture in alignment.
When pregnant women experience the swelling of their ankles, feet, or hands, it’s often caused by poor circulation due to a heavy uterus putting extra pressure on major blood vessels. Massage prompts healthy circulation of the blood and increases circulation of the lymph system, which carries tissue waste out of the body.
Massage reduces cortisol and norepinephrine, hormones associated with stress, and increases serotonin and dopamine, dubbed the “feel good” hormones. This is important for everyone, but becomes even more significant with pregnancy. Studies have shown that a great amount of persistent stress in a pregnant woman can lead to an earlier delivery, lower birth weight, and even differences in the baby’s brain development.
In yet another case of “life isn’t fair,” it happens that the immune system of a pregnant woman becomes compromised so the woman’s body doesn’t reject the growing fetus as something “foreign.” Massage is a great, natural way to bolster the immune system. It promotes the strength of the natural “killer cells” and decreases T-cells.

A quick note about prenatal massage safety: Some massage therapists will prefer to wait to perform a massage until after the first trimester, when the risk of miscarriage lessens. This is more of an issue of therapist liability than of massage safety. Also, because there are some significant differences between standard massage and prenatal massage, do see a therapist who is familiar and experienced with prenatal massage. As always, consult your regular physician before you schedule your massage and be sure to voice any questions or concerns to the staff at Elements. We care about your wellness, your baby’s wellness, and always want your massage to be the most therapeutic as it can be, no matter your stage of life.

Benefits Of a Personalized Massage Experience

Wed, 10 Aug 2016 06:00:00 -0500

You know that feeling you get when someone really knows you? You don’t have to explain, you don’t have to provide endless background information, and you can just enjoy the relationship that you’ve established. It’s pretty great, right? We think so, too. In fact, that concept was a huge part in the development of our Wellness Program. Walking into our studio as a Wellness member is like walking into a restaurant where the server knows what you want to order before you sit down, or going to the hairstylist who knows your hair and is an expert in taming your cowlick. Beyond the fact that it just feels good to be known, however, there are some other important benefits to going to the same massage therapist, or even the same studio, for all of your massages.

You are unique, as are your massage needs.
Massage is not a one-size-fits-all operation (or, at least, it shouldn’t be). Going to a cookie-cutter generic massage studio where every customer receives the same kind of massage at the same depth with the same amount of pressure and time might feel good, but it’s likely not as healing and therapeutic as it could be for you. When you are confident that your therapist knows exactly where you carry your stress, and is familiar with your healing knee sprain, and knows that your mid-back is still just a little ticklish, it’s much easier to sink into your massage and truly relax and enjoy.
You don’t know it all.
There are a surprising number of things that are happening with your muscles and tendons that your massage therapist has become aware of, and may not even mention to you. (see our last post, "7 Things A Great Massage Therapist Knows About You.") For example, your massage therapist may know that you clench your jaw when stressed, or that you are a chronic stomach sleeper, all of which can strain your muscles in unique ways. If you see a different therapist in a different studio every time, these “unknowns” can fall by the wayside, and you may not be getting the best treatment possible.
Change happens.
Change is inevitable, and it’s no different for your body. Muscles shift, become weaker, and get stronger on a regular basis. Not only will your massage therapist be able to tell right away if there is a change in your body’s usual tightness and hotspots and be able to discuss it with you, but they will often be the first to know about other, more serious changes and concerns. Whether it’s a changing mole, an oncoming fever, a swelling of a lymph node, or a cyst or tumor, your own massage therapist will be tuned in to your body enough to know that something is not normal, and not right. He or she will likely suggest that you seek medical attention for what was noticed. When you do, you just might find that your massage therapist is a true lifesaver.

As a member of our Wellness Program, you can make appointments with the same massage therapist for every appointment. However, if it’s not a good fit, you can rest assured that your information and a careful account of your preferences and issues will be kept at the studio, and given to the massage therapist of your choosing. Once you find one that is a good match, we think you’ll find that the relationship you build will be one that is rewarding and valuable, no matter what changes come your way.

Seven Things a Great Massage Therapist Knows About You

Tue, 02 Aug 2016 06:00:00 -0500

Do you ever wonder how your massage therapist seems to know exactly where to work on your body? And how in the world is he or she is in tune with the exact spot of the exact muscle that needs to be unknotted? And sometimes he or she will focus on areas that you didn’t even know were tight, but clearly needed some attention. Pretty amazing, right? What’s even more incredible, however, are the other things that are somehow disclosed about you after your hour on the massage table. Want to know exactly what your therapist is privy to?

You’ve been out catching Pokemon.
It turns out that your neck is paying the price for an overzealous romance with your smartphone. Whether crushing candies or texting, the angle that you’re holding your neck is putting a surprising amount of pressure on your spine. The result? Super-tight neck muscles that are a telltale red flag to your massage therapist.
You’ve been mowing.
Or hiking through weeds. Or simply sitting outside, and your allergies are flaring. Allergy sufferers experience sore, slightly swollen lymph nodes in the neck, chest, and underarms. Your therapist can also notice that the area around your jaw, eyes, and forehead are extra tender. (FYI tip: massage can actually help relieve your allergy symptoms. Certain reflexology spots in your feet, shoulders, and back, when massaged, can lessen the swollen, sore eyes and nose we experience with allergies)
You’ve skimped on your eight glasses a day.
Even slight dehydration will cause your muscles to be less malleable, and a bit harder to work. You’ll also be extra-sensitive in various spots up and down your back. To get the most out of your session, be sure to catch up on your water intake the day or two leading up to your massage appointment.
You have a lot of baggage.
Or else just a heavy purse. What you chalk up to excelling in the Boy Scout motto of “being prepared” is causing a body-wide imbalance and posture shift. This unevenness is revealed by tighter muscles on one side of your entire body, neck to feet.
You’ve been in cold weather, or else some powerful air-conditioning.
Cold-haters tend to hunch up their shoulders when chilled, leading to tighter muscles and stress-related tightness in their necks and upper shoulders.
You’ve been at your desk too long.
Aside from wreaking havoc on your 10,000-steps-a-day goal, working all day at a desk job provides some unique brands of body strain, including tight glutes, tight legs, a weaker lower back, and, oddly enough, uneven hips.
You’ve been out having fun.
Or, at least, being active. Whether you’re a runner, a hiker, a backpacker, or even like to go out dancing, your therapist has a good idea what you’ve been up to. Each activity carries its own brand of body tightness, whether it’s strained foot ligaments or knotted muscles from your backpack straps, or tight hips.

Even though it can seem like your massage therapist is a mind-reading magician, it’s really just that they’re doing a great job of reading your body, and knowing what your muscles need. Even if you try, your body is practically incapable of keeping secrets and is a living example of cause-and-effect. Even given their intuitive abilities, be sure to keep talking with your massage therapist about anything you notice going on with your muscles. And then lie down, breathe deeply, and enjoy the magic.

Can Massage Help with Tension Headaches?

Wed, 27 Jul 2016 06:00:00 -0500

A clamp. A vise. A tight rubber band stretched firmly around your skull. Whatever your tension headache feels like, it’s no picnic. Whether yours is brought on by a single stressful event (summer with all the kids and activities) or a regular, ongoing stress, chances are that you wish they wouldn’t happen in the first place. Though often dubbed “stress headaches,” many people experience them regardless of their stress level.

Here are a few things you may not know about these nasty pains:

Tension headaches can be brought on by hunger, low iron levels, fatigue, anxiety, or even bad posture.
Some people get them for no apparent reason whatsoever.
Up to 80% of adults get tension headaches periodically, and 3% of adults are chronic sufferers (meaning, they experience one daily).
Women are two times as likely to get tension headaches as men.
This is one thing you didn’t get from Mom – these types of headaches are not hereditary.

With head pain being so prevalent among us, there’s likely a whole lot of pill-popping going on, as well. While a few quick ibuprofen tablets may take the edge off of the pain, there’s a price to pay for that comfort. Frequent, ongoing ibuprofen use can lead to damage of the stomach lining. Add in the possibility of diarrhea or constipation, ulcers, nosebleeds, and hypertension, and you’re getting way more than you bargain for. What about acetaminophen (commonly known as Tylenol)? Although it is the most widely-used painkiller in the world, regular use is not without its own potential risks. In fact, frequent, heavy acetaminophen users can be responsible for digestive tract bleeding and kidney disease.

One more tension headache useful fact you may not know: massage is a proven method of preventing and treating stress-related head pain. In an oldie-but-goodie study from 30 years ago, participants with tension headaches were treated to massage-like touch. 90% of those participants felt relief from their head pain immediately, and 70% still felt relief four hours later. Other studies have shown that in regards to tension headache pain, massage can decrease perceived pain, reduce intensity, reduce frequency, reduce duration, decrease anger status, and decrease medication usage.

Not only that, but the effects from your massage can be surprisingly far-reaching, and can improve sleep, increase feelings of well-being, strengthen your immune system, and reduce anxiety and stress in general. Plus, they can be a successful preventative measure when received regularly. Can your anti-inflammatory do that?

During a massage, your massage therapist can focus on the tightened muscles around your neck, face, head, and shoulders that can tense up and lead to cranial pain, loosening and lengthening the muscles and tendons, increasing circulation and flexibility in those areas. Specifically, he or she will likely hone in on your suboccipital muscles, which are the love-to-be-massaged muscles in your neck at the base of your skull. As always, discuss your tension headache problem with your massage therapist. As he or she practices various massage techniques to relieve your pain and you provide feedback, you’ll eventually find exactly what works for you. As a result, you may just consider yourself a grateful and happy tension-headache-free minority. Are you ready to get rid of that tension now? Find the Elements Massage® studio nearest you.

The Many Benefits of Hot Stone Massage

Wed, 20 Jul 2016 06:00:00 -0500

Have you wondered, like many others, what the benefits of using hot stones in a massage are? Have you thought it might just be a gimmick? We happen to love this type of massage therapy and think that you might, too. However, we’ve found that most people, once they get in a massage routine, are hesitant to break out and try something new. After all, if it ain’t broke, don’t fix it, right? You might know, from photos you've seen, that in a hot stone massage, the massage therapist places warmed stones on your body as an addition to a regular therapeutic massage. However, there is so much more to this centuries-old practice, and here are a few things you might not know about hot stone massage:

The stones are strategically placed on trigger points along the body, or spots likely to experience pain and sprains. These areas can include the hand, toes, back, and neck. Some of these spots are considered to be the energy centers of the body.
Muscles that are tight and tense are much harder to penetrate during a massage. By placing these stones along the tense spots in your body, the muscles are loosened and relaxed, thereby allowing your massage therapist to really heal, lengthen, and soothe those areas, without greatly increasing the pressure of the massage. Essentially, the warmed stones allow your massage therapist to do his or her job more readily and effectively while still maintaining your greatest comfort.
The rocks we use are basalt stones, which have an exceptionally high iron content, allowing them to retain heat for much longer than a typical stone. Basalt stones are the most common type of volcanic rock, and the ones we use are very smooth and feel wonderful on the skin.
Did you know that poor circulation can lead to increased tiredness, mental “fogginess,” and a weakened immune system? As the heat from the stones seeps deeply into your muscles, your blood vessels open, bringing about improved circulation.
Many of our clients also report psychological benefits, as well as the physical benefits, of getting a hot stone massage. Many happy recipients report feeling calmer, more at peace, less anxious, and even less depressed.
The history of massaging using heated stones is rich, indeed. Verbal and written history supports the notion and the Chinese were using heated stones to improve organ function 2000 years ago. Native Americans often used hot stones as part of sweat lodge practices, and would place the stones on women’s abdomens to ease menstrual cramps. Hawaiians also used hot stones for various healing practices. More recently, in 1993, a massage therapist used stones of various temperatures and sizes to help relieve her niece's pain, as well as her own aches and pains. From this more recent movement, modern hot stone massage was born.

Chances are that you still have questions about this practice. Feel free to talk about it with your massage therapist. He or she will answer any questions, discuss it with you thoroughly, and then you can decide whether or not to try this ancient, healing, comforting kind of massage therapy. In our opinion, once you try the stones, you may never go back! We'd love to hear your thoughts on this. Have you had a hot stone massage?

The Wonderful Benefits of Our Massage Oils

Wed, 13 Jul 2016 06:00:00 -0500

There are so many aspects of a massage that make it great. There is the calming music, the comfortable massage table, the expertise of your massage therapist, the knowledge that you’re doing great things for your body and mind, and the SMELLS. Whether the scents of the massage oils used by your therapist are noticed by you right away, or they linger in your subconscious, they are no accident, and do way more than just smell great. Here we will take you through all of the great oils we offer, why we use them, and how they can benefit you.

Eucalyptus: since ancient times, this oil has been used to relieve congestion and headaches. It also has a cooling effect on the skin, and is used to treat pain. It is a strong disinfectant for skin, and stimulates the immune system.
Lavender: perhaps the most popular essential oil scent, the benefits and uses for lavender are impressively expansive and varied. You may already know that lavender helps to promote relaxation, but did you also know that it can relieve anxiety and depression, fight insomnia, and treat respiratory problems? When applied topically, it can disinfect skin, bring pain relief, and improve blood circulation.
Our Vitality blend is rejuvenating and calming. We use many different botanical oils that have a cleansing, refreshing effect on the body. We include geranium, which has a lovely, stress-reducing fragrance, and can ease inflammation and lower blood pressure. We enjoy the bergamot in this mixture, which creates a feeling of energy and joy, and can increase circulation. The sage that is added to this blend is uplifting, and helps to combat mental fatigue.
Our Radiance blend includes a distinct touch of pine, which has a stimulating effect on the mind. Pine has also been used to treat skin conditions and reduce inflammation. We incorporate citrus into this blend, which has a wonderfully positive effect on mood, elevates feelings of well-being, and brings energy. Vetiver is also added, which emits a cooling effect on the body, and can help ease insomnia, increase libido, and is antiseptic when applied topically.

Essential oils have been used for medicinal, therapeutic purposes for thousands of years in Rome, Greece, Egypt, India, and China, but only became popular in the United States in the 1980’s. Experiencing aromatherapy through massage is a great way to begin to appreciate essential oils. You get the combined benefit of a therapeutic massage, the healing properties of the oils’ effects on your skin, as well as the benefits of breathing them in. While scientists are sometimes unclear as to how or why aromatherapy is effective (some say that the oil scents stimulate areas of the brain and influence mental, physical, and emotional health), the effects of essential oils are tried and true. If you’re not sure which oil or oil blend is the right one for you, discuss the options with your massage therapist. Give each one of them a try (but maybe stick to just one per massage), and figure out your favorite. And then just lie down, breathe deeply, and enjoy the therapeutic benefits of the aromatherapy.

Neck and Back Pain from Sitting at a Desk All Day

Wed, 06 Jul 2016 06:00:00 -0500

Does your Monday through Friday world consist of a desk, a phone, a computer, and a well-used chair? When you get out of your office chair at the end of a long day, do you feel as sore and tired as if you’ve just played a few rounds of volleyball or moved furniture? It’s no secret that desk jobs can wreak havoc on your body. With a whopping 80% of us who work at jobs that are either sedentary or else require only light activity (compared to a mere 20% in 1960), the neck strains, slouching, and shoulder pain are an unfortunate reality for many of us. So how can you prevent desk job aches and pains without switching jobs?

For starters take a look at the position of your computer screen. Ideally, you should not have to bend your neck to look at your screen. If using a laptop, connecting to a different, eye-level monitor is a great idea or placing it in a raised platform. Over time, the extra, added stress to your neck from being tilted to gaze at a traditional laptop screen can lead to permanent damage and degeneration to your neck. Ditto for phone screens. Try to lessen the amount of time your head is bent down while you’re texting, or otherwise looking at your phone. For every degree that your neck is bent forward, a surprising amount of weight is added onto your neck. Here is an article from The Atlantic for more (frightening!) information.

Avoid the phone neck-cradle. Difficult as it is to break this habit, it’s a worthwhile endeavor. Our necks were not made to be contorted into a severe enough angle to be able to hold a phone, in the exact right position for us to talk. Ignoring this suggestion can lead to pinched nerves, knotted muscles, or, shockingly, as reported in the BBC News in 1999, a “mini-stroke.” One man, after holding his phone cradled in his neck for over an hour, suffered temporary blindness, ear-ringing, and difficulty speaking. With today's wide selection of Bluetooth headsets and the great quality they provide, there is really no excuse for this problem.

Even after trying to set your chair at the right height, getting wrist-cushions for your keyboard, and utilizing a phone headset, you can still suffer day-to-day strains and stresses on your body. Keeping up with regular visits to your massage therapist can help heal the aches and pains you experience. Whether he or she is breaking up and lengthening the knotted muscles in your neck and shoulders, working the strains out of your hands and wrists, or working on the knots at the base of your back, massages are crucial to office work wellness.

Once your tendons and muscles are healed from their office-related aches, regular massage can keep your muscles loosened, lengthened, and soothed, and can prevent future injuries. Bonus: massage can also help promote proper posture, and avoid permanent "desk slouch."

While many people experience the doldrums regarding their job, taking proper care of your body can make every day more enjoyable and more comfortable. And, come the weekend, your body will be primed for whatever these sunny days have in store.

Top 5 Ways to Avoid Summer Injuries

Wed, 29 Jun 2016 06:00:00 -0500

We’re talking to you, Weekend Warrior. And you, Vacation Over-Achiever. And even you, Holiday Hiker. You know who you are – the exciting sort who takes advantage of long weekend days and to fulfill your adventurous side. The same one who comes into the office Monday morning a little worse for the wear, limping with a pulled hammie, cringing with a strained shoulder, or, heaven forbid, favoring a tweaked back. There’s nothing wrong with wanting to have a little extra fun on your days off work, of course. However, all too often our outdoor escapades result in injuries, putting a fast and unpleasant crimp in our active summer style. Luckily, there are a few easy steps you can take to avoid summer injuries.

Balance it out. So, you joined a summer softball league? Good for you. However, be sure to not let that weekly game be your only exercise. Going from zero to 90 and back to zero again for the next six days is a great way to overstrain untrained muscles and injure yourself. Keep a steady pace of activity and weight-lifting throughout the week. Then, come game time, your performance and your experience will be even better.
Equip yourself. Just because your mom used to make you use your sibling’s bike helmet or your dad’s old baseball glove, doesn’t mean it’s a good idea for you today. Using ill-fitting or inappropriate gear can cause discomfort, compromised performance, or even injuries. Not only that, some sport gear, such as running shoes, may be past their prime even if they still look just fine.
Act your age. Face it – while that high school letter jacket in your closet may still fit (sort of), chances are that your athletic moves match no high schooler’s. Respect your body’s limits, and your body will respect you.
Warm up, cool down. This is one of those rules that you’ve heard so often, you might have started tuning it out. Cold muscles springing to action equals a big risk for injury. While you should not put cold muscles (muscles that have been stationary) through a stretching routine before an athletic event, you should do a light warm-up. Going for a walk or light jog, doing a couple minute’s worth of easy jumping jacks, or even dancing to your favorite fast-paced song can effectively warm up your muscles, making them ready for action. Cooling down after the activity, with a little stretching, can help to ensure a brighter, less-sore tomorrow.
Remember to get frequent tune-ups – in the form of regular massages, of course. Your massage therapist does so much more than lengthen your muscles and work out knots and strains. During your massage, your range of motion is being improved, blood is flowing more readily to all parts of your body, and you’ll notice a reduction in stiffness and soreness. Also, if you do happen to get an injury, you’ll want to head over to Elements, pronto. Our therapists can help you get back in the game in a shorter amount of time.

5 Reasons Massage Makes a Great Father's Day Gift

Wed, 15 Jun 2016 06:00:00 -0500

Want to celebrate your best friend? Your sister’s birthday? Make Mother’s Day that much more special? Massage, massage, and massage, right? It’s a no-brainer. And for Father’s Day? You’ve got that protocol down as well – a barbecue utensil, maybe some cologne, and handmade cards from the little ones. The truth is, even if you didn’t get him anything, he probably wouldn’t raise a fuss. However, considering that this is the guy who probably taught you a thing or two about throwing a ball, riding a bike, and James Bond movie appreciation, you want to make sure his day is a special one.

Because he took care of you for all of those years, why not make sure he’s taken care of, physically and mentally, also? What? You’ve never considered treating Dad to a Father’s Day massage? We think it’s just the thing for Dad. (Hint-hint: great idea for your hubby as well! We’re guessing he wouldn’t complain about a couple of hours away from the kids’ “endless love.”)

Here are the top 5 reasons that a massage is THE gift for the dad in your life:

His mood. Kick his feel-good hormones up a notch, while helping his stress levels to recede. Massage does that. It has been proven to raise serotonin and oxytocin (his “all-is-right-with-the-world” hormones) and lower cortisol (stress) hormones, that are linked to weight gain.
His athletic prowess. Or, at least, his athletic ambitions. Massage can improve range of motion and flexibility as the therapist works on muscles, joints, tendons, and ligaments. For true therapeutic relief, receiving several massages on a regular basis will be even more helpful. Not only that, but massage can help muscles recover faster. This means that even with all that time throwing little ones in the air and playing tag, or playing golf and doing yardwork, your weekend warrior can have a little shorter “oh my aching back” recovery time. A big win for him AND you.
His pressure. Blood pressure, that is. If his tends toward the too-high levels, massage may help. Studies have shown that those who receive massage can experience a decrease in blood pressure readings. A pill-free hypertension aid? Yes, please.
His posture. Whether due to age or too much hunched-over screen time, he can start to lose his straight spine and shoulders. If not corrected, improper posture can lead to strains and injuries in other muscle groups, feet, and permanent posture damage. Massage helps to elongate muscles to allow proper posture. Bonus: standing up straight helps us to feel more confident, have increased feelings of dominance, and feel more self-assured. An Ohio State University found that participants standing upright felt more confident, while slumped-over felt more unsure of themselves.
His health. Massage increases circulation, improves the immune system, and can even reduce depression. As far as already-present health issues, massage can help many of those, too. Many folks with health conditions such as carpal tunnel, arthritis, and fibromyalgia can feel relief from the painful, irritating side effects of these health issues when they seek out regular massage.

While the cologne, travel coffee mug, and homemade “I.O.U.” coupons are great gifts, and surely treasured, doesn’t it make more sense to give him the gift of physical wellness and emotional health? You’ll both be glad you did.

Purchase a gift card here.

4 Stretches You Need to Start Doing Today

Wed, 08 Jun 2016 06:00:00 -0500

You already make regular appointments with your massage therapist because you know that getting massages is great for nearly every part of you. You’ve been feeling better, getting sick less often, and are even sleeping a little better. However, savvy as you are, you might be neglecting to take care of your muscles before, after, and in between massages as well.

Stretching is an often-overlooked aspect of body care. Stretching increases blood flow to your muscles, increases your joint range of motion, and enables your muscles to work their fullest potential. To get started, be sure that you don’t try and stretch cold muscles. The optimal time to stretch is after a light session of exercise, such as a 10-minute walk or jog. Aim to hold each stretch, without bouncing, for 20-30 seconds. Before a massage, stretching can help make your muscles more accessible and loosened up for your massage therapist. The day after a massage, if muscles feel a little tight, some gentle stretching following a warm bath can be very helpful. Here are a few of our favorites:

The Toe-Touch, or as close as you can get. Even though this is a least-favorite stretch for many folks, it’s nonetheless an important one. This stretch addresses your hamstrings (the group of four muscles on the back of each thigh), the lower back, and the muscles around your shoulders. Hint: If you can’t quite reach the floor (few of us can), then rest your hands on a hard surface at the level that is raised from the floor. Yoga blocks, a kitchen chair, a stack of books, or a step stool all work just fine.
The Butterfly. Such a delicate, fun name for such a killer stretch! Sit with your feet touching soles in front of you with your knees bent, gently press down on your bent knees toward the ground, bending at the waist. This stretch helps out your hip adductors, which, when tight and inflexible, can lead to a greater chance of injuring your knees or lower back.
The Hip Flexor Lunge. A truly satisfying stretch when done correctly, this one can take some finagling before the proper form is found. Kneel on the ground, and then bring your right foot forward, flat on the ground, into a kneeling lunge. Bring your right flat foot forward, keeping your right knee above your right ankle, and lean into the lunge. You should feel a deep stretch in the muscle that runs below your hip bone. Repeat on the left side. The small-but-mighty hip flexors are responsible for keeping your hips and lower back strong and properly aligned.
The Standing Thigh Release. Channel your inner ballerina for this heavy-hitter. Stand with your abs engaged and your feet together. Bring your right heel toward your tush and grasp the top of your foot with your right hand. Raise your left arm over your head, or rest it on a chair. Press right foot into hand to increase stretch along front of thigh. Switch sides and repeat. This effective stretch targets your abs, arms, hip flexors, hips, and back.

It’s true that stretching helps keep your muscles in healthy, flexible condition. However, the very act of focusing on your muscles for a long, slow moment forces you to pause your activity, thoughts, and busy-ness. You allow yourself some space to treat your body well, and appreciate your muscles and ligaments. Good for your body, good for your mind; stretching is just one more important step on your path to wellness.

Does Aromatherapy Really Work?

Tue, 31 May 2016 06:00:00 -0500

So what’s the deal with aromatherapy? Does aromatherapy actually work? You’ve purchased some lavender-scented hand soap and citrus body lotion, and you’ve notice that certain smells can make you feel relaxed and happy, while others can instantly bring about unpleasant thoughts. Plus, you know that whether it’s the scent of fresh laundry hanging in the sun, a whiff of your grandpa’s after shave, or the odor of a certain drink or food whose ingestion once preceded a nasty bout of stomach virus, good or bad, smells have a particularly acute way of triggering memories, emotions, and moods. The science behind this tells us that the olfactory bulb is tightly wired to the amygdala (responsible for processing emotion) and hippocampus (helps with associative learning). This, coupled with the experience we’re having when we first smell something, leads to strong emotions being associated with certain aromas.

But actually using scents as a therapeutic tool? Are there health benefits of aromatherapy? The truth is that certain therapeutic-grade scents can not only change how you feel on a surface level, but some essential oils and the scents they emit can actually offer some real benefits, especially when paired with massage therapy. The best part? Essential oils offer all of their therapeutic attributes with nary a pill in sight – medication-free! It is for this very reason that aromatherapy is making great gains in popularity among those striving to live in a more natural, chemical-free way. And, at Elements Massage, we’re all about feeling your best in the most natural way possible. Here are some of our favorite essential oils to use during a massage:

We love lavender! Perhaps the most popular of all the oils, lavender is great for inviting a sense of relaxation and well-being. It is balancing, soothing, healing, and normalizing. When paired with a massage, it can improve sleep, reduce anxiety, and promote deep relaxation.
Bright citrus, including sweet orange, lemon, grapefruit, and lime, are cheering and uplifting. Users will feel refreshed and will find their mood lifted. For clients who want to feel energized and uplifted during and after a massage, we use our Radiance blend which blends citrus, a hint of pine, and more.
Eucalyptus is like the superhero of essential oils. Not only does its scent leave the user feeling more focused and energized, but when applied topically during a massage, it soothes muscles and helps purify the skin. Plus, if you happen to be suffering from allergies or an otherwise stuffy nose, eucalyptus can help to open up your airways.

Next time you have an appointment with your Elements massage therapist, be sure to discuss adding the healing element of aromatherapy to your massage. Not only will you walk away, as always, feeling great from your massage, but the essential oils your therapist can use may just heighten and improve your experience all the more. Find even more about aromatherapy at Elements Massage here: http://elementsmassage.com/aromatherapy

*A note of disclaimer: While using essential oils is a great step on your path to wellness, you should not use them to replace prescribed medications without your doctor’s okay.

Summer Activities Can Take a Toll On Your Body: 3 Benefits of Regular Massage

Wed, 25 May 2016 06:00:00 -0500

Your body can take a beating with your busy summer activities. While we all want to have fun in the sun, self-care is important to avoid injury throughout the summer.

At last. Summer is here, and your days are filled with nothing but hammocks in the warm breeze, tall glasses of iced tea sipped in the afternoon shade, and a towering stack of novels to be devoured, one by one. Right?? Ummmm, no. The truth is that summer can be hard work. If you’ve got kids, while your days are fun, they’re not quite of the relaxing variety. You spend a lot of time slathering sunscreen on squirmy and unwilling limbs, driving to summer camps and sports, carrying coolers packed with snacks for, what seems like, miles, playing at the park, and giving piggy-back rides. There are plenty of sweaty days at the zoo where, after 25 minutes, you end up carrying, pack-mule style, 3 hats, 4 water bottles, an insisted-upon superhero toy and his accompanying vehicle, some granola bars, and a helium balloon.

Kids or no kids, your evenings, and weekends are likely comprised of plenty of weeding, mowing, and group sports. Add a few hiking or camping trips, with the required hauling and carrying, loading and unloading of needed items. Indeed, these are fun, exciting activities that many wait all year for, but it’s no wonder that summer can leave you feeling a little tired and sore.

In order to keep summer in its proper place of a much-loved and much-anticipated season, it’s important that you keep your body and mind in the best possible condition. In order to do that, regular summer appointments with your massage therapist will be exactly what’s needed.

Here are just three benefits of regular therapeutic massage:

Cell Recovery
As you toil, play, and carry, your muscles get strained and develop tiny tears. As your body works to repair these tears, what you feel is sore, aching muscles. Sure, ice can help with the pain and inflammation, but a massage is key to promoting more effective cell recovery and can lessen inflammation more permanently.
Self-Care
After the playground visits with the kids, your neighbor’s BBQ, your sister’s yard makeover project that has somehow become your project, and all of the other endless things you do for others, it’s time to take care of yourself. YOU sometimes become the lowest thing on your priority list, because it seems that the only one impacted is you. However, as you make the time for regular massages, you’ll find that you will be a much better (and happier!) employee, parent, friend, and family member. Self-care is critical for people who care for everyone else.
Quiet Time
Wouldn’t you love an hour of uninterrupted quiet? When you’re on the massage table, there are no lawn mowers, no kids splashing water on your sandwich, no laundry piles in front of you, and no computer. There’s just the sound, perhaps, of soothing music, and the knowledge that you are exactly where you need to be, doing exactly what you need to do.

Summer is wonderful, without a doubt. Make yours (and your loved one’s) even better by taking care of your muscles, your mind, and your well-being.

5 Ways to Control Blood Pressure Naturally

Tue, 17 May 2016 06:00:00 -0500

You try to eat natural foods, and you are more aware of what's in every item you buy, so what about your blood pressure medication? We're happy to report that there are ways to manage your high blood pressure without increasing your medication. In some cases, amid conversations with, and approval from, your doctor, it may be possible to even discontinue hypertension medications. All natural, all the way.

Do the DASH. Have you heard of the DASH (Dietary Approaches to Stop Hypertension) diet? The US National Institutes of Health sponsors a hypertension-lowering eating plan that incorporates fresh fruits and vegetables, low-fat dairy, whole grains, nuts, and beans. Bonus: this dietary guide can also help lower cholesterol and manage weight. When followed, it can lower blood pressure by up to 14 mm Hg. Much more information can be found at DashDiet.
Get moving. Hypertension happens to hate exercise. Keeping a regular exercise habit – a minimum of 30 minutes most days of the week – can lower your blood pressure by up to 9 mm Hg. Blood pressure isn’t picky – it can be helped by a wide variety of activity, such as jogging, dancing, walking, or biking.
“One way to get high blood pressure is to go mountain climbing over molehills.” Earl Wilson had it right in his own aversion to unnecessary stress. We all know that we should make time for daily prayer, meditation, or deep breathing and that we should eliminate unnecessary stress from our lives, but it’s actually doing it that will help manage your pressure levels. Also, don’t forget to keep your favorite activities as a priority.
Massage for blood pressure? Yes! A study reported in the Journal of Bodywork and Movement Therapies in 2000 found that subjects with high blood pressure who were given 10 massages over the course of five weeks all experienced decreased blood pressure, decreased depression and hostility, and reduced levels of cortisol (also known as the stress hormone).
Slash your sodium. This salty culprit seems to be everywhere and is wreaking havoc on your blood pressure. While grabbing pre-made meals, cans of soup, or even cans of beans, make for a quick and easy meal, one glance at the nutrition label will make you think twice. Making your own cooked beans and soup is not only healthier, it’ll save you money, also. Instead of reaching for the salt shaker to season your dishes, experiment with herbs, fresh citrus juices, and hot sauces. Also, there is a dizzying array and variety of vinegar available at grocery stores that can add a ton of flavor to your meal, salt-free.

Blood pressure statistics aren’t pretty. The nation spends $46 billion in hypertension medications, medical treatment, and missed days of work. A full one in three of American adults are diagnosed with it, and only about half have their blood pressure under control. Managing your own high blood pressure in the above ways will not only help it to decrease, but they will enhance and improve all aspects of your life. You’ll be fitter, healthier, and less stressed – naturally.

Top 5 Reasons Why Massage is Beneficial for Women

Tue, 10 May 2016 06:00:00 -0500

All the moms in the group: raise your hands if you’ve scheduled your kids’ dentist, orthodontist, pediatrician, and allergist appointments for the next year, but have no idea when your own check-up is even due. Women in the workforce: how many lunch breaks have you sacrificed because a friend needed a chat or a ride, or a supervisor needed that report “right now?” If you have parents, neighbors or friends who count on you for help, chances are, you put their needs ahead of your own health endeavors in a heartbeat. As women, we tend to wear our mile-long list of obligations (and resulting exhaustion) like a badge of honor. In actuality, letting our own health take the backseat is doing a disservice to our loved ones. Not taking care of ourselves sends a message of self-unimportance to those looking up to us, and makes us less effective in support of those we care about.

For the last 17 years, the US Department of Health and Human Services has implemented and recognized National Women’s Health Week. The week-long observance runs May 8^th through May 14^ththis year, and serves as a nation-wide encouragement to women to make their health a priority. While massage is beneficial for everyone, we’d like to zero in on the health benefits of massage for women in particular.

Sleep on it. Massage has been proven to improve quality of sleep. Proper rest is vitally important for all of us. Sleep becomes even more important, and hard to achieve, if you’ve entered, or are about to enter, menopause or peri-menopause.
Your immune system will thank you. With the wide array of germs that you come in contact with on a regular basis, your immune system could use a little bump. Because, let’s face it, when the many hats you wear go down for the count, it’s not pretty.
Feeling stressed? We’ve got a massage for that. In a 2010 study reported by The New York Times, participants who received regular Swedish massage experienced decreases in cortisol (stress hormone) levels, and increased oxytocin (trust hormone) levels.
Let it flow. Massage improves blood circulation, which benefits everything from your muscles and arteries to your organs. Proper circulation will help your memory stay sharp and your brain remain strong. It even helps your skin to be healthy.
Massage helps keep the aches and pains away. If you’ve been the unlucky recipient of your dad’s arthritis, your mom’s scoliosis, or the constricted tendons that landed all over your family tree, you’re all-too familiar with the daily tightness and pain that comes with these body maladies. Receiving regular massage can help keep your muscles, joints and tendons loose and more supple. It can improve your range of motion and help to lengthen muscles contracted by knots and tight spots.

Not only do we extra celebrate women this week, but we’d like to also honor you by being a key player in your quest for improved health and wellness. We know that taking steps toward maintaining your own health will ensure that you, and others, are enjoying your very best self.

4 Reasons To Give Mom the Gift of Massage

Mon, 09 May 2016 04:00:00 -0500

The countdown has begun. Walk into any grocery store or drugstore this week and you’ll likely find the greeting card aisle teeming with searching, slightly frantic, slightly sweating sons, daughters, and spouses. You join the well-meaning ranks and search for a card that will make Mom smile, feel appreciated and promptly reappoint you as Mama’s Favorite. However, with dismay, you realize that you’re a smidgen too late, as your choices come down to a cartoon cutout, a musical card that blares old nostalgic music with tinny persistence or, heaven forbid, a card that jauntily compares Mom’s hairdo to that of a certain presidential candidate.

Mother’s Day can be a tricky holiday to maneuver. In one day we try to sum up our feelings of gratitude, love and appreciation. We usually end up turning to the very LAST place anyone should go while in turmoil about how to express love: the mall. We somehow hope to find a scarf that proclaims, “thank you for taking care of me through two consecutive bouts of pneumonia,” or a bottle of perfume that wafts a scent of “I hope I can be half as wonderful as you someday.” Perhaps a pair of earrings that murmur, “please don’t ask me about my dating life/job situation/apartment security features/holey socks,” will do the trick this year? Perhaps not.

Last May, Newsday posted an ebates.com survey reporting on what moms actually want for Mother’s Day. While 31% would NOT like perfume, and 40% would NOT like a cookbook, a full 60% have “quality family time” as their list topper. Not far behind, 44% put “spa day” on their short list. Combining these two top gift wishes with mother-daughter massages at Elements Massage™ is a win-win idea, and here’s why:

Whether Mom is as healthy as she was decades ago, or has started experiencing some health problems, massage is a therapeutic, soothing, immunity-boosting experience for all. Everyone can benefit from having increased circulation and muscle relaxation.
If your mom or daughter does not regularly receive massage, this is a great way to introduce her to the many life-enhancing benefits it offers.
Starting or ending your day together with an invigorating experience that raises your “feel-good” hormones will enhance your Mother’s Day experience all the more. Besides, won’t it feel great to bypass other, less-relaxing holiday traditions in favor of something so healing and peaceful?
Frankly, Mom deserves a little pampering. Treating her well while also improving her health? Doesn’t get much better!

By giving your mother or daughter a massage at Elements (and getting one yourself at the same time), you’re setting a powerful example of health. By prioritizing your own wellness, and allowing her to enjoy the benefits as well, you’re starting a truly wonderful family tradition. An entire legacy of wellness can be born with one or two smart choices. Start yours this May with introducing this very important aspect of good health. Years from now, when Mom and daughter are still enjoying Mother’s Day massages together, you’ll be so glad you did.

4 Reasons To Give Mom the Gift of Massage

Tue, 03 May 2016 06:00:00 -0500

Whether Mom is as healthy as she was decades ago, or has started experiencing some health problems, massage is a therapeutic, soothing, immunity-boosting experience for all. Everyone can benefit from having increased circulation and muscle relaxation.
If your mom or daughter does not regularly receive massage, this is a great way to introduce her to the many life-enhancing benefits it offers.
Starting or ending your day together with an invigorating experience that raises your “feel-good” hormones will enhance your Mother’s Day experience all the more. Besides, won’t it feel great to bypass other, less-relaxing holiday traditions in favor of something so healing and peaceful?
Frankly, Mom deserves a little pampering. Treating her well while also improving her health? Doesn’t get much better!

Why Do I Get Muscle Spasms and How Can I Prevent Them?

Tue, 26 Apr 2016 06:00:00 -0500

You’re sleeping soundly when all of a sudden you start dreaming that your leg is being sawed off. Or that someone very large is stepping on your foot. Or that several piranhas are feasting on your calf. You wake up with a gasp and realize that you are experiencing a very real, very painful cramp in your leg or foot. The muscles are tense, rock hard, and you have no idea what to do. This is one of the worst ways to wake up. These ugly cramps are usually short-lived and seem to come out of nowhere. Ever wonder what they are, what causes them, and how in the heck to stop (and prevent!) them?

Muscle cramps are caused by muscle spasms or an involuntary tightening of the muscles. Besides the leg and foot, common body parts to be affected by muscle spasms are the arms, hands, stomach, back, and the rib cage area. A commonly-honored home remedy for someone suffering from muscle cramps is to load up on bananas, as it is widely believed that muscle spasms are caused by a lack of potassium. There is some merit to this belief, but there are many more possible causes for muscle spasms or cramps, such as dehydration, muscle overuse, insufficient stretching before or after activity, calcium or magnesium deficiency, or poor blood circulation. There are even a handful of medications that can increase one’s risk for muscle spasms.

The greatest tip for dealing with painful muscle spasms is to prevent their attacks in the first place. Here’s a hint: pre and post-activity stretching isn’t just for athletes, you weekend warrior. Your muscles always need to be primed and prepared for the activities they’re being asked to do. Sunny Saturday chores like pulling weeds, mowing the lawn, raking up the last dead leaves of winter and home maintenance/repair tasks all have the potential to cause your muscles to seize up, leaving you gasping and near tears in its wake. Also, even if you don’t necessarily feel thirsty, drink up! If your muscles are working, they demand a proper balance of sodium, electrolytes and potassium. If muscles are dehydrated, they’re also being depleted of these essential nutrients.

If you have already been experiencing muscle spasms and cramps, some communication, and sessions with your massage therapist might be the needed steps to bring relief. While your muscles might feel too painful while cramped to be touched (although some light strokes will eventually bring relief mid-cramp), receiving a massage before or after muscle spasms can bring preventative or healing relief. Massage increases circulation and relaxes muscles, decreasing the chance for frequent cramping. Muscle spasms are often the result of overuse, where the muscle fibers “knot up” to help and protect a strained, injured area. As a therapist smooths, lengthens and breaks up the knots, you’ll be less likely to continue to injure that area, leading to fewer spasms.

Taking a few easy steps to properly care for your body before and after exertion can lead to happier muscles, and more peaceful nights of sleep. Barring any unsightly illnesses on Taco Tuesday, of course.

How to Fight Stress During National Stress Awareness Month

Wed, 20 Apr 2016 06:00:00 -0500

You’ve got your yoga studio schedule memorized. Relaxation-inducing essential oils line your cupboard. Your online music selection features a litany of soothing instrumentals, you could keep an elevator filled with harp music for weeks. You know, and regularly dole out, various deep-breathing techniques (“sniff a flower, blow out a candle”). And . . . still. Somehow, as self-care savvy as you are, the ugly effects of stress still seem to worm their unwelcome way into your daily life. Whether it’s snapping at your bank teller, stress-eating your way through the entire two months of Girl Scout Cookie season, or simply lying awake at night when every anxious thought has a way of ballooning to near swollen hysteria, stress takes a toll. If you find yourself feeling the stress vibe, you’re in good, albeit frazzled, company. The Huffington Post in 2014 estimated that a little over 1 in 4 of the 2,500 participants surveyed had experienced a “great deal” of stress in the past month. And statisticbrain.com reports that 77% of us “regularly experience physical symptoms caused by stress.” Given that April is National Stress Awareness Month, we thought we’d offer a fresh look at stress, and some tips to combat its ugliness.

Is it worth it?

Perhaps you’ve heard that famous quote by Mark Twain dozens of times: “I’ve had a lot of worries in my life, most of which never happened.” Well, as is often the case with old, classic, cliché quotes, this one rings truth loud and clear. In this case, it’s a genuine proven point. The Huffington Post actually studied this phenomenon, and found that a full 85% of participants’ worries never came to fruition. That’s a lot of stress-eating, tense back muscles and furrowed brows for no reason. Is it possible that some of your reasons to fret are simply not worth it? It’s very possible, in fact. Exciting research shows that it’s actually possible to “re-track” your brain’s train of thought. Our mind tends to travel in ruts – the old and familiar thoughts over and over. Digging a new worry-free track can take a lot of work and repetition, but in the end your body and mind will thank you. (More information on rewiring anxious thoughts here: http://psychcentral.com/blog/archives/2012/01/09/how-to-train-your-brain-to-alleviate-anxiety/)

Preemptive stress reduction

While learning how to head off tension before it gets too far is a valuable technique, sneaky stress still has a way of getting to us – our quality of sleep, our shoulder and back muscles, our blood pressure, our digestive system and our mood can all take a beating when we feel worried or overwhelmed. Luckily, our body is remarkable at repairing itself; this repair is greatly aided and accelerated by massage therapy. Massage is a well-documented tool in reducing so many of stress’ side effects. During a massage, what you feel is your therapist working to smooth out knots and kinks. What you won’t tangibly feel is your circulation and immunity improving, your blood pressure lowering, your mood rising and your cortisol being lowered.

Until we all become masters at obliterating stress before it can take root, or learn to simply not worry about things, it’s nice to know that we have a worthy stress-opponent in our arsenal. Learning to not rely on other, less healthy ways for dealing with stress is difficult, but is an endeavor that’s worth your time and effort. Plus, we’re thinking you could use an extra excuse to put down that package of Thin Mints.

Tax Day Tornado

Wed, 13 Apr 2016 06:00:00 -0500

Ready or not, here it is. Tax Day is upon us – the giant alarm clock that is annually wound and set for the entire nation is poised to go off; its striking terror in those who have yet to visit their tax preparer, or boot up the online tax preparation du jour. Whether you’re the giant-trash-bag-full-of-receipts kind of filer, or the labeled-files-for-everything variety, filing your taxes can be exhausting. "Money is a major source of stress on people, and what tax season does is shine a great big spotlight on the issue," says Michael McKee, a Cleveland Clinic psychologist and president of the U.S. branch of the International Stress Management Association for the WebMD website. "Money takes center stage at tax time, even if you might have been able to push it to the wings the rest of the year."

Considering that about 75% of Americans find money to be a major cause of stress, the anxiety felt during the process of filing is real, and it’s widespread. In fact, April 15^th is thought to be the most stressful day of the year, second only to days when massive tornados or other natural disasters strike. Considering that with stress comes the “taxing” side effects of loss of sleep, raised blood pressure, increased irritability, an increase of poor health habits (stress-induced doughnuts and a cigarette, anyone?) and an impaired immune system; nationally, we’re a walking wreck on 4/15. In fact, the tension even rampantly rides close to home, as you’re more likely to get in a car accident on this day.

Whether it’s a tension headache from crunching numbers, irritable knots in your shoulders from the stress of filling out the forms or a feeling of just simply being run down from the entire tax-filing process, it’s likely that tax season has taken a toll on your body. Whether you completed yours weeks ago or are just now scrambling together the last of your documents and receipts, the effect on your muscles and circulatory system is the same – a windfall of stress equals bankruptcy in wellness.

Need to feel better, NOW? Before you reach for the medications, the alcohol, or the stress-eating sustenance (yes, drop the doughnut), consider a call to your Elements Massage™ studio. Luckily for you, our filing fiend friend, we’ve got you covered with what you need to recover, recoup and start feeling your best again. Although the “why massage is great” list is unbelievably long, here are a few reasons why a visit with your massage therapist is exactly what you need, right now.

Massage lowers blood pressure, which can be elevated in times of stress
Short on sleep? Massage can help to restore natural sleep rhythms and has been shown to help those with insomnia
When we’re stressed, the level of cortisol becomes elevated in our bodies, wreaking havoc on our other systems all the while. Massage has been shown to lower the levels of this stress hormone
Massage also increases a sense of well-being, soothes tense muscles and can help amp up our immune system

Consider an appointment with your massage therapist your tax antidote. With its ability to keep your body in prime, working form, regular massage appointments are a great thing to add to your monthly to-do list. Right after “keep better track of receipts this year.”

Happy World Health Day 2016

Tue, 05 Apr 2016 06:00:00 -0500

There’s a big important day coming up this week? No really, it’s true. We know that Easter has passed, Earth Day isn’t for a couple of weeks, and Mother’s Day is next month (yikes – noted!). Stumped? It so happens that this Thursday, April 7^th, is World Health Day. Still stumped, and thinking about how you’ve somehow missed the greeting card section designated for this holiday? Let us school you: Since its inception in 1948, the World Health Organization has designated April 7th as a day to call attention to health concerns on a global scale. This day is a great opportunity to learn, spread the word and talk about relevant health issues that deserve a little extra publicity. In 2007 the focus was on international health security. 2008’s focus was protecting health from climate change. The focus for 2016 is an all-too-familiar one, in fact, affecting an estimated 350 million people across the globe. The call-to-action in 2016: “Beat Diabetes.”

Some things you may not know about diabetes:

In 2014 9% of all adults worldwide had diabetes
More than 80% of diabetes-induced fatalities occur in low-income or middle-income countries
Until recently, type 2 diabetes was found only in adults but is now becoming more common in children and teenagers
Being male and/or having a family history of diabetes increases your risk of getting it yourself
In the next 20 years, the number of people with this disease is expected to double, reaching a staggering 700 million worldwide

The irony of this highly prevalent and life-altering disease is that prevention is extremely simple and affordable. In short: eat moderately and healthfully, don’t smoke, stay active. However, if you or someone you care about has been diagnosed with diabetes, you’ll be happy to know that receiving regular massage can help combat the effects of diabetes as well.

A commonly-known benefit of massage is that it improves circulation. This is beneficial for all of us, but even more so for those struggling with an insulin imbalance. It makes sense that happy, nourished cells are more readily able to receive and process insulin. Also, the relaxation and tension-release experienced during and after receiving a massage is a welcomed effect to those living with a disease that requires daily self-monitoring and self-care. Positive health choices have a way of multiplying themselves in us, and choosing to care for ourselves with massage can make our disease management easier and less stressful. While further studies are needed about whether massage can lower blood sugar levels in adults, a 1997 study reported in Diabetes Spectrum that children with diabetes experienced lower overall blood sugar levels after receiving regular, full-body massage from their parents for a month. Lastly, those with diabetes may experience a thickening of their connective tissue caused by raised blood glucose levels. Massage can help to increase muscle tissue elasticity that has been stalled by this thickening effect.

Education and awareness about a disease as prevalent and widespread as diabetes is crucial. Spread the word to someone you love. This, along with setting a positive example to others by caring for yourself, can make a world of difference.

4 Habits to Keep You Happier and Healthier into Your Golden Years

Tue, 22 Mar 2016 06:00:00 -0500

Aaahhh, the golden years. The idyllic-hazed lifestyle of cozy cardigans and slippers. Quiet afternoons spent reading and napping are interrupted by only the occasional game of bridge or slow shuffle around the park. Chamomile tea is sipped every afternoon before a 4:30pm dinner, and then it’s a rousing dose of Jeopardy and Wheel of Fortune before heading off to bed. (We’ll pause here while any retirees reading this can finish wiping away tears of laughter at this description.)

Chances are instead that the fit person with the kettle bell next to you at the gym, the youthful grandma chasing her 5 grandchildren around the zoo, and the artist featured on the walls of the hipster coffee shop are just a few of the nearly 10,000 baby boomers turning 65 every day. Retirement does not have to be a 20-year sedentary siesta, but can be, for many people, an exciting phase of life that allows new ventures and a more active social life.

However, like most good things, working your way to a healthy, fulfilling retirement takes planning and habit-building. Below we’ve laid out 4 habits that are worth building now to ensure happier, and healthier, golden years.

Make a friend. Or even better, several. Seniors with strong social interactions are less likely to experience depression, anxiety, or high blood pressure, and can have a stronger immune system. Studies have found that those with friends are generally happier and healthier than those without. Exercise or art classes, volunteer sites, church activities, and common-interest groups can provide a bounty of friendship potential.
Be purposefully active. Aside from the endless, gold-star list of other reasons why physical activity is great for you (including that it reduces stress, keeps your immune system in check, and helps keep you at a healthy weight), exercise can be a crucial piece to your physical functioning as you age. Fear the thought of no longer being able to dress or bathe yourself? Rush University Medical Center in 2011 found that retirees who are more active (and social!) have a greatly decreased risk of becoming disabled. It’s apparently a tough battle to win, as during that very same year, CBS reported that retirees spend an average of 43 hours per week watching television. Yikes!
Get on that hobby horse. Remember how you’ve always wanted to learn to make pottery? Or learn German? Or paint with watercolors? Not only will your work-free schedule allow you the time to take up a new hobby, but your mind and emotions will thank you for it. Given that the age that most people retire happens to coincide with the age that most people start to experience age-related brain decline, developing several mentally demanding hobbies will help stave off depression, as well as keep your mind sharp and active.
Take time to take care. With all of the exercise, socializing, and hobbies you’ll be doing, don’t forget that taking care of yourself via regular massages continue to be vitally important for your physical and mental well-being. Retirees who receive regular massages tend to sleep deeper and longer, leading to better brain functioning and a greater sense of well-being. Massage can also help prevent painful age-related conditions involving the joints, back, and neck.

Retirement will include more downtime and relaxation for sure (okay, watch a complete season of “Seinfeld” if you must), but these golden years should not be purely a multi-decade catnap. Developing these few healthy habits now, and keeping them strong into retirement, will make your retirement years much more golden.

It’s a Mad, Mad March

Wed, 16 Mar 2016 06:00:00 -0500

It’s almost spring, and with it comes a beautiful soundtrack of a few more birds in the trees, kids playing in sunny yards and neighborhood sounds of mowers and rakes. And, if you’ve got basketball fans in your house, add to that spring soundtrack hours of TV announcers discussing brackets, fans cheering in packed basketball arenas, and the squeak of players’ shoes on shiny court floors. The “Madness” of this month is truly exciting – with bracket-forming, team-cheering, and plenty of office discussion. However, March can also bring a truly different kind of madness. Between Spring Break planning, the Easter holiday, quarter-end deadlines, preparing for school finals, the looming Tax Day and the mountain of Spring Cleaning you’re itching to get to, March Madness starts to take on a whole new meaning. How should we handle feelings of being overwhelmed as they come? What do we do when our to-do list is so long, we barely have time to read it, much less tackle its content? Fortunately, we have some relief to offer. NO, we don’t plan on coming over to dust your blinds or file your taxes, but we do have three ways to tame your inner March Madness.

The P-word. Sounds almost too simple, but we hear it over and over again for a reason – prioritize well and prioritize often. Start by picking your top three or four priorities, and consider seriously chipping away at the stuff that doesn’t fit nicely in those categories. Sure, it’s really nice of you to sit on the board of the Save the Narwhals foundation your brother started, but is it helping to support the vision you have for your life?
Just how busy are you . . . really? Consider that the average American uses their mobile phone for a staggering 4.7 hours per day, including checking social media 17 times per day and playing mobile games for over 30 minutes per day. If you’re like many people, you don’t even think about a quick visit to social media sites, catching up on a few texts, or playing a round of your favorite game when there’s a lull during the day. As we know, a quick Facebook visit can turn into one spirited chat with a friend, four quick recipe videos for making flower-shaped apple pastries and quinoa-delight bites, and one article on why your political candidate is the best. Without really designating that online time as “rest,” you’ve squandered away a decent chunk of time, and have just that much more work to do later. If you make the first four hours of your day phone-free, you might be pleasantly surprised at the amount of work you can crank out.
No means no. For the chronic “yes” people out there, this is a biggie. It feels easier to do almost anything than say no to the request being presented to you. Out of fear of appearing lazy, selfish, or incapable, we risk our own well-being just so others will be happy with us. A firm, “I’m sorry, my schedule doesn’t allow this” should suffice. Trouble with even getting that out? Try buying yourself some time with a simple, “I’ll think about it,” and really weigh the pros and cons of the request.

March’s madness, indeed! Busyness is sometimes inevitable. However, keep in mind that there are some ways that you can take control of your schedule, and keep it under control. With fewer things to clutter your to-do list, you might actually be able to step outside and enjoy the beautiful soundtrack of spring.

Why Am I Sore After A Massage?

Tue, 08 Mar 2016 07:00:00 -0600

Eyes open slowly, blinking periodically to adjust for a new day. A deep breath is taken while your limbs stretch out, and that’s when you feel it. It’s the day after your massage, and when you roll out of bed you wonder to yourself, “Did I work out yesterday? Did I lift weights in my sleep?” Your muscles feel a little sore, and some seem a bit swollen, almost like they’re bruised. You’re even a little more tired than usual. You think that surely something must be wrong. This soreness couldn’t possibly be a result from your massage . . . could it? Didn’t you schedule your massage with the hope that your tight and tender spots would feel some relief afterwards?

Before you reach for the phone to give your massage therapist an early morning, “What did you do to me?” know that it is perfectly normal for your body to feel a little sore and out-of-whack the day after a massage, as counter-intuitive as it seems. For your muscles, getting a deep-tissue massage is similar to experiencing a tough workout. They got stretched and manipulated during the session, and the massage increased blood circulation to your tight spots. The lining of our muscles is supposed to be smooth, and work fluidly. When a certain group of muscles gets tight, strained or kinked, it becomes more rigid, and will rely on surrounding muscle areas to pitch in and help. During a massage, the therapist works to stretch, lengthen, and break up groups of muscles (commonly known as knots), possibly causing tiny micro tears in the muscle along the way. This is a normal function of massage, and while it leads to more blood flow and healing to that area, it can also lead to that day-after tenderness. Also, if you happen to be dehydrated on the day of your massage, your muscle tissue will not be as pliable, and you will feel more soreness afterwards.

If your muscles actually hurt more than they did before, and are not just tender to the touch, be sure to communicate this to your massage therapist before your next appointment. Perhaps a muscle was worked on too hard, too fast. Or, perhaps you are unknowingly tightening a group of muscles during a massage, anticipating pain. It can take some serious concentration to relax all of your muscles, and not doing so can result in varied muscle pain after a massage.

After your massage that same day, there are some easy, pleasant things you can do to help prevent some of the next-day soreness:

Be purposeful about your water intake, both before and after your appointment. As mentioned above, hydrated muscles are more flexible. Also, there are some strongly-held beliefs that drinking water after a massage can help to flush away the toxins released by massage. Staying hydrated is never a bad idea, and after before or after a massage session is no different.
Do some gentle stretching that evening, paying special attention to your trouble spots that received the most attention during your massage.
Take a warm bath, ideally with Epsom salts (1/2 cup to 1 cup for adults), and soak for 20-40 minutes. Epsom salts are an inexpensive and effective way to further help your body rid itself of toxins and reduce muscle inflammation. You also get the added bonus of absorbing the beneficial magnesium found in Epsom salts through your skin.

Spring Resolutions…Revisiting Our Goals

Wed, 02 Mar 2016 07:00:00 -0600

We don’t know about you, but the fact that it’s almost officially springtime makes us want to jump up and down with happiness. Sure, there is a lot to love about winter – the attitude of rest it inspires, the opportunities to spend time with loved ones during the holidays and the frosty fun activities that are only possible thanks to snow and ice. However, with the air getting warmer, and the joy of rebirth happening everywhere you turn, we’re reminded again of just how lovely spring is.

While you might be happy to bid farewell to your snow brush and mittens for the season, there is one aspect of winter that we’d like you to not wave a final goodbye to quite yet. Remember the feverish promises you made a couple of months ago, in the excitement of the beginning of 2016? Have you begun to transform into the physically fit, kale-eating, caring friend and family member you envisioned yourself to be by now; the result of your ambitious, lofty New Year’s resolutions? If you count your resolutions as a mere snowy memory that was once a great idea, you’re not alone. While it is estimated that a whopping 40% of us make New Year’s resolutions, a paltry 8% of us actually keep them. Not a pretty statistic, but also not surprising. With the family-filled, food-filled, celebration-filled days that winter brings, January 1^st might not be the most effective time to resolve to make effective life changes. Since spring lends itself to an attitude of rebirth anyway, March might be an ideal time to do a little spring-cleaning on your goals, and let your real potential bloom.

If you need a little resolution revamp inspiration, here are a few ideas to get you started:

Focus on the Positive
Rather than trying cut things out of your life (making you want them all the more), try adding things that will have a positive effect. For example, instead of shunning sugar entirely, try saying, “I will eat 5 servings of vegetables each day before I have a dessert.” Or, “I will log in 8,000 steps before I sit down to watch my evening TV.” Sure, you’re practicing a little reverse-psychology on yourself, because chances are you WILL end up cutting back on the things you’re trying to eliminate.
Eschew the same-old, same old.
Make your resolutions unique to you. Maybe no one else in your family or social circle is resolving to be able to touch their toes (or walk the length of your neighborhood park trail in under 20 minutes, or practice yoga), and that’s just fine. We are talking about your goals, not those of your friends and family members.
Practice gratitude.
Ralph Waldo Emerson suggested that we “Write it on your heart, that every day is the best day of the year.” Thankfulness is a hot topic of conversation around the winter holidays, sure, but what happens to all that gratitude a few months later? Mindfully pronouncing what we’re grateful each day can benefit our minds and bodies, including helping us enjoy a more positive outlook on life and even a stronger immune system. Make this your best, most positive year of health and wellness.
Be mindful of right now.
It might seem counter-intuitive to spend our energy focusing on the present when we’re thinking about future goals. However, stepping away from mental mega-multi-tasking and simply paying attention to your surroundings and the sensations you’re feeling right then can pay off in significant dividends. Helpguide.org suggests you try letting thoughts, sensations, smells, and sounds come to you without judgement, and then letting them go. There are many mindfulness techniques, and even more reported benefits of practicing this easy form of meditation. In addition to lowering blood pressure, relieving stress, and improving sleep, it can even make your immune system stronger. Plus, it seems to be the “pop-up tent” of meditation, in that all you need is your breath, a couple of minutes, and a little bit of will, and you’re on your way.

Resolving to improve an area of our life that needs a little sprucing up can be a rewarding, affirming experience, given that we go about it in a realistic, authentic way. This spring, as the trees, grass and plants get ready to strut their stuff with their newly-born resolve, you can, too.

Don’t forget to make regular therapeutic massage part of your overall wellness plan this year to truly feel your best. Find an Elements Massage™ near you.

Leap Into Those Extra-Day Dreams

Wed, 24 Feb 2016 07:00:00 -0600

If you were granted a gift of an extra hour that was yours, free and clear, with which to do whatever you wanted, what would you do? What about an extra six hours? How about an entire day? It doesn’t take long for the brain to start spinning with options and ideas, and before long, we’ve got an arm-length list. Would you sleep? Enjoy a lengthy hike? Cuddle with a loved one? Maybe you’d finally play that board game that your kids got last Christmas? The anomalous Leap Day is right around the corner – one of the rare times when it really does feel like the whole world is given an extra day. While it’s possible that many folks will not get to fill their extra day fantasies, given that February 29th falls on a Monday, this day can help us to examine our priorities, and how well we are, or aren’t, living them out in our day-to-day. How we envision our own “perfect” day is usually an indicator for what we’d like to see more of in our lives.

If you would choose to slumber the whole day away, you’re likely not alone. A 2013 Gallup poll reported that 40% of Americans are getting less than the 7 recommended hours of sleep per night. If you’re one of the unrested masses, perhaps it’s time to take a fresh look at your evening schedule. Can you squeeze in a bedtime that is even 20 minutes earlier than your usual? Or if it’s the quiet calm of sleeping that you crave, can you devote the last 15 minutes of your day to an electronics-free, on-your-own meditation or prayer session? If every day feels like a too-tall order, perhaps commit to 4 days a week of granting yourself some extra rest.

If, in your extra-day dream world, you’re up to your elbows in movies, crafts, and games with your family members, that’s a sign that perhaps some quality family time is in order, pronto. Considering that unadulterated family time is often better in smaller doses anyway, maybe ponder some ways to amp up your family’s quality time together on a regular basis a few times a week. Hint: with family time, the key word is intentional. It’s easy to have everyone in the same room, but be mentally miles apart in their own little screen-induced la-la land. Dinners together, evening board games or outdoor walks are enjoyable, easy ways to reconnect with your most-loved ones.

Did your mind immediately start moving toward a day of practicing some long-overdue self-care? If things like going for a long walk, getting a massage and re-reading your well-worn favorite book are on your extra-day list, it sounds like it might be time to pay more attention to taking care of YOU. If you’re on a regular massage schedule with your massage therapist, decreasing the time between massages by even a few days can be a welcome, healing change to your routine. Aside from this, think about ways that you can incorporate “stolen luxuries” to your day. Can you grab an extra 10 minutes of your lunch hour to simply sit outside, enjoying the sun and sounds? Can you throw your responsible eating plan to the wind once a week, and indulge in a stop at your favorite gourmet ice cream shop? As long as you’re responsible most of the time, treating yourself to some decadence is not only fun, it’s also good for your willpower long-term. Holding yourself to permanent perfection standards pretty much ensures that you’ll overindulge in the near future, while allowing some grace for splurges will make your good efforts seem a little easier.

A whole day to do whatever you want is fun to daydream about. Although it may not be possible to devote an entire day to doing whatever you want, incorporating some sought-after aspects of your life that currently seem in short supply can make the regular days seem like ideal days.

Massage and Heart Health

Wed, 17 Feb 2016 07:00:00 -0600

Your stress level. Your tight muscles. Your emotional well-being. Your mood. The laundry list of reasons why you keep your regular appointments with your massage therapist is plenty long. This is for good reason - it seems like every time you turn around, there’s another article about why massage is great for you. All you know is that after you’ve had an appointment with your massage therapist, you feel better. But have you ever considered the “hidden” benefits of massage? The ones you can’t necessarily feel or see? This February, during American Heart Month, let’s take into consideration the positive benefits that massage might hold for your heart – after all, the hardest-working muscle in your body should feel some love too, right?

Since 1964, our country has recognized the importance of calling attention to heart health, by recognizing American Heart Month. Heart disease is a serious matter, and is worth having a month devoted to its scary reality. As the federal declaration notes, “cardiovascular disease — including heart disease, stroke and high blood pressure — is responsible for one out of every three deaths. It is the No. 1 killer of American women and men, and it is a leading cause of serious illness and disability.”

It’s no surprise, then, that as a country we’re generally well-versed on a few things that make for a healthier ticker. By now you know that fried foods, high-fat animal products and partially hydrogenated oils are heart health no-no’s; and that antioxidant-rich produce, whole grains and healthy fats are heart heroes. Well, heart-smarty pants, let us school you on one more effective way to care for your heart.

It just so happens that your heart can greatly benefit from massage, just like so many other parts of your body. For one, receiving regular massages can lower blood pressure, which decreases your chance of having a heart attack. In fact, one 2008 study found that participants in a study who received one massage experienced a drop in blood pressure by 10 mg Hg, and a drop in heart rate by 10 beats per minute. This is the same effect as taking blood pressure medication long-term, after just one session – not too shabby!

Massage also improves circulation, which can strengthen your heart, and also makes your heart’s job a little easier. One more impressive thing about massage? It lowers the stress hormones in your body. Specifically, massage can attack the stress hormone cortisol, which, if left unchecked and elevated, can dramatically raise the likelihood of death due to a stroke or heart attack.

Keep in mind that in situations where blood pressure, or other aspects of heart health, is critically off balance, massage may very well not be a suitable substitute for medication. If you have high blood pressure or heart disease, always consult your physician about the best course of action for your treatment. In many cases, however, massage can complement the effects of medication, or even lessen the need for it.
It can be hard to keep track of all the dos and don’ts of taking care of yourself. It’s nice to know that simply by keeping a regular massage schedule, you can accomplish so much of what it means to have proper self-care. This month, as you contemplate the different ways to treat yourself right, put your heart into it. And your heart, with its tireless pumping and working, will treat you well right back.

Couples Massage + Valentine’s Day = a Healthy Gift you Both Deserve

Wed, 10 Feb 2016 07:00:00 -0600

You know the day is coming. All those red and pink flowers and pastel-tinted conversation hearts can’t be wrong. Valentine’s Day is upon us, and you and your sweetheart are wondering just how to celebrate. You tick off the ideas, one by one. Dinner out? Too crowded and busy. Movie theater? Sounds okay, but a little boring. Stay in and binge on cashew chicken and Netflix sitcoms? No way, buster. Your loved one is worth a little care, a little pampering, and deserves a Valentine’s Day that expresses how great you think he/she is. Lucky for you, we’ve got you covered. What’s a solution that is a gift and a date idea, all rolled into one? One that will even improve your quality of life? It’s clearly time to book an Elements couples massage for you and your honey.
(Bonus: If you’re swinging it single this year, no big deal. How much fun would it be to grab your mom, sister, or girlfriend for a special “Gal-entine’s Day” celebration that will renew and refresh you both?)

During a couples massage, you will both be in the same room, on two separate massage tables, with two certified massage therapists. You like deep pressure, and want focus on your lower back, while your partner needs intense work on their legs? No problem. Your massage will be catered to your needs, just like it always is, and your partner’s will be catered to them. You’ll be allowed to chat, or you may choose to simply enjoy the silence.

So WHY does a couples massage make for the perfect Valentine’s Day experience?

A couples massage is a great way to introduce a partner who may not be familiar with massage to how amazing it can make you feel. Sometimes a massage newbie might feel a little nervous or insecure about the experience, and having a loved one there will make them feel more reassured. Plus, after they experience one for themselves, they might be even more supportive of your own massage regime.
Couples who branch out a little from the norm and try new things together, grow in new ways together. An effective way to bust the complacency that can sometimes come with long-term relationships is to develop new interests together. It’s even better if this new experience is one that is therapeutic and rejuvenating.
You know that bright, euphoric feeling you get during and after your massage? Massage releases the “feel-good” chemicals in your brain, making you feel happier and more affectionate. Sharing those fuzzy feelings with your partner only increases the bond you have together.
It’s therapy, but of a different kind. As your massage therapists each work to lengthen your muscles and soothe your knots, your breathing will slow, your minds will relax and you’ll each find that your stress is reduced. You and your sweetheart will both feel cared for, which may allow you both to let go of any little, nitpicky things couples bicker over, and just enjoy each other in your soothed state.

What will happen when both halves of a couple are relaxed, de-stressed, and content? Sounds to us like the backbone to a truly memorable, healthy, and happy Valentine’s Day. Here’s to your best life, your best love, and starting a tradition of well-being that you both deserve.

Why the Armchair Quarterback Needs a Massage

Wed, 03 Feb 2016 07:00:00 -0600

Your muscles are tensed, your heart rate is elevated, and you can practically feel the stress pulsing through your veins. You find yourself yelling – cheers, jeers, and frustrated yelps emit from your mouth. Heck, you’re even a little sweaty. You’re breathless, watching the clock, hoping for a victorious finish before the time runs out. Closing out the last loop of a 5K? Nope. Playing the last 30 minutes of a close basketball game? Not even close. You happen to be in your living room, in front of an array of choice snacks and beverages, in your armchair. Welcome to “Big Game” Sunday.

Football can be an intense sport – both to play and to watch. As a devoted fan, multiply that stress by about a hundred if the football game happens to be THE BIGGIE, and one of the teams playing is YOUR TEAM.

It’s true that the excitement and breathtaking moments are part of what makes watching football, and other sports, so great to watch. You just can’t beat a down-to-the-second nail biter. However, your body can’t actually differentiate between the different stresses we experience. Whether its stress that are “fun”, or the stress you experience at work, while in conflict, or when in danger, it’s all the same to your internal systems. No matter the situation, your body’s response to stress is the same - your heartrate quickens, your blood pressure rises, your muscles tighten, and you can even experience an upset stomach. Stress also raises cortisol levels, which, if left unchecked, can wreak havoc in various systems in your body.

One great way to combat the unsavory effects of stress of all kinds, football game-induced or otherwise, is to book an appointment with your massage therapist, pronto. A 2008 Newsweek article pointed to massage as an effective blood pressure reducer, as it stimulates the vagus nerve, which is known to help lower and maintain blood pressure. Also, multiple studies have concluded that massage is an effective means to lower cortisol, reduce the mental effects of stress and tension, and can even strengthen your immune system (Oh yeah – you’re also more likely to get sick when stressed). Also, you know your spot – the one that gets all knotty and tight when you’re stressed? Those tight little kinks and knots can cause the surrounding muscles to pitch in, leading to an entire area of strained muscles. Be sure to let your massage therapist know of any extra-tight spots, and he or she can pay special attention to those areas.

Added bonus: massage can raise the level of dopamine and serotonin, your body’s natural “feel good” producer, which can come in handy in the event (unlikely as it is) that your favored team doesn’t win this Sunday. Treat yourself right after the four-hour Big Game marathon, and your body will feel better, your emotions will stay in check, and you’ll feel your stress begin to decrease within minutes of the beginning of your massage. You deserve it. After all – your body worked hard during the game.

Share the Love this Valentine’s Day – Book Your Couples Valentine’s Massage

Wed, 27 Jan 2016 07:00:00 -0600

If you’re looking for something unique this Valentine’s Day, why not try a couple’s massage? Now, this may cause some hesitation and perhaps a little apprehension — especially for men. However, you’ll be surprised that there are many benefits to a soothing couples massage. In fact, after the massage many couples keep coming back for more.

Benefits of Massage
If your partner has never benefited from a massage or massage therapy, a couple’s massage is a great way to introduce them. They can comfortably approach the massage knowing that you’re there with them. They will enjoy the massage more if they’re relaxed before the session begins. Being relaxed will help them take advantage of a completely relaxed mind and body after.

Connect as a Couple
In addition to the many physical benefits of massage, couples massage offers a chance for a couple to reconnect. How often do you and your partner get caught up in the daily stresses? Who forgot this, who forgot that? Often sitting at the table or on the couch at night getting caught up on emails so exhausted that you don’t feel close. Sometimes you might feel like roommates and not a couple. A couples massage will help connect you and your partner. It’s an opportunity to share “the moment” with each other while experiencing something new. You won’t hear the sound of an email or calendar reminder. The relaxing massage will help you both unwind and forget the daily stresses. Many couples find that after a massage that they’re able to communicate better, which naturally brings you closer together.

Indulge Together
This Valentine’s Day, if you’re looking for something unique and relaxing, try a couple’s massage from Elements Massage™. It’s an opportunity to introduce your loved one to relaxing massage therapy. It will also give you both a chance to forget about the daily stresses and connect with each other. Contact your local Elements Massage™ Studio to book your Valentine’s Couples Massage today. Visit www.elementsmassage.com to find a studio near you.

Keep your Health & Wellness Resolution with Regular Massage Therapy

Wed, 20 Jan 2016 07:00:00 -0600

As your year starts to ramp up and life gets busy, it’s a good week to check in on your New Year’s resolution. Have you started your new healthy lifestyle? Eating right? Exercising? Making healthy choices day-in and day-out? If not, now’s the time to start. If you're looking for something that will help your mind and your body throughout your resolution, try regular massage therapy.

Massage & Wellness
When thinking of a fitness resolution, you’ve most likely considered a workout routine and healthy eating. Massage can play an intricate part in your 2016 fitness plan. Regular massage therapy will help improve your performance, balance and help you recover faster from your workouts. It doesn’t matter if your goal is to run a marathon or relax after a long week, incorporating massage therapy will help you feel better.

Physical Benefits
Your cardiovascular system and your muscular system improve with the help of massage therapy. Regular massage increases your blood flow to your heart, which helps produce oxygen and nutrients to your tissues and contributes to removing toxins. Having a healthier cardiovascular system helps your muscular system. The increase in oxygen and blood flow throughout your body can relieve muscle tension, help with faster recovery and reduce any soreness. You’ll also notice more flexibility and have an increase in your range of motion.

Psychological Benefits
Your overall health and wellness encompasses much more than your physical body. For a strong health and wellness resolution, you must think about your mind as well. So often we get caught up in life’s stresses and become filled with anxiety. Part of your health and wellness resolution should include relaxing your mind. Massage is the perfect way to help relieve stress and anxiety. Massage can increase dopamine and serotonin levels, which are directly linked to reducing stress.

Think about the resolution you made this year and make sure that massage therapy is part of your health and wellness routine. Custom massage therapy from Elements Massage™ will help. A massage therapist will customize a massage that will fit your body. Whether it’s to heal pain, reduce stress or just to take the time to yourself, we guarantee you’ll be satisfied — that’s the Elements Promise™. Visit www.elementsmassage.com to find a studio near you.

Flu Season – Give your Immune System a Boost with Hand and Foot Massage

Wed, 13 Jan 2016 07:00:00 -0600

January means that flu season is in full swing; there are many precautions that you can take to help avoid getting the flu. Flu shots are the obvious choice, while others choose to bathe in hand sanitizer and avoid anyone people for the months of flu season. While some tactics are more realistic than others, did you know that a simple massage technique can help reduce your odds of getting the flu?

People who receive regular massage have noticed a boost in their immune systems and have felt better overall. Now, nothing can beat getting regular massage therapy from a certified therapist, but there are several techniques that you can do on your own, especially when it comes to fighting the flu. Hand and Foot Massages are simple massage techniques that you can do anywhere, and it will help boost your immune system.

How to Perform a Foot Massage
This is an easy technique that takes just minutes. Take a tennis ball or golf ball, place it under your foot and roll your foot forward, and then backward. Apply enough pressure so that you feel relief. Then change the direction so that you’re rolling the ball from the inside to the outside of your foot.

How to Perform a Hand Massage
To give yourself a hand massage, start with your knuckles. Massage each knuckle in a circular motion. Massaging the thick muscle between your thumb and your index finger is relaxing as well. Use your opposite finger and thumb to apply pressure to the muscle, increase the pressure throughout the massage. Stretching your fingers is also an excellent technique for relief. Hold your hand with your palm up and pull your fingers back to stretch.

These techniques are quick ways to improve blood circulation, which can improve overall blood flow, and in turn helps your immune system fight off bacteria.

Boost relaxation and your immune system in the comfort of your home with a simple hand and foot massage. Contact your local Elements Massage™ studio to help build up your immune system this flu season. Visit www.elementsmassage.com to find a studio near you.

5 Tips for the Perfect Health and Wellness Resolution Plan

Wed, 23 Dec 2015 07:00:00 -0600

The time has come to reflect on the year that was in 2015 and begin making plans for 2016. It’s officially the time of the season for New Year’s Resolutions. How do you go about making your resolution? Do you think about a couple of things such as lose weight or save money, or is your goal to get a new job?

Before you start throwing around ideas, stop and think for a minute about how you are going to make your resolution happen. The first thing you should do is lay out a plan for your resolution plan. Having a plan for your health and wellness resolutions will give you a better chance at making your resolution a reality.

Use these tips to make your resolution actually last:

Make a Measurable Goal
One of the biggest reasons why people give up on their resolutions is that they create goals that are vague or completely out of reach. If there is a particular goal, you will be more motivated to meet it. Think of it as a finish line that you’ll push yourself to cross. Rather than saying, “I want to lose weight in 2016,” say, “I want to lose 10 pounds in 2016.”

Set Short-Term Goals Along the Journey
Create short-term goals along with your yearly goals. Having a shorter goal offers you a “check-in” point. It will give you time to assess where you’re at with your resolution. If you’ve fallen off your track, then you can adjust and get back to your goals. When you achieve your smaller goal, you’ll be motivated to continue your path.

Reward Yourself
Don’t forget to plan to reward yourself as you accomplish minor achievements along the way. Celebrating your wins will help you keep going and achieving your overall big picture goals. After all, the point of a resolution is to improve something about yourself, keep it positive as you move through the year.

Will Your Resolution Make you Happy?
It seems like a silly question, but make sure that your resolution will make you truly happy. Actually take a moment to think about it when you’re making your plan; will this truly make me happier? If the resolution is not significant enough to you, it’s that much easier for your to forget about it.

Don’t Obsess, Prioritize
While it’s important to keep your New Year’s Resolutions as one of your top priorities, it’s also important not to obsess over them. Only check yourself when you set your goal dates, not every day. For example, if you’re trying to lose weight, you won’t see results if you step on the scale every day. This could lead to you getting depressed and giving up on your resolution if you do not see big results. And don’t let your resolution consume your life either. Wait to check your short-term goals to check your status.

When creating your health and wellness resolutions, remember you’re doing this to make improvements for yourself, to make yourself happier. Use these tips to make a New Year’s Resolution plan, make sure you incorporate regular massage therapy from Elements Massage™ into your plan, for a healthier, more relaxed 2016. Visit www.elementsmassage.com to find an Elements Massage studio near you.

Break Free from Last Minute Holiday Shopping Mayhem

Wed, 16 Dec 2015 07:00:00 -0600

When it comes to holiday shopping, there are two types of shoppers; the shoppers who plan for months to get their shopping done early and the ones who are too busy to tackle the thought of gift giving until the last-minute. If you’re a last-minute shopper, you probably get a little stressed out this time of year, right?

If you’re tired of standing in lines, searching for a parking spot and feeling the added stress of trying to find the best deal, why not take a break from the mayhem and the crowds? Find an Elements Massage™ studio for a relaxing therapeutic massage, you’ll be glad you did. A massage will help relax your muscles, ease your tension and relieve the stress that comes with the season.

Recharge your Batteries
After a marathon shopping spree for last-minute gifts, you are most likely exhausted mentally and physically. Therapeutic massage will help you get the mental break you need while helping you to slow down and collect your thoughts. When you’re ready to attack your list and finish your shopping, you’ll be able to think clearly and get your shopping done faster.

Relax your Muscles
With custom massage, your therapist will be able to focus the massage session on specific muscles that are giving you trouble. Perhaps your legs are sore from standing in lines and walking the malls, or you carry all your stress in your upper back and shoulders, either way custom massage can help heal those nagging aches and pains.

Grab a Massage and a Gift
Elements Massage™ gift cards are also an excellent way to check a few items off your shopping list. After you’ve enjoyed a massage for yourself, continue making life a bit easier and finish your holiday shopping without even leaving the studio. Your loved ones will be joyful that you gifted them the gift of peace this holiday season.

Stop feeling overwhelmed with your last-minute holiday shopping, take a break from all the mayhem and get a relaxing custom massage from Elements Massage™. While you’re there, pick up a gift card to give the gift of massage with a guarantee; The Elements Promise™. Visit www.elementsmassage.com to find a

How to Handle Holiday House Guests

Wed, 09 Dec 2015 07:00:00 -0600

The holiday season is a time to spend with your family and friends, and if needed, you open your doors to allow guests to stay with you. We all know it’s the right thing to do, but that doesn’t mean you’re happy about it. Before you hit the panic button and freak out, try these couple of things to help ease your stress while hosting your guests.

Get out of Your Head
Inevitably you’ll go overboard making sure that everything is in top shape before your guests arrive. After all, you want to make a good impression and have a nice, clean house for your guests. However, don’t create anxiety about the smallest of details and think your guests will be analyzing everything. Hopefully your mother-in-law isn’t one of “those” types. Avoid asking yourself questions like: “What will they think of the holiday decorations?” “Will they like my cooking?” “Did they notice my new dish settings?” Anxiety like this will lead to added stress that could create tension for you and your guests; the last thing you want is an awkward stay. It’s your lifestyle, be proud and don’t worry.

Do things that make you happy
It’s virtually impossible for everyone to be happy 100 percent of the time, there’s always “something.” Knowing this, do things that help you relax. Decorate your home in a way that makes you comfortable, cook food that you like. When you’re relaxed, your guests will be relaxed, and their visit will be much more enjoyable.

Take a Break
When it comes down to it, sometimes you just need a break. You can’t be “on” all of the time, we all need a breather. You might just need a couple of minutes in your bedroom, or go out for a walk. Perhaps you could suggest that your guests get out and about. It will be relaxing for everyone if there’s a little time apart.

If you want your guests to relax, you could give them a relaxing therapeutic massage from Elements Massage™. It’s the perfect way for your houseguests to relax and get away for a bit. They’ll enjoy it, appreciate it and you all will enjoy their stay much, much better. Or just get an Elements Massage™ for yourself to take some of the stress away. Either way, tension will be eased. Visit an Elements Massage™ studio to get holiday gift cards your guests will love. Find a studio near you at www.elementsmassage.com.

5 Tips: How to be a Good Holiday Gift Giver

Wed, 02 Dec 2015 07:00:00 -0600

We all love the look of a person’s face when they receive the perfect gift. It’s even more satisfying if that look comes from a gift that you gave. You should pat yourself on the back, because holiday gift giving is no easy activity. How often do you end up “settling” for a gift and not getting the person the "perfect" item on their wish list? This leads to the question, are you a good holiday gift giver? If you’re not sure, here are a few tips.

Listen and Take Notes
One of the easiest things to do is listen to your friends and family. Everyone will drop subtle hints to what they want throughout the year. You’ll discover something they may want. Take a mental note, write it down or make a note on your phone. Then when it’s time to shop, you’ll be ready to surprise.

Avoid Last Minute Shopping
We all say we are not going to shop last-minute, but for one reason or another, we all end up doing it. Shopping last-minute leads to stress, which leads to quickly picking something you think they’d like, and not something that you spend time thinking about and know for sure the person will love it.

Don’t Forget to Wrap
Let your creativity run free when wrapping gifts. Unique wrapping makes the gift more memorable and creates more excitement for the person receiving the present. You could wrap with plain paper and draw a picture or write a note. Another idea would be to use a special bow that makes the gift stand out. If the gift inside is truly special, allow the wrapping to match.

Write a Note
When was the last time you wrote a handwritten note to someone? With texting, emojis and IM there’s not a lot of personal touch that goes into messages these days. Take the time to write a handwritten, meaningful note and attach it to your gift.

Don’t Gift just to Gift
This goes without says, but it’s a good reminder. Make sure that your gift is something thoughtful and doesn’t just take up space in someone’s house. The last thing you want is to go for a visit and see your gift collecting dust.

Use these tips to become a good gift giver. Because there isn’t a better feeling than knowing “that look” on a loved one’s face is because you got them the perfect holiday gift.
If you’re searching for ideas, there’s no better holiday gift than the gift of peace this holiday season. That peace comes from a relaxing therapeutic massage from Elements Massage™. Visit your nearest studio for gift card specials or buy online at www.elementsmassage.com.

Avoid the Stress of Black Friday and Cyber Monday — Make Holiday Shopping Easy with Elements Massage™ Gift Cards!

Wed, 25 Nov 2015 07:00:00 -0600

Black Friday Doorbusters, Cyber Monday Sales — Holiday shopping season is here! Although the next few days may offer some amazing sales, and you can save a lot of money, do you really want to deal with the crowds, hassles and stress of shopping? Why not get a gift that’s relaxing for you and your friends and family? Get a gift card from Elements Massage™.

Pause, Pamper, Peace.
A gift card from Elements will allow your friends and family to take time out among their hectic schedules to pamper themselves with a custom massage. Don’t worry about if they need it; massage benefits just about anyone on your list for a variety of reasons. Whether they have aches and pains from a tough workday or they’re an athlete or if they just want to relax; an Elements Massage™ therapist will completely customize a massage to meet their needs.

Benefits of Massage
Even if the person you’re shopping for doesn’t have specific ailments, the gift of massage therapy can help in many ways, like:

   •   Increased circulation
   •   Joint flexibility
   •   Improve range of motion
   •   Release endorphins, the body’s natural pain relief
   •   Help recover from strenuous workouts

As you can see, massage therapy isn’t just for injuries, it’s a natural way to improve overall health. Making it the gift that keeps on giving.

’Tis the Season to Unwind
In addition to benefiting your family and friends, buying an Elements Massage™ gift card will benefit you. Shopping is stressful and can lead to anxiety. Picking up an Elements Massage™ gift card will make your holiday season stress-free and relaxing. Plus, you can feel good that every massage is guaranteed to satisfy. Meaning, that if any of our clients aren’t satisfied with their massage, the next one is on us. It’s our guarantee called The Elements Promise™. Peace of Mind and stress-free shopping — Happy Holidays from Elements Massage™. Start and finish your holiday shopping at your nearest Elements Massage™ studio today or visit www.elementsmassage.com to buy your gift cards.

Top 5 Health and Wellness Gift Ideas

Wed, 18 Nov 2015 07:00:00 -0600

By now you are making your list and have started to check it twice, then rewriting and checking again, and so on. Instead of trying to keep up with the hot-new fashion trend, have you thought about getting the gift of health and wellness this year? If you’re struggling for ideas, here are some health and wellness gift ideas to help you complete your holiday shopping, and guide you into a new year of healthy living.

Fitness Tracker
Everyone is tracking their fitness these days, and why not? It only helps you push harder, and stay on track with your fitness goals. If you know someone who is trying to get in shape, or if they’re already fitness buffs, try getting a fitness tracker so they can stay on top of their game.

Health and Wellness Membership
If someone on your list has the New Year’s Resolution of trying to get fit in 2016, you can help them accomplish their goals by giving them a membership to a gym or health club. For those who already love their gym, incorporating massage into their wellness plan might be the next step. The Elements Wellness Program offers the best value for the best massage in the industry.

Yoga Gear
Help the yoga lover on your list stay on top of the latest trends by getting them some new yoga gear. Choose from a variety of popular mats, bags, clothes and accessories. Nothing makes you want to get back in the studio more than some fresh gear.

Relaxing Bath Salts
Bath Salts are great stocking stuffers and generally a great gift that lasts a long time. What’s better than the gift of relaxation? You can help your loved ones relax and unwind through the holidays.

Massage Therapy
The most relaxing gift of the season is the gift of therapeutic massage from Elements Massage™. Incorporating regular massage therapy into a health and wellness regimen only enhances total overall health. It helps the mind and body. If you know someone who is suffering physically with regular muscle aches and pains, or if you just want someone to enjoy a little time for themselves, massage therapy is a great gift.

Contact an Elements Studio for holiday gift card specials by visiting www.elementsmassage.com. Make this holiday the most relaxing for you and your family with these health and wellness ideas.

5 Tips: How to Avoid Holiday Stress

Wed, 11 Nov 2015 07:00:00 -0600

The holiday season is simply a wonderful time of year; gathering with friends and families, the parties and pageantry, and of course the joy of kids’ faces. However, as good as it is, there’s little denying it is a stressful time of year. Between the budgeting for presents, making sure that family is in the right spot at the right time and preparing for plenty of house guests, the holidays is a constant trip to your planning calendar. There’s a lot that goes into this wonderful time of year, so it’s no wonder it's also one of the most stressful times of the year. Before we get too far down the festive trail, here are a few tips on how to avoid holiday stress.

Don’t Overspend
Perhaps one of the biggest stresses that come with this time of year is budgeting. You want to get the perfect gift, however, sometimes that gift is a little expensive; we’ve all been there. It’s important to set a budget and stick to it — overspending leads to significant stress. Remember the season is about giving, not the price tag or size of the gift.

Don’t Stress Perfection
Yes, we all want to impress the family — especially the in-laws — during the holidays. We also can get caught up and obsessed with hosting the event of the century, especially if you’re hosting Thanksgiving or Christmas dinner. Try not to obsess over everything, let some things go, and focus on providing a fun time. Chances are, you can’t throw the Rockefeller Center Christmas Tree party in your home, so don’t try. You will have a much happier holiday season.

Plan Ahead
If you think about everything that has to get accomplished for the holidays and create a list, you won’t be so overwhelmed. Plan each task, then as you do the task, cross it off your list. Knowing what must be done in advance will be less stressful. Plus, it’s a good feeling when you get to cross an item off the list. Remember to leave room for those unexpected “holiday surprises.”

Go with the Flow
With as much planning as you do, there will be a surprise or two. Be flexible, the holidays bring a lot of opinions and different ways of doing things. If someone has a different tradition or spin on a tradition — just go with it. If something strays from your plan, try not to let it bother you.

Take Time to Relax
Remember to take time for yourself. This is important, taking time to yourself will help you recharge. There are many ways to help you relax, one of the best is to treat yourself to a relaxing massage.

Elements Massage™ can help relieve your holiday stress this season. Enjoy a custom massage that’s guaranteed to satisfy. While you're there, do some shopping. Elements gift cards are the perfect gift this holiday season. Visit www.elementsmassage.com to find a studio near you.

How to Utilize That Extra Hour You Slept Through

Thu, 05 Nov 2015 07:00:00 -0600

Have you ever thought about what you can do in an hour? Unsurprisingly, many of you take advantage of your time. With Daylight Savings having ended, you just had an hour of your life added back. So what did you do? Take the time for typical chores like switch out the batteries in your smoke alarms, change light bulbs and change your furnace filter? Yeah I didn’t think so. You probably slept. Let’s think of some ways that you can better utilize that hour you literally just dreamed on.

Connect with Family

Take an hour to reach out to a family member you haven’t talked with in a while. Re-connecting with family can help relieve stress and guilt of not talking or staying connected. Life happens, everyone gets busy, take the few moments you have to connect. You’ll be happier and your time spent with the family member will have a lasting effect.

Fall Cleaning

Not the most enjoyable thing to do with your hour, but it is a great stress reliever. The holidays are fast approaching and it’s going to get hectic. Like Spring Cleaning, it’s good to do a good fall clean before winter takes full effect. It might be tough to get started, but you’ll feel good after your house is clean.

Get a Jump on Holiday Shopping

Start making your list, and checking it twice! Spend an hour to get a jump on your holiday shopping. You could either beat the crowds at the mall or do it online.

Exercise

Turning your clocks back offers a chance to get some exercise. Often workouts get washed away with excuses and lack of time. Take the extra hour to start your pre-holiday workout routine.

Treat yourself to a Massage

Setting your clock backs is like the start of a new season. Why not kick it off with a relaxing therapeutic massage. Massage therapy will help completely relax your mind and your body.

Contact your local Elements Massage™ studio to schedule your custom massage today. Now is the perfect time to get a jump on your holiday shopping, with a gift card from Elements. Why not give the gift of peace this holiday season? The Elements Promise™ guarantees that you and your loved ones will receive a massage that meets or exceeds expectations, or the next one is on us. Visit www.elementsmassage.com to find a studio near you.

How Massage Can Get your Body Ready for Winter Sports

Wed, 28 Oct 2015 06:00:00 -0500

If you’ve watched any forecasts, there’s talk of some pretty heavy weather coming this winter. If you enjoy winter sports, you’re chomping at the bit for the snow to get here. But ask yourself: Is your body ready? Winter sports can take a toll and cause soreness — especially at the start of the season. Starting your season early with regular massage will help you feel better and allow your body to perform better when the snow begins to fly.

Better Performance

It doesn’t matter if you’re a beginner or an expert after the backcountry adventure, as an athlete you are always trying to get better. Starting massage therapy before the season can help you perform better in your winter sports activities. Whether you’re a skier, snowboarder, Nordic skier or you enjoy snowshoeing; getting a regular massage now will help increase your range of motion. This will help you move better through the snow. Massage can also help you with your balance, which is imperative for winter activity.

Tackle Soreness Now

Any sport has the risk of injury and can create soreness in your body at some point. For some reason, winter fun just comes with more pain than other seasons. The stiff boots, the cold weather, the movements that aren’t replicated in any other activity all play a part in your body’s soreness. If you’re cross-country skiing or snowshoeing you’re using your entire body to move. If you’re snowmobiling, your body is taking a good beating for nearly the whole ride. Getting your muscles loose and your body active with a sports massage before the season will help you heal faster after your day in the snow. You won’t feel the stiffness or have the aches and pains that you normally would experience.

Start your winter activities now with a regular sports massage from Elements Massage™. A massage therapist will customize your massage so that it targets the specific muscle groups you use in your winter sport. For more information or to find an Elements Massage™ studio near you, visit www.elementsmassage.com.

Recharge your Day with a Lunchtime Massage

Wed, 21 Oct 2015 06:00:00 -0500

We’ve all had days where life at work is just dragging on; as if you're working in slow-motion and the tasks are piling high. Sometimes the best thing to do on days like this is to take a long lunch break. How about escaping to get a massage to help get you through the second half of the day? There are many benefits to a lunchtime massage.

Stress Reducer

It’s not news that one of the many benefits of massage therapy is that it reduces stress and anxiety. If you’ve had a rough morning, and you are feeling a little anxious, escaping the pressures of the office for a massage will help you come back with a new view.

Pain Reliever

Even if you have an “ergonomically” perfect chair; you’ve probably had a little back or neck ache from time to time. And if you stare at a computer or had a stressful morning, you’ve certainly experienced a headache. A soothing massage can help relieve tension throughout your whole body and get you back to the office ready to go.

Refreshed and Alert

When you take advantage of a lunchtime massage, you’ll find that you will come back to the office much more alert than when you left, especially if you’ve had “one of those mornings.” Massage allows blood to flow freely throughout your body, although you’ll be more relaxed, you’ll find yourself ready to take on the afternoon.

You have tough days, everyone does, it is just a part of work life. The next time you're having a "morning," try a lunchtime massage to help rejuvenate your day. Elements Massage™ is home to the industry’s best massage and you are guaranteed to be happy, or the next one is on us. Change your day at an Elements near you, find a studio at www.elementsmassage.com .

Massage for Breast Cancer: Helping in the Healing Process

Thu, 15 Oct 2015 06:00:00 -0500

During the month of October, we’re all made aware of the unfortunate fight that millions of people, mostly women, have with Breast Cancer. Did you know that studies have shown that massage can help in the healing process?

Improving Quality of Life

Massage cannot cure this horrible disease, it is technically not even considered a treatment, but what massage therapy offers to breast cancer patients, and survivors, is an improvement on their quality of life. One of the main advantages of massage therapy for breast cancer patients — or any patient — is that it is relaxing. Your body and your mind will be completely relaxed and stress-free after a massage. For women battling breast cancer, there is a ton of stress, anxiety and even depression. Regular massage therapy has been known to help relieve some of the stress and anxiety for cancer patients.

Pain Relief

Another benefit of massage therapy is that it helps to reduce swelling and relaxes muscles, which helps to reduce pain levels. With less pain, women fighting cancer have less stress and feel better.

Improved Sleep

Experiencing less anxiety, pain relief and less stress helps improve sleep patterns. Massage is extremely calming, something needed when healing from cancer treatments. Patients have felt that they have more energy and less fatigue after massage therapy.

Massage therapy may not cure or technically treat cancer. But it does offer patients some relief from anxiety, depression and in some cases provides pain relief. Which improves the quality of life — which is needed most during a tough battle.

If you are battling breast cancer, talk to your doctor about seeking massage therapy for at least some relief.

Elements Massage™ can offer custom massage therapy that targets pain points. Contact a certified massage therapist from Elements today, visit www.elementsmassage.com to see how massage therapy can complement your treatment.

Massage the Natural Relief for the Common Cold

Thu, 08 Oct 2015 06:00:00 -0500

We all know the feeling; it starts with a scratch on the back of the throat, then you’re tired, and then you cough. Yep, you’ve got a cold. It's a pretty common feeling around this time of year, between your children bringing germs home from school and the added stress of the season changing — it is a popular time for the common cold to just pop into your life. However, before you reach for the over the counter decongestants and cough medicine — try some natural cold relief like massage therapy.

Heal with Stress Relief

Did you know that is one of the most harmful things to your immune system? When the seasons change, we are more susceptible to colds because we all have a little more anxiety and stress. Regular massage therapy promotes deep breathing that helps lower your stress levels as well as your blood pressure. While reducing your stress, massage also increases endorphins that work to build up your immune system to help you fight off the pesky cold.

A Quick Recovery

If you do get a cold, massage therapy can also help you recover faster. Massage increases the flow of blood and fluids that help nourish your body. Increasing blood flow also helps your body fight off germs and toxins in your system and contributes to removing any waste or germs from your body. If your cold symptoms include congestion in your head and chest, you’ll also feel relief and notice draining after your massage.

Although massage is good for colds, it’s also important to be mindful of your massage therapist and communicate your symptoms. As always, drink plenty of fluids and get rest with a cold, especially after a massage. Massage therapy helps keep your immune system healthy and ready for the cold season. The next time you start sniffling, try a relaxing massage for natural cold relief. A massage therapist from Elements Massage™ will create a relaxing, custom massage to help you heal. Visit www.elementsmassage.com to find your local studio.

Is Your Skin Winter Ready? 3 Ways Massage Benefits Dry Skin

Wed, 30 Sep 2015 06:00:00 -0500

There’s no doubt that the cooler temperatures and dry air of winter can play havoc on your skin. Dry, chapped skin isn’t just uncomfortable or painful — it is unhealthy and can form lines and wrinkles. The bottom line is it will make you seem older than you are, and nobody wants that. Prepare your skin with massage therapy so that you can reduce the dryness and keep your skin looking healthy and young this winter.

Hydrate

Massage therapy is great for your entire body, but it is especially good for your skin. When you receive your massage, the oils used will hydrate your skin. Using oils that are rich in nutrients such as vitamin E, jojoba, sesame, primrose, and almond will help introduce moisture into your skin.

Rejuvenate

In addition to adding moisture to your dry, chapped skin, a massage will exfoliate your skin. By getting rid of dead skin cells, your skin will be able to absorb the oils and nutrients from the massage oils much more effectively. With the dead skin gone, your skin will have a rejuvenated natural glow and softer touch.

Refreshed

We all know that regular massage therapy helps you naturally feel better. In the harsh conditions of winter, an appropriate massage will help your skin heal and prepare it for the conditions it will face. Healthy skin will help you feel refreshed and relaxed.

You shouldn’t wait to get dry and chapped skin. Start treating your skin for the long dry winter now. Continue your massage therapy throughout the winter to keep up your healthy skin. Elements Massage™ can help you with custom massage therapy. Your massage therapist will use the proper oils and nutrients to help you have healthy, glowing skin. Visit www.elementsmasssage.com to find a studio. Your mind and your skin will thank you.

What it Means to Experience the Industry’s Best Massage

Thu, 24 Sep 2015 06:00:00 -0500

When it comes to your overall health and wellness, it’s only natural that you want the best possible care. Therapeutic massage is such an intimate and personal experience that you should not trust just anyone other than the best.

Instant Relaxation

The ultimate goal of any massage is to feel relaxed, which is key to your mental and physical health. The relaxation process starts before you ever lay on the massage table. From the moment you walk into the massage studio you want to feel comfortable and welcome. The staff and therapist must be friendly and welcoming. You’ll want to make sure that you and your massage therapist have a connection. He or she understands and listens to the reasons you are seeking massage therapy. This makes the massage about what you want, not what anyone else thinks you want.

“Elements is a very welcoming place, professional and

friendly. The therapists are punctual and attentive to my concerns. Being a

member means that I definitely get a massage at least once a month. I now

schedule my next massage as I am leaving. It's great!” – Patricia M., Illinois

Completely Custom Massage

To have an effective massage, your therapist must pay attention to your particular needs. Whether it’s a sports related massage or a massage to help relieve stress. You do not want a one size fits all massage.

“The rooms are very clean and inviting. The staff is very

welcoming. The therapist provided excellent services to me. She was very

interested in specializing my massage for my particular condition. The warm

towels after the massage were a surprise and very relaxing. My visit was

EXCELLENT in every aspect” – Theresa M., Arizona

The Industry’s Best Massage

If you’re interested in getting a massage to help improve your health make sure that you’re getting the best massage in the industry. Experience a custom, therapeutic massage the Elements Way™, which just happens to be the best massage in the industry, as rated by Net Promoter scores for the last two years. Elements Massage™ guarantees you’ll be happy with your massage, or your next massage is on us. That’s what we call the Elements Promise™. Find your studio online at www.elementsmassage.com.

Seasons Change – 3 Ways to Deal with Cold Weather Aches and Pains

Wed, 16 Sep 2015 06:00:00 -0500

As the September calendar inches closer to the first day of fall, we can’t help but feel the change in the air. Your mornings are getting a little more brisk, and the sun is setting earlier and earlier. It is a sure sign — fall is fast approaching, and temperatures will begin to take a dive. Soon we’ll start to feel a few more aches and pains that come with colder weather. Use these three tips to help you feel better.

Keep Warm

It seems silly to have to remind yourself to stay warm, but often in the fall our bodies are confused with cool mornings, warm afternoons and chilly evenings. Make sure that you have an extra layer with you for when you feel a chill. If your body is warm, your muscles will be less likely to tense or spasm, and your bones will not ache.

Hydrate Properly

Although hot weather causes a need to drink more fluids, it is also important to hydrate properly in cold weather. If your body gets dehydrated, you could experience muscle cramps and more soreness. Try to avoid over-loading on caffeine; which slows blood flow through your body and increases the chances of soreness and cramps. Warm decaffeinated drinks such as tea are good options; it will help keep your body warm and hydrated at the same time — the perfect combination for fall.

Regular Massage

Therapeutic massage is a wonderful way to warm your body and help relieve any muscle or joint pain brought on by the change in the season. Regular massage helps by loosening your muscles and increasing blood flow — ultimately relaxing your muscles. Ask your massage therapist about various warming massages such as a hot stone massage — perfect for a chilly autumn day.

If you are feeling aches and pains from the change of the season, a massage therapist from Elements Massage™ can help. They’ll customize a massage to concentrate on your particular pain points. Visit www.elementsmassage.com to find a studio near you.

5 Tips for a Relaxing Labor Day

Fri, 04 Sep 2015 06:00:00 -0500

Labor Day, a day marked on many calendars as a well-deserved day off from the grind. Which means it should be considered a day to relax and recharge the batteries, not cram in a weekend on endless activities. Use these tips to ensure a relaxing and stress-free Labor Day.

Connect with Family and Friends

Connecting with family and friends is a stress reliever. Whether it is over the phone or during a relaxing family barbecue; use this Labor Day weekend to sit back and connect with those you haven’t had time to see or talk to in a while. You’ll feel better.

Exercise

Although Labor Day is for relaxing, it’s also a day to de-stress. Often when we’re going strong in the office — usually burning the “midnight oil” — exercise gets thrown out the window. Take the day to go for a jog, bike ride or a hike. Get out and enjoy nature, it will help you de-stress, and if you do it early in the day, you’ll be completely relaxed to enjoy the rest of your day.

Knock off an item on the “To-Do” list

If you’ve been putting off your to-do list, Labor Day is a perfect day to get something done. It isn't the most relaxing way to spend the day, but it will relieve the looming stress of needing to complete the list. Get at least one thing on your list done and you will feel great and have the rest of the day to relax.

Catch up on Sleep

Labor Day is your day off. Take this day to turn off the alarm clock and catch up on some much-needed sleep. You’ll feel refreshed and ready to go.

Get a Personal Massage

Perhaps the most relaxing thing you could do on Labor Day is take time for yourself and enjoy a well-deserved massage. Your body and your mind will thank you. Nothing beats a day off on the massage table.

Elements Massage™ will customize a massage to help you heal and recharge your body and mind. Take advantage of your day off and contact your local Elements Massage™ studio. Visit www.elementsmassage.com.

The Path to Recovery: Massage Therapy and Concussions

Tue, 01 Sep 2015 06:00:00 -0500

With the beginning of fall sports, specifically football, concussion is a word that you’ll hear a lot. Whether it’s professional players, college, high school or even pee wee football; it’s not news that concussions have become a much more frequent subject of conversation than in the past. Although it takes time to heal concussion symptoms, massage therapy can be very beneficial to your concussion recovery.

Less Stress
One of the keys to helping heal a concussion is rest, not just physical, but mental rest as well. Massage therapy releases endorphins, which causes the body to relax naturally. By naturally relaxing your body, the swelling in your head will slow. This will help reduce the pressure and headaches that come with concussion symptoms. Regular massage therapy can be key to helping reduce the symptoms while healing.

Dizziness
Dizziness is a very common symptom of concussion. It’s very dangerous too, as dizzy episodes can appear out of the blue. If you experience dizziness or vertigo it can be tough to live an ordinary life. You’ll find it tough to walk, sleep and drive, which leads to added stress and more tension. Massage therapy can target specific trigger points that will help relax your body and ease the dizzy spells. By remaining relaxed, you’ll have a faster recovery.

Muscle Tension
Blunt force to the head is what causes concussions. It’s not uncommon for neck injuries, whiplash or spinal injuries to happen at the same time. If these injuries occur, then there will be added stress and muscle tension. This tension can trigger pressure in your head and make your concussion symptoms worse. Therapeutic massage can help relieve the pain from these injuries and, therefore, lead to less stress and muscle tension.

The key to concussion recovery is relaxation. It’s best to give your mind and your body a break while recovering. If you’ve suffered from a concussion, discuss your symptoms with a massage therapist from Elements Massage™. Through custom massage therapy your body and your mind will be more relaxed, helping to ease your concussion symptoms. Contact your local Elements Massage™ studio today, visit www.elementsmassage.com.

Heal the Burn after a Summer Ride

Tue, 25 Aug 2015 06:00:00 -0500

Anytime you hop in the saddle and go for a ride, it’s going be a good workout — especially in the heat of the summer. Whether you’re an amateur out for a nice Sunday ride or a professional on a multi-day stage ride. Either way you’ve certainly felt the burn after being in the saddle for a few hours. Massage therapy can help your body feel better during your ride, and help your body recover faster. In fact, many top pro riders include massage therapy as part of their routines. If you’re an active cyclist, both pre and post massages can help you on your ride.

Pre-Ride Self Massage
One of the main reasons you would want to have a pre-massage is to warm your muscles and tendons. If you’re in a race or event, the odds of a massage therapists being onsite are pretty good. Take advantage so that you won’t experience cramping during your ride. If there isn’t a therapist than a self-massage is necessary. Take 10-minutes to massage your legs to get them warm, loose and ready for your ride.

Post Ride Massage
Again, if you’re riding in an event than the odds of a massage therapist being around once you finish are high. It will probably be one of the first stops you make after crossing the finish line for the day. Naturally, your legs take the brunt of the work, but your upper body will be pretty sore too from the awkward posture during your ride.

Even if you’re not at an event, it’s good to make plans to see a massage therapist after any long ride. This will help your overall recovery as well as helping to prevent injury on future rides. Massage will give blood flow, oxygen and important nutrients the ability to get back into your muscle fibers, thus speeding up your recovery and healing process.

If you’re feeling the burn after long rides, contact Elements Massage™ to schedule a relaxing massage. A massage therapist will customize your massage to concentrate the main muscle groups you use to ride. Visit www.elementsmassage.com today.

5 Ways to Cure the End-of-Summer Blues

Tue, 18 Aug 2015 06:00:00 -0500

It’s hard to believe that we’re even thinking about the end of summer already, but it’s true. If you’re feeling a little down about it, don’t worry, you’re not alone. The End of Summer Blues are common among many summer lovers. However, just because summer is beginning to wind down and schedules are getting busy, don’t stop having fun.

Collect Your Memories
A fun late summer activity is to revisit all of the pictures that you took over the summer to create a scrapbook, screensaver or photo video. This will help you relive the memories and keep them organized for years to come.

Throw an End of Summer Bash
Don’t let summer pass by without a little celebration. Gather close friends and family and throw one last party to celebrate summer. Serve your favorite summer food and drinks, while reminiscing about the last few months and planning fun for the rest of the year.

Go on a “Staycation”
It might be a little late to schedule a big getaway vacation. However, chances are you can still find a little time for a quick staycation. Unplug, go to a spa, or get a relaxing therapeutic massage. Think of it as the calm before the “storm” of activity that comes when school and fall begin. Enjoy the last days of summer with relaxation.

Keep Fun on the Schedule
Yes, there’s added stress that comes with the end of summer, but there’s still time to have fun. Remember to schedule fun time for yourself. A date night with your significant other, movie or just a night out with friends. If you make it a priority, you won’t get bogged down by the fall schedule.

It’s tough to say goodbye to the relaxing, non-structured days of summer, if you take advantage of the last days and plan for fun, it won’t be so bad. Remember to take time for yourself as well. A therapeutic massage from Elements Massage™ is the perfect way to relax your mind and body. Contact your local Elements studio today; visit www.elementsmassage.com.

Don’t Stress Back-to-School

Tue, 11 Aug 2015 06:00:00 -0500

For many, August is the time when we start to think about our kids going back to school. We say to ourselves, “summer just flew by.” Don’t be surprised if moods change and anxiety starts to kick in for both you and your children.

After a summer without routines and floating bedtimes, it can be stressful to get back into the "school routine."

Here are a few tips to help you get organized and minimize the back-to-school stress.

Get Organized
A week or two before school starts, make lists of items you need. Often schools will post supplies lists on the school’s website. Sometimes schools also distribute supplies lists to local department stores. Try and make this fun for the kids and highlight the new exciting supplies they will get to use this year. If they’re having fun, then they won’t mind shopping. If they’re happy shopping, you’ll be less stressed.

Family Planner
There are many events that happen at the beginning of the year. Try getting a family event planner to help keep activities and meetings organized. Keep it posted in a place where everyone can see it to reduce communication breakdown.

Dry Run
Give your family a dry run of school routines. Have your kids start going to bed at their regular school bedtime if it’s different from summer. Also, have them wake up, eat breakfast and get dressed as if they were going to school. This will help you and your kids get your minds and bodies ready for the school year.

The more you and your kids are in a routine before school, the easier and less stressful the big day and first weeks of school will be.

It’s important to make some time for yourself as well, to reduce stress try a relaxing therapeutic massage. Elements Massage™ offers custom massages that will help relax your body and mind; completely reducing any stress that comes with this busy time of year. Find your nearest Elements Massage™ studio by visiting www.elementsmassage.com.

Long Weekend Relaxation with Personal Massage

Tue, 04 Aug 2015 06:00:00 -0500

As we reach the heart of summer, you are probably using a few vacation days to take long weekends. What are you doing with your long weekends? Are you using your well-deserved vacation day to relax? After all, the whole reason you are taking a day is to recharge your batteries. Try these ideas to take full advantage of your long weekend.

Shut the Office Door
If you are taking a day off you need to leave work at the office. Shut your mind off and stop thinking about work while on your long weekend. Try doing things that won’t allow you to think about work. Have fun. Clear your mind.

Unplug
It’s tough, but the best way to relax is to unplug from your electronic devices. Emails, texts, Facebook can all wait until Monday. You’ll be amazed at how refreshing it is not checking your phone every few minutes. Use your phone for emergency purposes only.

Find Nature
Take some time to enjoy nature. Try to go camping, hiking or enjoy a long bike ride. Make sure that you take the time to live in the moment. Let your senses run wild, take in the sights, smells, and sounds.

Get in a Workout or Yoga
Use your time off to get in a good workout or do some yoga. When you are in “work mode,” sometimes you most likely rush through a workout or skip it all together. Although tough, workouts can be a good way to recharge the batteries.

Get a Massage
Perhaps the most relaxing thing you could do is treat yourself to a personal massage from Elements Massage™. A personal massage will relax your mind and your body. A massage therapist will customize a massage that fits your needs. Find your Elements Massage™ studio at elementsmassage.com.

7 Tips to Stay Cool During Hot Summer Nights

Tue, 28 Jul 2015 06:00:00 -0500

As we move through July, temperatures are starting to reach scorching levels that can make for some uncomfortable nights. Seriously, there’s nothing worse than not being able to sleep because you're too hot. Lack of sleep is never a good thing for your physical or mental health. Yes, you could simply open the window, but we all know, sometimes the breeze just isn’t blowing. Use these tips to stay cool and sleep better.

Cotton is Cooler
When it is hot, light-weight colored cotton sheets tend to be cooler than silk or polyester. They tend to be breathable and allow for a little ventilation if a breeze happens to blow through.

Freeze the Sheets
Most people probably wouldn’t think of placing their sheets in the freezer; however this works. Fold your sheets and place them in a plastic bag a few minutes before bed. Right before you hop into bed, make your bed with your cold sheets. This will give you a quick cool down as you jump into bed.

Hydrate
If you are tossing and turning at night, you could be a bit dehydrated. Try drinking a glass of cold water before bed. Be careful not to drink too much or you might have to wake up for a bathroom call.

Shower Before Bed
Usually, you would not think of a cold shower as a way to relax and fall asleep. However, when temperatures reach scorching and unbearable, a cold shower will bring down your core body temperature and rinse off any sweat. You’ll be more comfortable throughout the night.

Camp at Home
A fun family activity is to pitch a tent in the backyard. It’s a great way to have a little family adventure and keep cool.

Move The Cooking Outside
When it’s hot, the last thing you want to do is heat your house with a warm oven. Try cooking meals outside on the grill. This will help keep your home cooler in the evenings.

Use Natural Light
Reducing the use of lights will help your utility bill and help cool down your house. It is best to let natural light in and use as little electricity as possible.

Another way to make sure you are getting a long comfortable night's sleep is to get regular massage therapy. Elements Massage™ provides custom massage therapy that’s guaranteed to ease your mind a body. Visit elementsmassage.com to schedule your next relaxing massage.

Increase Flexibility with Therapeutic Massage

Tue, 21 Jul 2015 06:00:00 -0500

You do not have to be an athlete to realize that being flexible is a necessary part of life. Think about the aches and pains and the grunts and moans as you live your life. If it seems that these grunts and groans are coming more and more often, you might want to think about therapeutic massage as a natural way to help improve your flexibility and overall health.

Life with Motion
Regular massage therapy helps to loosen muscles and tendons in your body. Massage causes friction that warms your body increasing blood flow. This helps your muscles have more elasticity increasing your range of motion and overall flexibility.

Get Rid of Lactic Acid
Lactic acid is a killer when you are working out. As soon as it builds up your muscles begin tighten and drastically decreases your range of motion causing cramps and pain. A regular sports massage will help reduce lactic acid build up and condition your muscles to be more flexible.

Ease the Pain
One of the key advantages of increased flexibility is the reduced risk of pain and injury. Simply put — the more flexible you are, the less strain your muscles will have. With regular massage therapy and more flexibility, your body will heal faster after strenuous activities.

It does not matter if you are a top athlete or someone who is just trying to live a healthier lifestyle; being more flexible and increasing your range of motion will improve your overall wellbeing.

Regular therapeutic massage from Elements Massage™ will reduce muscle tension, ease pain, and improve your overall flexibility. Your Elements Massage™ therapist will completely customize your massage so that concentrates on the parts of your body causing you pain. This Elements Promise™ guarantees that you’ll be satisfied with your massage. Visit elementsmassage.com today to find your local studio.

5 Benefits of Massage and Swimming

Tue, 14 Jul 2015 06:00:00 -0500

Swimming is perhaps one of the great full-body workouts for any fitness level. It is the perfect combination of muscle and cardio conditioning. Plus, in the summer it provides an excellent way to stay cool. Did you know that massage therapy can play a significant role in your swimming technique as well as in helping your muscles recover after a swim?

Increased Range of Motion
Massage therapy will improve blood circulation throughout your body. When swimming you are using your entire body, with increased circulation your muscles will loosen up, you’ll be more flexible and eventually you’ll have a greater range of motion. This will increase your time in the pool and allowing you to be a strong swimmer.

Restore Mobility to Injured Muscles
With an exercise that requires a lot of muscle movement and stretching, it is easy to get tightness and even knots in your muscles. Regular massage therapy will help will help repair any damaged muscle tissue.

Reduce Risk of Overuse Injury
With so many muscle groups working hard repeatedly, swimmers can experience injury and muscle fatigue relatively easy. Massage therapy will help keep your swimming muscles loose, helping to avoid injury from overuse.

Quick Recovery
After any exercise, you’ll feel tightness. It is best to stretch to get the blood flowing again and to avoid lactic acid build-up. After a swim, make sure to stretch properly. A post swim massage would be very beneficial for muscle and mental recovery.

Improve Mental Focus
In general, when your body is relaxed, your mind is at ease as well. It’s only fitting that massage therapy helps ease the mind for swimmers which allowing them to focus when they are in the water.

As you approach your summer swimming regimen, think about massage therapy to help improve your swimming fitness levels. Elements Massage™ offers custom massage therapy that will be designed specifically to meet your needs. The Elements Promise™ guarantees you will experience the best massage. Visit elementsmassage.com to find a studio near you.

4 Ways to Have a Stress Free Vacation

Tue, 07 Jul 2015 06:00:00 -0500

For many people, the highlight of their year is the summer vacation. Spending much needed time with loved ones and visiting places that get crossed off bucket lists. Whether you’re sitting on a beach, on an adventure or unplugged in some far off place — it should be the most relaxing, stress free time of the year.

Unfortunately, there can be a ton of stress involved with vacations. There’s the planning, the packing, making sure the world does not end at work while you are gone — there’s a lot that goes into taking a vacation. While you are on vacation, there can be the stress as well. You must make sure you do everything, and try endlessly to please everyone in your party. If you have kids, keeping track of their whereabouts is a chore that a vacation should never have. When you think about it, a stress free vacation doesn’t seem very realistic at all. In fact, the phrase “I need a vacation from my vacation” is often a reality. If this is the case for you, take these few steps to help you enjoy your vacation.

Take a Minute and Breathe
The key is to slow down. You’re on vacation, just slow down and take a breath. You’ve waited months for this moment. Be in the now, take in the scenery around you and just relax. Anytime you feel yourself itching to reach for the to-do list, check yourself and take a big deep breathe.

Plan to Do Nothing
Rather than think about the “should dos” and “must dos” think about doing nothing. You are on vacation after all don’t get stressed. Doing nothing is what you wish you were doing at home, so make it a reality and an important aspect to your vacation.

Do what You Love to Do
It is your vacation. You should take some time to do what you want to do. Doing nothing is necessary, but eventually you may get the itch to get out and get after it. When that itch shows up, scratch if off with an activity you love to do or a place you have always wanted to see. Think about what refreshes you, what do you like to do. Each person on your vacation should be doing something that they love. This satisfaction will help relieve stress.

Get a Massage
Massage is a great relaxer. Whether you get one before you go to reward yourself for planning and preparing, or you get one once you arrive at your vacation spot. Nothing completely relaxes your mind and body like a massage.

A relaxing massage from Elements Massage™ will help relieve any stress in your mind and your body. Contact your local Elements Massage Studio to discuss your pain points and a therapist will create a custom massage to help you heal. We have over 200 locations in 34 states, so chances are, there may be one at your vacation spot as well. Visit www.elementsmassage.com to find your studio.

Give Dad the Gift of Relaxation

Tue, 23 Jun 2015 06:00:00 -0500

Father’s Day is upon us, and the options for a great Dad gift are endless. There’s a tie, coffee mug, perhaps a nice bottle of his favorite drink. Instead of repeating the past, why not get him the gift of relaxation and a therapeutic massage from Elements Massage™? There are many ways a therapeutic massage can be beneficial for a father and men over 40.

Get the Flexibility Back
Men over 40 don’t necessarily have the flexibility that they had “back in the day.” Massage therapy helps loosen muscles; it will make them more flexible and reduce the risk of injury. Massage will also reduce pain and stiffness in his body. Whether he is an outdoorsman, plays golf or in a weekly softball league, he might have a few more aches and pains than he used to. Massage Therapy will help.

Get Back Strength and Energy
Massage therapy will also oxygenate muscle tissue that will help them become fuller and stronger. Massage will also help get rid of toxins in the body, ultimately helping dads to get back the energy they might have lost.

Stress Relief
One of the most common benefits of massage therapy is stress relief. We all know Dad needs a little stress relief. Massage Therapy will help the body relax, which also helps calm the mind. There are many life changes that happen as your men get older. Your dad probably has some anxiety about these changes. A relaxing massage will help heal any anxiety and make any transitions much smoother and less stressful.

This Father’s Day, try thinking outside of the box when it comes to getting your dad a gift. Give him the best gift, stress relief with a customized therapeutic massage from Elements Massage™. We guarantee he is going to love it. Get special offers during the Dads and Grads promotion at your local Elements Massage™ Studio. Visit www.elementsmassage.com to find your local studio.

The Elements Promise™ Guarantees Your Satisfaction

Tue, 16 Jun 2015 06:00:00 -0500

Promise. It is a word that should never be taken lightly; you’re giving your word. Elements Massage™ has long been rated as providing the industry’s top massage, so it is only fitting that they created The Elements Promise™. A promise that states if we do not provide a massage that meet or exceeds your expectations, the next one is on us.

Have you ever been unsatisfied with something, but never said anything? Well, Elements Massage™ is putting an end to that with this brand new satisfaction guarantee. The Elements Promise™ is really what allows the brand to make a serious statement to massage consumers.

“We know that the majority of clients who have a disappointing experience tend to leave the studio without saying a word and never come back. We want to make sure that doesn't happen by actively promoting The Elements Promise™,” said Jeff Jervik, CEO of WellBiz Brands, Inc. CEO Jeff Jervik, the parent company for Elements Massage™. “We are so excited to make this commitment to our clients and to show our future clients that Elements is the place they should go to incorporate great massage therapy in their wellness plans.”

It’s nice to know that in the business of health and wellness there is actually a company encouraging feedback to ensure that you are getting the absolute best service. Especially an experience that is as personal as massage.

“We believe that The Elements Promise™ is a clear way to let the consumer know that Elements Massage is committed to delivering the best massage at every visit, and we have a track record for doing so. For several years Elements Massage™ has been rated as the industry’s top-rated massage provider by Net Promoter® scores,” said Chief Operating Officer at WellBiz Brands, Inc. John Kutac. “We are committed to improving health and wellness for our clients and we want the nation to know where they can go to get the best massage. This promise is 100-percent about the consumer and our confidence to deliver a great massage to every Elements Massage™ client.”

If you want to experience a massage with a guarantee and start your journey to natural healing through massage therapy, visit elementsmassage.com. We promise you'll get the industry's best massage.

Cure Summer Aches and Pains with Therapeutic Massage

Tue, 09 Jun 2015 06:00:00 -0500

It is only natural that we are more active in the summer than in the winter months. The sun is shining, the weather is enjoyable and we are simply more prone to getting out of the house. It is as if our bodies come out of hibernation. It does not mean that you have to run a marathon — if you do, great — but if not, summer activity can mean just simply walking more, golfing or playing softball. However, is your body ready for your summer activity? If not, you most likely will have some aches and pains after your fun. Regular massage therapy will help prepare and heal your body from aches and pains.

It’s in Your Blood
One of the main reasons for soreness after any activity is due to blood flow. When your muscles are overworked, your blood becomes restricted from the area. A massage will loosen your muscle tissue allowing your blood to flow freely to the stressed area. This helps heal your muscles and the tension your muscles hold, helping to eliminate soreness.

Get Rid of Acid Build Up
Also when you are exercising more, you may experience muscle cramps, soreness or even muscle weakness. If so, lactic acid may have built up in your muscles. Therapeutic massage after your activity will help to relieve the acid and provide some much needed pain relief.

Relax Your Mind
Often when you experience pain, your mind is stressed as well trying to cope with the pain your body is enduring. By treating your aches and pains with therapeutic massage, you’ll help relieve stress in your mind. Massage releases endorphins that naturally relieve pain, and without pain, your mind will be at ease.

There are numerous benefits to therapeutic massage, for both mind and body. Getting a regular massage will help increase the amount of nutrients in your muscles and relieve your pain faster. It’s summer, who wants to be in pain? Contact your local Elements Massage™ studio to start your regular custom massage sessions. Find your studio online at www.elementsmassage.com.

5 Summer Recipes for Healthy Skin

Tue, 26 May 2015 06:00:00 -0500

Summer is fast approaching, and I am sure you have outdoor fun planned. Protecting your skin is more important than ever. Sunscreen adds protection from the outside in, but what about the inside out? Did you know that there are certain foods and vitamins that can help protect your skin from the inside out? Here are five recipes that will help provide protection as well as keep your skin healthy.

Healthy Tomato Sauce - Who doesn’t love a great pasta meal? Throw in an excellent tomato sauce and it is a great meal for entertaining or the whole family. Tomatoes are one of the best sources of lycopene, the antioxidant that helps protect skin from any environmental damage.

Banana Yogurt Smoothie - For breakfast, lunch or an afternoon cool down, smoothies are an all-time summer chiller. Add flaxseed, bananas, low-fat yogurt and a touch of honey and you’ve got a shake loaded with nutrients. Perfect for a summer kickstart or afternoon cool down.

Apple, Walnut, Endive Salad - Salads tend to be a go-to meal for lunch and dinner throughout the summer. Crisp, fresh greens make it an excellent healthy option. This one adds fresh apples, walnuts, and a little Empire or Winesap to add a little tart flavor.

Papaya, Shrimp, and Soba Salad - Another salad loaded with Vitamin-C. The antioxidants in this delicious meal will help build up skin tissue, making it stronger and healthier.

Mexican Potato Omelet - Omelets are the perfect brunch idea. To help your skin, eggs have the selenium mineral that can help prevent skin cancer. This light Mexican frittata is a delicious, healthy option.

You can find these skin healthy recipes and more at www.wholeliving.com.

Regular massage therapy is another great way to make your skin healthy, fresh, and looking younger. Contact your local Elements Massage™ Therapist to start working on your summer skin. Visit www.elementsmassage.com to find your local studio.

Tips to Decrease Recovery Time after Running

Tue, 19 May 2015 06:00:00 -0500

There’s no question that running is an incredible exercise for both your mind and your body. However, running can be pretty tough on your body. Here are some running recovery tips that will help you prepare for and recover from your run.

Recovery Begins Before Your Run
Eat light and healthy. Try something that your body can quickly absorb. Bananas, a spoonful of peanut butter or dried fruit are all good options.

Hydrate! It is crucial to drink fluids, specifically water, to avoid any dehydration during your run. If you are on a run that’s longer than 10k you might bring water along. Hydration will help you avoid leg cramps.

Don’t over stretch. I know, it seems funny, but gentle stretches and exercises are easier on your cold muscles than intense stretching. Try ankle rolls, hip rotations, and knee circles to stretch.

After Your Run
You’ll want to make sure to cool down after each run. Try a 3 to 5-minute jog, followed by intense stretching. This helps flush out the lactic acid in your legs.

It is good to take a warm bath or soak in a hot tub after a run. If you can’t find a bath or a hot tub, try taking a warm shower. This will help relax your muscles back to their regular shape.

“Leg drains” will drain the blood from your legs so that fresh blood can be pumped, improving circulation. If you are unfamiliar with leg drains — simply lay down on the floor and place your legs vertically on a wall for 3 or 4 minutes.

Taking advantage of regular therapeutic massages from Elements Massage™ can also help improve your recovery as well as improve your running. Massage helps improve circulation, elongate muscles and relieve muscle tightness, ultimately helping your overall health and wellness and improving your performance. Contact your local Elements Massage™ studio or visit www.elementsmassage.com to start improving your running recovery.

Benefits of Prenatal Massage

Tue, 12 May 2015 06:00:00 -0500

Having a child is one of the greatest joys in life. However, before you meet the bundle of joy, your body and your mind will go on a nine-month roller coaster ride of change. Alone from the physical change there’s the exhaustion and emotional change that comes with being pregnant. Prenatal massage can be excellent for you and the baby.

Stress Relief
Having a baby is one of the most stressful times in a parent's life. Hormones are rapidly changing, leading to increased anxiety, stress, and depression. A soothing therapeutic massage has proven to lower stress hormone levels and increase dopamine and serotonin levels that help control depression among pregnant women. Lower stress levels can lead to better overall health throughout the pregnancy. This can lead to fewer complications for mom and baby during birth.

Soothe the Swelling
When you are pregnant, you’ll undoubtedly experience swelling in your joints. This is because of the reduced circulation and pressure on major blood vessels. Prenatal massage will help stimulate the tissues and help reduce the collection of fluid in your joints.

Help the Pain
Discomfort and pain will happen when you are pregnant. Regular prenatal massage will help comfort you throughout your pregnancy. General muscle tension, back pain, can lead to headaches and lack of sleep on top of the stress of being pregnant is never a good mix. Relaxing your mind and your body is beneficial for you and the baby.

If you are pregnant, try consulting with a licensed massage therapist at your local Elements Massage™ studio. A custom massage will help ease the tension in your mind and your body, making your pregnancy a little easier for you and your baby. Visit www.elementsmassage.com to talk to a therapist to discover how prenatal massage can help you through your pregnancy.

Treat Mom to a Mother’s Day Massage

Tue, 05 May 2015 06:00:00 -0500

We can all agree that moms are the queens of multi-tasking. They wear so many hats, often at the same time. At any moment they are the enforcers, the shoulders to cry on, the CEO, the chefs and so much more. It goes without saying that moms need a break once in a while. They need time to relax and relieve some stress. A custom therapeutic massage is a great way for any mom or future mom to relax and unwind. Mother’s Day is just around the corner and it is the perfect opportunity for moms to take advantage of a therapeutic massage.

Good for All Ages
From moms-to-be to grandmothers of 20-plus, therapeutic massage is a relief for anyone at any age. The soothing massage is good for your body and mind. It will help relieve any muscle aches, increase energy and rejuvenate your skin. On top of the many physical benefits, your mind will feel like you’ve hit the reset button and will be completely stress-free.

Group Massage
Often family gatherings on Mother’s Day are a great way to celebrate. Why not try group massage outing for all of the moms? It is a great way to relax, bond and relieve stress. Massage is a healthy way to enjoy your day together. A group massage is also a great way to introduce massage to someone that’s never had the experience. Going as a group, it will be more comfortable and fun.

The Best Mother’s Day Gift
Can you think of a more relaxing way to celebrate the mom in your life? Whether it is with a group of moms or some quiet time to yourself, a therapeutic massage experience from Elements Massage™ is the perfect Mother’s Day gift. Contact your local Elements Massage Studio to schedule your Mother’s Day group massage or personal massage. A massage gift card also makes a great gift for any mom.

Treat Mom to a Mother’s Day Massage

Tue, 05 May 2015 04:00:00 -0500

The Best Mother’s Day Gift
Can you think of a more relaxing way to celebrate the mom in your life? Whether it is with a group of moms or some quiet time to yourself, a therapeutic massage experience from Elements Massage™ is the perfect Mother’s Day gift. Check our availability & therapists today to schedule your Mother’s Day group massage or personal massage. A massage gift card also makes a great gift for any mom.

Spring Massage Leads to Summer Fun: Preparing Your Mind and Body for Activities in the Sun

Tue, 28 Apr 2015 06:00:00 -0500

Summer is just around the corner. Before you begin your summer activities, it’s a good time to think about prepping your skin and your mind for the summer heat. The sun can damage your skin, could cause cancer, and you tend to be more stressed in the heat of the summer. Getting a massage now will help prepare you for the summer sun and heat.

Give Your Skin a Chance
It does not take much heat to dry out your skin when it is getting blasted by summer UV rays. Starting a regular massage routine now will help get your skin the added moisture it needs to help combat summer dry skin. It will also exfoliate your skin to help get rid of the dry skin that already exists.

Move into Summer Feeling Relaxed
It’s no question that our moods can sour a bit when we are exposed to long periods of heat. We tend to feel more stressed and irritable when it’s hot. Regular massage can help ease tensions, relieve stress, and will help you feel completely relaxed. You’ll enjoy summer much more when your mind and body are both comfortable.

Get Rid of the Winter Knots
Summer tends to lead to a more active life for many people. You’ll probably use muscles that have been in hibernation for the winter. Whether you enjoy biking, camping, running or gardening, no matter how active you are, these muscles probably haven’t been used all that much of late. Through massage, you’ll relax your muscles, relieve any knots and get rid of any pockets lactic acid that may have built up over the winter.

A personal massage from Elements Massage™ will help your body and your mind get ready for the summer. Find your local Elements Massage™ studio to speak with a therapist about a custom, personalized massage that will help prepare you for the summer heat.

Spring Massage Leads to Summer Fun: Preparing Your Mind and Body for Activities in the Sun

Tue, 28 Apr 2015 04:00:00 -0500

A personal massage from Elements Massage™ will help your body and your mind get ready for the summer. Contact our Studio to schedule a custom, personalized massage that will help prepare you for the summer heat.

Massage and Men: Benefits of Relaxation for Working, Active Males

Tue, 21 Apr 2015 06:00:00 -0500

A short time ago, massage wasn’t all that popular among men. Perhaps it was because it was only in spas that targeted women. "While the men played golf, women went for a massage." Now, there’s been a significant change in the industry and among men. Now through the popularity of massage and more education among men, more men are seeking therapeutic massage. If you’ve thought about it, but haven’t quite pulled the trigger, there are many reasons why a massage is beneficial for men.

Sports Massage
Whether it is for rehabilitation or to soothe nagging pains that occur after a workout or game. Sports massage is also becoming more popular among therapists. It is widely taught, and techniques can target particular muscle groups. It will relieve any muscle tensions and pain, and help increase flexibility.

It’s a Better Way to Relax
Let’s face it, there’s a lot of stress that we all carry. However, for some reason men seem to bottle up their stress and emotions far more than women. They think “it's not manly” to wear your emotions on your sleeve. This stress can cause health problems, lack of sleep and cause stress on family and co-workers. Men who have regular massages experience far less stress and live a much more relaxed life. They can let things go, and they get more sleep and ultimately are healthier.

Men are More Health Conscious
Lifestyles are much healthier than what they were in the past. Men are paying much more attention to both their physical health and their mental health. Massage is the perfect way to heal both. A relaxing massage can help ease unwanted stress, help lower blood pressure, and help you avoid injury.

Whether you are dealing with a sports injury, have general soreness from being active or you are carrying a lot of stress. A therapeutic massage can help heal your mind and body. More men are realizing the benefits and taking advantage of regular massage sessions. If you’ve been nervous about getting a massage you might be surprised at how “manly” a massage can be, your body will thank you. Your local Elements Massage™ therapist will help you target key areas that are causing you pain or discomfort. Contact your local Elements Massage™ studio to schedule an appointment.

Massage and Men: Benefits of Relaxation for Working, Active Males

Tue, 21 Apr 2015 04:00:00 -0500

Fun Family Activities to Give Back to Mother Earth

Tue, 14 Apr 2015 06:00:00 -0500

With Earth Day fast approaching, it is always good for everyone to think about how he or she can help save the earth. Whether it is planting trees or organizing a cleanup, there are a wide variety of activities to celebrate Mother Nature. For families, a big part of Earth Day is educating your children about the earth and how they can help protect the environment. Here are a few simple activities that you can do with your children.

A Nature Scavenger Hunt
Perhaps one of the best ways to educate your kids about the earth is to get out and let them experience what they are protecting. A nature hike and a scavenger hunt are a great way for kids to learn and have fun at the same time.

Create a Recycled Bird Feeder
An easy way to teach children about recycling is by experimenting with small craft projects. A bird feeder made from a carton of milk is a fun, creative, and easy craft for you and the kids. Your kids will love watching the birds eat out of the feeders they made.

Up-Cycled Herb Garden
A great way for your kids to learn about up-cycling and gardening is to create a small herb garden out of up-cycled tin cans. You can make it as small or as large as you want. You can even use the herbs that coincide with your favorite foods.

Earth Day is an incredibly important day, and it is a great time to have some family fun all while educating your children about the importance of protecting the environment. Try one of these activities to make the most of your day. You can find these ideas and others on www.dailyparent.com.

After you’re through helping Mother Earth, treat your mind and your body to a personal therapeutic massage. Contact your local Elements Massage™ studio.

Importance of Taking a Full Mind and Body Approach to Wellness

Tue, 07 Apr 2015 06:00:00 -0500

When it comes to your health, do you think about your body or your mind? Do you think of mind and body as one? Well, you should. Your body reacts to how you think, feel and act.

When you get stressed, you may notice that your blood pressure goes up. You might get a headache, experience body aches, or insomnia. If you are depressed, you might be constantly fatigued or lack motivation. All of this is simply your body telling you something is wrong.

Mind and Body Healing
In order to keep your body healthy, you need to keep your mind happy and healthy. One of the best ways to do this is to keep your mind relaxed.

Here are some ideas to help you relax your mind and your body:

Balance – Bring balance to your life and do your best to leave work-related stress at the office. Dwelling on something after hours can create stress you do not need. In addition to work-related stress, try not to let stress at home take over your life. Whether it’s taking five minutes for a cup of hot tea and some solitude, or booking a monthly massage to give yourself regularly dedicated time to decompress, find a relaxation technique that helps you release your stress.
Exercise – Aside from the obvious healthy effects of a quick workout, incorporating exercise into your day is a great way to relieve stress.
Express Your Feelings – Keeping things bundled up inside can contribute to increased stress levels, lack of sleep and more. Finding a way to express your feelings, whether it’s having a heart-to-heart with a close friend or keeping a regular journal, can help you improve your mental well-being.
Relax – Find ways to relax. Get a therapeutic massage to relax your body and your mind completely. A weekly calming personal massage will help ease your muscle tension therefore helping to relax your mind.

Your whole body is connected. For total mind-body healing, you need to work on your entire self. If you are not sleeping or having aches and pains, think about what is going on in your mind. Is there a problem at work? Are you more stressed?

A therapeutic massage from Elements Massage™ will help ease tension and have you completely relaxed. Contact your local Elements Massage™ and start healing your mind and your body.

Importance of Taking a Full Mind and Body Approach to Wellness

Tue, 07 Apr 2015 04:00:00 -0500

When it comes to your health, do you think about your body or your mind? Do you think of mind and body as one? Well, you should. Your body reacts to how you think, feel and act.

Mind and Body Healing
In order to keep your body healthy, you need to keep your mind happy and healthy. One of the best ways to do this is to keep your mind relaxed.

Here are some ideas to help you relax your mind and your body:

Balance – Bring balance to your life and do your best to leave work-related stress at the office. Dwelling on something after hours can create stress you do not need. In addition to work-related stress, try not to let stress at home take over your life. Whether it’s taking five minutes for a cup of hot tea and some solitude, or booking a monthly massage to give yourself regularly dedicated time to decompress, find a relaxation technique that helps you release your stress.
Exercise – Aside from the obvious healthy effects of a quick workout, incorporating exercise into your day is a great way to relieve stress.
Express Your Feelings – Keeping things bundled up inside can contribute to increased stress levels, lack of sleep and more. Finding a way to express your feelings, whether it’s having a heart-to-heart with a close friend or keeping a regular journal, can help you improve your mental well-being.
Relax – Find ways to relax. Get a therapeutic massage to relax your body and your mind completely. A weekly calming personal massage will help ease your muscle tension therefore helping to relax your mind.

A therapeutic massage from Elements Massage™ will help ease tension and have you completely relaxed. Contact us and start healing your mind and your body.

Quality Over Quantity: Daily Approaches to Make the Most of Your Life

Tue, 31 Mar 2015 06:00:00 -0500

We've all been told at some point in life to “make the most of your life.” However, do you really know how to make the most of it? Here are a few things you can do each day to help you live a happier, more fulfilling life.

Hold on a Minute
One of the many things you can do each day is to take a minute and put life on pause. Take just a couple of minutes for a break and concentrate on living in the “now.” It can act has a bit of a reset button for each day. Check yourself to make sure you are focused on that moment.

Get Better Sleep
We’ve all heard about how important sleep can be. Well, there’s a reason everyone says that: an excellent night’s sleep directly affects our mood and our body. Without sleep, you’ll be irritable, less productive and could have a difficult time remembering things.

Get Physical
It’s amazing how a good workout benefits both your body and mind. You need to do something physically active every day. Even if it is just a quick walk, you’ll feel better about yourself.

Set Daily Goals
Each day wake up and think about a goal that you would like to accomplish for the day. Make it something attainable. If your goals are too lofty and at the end of the day you don’t achieve them, you’ll get down on yourself.

Control What You Can
If you can’t control it, don’t stress it. If there’s a situation that you can’t control, you shouldn’t spend time stressing. Put your time and energy that you can directly affect the results. You'll be happier.

Quality Over Quantity: Daily Approaches to Make the Most of Your Life

Tue, 31 Mar 2015 04:00:00 -0500

A key component of making the most of your life and leading a quality life is eliminating stress. Massage therapy from Elements Massage™ is just one way to help reduce stress. Contact us to discover how custom massage therapy can help you have a sound mind and body.

Get Out, Get Active, Get a Massage this Spring

Tue, 24 Mar 2015 06:00:00 -0500

As spring approaches, we’re all starting to think about getting outside and enjoying the many opportunities to exercise. Spring also represents a wake-up call for our bodies; it is time to come out of hibernation and start exercising again. As you begin to get active, it is important to incorporate a therapeutic massage into your training plans.

Improve your Flexibility
If you haven’t regularly exercised, your body is most likely pretty stiff. You’ll notice your flexibility is not what it used to be. Therapeutic massage will relax your muscles, especially after a workout. With a regular massage, you will notice more flexibility for daily activities.

Pain Relief
Chances are if you are exercising for the first time in a while; your muscles are a bit sore, and you could even be experiencing some pain. A regular massage will help alleviate any soreness.

Increase Your Recovery
Incorporating regular massage into our workout routine will improve your recovery time between workouts. A massage will improve the performance of muscles and decrease your pain, therefore lessening your recovery time.

Increased Mental Sharpness
Therapeutic massage isn’t just better for your physical performance. You’ll also become sharper mentally with regular massages. Your mind will be fresh, therefore, more prepared for regular exercise and activity that comes with spring.

Reduce Your Risk of Injury
Overall a therapeutic massage can reduce your likelihood of injury. Combine your newly found mental sharpness, with more flexibility, and better recovery time, and you’ll be ready to take on your spring activities with confidence.

Whether you are a hiker, biker, runner or golfer, spring is fast approaching, and it is never too early to start waking up your body and preparing for an active summer. An Elements Massage™ therapist can help create a therapy that will help you prepare for an active spring. Contact your local Elements Massage™ studio to get started.

Calm Your March Madness: Tips to Reduce Stress and Clear Your Mind

Tue, 17 Mar 2015 06:00:00 -0500

There’s no question that there’s a lot more stress in life these days. Whether it be from work, money, relationships or family. It all adds up, and can be detrimental to your health. In addition to seeing a massage therapist regularly, here are a few daily tips to help clear your mind.

Take Five Minutes to Meditate
You can meditate anywhere. Simply take five minutes, sit up straight with your feet on your floor, close your eyes, and focus on a positive mantra. Take deep breaths while holding your stomach. Focusing on a positive statement will help relieve any anxiety.

Breathe Deeply
It’s amazing what a good deep breath will do for you. If you have just a couple of minutes, rather than check emails or social media, take a few minutes for a couple of good deep breaths. This will help slow your heart rate and lower your blood pressure.

Be in The Moment
Have you ever heard the term, “be in the moment?” It's simple - all you have to do is slow down. In a world with so many devices and screens open simultaneously, this one is crucial. Take a minute to reset and focus on the moment. Feel the air across your face, savor every bite when you’re eating. This will help relieve tension from your body.

Get Moving
Make sure that you get some exercise in your day. This doesn’t mean go for a big run or anything - make it simple, go for a short walk or do yoga. Moving helps relieve depression and anxiety. Moving releases feel-good chemicals and helps you deal with stress.

Decompress
One of the best ways to de-stress is to take time and de-compress. Everyone deserves a few minutes to take time for themselves. Use a warm towel and place it around your neck for 10-minutes. Close your eyes and relax your body. This will feel amazing.

A therapeutic massage from Elements Massage™ is one of the best ways to balance your mind and body. Contact your local Elements Massage™ studio to find a massage therapist that will personalize your massage and help relieve any tension you may have.

6 Tips to Relax and Unwind for a Good Night’s Sleep

Tue, 10 Mar 2015 06:00:00 -0500

Getting a good night's sleep is essential to a healthy mind and body. Of course with hectic schedules, kids, and many other distractions, getting enough sleep is easier said than done. Here are some tips on how to fall asleep from the National Sleep Foundation.

1. Keep a Standard Bedtime and Wake Up Time
Yes, even on weekends. Standard bedtimes and wake up times help keep your body's internal clock regulated.

2. Practice a Relaxing Bedtime Ritual
Stress, excitement and anxiety make it tough to fall asleep; try doing an activity that will help you relax and unwind before bed. Make sure the lights are dim to help you relax even more.

3. Avoid Naps, Especially in the Afternoon
A good nap may get you through your busy day, but if you cannot fall asleep at night, you should get rid of your napping routine.

4. Exercise Daily
A good workout will help you sleep better at night. The harder, the better and you can do it at any time of the day – just don’t let it get in the way of your sleep.

5. How’s Your Sleep Environment?
Take a good look at your bedroom. Is it ideal for sleeping? Make it cool — between 60 and 67 degrees. Is there noise? Too much light? Electronic devices within easy reach?

6. Avoid Alcohol, Cigarettes and Heavy Meals
These things can all disrupt your sleep. Eating a big and/or spicy meal can cause indigestion that could keep you up or even wake you up in the middle of the night.

For more tips on how to fall asleep, visit the National Sleep Foundation website. Having a relaxed body and mind is an extremely important element when getting a good night’s sleep. Regular massage can help relax your mind and your body. Your local Elements Massage™ therapist can also help you get a better night’s sleep; find your nearest studio and schedule a massage today.

Have a Happy Heart: Tips How to Feel Good About Yourself

Tue, 03 Mar 2015 07:00:00 -0600

Do you feel good about yourself? Seriously, it’s a question that we often laugh off with an, “of course.” But it’s a very serious question. So often, people overlook the connection between mind, heart and body. If your mind and heart aren’t happy than your body isn’t happy and as well as the other way around. You may be sad, stressed or just not have that much confidence in yourself. Here are some tips you can do to help you have a healthy heart.

Don’t be Afraid to Compliment Yourself

Look at yourself in the mirror and give yourself a compliment. There’s nothing wrong with that. We often think maybe patting ourselves on the back is selfish and we should focus on others. But we forget about complimenting ourselves. Do it.

Be Yourself, Don’t Compare

It’s crazy, and we’re all guilty of comparing ourselves to others, whether we like it or not. Stop doing it. You should focus on being the best you can be, not wishing were someone else or have something someone has.

Exercise Frequently

Get out and exercise at least 30 minutes a few times a week. If you improve your physical shape, you’ll have more confidence and feel better about yourself.

Smile

It’s a simple as smiling every day. A smile makes you feel good, and it’s infectious. It will make others around you feel good.

Treat Yourself to Something Nice

You work hard so treat yourself to something nice. Elements Massage™ can offer you the most rewarding, relaxing, therapeutic massage. Refresh your mind and your body with a personalized massage from one of our expert massage therapist. Visit elementsmassage.com to find your local studio.

Give Your Skin a Chance: Tips to Alleviate Dry, Chapped Hands and Feet

Tue, 24 Feb 2015 07:00:00 -0600

Winter can be havoc on your skin. Two of the main reasons are that the humidity drops and the air becomes drier. Also, there are a lot of germs in the air and you’re constantly washing your hands. Unfortunately, this combination sucks a lot of nutrients out of your skin and it actually becomes dehydrated. Your skin becomes very dry, chapped, and can even crack. If this is happening to you, it’s completely normal, you just have to understand how to maintain and prepare your skin for the season.

Moisturize

The main reason you have dry or cracked skin is because your skin is dehydrated. Naturally, the thinking is to hydrate by drinking water – that won’t help. You must use a moisturizer to help rehydrate and to help seal in the moisture in your skin. If you’re thinking of using it once a day and you’ll be fine, think again. Using it once will be enough for about five minutes, so don’t be shy, apply moisturizer five or six times a day. If it helps, keep several bottles of moisturizer around the house rather than just in your bathroom. Having moisturizer around will remind you to use it.

Choosing the Right Moisturizer for Dry Skin

There are hundreds of options to choose when picking moisturizer. Experts say the two key ingredients you’ll want to look for in a moisturizer are emollients and humectants. These are the key to soothing your dry skin and sealing the cracks. Humectants attract moisture from the air to help keep your hands moist.

Try a Humidifier

If you constantly are suffering from dry skin, you may want to think about getting a humidifier in your home. During the winter months, run a humidifier to help keep our skin soft and hydrated.

If you’re having issues with dry skin, natural oils along with soothing, holistic massage from Elements Massage™ will rejuvenate your body. Your skin will glow and you’ll feel completely relaxed. Contact your local Elements Massage™ studio to start revitalizing your body and mind.

American Heart Month: The Importance of Massage for Improving Heart Health

Tue, 17 Feb 2015 07:00:00 -0600

February is American Heart Month and the time when we pay extra attention to our heart health. In addition to regular exercise, did you know that a regular therapeutic massage can be very beneficial for your heart and circulatory system?

Right for the Mind and Body

One of the leading causes of heart problems is stress. These days, it seems as if stress levels are constantly on the rise. A good solution, that won’t take a whole lot of time is a personal massage from Elements Massage™. Our expert massage therapists will help relax and relieve your stress and tension, helping to center your mind and your body. By reducing your stress level, you’ll naturally lower your blood pressure. You’ll notice a lot more than physical benefits, you’ll find yourself more refreshed, sharp and full of energy.

Improved Circulation

When stress takes over your body, your muscles naturally tense. This is not good for your circulation. A regular massage from Elements Massage™ will help relieve the tension and increase circulation throughout your whole body. With good circulation, your body will pump more oxygen into tissues and vital organs. Increased circulation also helps improving your bodies largest organ – your skin. With proper circulation, your body will feel revitalized, you’ll have more energy.

Natural Healing

If you have concerns about your heart, Elements Massage™ would love to help. Visit your local Elements Massage studio for a custom therapeutic massage. You’ll be paired with one of our expert therapist. Then, your therapist will personalize your massage so that it fits your health concerns. Through a personalized, holistic massage, you’ll reduce your stress, your blood pressure and your overall heart health. After your massage, you’ll feel completely at peace with your mind and body. You’ll feel refreshed and alert and on your way to a healthier lifestyle. Visit elementsmassage.com today to find the Elements Massage™ studio in your neighborhood.

American Heart Month: The Importance of Massage for Improving Heart Health

Tue, 17 Feb 2015 05:00:00 -0600

Right for the Mind and Body

Improved Circulation

Natural Healing

If you have concerns about your heart, Elements Massage™ would love to help. Visit Elements Massage Needham for a custom therapeutic massage. You’ll be paired with one of our expert therapist. Then, your therapist will personalize your massage so that it fits your health concerns. Through a personalized, holistic massage, you’ll reduce your stress, your blood pressure and your overall heart health. After your massage, you’ll feel completely at peace with your mind and body. You’ll feel refreshed and alert and on your way to a healthier lifestyle. If Needham, MA isn't close to home, visit elementsmassage.com today to find the Elements Massage™ studio in your neighborhood.

Relax with Your Sweetie this Valentine’s Day

Tue, 10 Feb 2015 07:00:00 -0600

With Valentine’s Day just around the corner, you’re probably starting to think about what you should be doing. You’re searching for something relaxing, rejuvenating and romantic. Elements Massage™ has the perfect solution: try a couples massage. It can be one of the most relaxing things you do as a couple.

Bonding Experience

With each of you getting a personalized massage from an expert massage therapist, you’ll both leave the session completely relaxed and rejuvenated. If a couples massage is new to you, then it’s a chance for you and your valentine to bond over a new experience. A romantic couples massage will give you the opportunity to reconnect with your loved one.

Less Tension, more Communication

When you’re relaxed, you feel much more calm and open. Your mind is free. This could open up communication between you and your partner. Some couples believe that they speak more openly with their partner after a couples massage. If there was any tension prior to your massage, then you will feel totally at ease and have a better chance at resolving your tension after experiencing your couples massage.

A New Experience

As mentioned earlier, a couples massage is a great way for you and your date to bond over a something new. Now, if you’ve never experienced a couples massage or even a massage you may have a little anxiety. Don’t worry, your Elements Massage™ therapist will have you completely at ease. He or she will discuss your massage to make it personal, your therapist will hone in on your stress points and focus your massage to where you need it most.

If you’re looking for a unique romantic gift that will leave you and your valentine completely relaxed in your bodies and minds, set the mood with a therapeutic massage from Elements Massage™. Visit www.elementsmassage.com to find your local studio.

Massage Away the Winter Blues

Tue, 03 Feb 2015 07:00:00 -0600

As you come off the highs and excitement of the holiday season, you may find yourself feeling a little sad, unhappy or unfulfilled. To help keep the winter blues from discoloring your New Year outlook and attitude, it’s an excellent time to turn to regular massage therapy sessions to help maintain your mental health and well-being throughout the year.

The Power of Touch to Relieve Mental Stress

Elements Massage believes in the healing power of massage to be an effective therapy for many aspects of mental health and well-being. And, research from the American Massage Therapy Association (AMTA) suggests that symptoms of stress, anxiety and depression may be positively affected by massage therapy as well. (http://www.massage.org/infocenter/research_amta-position-statement.html) To get the most out of your massage therapy experience, it’s important to seek out expert therapists who take a personalized approach to helping you achieve your specific mental health and wellness goals.

Take a Holistic, Mindful Approach

Massage can help not only reduce your daily stress and anxiety, but it also can help balance your mind and body. Tune into your internal self by taking time out to relax and unwind in the quiet and peaceful environment of a massage therapy session room. Dim lights, relaxing music, a warm comfortable table and, long smoothing massage strokes are some of the key elements that work together during a massage to heal your mind and body in a holistic approach.

Let Go of Negativity to Welcome Positive Healing

Many times a common cause of feeling the winter blues is letting your mind get stuck in a vicious cycle of internal negative thoughts and external influences. To help release the negativity that can build up during your daily life, focus on letting go of these feelings during your massage therapy sessions. As your therapist works on relieving physical tension and fatigue, you can work on taking deep breaths that inhale positive thoughts and exhale the winter blues.

If you start feeling down this winter season, enlist the help of Elements Massage to help you get your pep back into your step. Our highly trained and qualified massage therapist focus on channeling the healing and restorative power of massage to help improve your overall health and well-being. Visit www.elementsmassage.com to find the studio nearest you and to experience therapeutic massage that is focused on total mind and body relaxation and rejuvenation.

Fight Off Cold Winter Weather with Hot Stone Massage

Tue, 27 Jan 2015 07:00:00 -0600

When you’re fighting harsh, below freezing temperatures day in and day out during the winter season, you may feel like your body is continually chilled to the bone. To help fight off the effects of the frigid weather on your body and your soul, Elements Massage suggests implementing hot stones into your regular massage therapy sessions.

Enhance Your Therapeutic Experience

Therapeutic massage is a medically proven method for supporting your health and wellness. And, the use of hot stones either intermittently or throughout your session can help to enhance your therapeutic experience. As with most massage therapy sessions, you'll enjoy benefits such as relief from back and neck pain, reduced stress, improved range of motion and much more. But, by applying heated stones to specific pressure points along your body, you also can experience easing muscle tension without deep pressure during a hot stone massage.

Hydrate to Get the Most from Your Session

When you receive a hot stone massage, you are using the benefits of heat to deeply relax your muscles. You also will experience an increased internal body temperature, which magnifies the importance of staying hydrated. Drink plenty of water before, during and after your hot stone massage session, as well as be aware of the hydration level of your skin. If you experience overly dry skin in the winter due to cold and harsh weather conditions, make sure to hydrate your body’s skin appropriately with lotions and moisturizers before your hot stone massage session.

Be Cautious About Too Much Heat

While you can experience many benefits from a hot stone massage, it’s important to be cautious about using stones that aren’t heated properly or are too hot. To minimize the risk of skin burns, it’s important to only receive hot stone massages from a skilled and experienced therapist who has been trained in using hot stones. It also is important for you to communicate with your therapist during the session about whether the stones are at a comfortable temperature for you. The hot stones should warm your skin while relaxing your tight muscles – not be hurtful or painful.

At Elements Massage, our therapists take a customized approach to every client to provide the best treatment for your unique health and wellness situation. We customize each massage session to your specific needs and often incorporate techniques from several types of massage – Swedish, deep tissue, trigger point, hot stone – to ensure that you receive the best and most appropriate treatment. Visit www.elementsmassage.com to find the studio nearest you and to enjoy the experience of a hot stone massage that warms your mind, body and soul.

Healing Techniques to Start the Year off Feeling Strong

Tue, 20 Jan 2015 07:00:00 -0600

Healing the mind and body is a continuous process that requires you to be conscientious about your thoughts, feelings and emotions. To help you start the New Year feeling strong both mentally and physically, Elements Massage is sharing some healing techniques for promoting overall health and well-being that are easy to incorporate into your regular routine.

Let the Bubbles Take You Away

Built up tension and stress over time can quickly weigh you down and ultimately make you feel completely overwhelmed. To help minimize the effects of stressors in your life, it’s important to find techniques to release tension and unwind on a regular basis. One relaxing way to heal the mind and body is by taking regular bubble baths. Soaking in Epsom salt baths will not only help to heal stiff, sore muscles, but it also can warm your heart and release tension too.

Treat Your Sweet Tooth

This time of year many people hold a common mind set of stopping a habit and taking away favorite things like foods, drinks and hobbies. So, it may feel a little counterintuitive to think about treating yourself to something like chocolate to promote overall health and wellness. However, many studies have revealed that eating dark chocolate with high levels of cacao can positively affect your mind and body. The healthy chemicals found in dark chocolate – flavonoids and theobromine – have been linked to helping reduce stress, promote heart health, reduce blood pressure and even help with weight loss. The catch, though, is only eating small amounts of dark chocolate and making sure that cacao makes up at least 70 percent of the chocolate you choose.

Stretch Regularly to Relax Your Muscles, Mind

Whether you live an active lifestyle or not, your muscles can easily become sore and tight before you know it. To keep your body feeling good and loose, it can be helpful to stretch on a daily basis. Early in the morning after you rise for the day can be a great time for some light stretching to prepare your mind and body for the day ahead of you. Or, nighttime stretching can be a great before bed routine to soothe and relax your body in preparation for a good night’s rest. If you aren’t sure where to start with a regular stretching routine, ask your massage therapist during your next session to give you a set of stretches that can address your specific tight muscle areas.

Elements Massage is dedicated to helping you heal your mind and body not only during a massage therapy session, but throughout the daily routine of your life as well. Every client who receives a massage at Elements is given a bag of Epsom salts and a dark chocolate treat to take home so the healing benefits of your session can continue long after your massage. To keep your mind and body feeling strong during the New Year, visit www.elementsmassage.com to find the Elements studio closest to you.

Chocolate, Bubbles, and Stretching

Tue, 20 Jan 2015 05:00:00 -0600

Let the Bubbles Take You Away

Treat Your Sweet Tooth

Stretch Regularly to Relax Your Muscles, Mind

Elements Massage is dedicated to helping you heal your mind and body not only during a massage therapy session, but throughout the daily routine of your life as well. Every client who receives a massage at Elements is given a dark chocolate treat to take home so the healing benefits of your session can continue long after your massage. To keep your mind and body feeling strong during the New Year, schedule a massage at least once a month.

Call us at 781-555-4455 or request an appointment here.

Resolve for More Downtime in the New Year

Tue, 13 Jan 2015 07:00:00 -0600

The New Year can bring a season of new opportunities, potential and accomplishments. But, it also can bring an overload of scheduling conflicts, responsibilities and becoming overwhelmed. To keep from stretching yourself too thin, it can be beneficial to focus on including regular downtime into your routine. Elements Massage suggests the following tips to help you easily incorporate daily time to unwind both mentally and physically.

Regular Deep Breathing

The simple act of breathing can do wonders to calming your mind, body and soul. Make time throughout the day to take some long, deep breaths to release any tension or stress that you may be carrying around. The trick is to pull in a long breath through your nose and from your diaphragm, followed by a long, full exhale through your mouth. Try it when you’re waiting at a stoplight, riding an elevator or while sitting at your desk.

Give Your Screens a Time Out

From working on computers to watching television, listening to your MP3 player and surfing your smart phone, screens can consume a large amount of time during your day. And, when your screens are on your mind is more than likely constantly wired on as well. So, take a break from all screens at least one time per day so that your mind can really flip the switch into downtime mode. The best time of day to give your screens a break is at night before you go to bed. It will help you transition to sleep mode more easily and will promote a more restful evening.

Schedule Time Away

Vacations can do the mind and body good by helping you get away from the stress and tension of your daily life. Make it a point this year to schedule a vacation – even if it’s a staycation – once a quarter so that you can build in some longer term downtime into your schedule. In-between vacations, monthly massages at your local Elements studio can help you escape for at least an hour from your daily vigor. And, taking a bath or reading a book at least once a month can provide some of the regular quiet time you need to recharge your mind and body.

Including regularly scheduled downtime in your daily, weekly and monthly schedule can help you be more prepared and equipped to tackle your New Year’s goals, plans and aspirations. Visit www.elementsmassage.com today to find the Elements Massage studio nearest to you so you can start incorporating the power of massage into your downtime routine.

Getting Back to Basics: Importance of Focusing on What Really Matters

Tue, 30 Dec 2014 07:00:00 -0600

If you’re like most people this time of year, you might be fretting over finalizing your best New Year’s resolutions. But, when it comes down to finishing up the past year and looking ahead to the future, the latest and greatest New Year’s resolutions aren’t really what this time of year is all about. To help you keep a realistic perspective on what matters most, Elements Massage challenges you to get back to basics in the New Year by trading in unrealistic resolutions with down-to-earth goals that focus on what really matters most.

Happiness is Key

Whatever goals you set or journeys you venture on in the New Year, striving for true happiness should be one of your biggest motivational factors. The people in your life, the goals you want to accomplish and the things that you want to do in your life should all be built around what makes your heart sing and your soul live. At every intersection in your life, always ask yourself whether the next step you’re going to take is going to lead to a life of happiness and fulfillment. If the answer is yes, then move full speed ahead. If you aren’t sure, then it might be a good idea to take some more time to think about your next step.

Family, Friends Matter Most

The important people in your life and the experiences you’ve had with them over the years are what really matters most over property, possessions and promotions. If you’ve lost touch with your loved ones over the holidays or even during the past year/s, make it a point to reach out again to your friends and family members to not only rekindle your relationship, but to focus your energy on those who make you feel loved and happy.

Health, Wellness is the Gift that Keeps Giving

When you make it a priority to take care of your mind and body’s health and wellness, you’ll reap the benefits in all facets of your life. When you feel good about yourself and focus on promoting healthy lifestyle choices, you set an example for yourself and for those around you that your health and wellness is one of the most important factors that matter most to your life. Whether that means eating healthy, exercising, meditating or getting regular massage therapy sessions, make a plan in the New Year to take care of yourself so that you’re in a better position to live a healthy and happy life.

Your first step in the New Year to focus on your overall health and wellness should be to visit www.elementsmassage.com and find the Elements Massage studio nearest you. At Elements Massage, we make staying healthy easy and enjoyable for you, your family and your friends.

Last Minute Gift Guide for Health and Wellness

Tue, 23 Dec 2014 07:00:00 -0600

Now that you’re in the eleventh hour of finding the best gift for your loved ones this holiday season, you might be running out of options when it comes to giving a personalized gift that has real significance and meaning. But, don’t look any further, Elements Massage is on hand to help you pick out the best health and wellness experience for your loved ones to help them relax, rejuvenate and restore their mind and body.

Massage Provides a Personalized Gift with Attention to Detail

Giving your friends and family the gift of massage is one of the most thoughtful, healthy and personalized gift options available this holiday season. From the moment they call to make their massage appointment to when they arrive at an Elements Massage studio to receive a therapeutic, handcrafted and personalized massage experience, the recipient of your massage gift will have every ache, pain and soreness attended to from some of the most highly qualified massage therapists in the industry.

Give and Get the Gift of Massage this Holiday Season

If you aren’t sure whether your friends and family would be interested in receiving a personalized gift of massage therapy, a great gift giving option is to schedule simultaneous appointments with your friend or family member so you can make a day of health and wellness together. Elements Massage has multiple therapists available throughout the day so you and your gift recipient can schedule appointments at the same time with different therapists. This allows you to not only give a personalized gift of health and wellness, but also experience the benefits of relaxation and rejuvenation for yourself.

Right Technique, Right Touch Leads to the Best Personalized Gift Option

The Elements Massage therapeutic approach is designed to match each person with the best therapist and the specific technique that's best for each unique health and wellness situation. Our highly-qualified massage therapists customize each massage session to the specific needs of every client and often incorporate techniques from several types of massage to ensure the best and most appropriate treatment. Matching the right techniques to the right level of touch means that the gift of massage from Elements is a truly personalized gift and experience. Visit www.elementsmassage.com today to find the Elements Massage studio nearest to you for all of your last minute health and wellness holiday gifts.

Beat Holiday Stress: Relaxation Techniques for You and Your Family

Tue, 09 Dec 2014 07:00:00 -0600

As you embark on the last leg of the holiday count down, stress levels for you and your family may be on the rise. To help keep your cool as you complete the finishing touches on your holiday to-do lists, Elements Massage suggests incorporating the following relaxation techniques into your family’s traditions so you all can enjoy the holidays in a less stressed and more relaxing environment.

Avoid Last Minute Holiday Prep Scramble

The more items you can mark off your to-do list now, the more time you’ll have later to truly enjoy the holiday celebrations with your friends and family. Making a list and checking off your completed items can be a productive relaxation technique that not only produces favorable results, but also helps minimize internal tension build-up.

Give Back to Those Less Fortunate

A good way to put holiday stress and chaos into perspective is to take the time to give back to those in need in your community. Whether you and your family volunteer serving meals at a homeless shelter or buy/make holiday gifts for less fortunate children in your community, focusing on serving others can be a meaningful way to deflate your personal stress while helping others.

Stay Active

When personal and professional responsibilities pile up this time of year, regular exercise is often one of the first things to fall off your radar. But, making the time to stay active during the holidays can be one of the best relaxation techniques for you and your family. Enjoy winter sports together, sign up for a holiday race or even stay inside with a workout DVD, but whatever you do stay active to minimize your family’s holiday season stress.

Massage Out Kinks to Minimize Stress

The next time you’re relaxing on the couch with your spouse or kids, you can help diffuse muscle tension and stress build-up by giving each other light massages. Rubbing your spouse’s neck and shoulders or giving your kids a foot massage can be an effective relaxation technique for everyone in the family to unwind during the busy holiday season. Or, better yet, schedule a massage at your local Elements Massage studio for you and your spouse during the chaotic holiday season so your minds and bodies can reap the benefits of a therapeutic massage session. Visit www.elementsmassage.com today to find the Elements Massage studio nearest to you and start enjoying a less-stressed and more relaxing holiday season.

Avoid Winter Sickness: Tips to Boost Your Immune System

Tue, 02 Dec 2014 07:00:00 -0600

As the season’s sounds of sniffling, sneezing, coughing and congestion come into full harmony this time of year, thoughts of constant sanitizing, washing hands and avoiding germ exposure may be filling your head. To help minimize the effects of the dreaded winter cold and flu season, Elements Massage suggests the following tips to help boost your immune system.

Drink Plenty of Water

When the weather turns cold in the winter, your alertness for drinking enough water tends to decline. But, the winter season can actually bring dry conditions in most parts of the country, leading to the need of being aware of the amount of water you’re drinking on a daily basis. And, when it comes to boosting your immunity system, consistently drinking enough throughout the day can make a big difference between staying healthy and coming down with a case of the sniffles.

Count Your Z’s

When you start building up a sleep deficit and your mind and body gets worn down, you’re pulling out the welcome mat to winter sickness to take up residency in your body. You can boost your immune system by consistently logging 7-9 hours of sleep each night during the holidays and throughout the year.

Feed Your Body

This time of year there can be a plethora of sweets, high-fat and high-calorie foods available at holiday parties and gatherings. Besides taking a toll on your waistline, eating unhealthy foods also can stress out your immune system. Keep your guard up by sticking to a well-rounded diet that includes all of the essential vitamins and minerals you need to keep your body feeling strong.

Schedule Regular Massage Therapy Sessions

Investing in your mind’s overall health and wellness with regular massage therapy sessions isn’t just beneficial for relaxation and rejuvenation. In fact, The American Massage Therapy Association reported earlier this year that medical research indicates that massage therapy may actually help boost your immune system and fight off viruses by increasing the activity level of the body’s natural “killer T cells.”

By incorporating these tips with regular massage therapy sessions when you’re feeling healthy, you can give your immune system the extra boost it needs to stay strong and in full virus fighting mode during the winter sickness season. Visit www.elementsmassage.com today to find the Elements Massage studio nearest to you so you can focus on boosting your immune system and avoiding the winter sickness season.

Massage and Medical History: Top Three Things to Tell Your Therapist

Tue, 25 Nov 2014 07:00:00 -0600

If you’re looking for a good massage therapist, it’s important to find someone who is invested in getting to know the entirety of their clients and not just what hurts in the moment. A good therapist wants to know not only how a client feels mentally and physically at the time of the massage appointment, but also how they can help their clients move forward to accomplish their goals during and after the massage therapy session. In order to give you the best massage experience that meets all of your needs medically, mentally and physically, Elements Massage encourages its clients to discuss the following three areas with their therapists prior to receiving a therapeutic massage.

Medical History

Getting a massage is more than just rubbing a tight muscle here and there. Therapeutic massage is a non-invasive and drug-free approach to well-being based on the body's natural ability to heal itself. Massage therapy addresses a variety of health conditions that range from stress-induced tension and sleep disorders to high blood pressure, diabetes, lower back pain, immunity suppression, spinal cord injury, autism, cancer-related fatigue, post-operative care, age-related disorders, infertility, eating disorders, smoking cessation and depression.

Due to the power of massage to heal and restore your mind and body’s health and wellness, it’s important to disclose all of your medical history to your therapist before starting a session so that he or she can customize your massage experience. Prior to getting your first massage from a new therapist and every massage going forward should include a thorough dialogue between you and your therapist about current and past medical conditions.

Current Medications

When you’re seeking a massage to relax and unwind your muscles and your mind, you may not think about the importance of letting your therapist know about prescription and over-the-counter medications that you take regularly. However, massage is such a circulatory process that can promote healing on even a cellular level that it’s important to disclose every medication or pain relievers that you may be taking. This critical information can help the therapist make sure that the bodywork he/she provides doesn’t interfere with the purpose of your medications.

Accidents and Injuries

Using massage therapy to encourage a more rapid healing process for existing injuries can be a powerful approach to rehabilitation and recovery. In these instances, therapists will want to know specifics about the pain you’re feeling and the details associated with the injuries so they can deliver the best massage experience to meet your goals. However, it’s also important to let therapists know about past injuries or accidents too so they can ensure to not aggravate the affected area.

Before getting a massage always take the time to discuss your medical history, medications and accidents or injuries with your massage therapist. At Elements Massage, highly trained and qualified massage therapists work with you to meet your individual needs based on your goals for each session, as well as your past and current medical history and conditions. Visit www.elementsmassage.com today to find the Elements Massage studio nearest to you.

Minimize Holiday Stress by Not Stuffing Your Calendar

Tue, 18 Nov 2014 07:00:00 -0600

The Thanksgiving turkey may be the most common item that’s stuffed during the holiday, but if you let over-commitments, responsibilities and holiday stress pile up, you may soon find that your personal and professional calendars are bursting at the seams. To help reduce holiday stress and becoming overwhelmed, Elements Massage suggests incorporating the following tips into your holiday routine for a happier and healthier holiday season.

Just Say No

The first step to minimizing holiday stress is to come to terms with the fact that it’s OK for you and your family to not do everything and be everywhere this holiday season. Be OK with saying no and don’t fret over what you’re missing out on. Instead, pick a handful of important events and activities for your family to participate in and focus on fully enjoying these occasions. By making it a priority to pick quality over quantity this holiday season, you and your family will be a lot more thankful and a lot less stressed when you gather next week to celebrate the Thanksgiving holiday.

Focus on What Really Matters

Stress can grow exponentially for you and your family if you get hung up on obsessing over every single detail associated with the holiday. Reduce your stress and your workload by putting less critical responsibilities on hold over the holidays so you can focus on what really matters – friends, family, health and wellness.

Don’t Forget to Relax, Unwind

There is no getting around the fact that holidays are a busy time that can quickly lead to feeling overwhelmed and stressed out. But, instead of holding in all of your holiday stress and running yourself ragged during the holiday season, schedule some time on a regular basis to just relax and unwind. Stopping to take deep breaths throughout the day, meditating at the start or end of your day, meeting up with friends for a weekly coffee date, and getting monthly massages at your local Elements Massage studio are all great ways to minimize holiday stress and prepare yourself both mentally and physically for the hustle and bustle of the holidays.

Therapeutic massage is a medically proven method for supporting your health and wellness during the holidays and throughout the year. The Elements Massage therapeutic approach is designed to match you with the therapist and the specific technique that’s best for your unique health and wellness situation. Visit www.elementsmassage.com today to find the Elements Massage studio nearest to you.

Give Yourself a Time Out: Be a Better You by Taking Care of Yourself First

Tue, 11 Nov 2014 07:00:00 -0600

Everyone gives of themselves in some way, shape or form – whether it’s at work, home or in your community. But, if you don’t take care of yourself first, then your ability to care for others and give your best in all areas of your life can significantly suffer. In honor of National Family Caregivers Month, Elements Massage believes that everyone – especially those committed to caring for a loved one – can benefit from setting time aside on a regular basis to take care of yourself mentally, physically and spiritually.

Release the Guilt

Many people carry around a large burden of guilt when they think about doing something for themselves before giving to others. But, the only way you’re going to be able to continue providing quality support to your friends and family members in the long-term is to release your guilt and make yourself a priority. It isn’t selfish to take care of yourself – it’s necessary to maintain the health and wellness of yourself and your family.

Find Your Passion

When you’re responsible for taking care of a friend or family member who may be ill or injured, it can be a very time-consuming commitment. You may find yourself leaving behind what matters most to you and putting the needs of others in front of you. But, in order for you to provide the best support and care for someone else, it’s important for you to stay passionate about what’s important to you in your life. If you enjoy reading, cooking, volunteering in the community, writing or exercising regularly, identify what your passion is and continue tapping into it to keep the flame burning strong inside you.

Schedule Time to Take Care of Yourself

Caring for a loved one can take its toll on your life in emotional, physical, social and financial ways. To refuel and rejuvenate your mind and body, it’s important to schedule quality downtime for yourself on a regular basis. You can’t expect to be on call 24x7 servicing the needs of others. Take time out to take care of yourself by exercising regularly, re-connecting with friends at local events and scheduling monthly massage therapy sessions to relax, unwind and re-boot your mind, body and soul.

When you book a massage at your local Elements Massage studio, your professional therapist will channel the healing and restorative power of massage to support your overall health and well-being. More than a traditional massage, Elements Massage believes in providing a holistic program that ensures an experience steeped in relaxation and rejuvenation. Visit www.elementsmassage.com today to find the Elements location nearest to you and begin the vital process of taking care of yourself.

Stay Alert on the Road: Tips to Prevent Drowsy Driving

Tue, 04 Nov 2014 07:00:00 -0600

When you’re locked and loaded in the driver’s seat of the car before taking off on a road trip, you’ve probably made sure to pack snacks, drinks and activities for everyone in the vehicle. But, to help ensure that your trip stays safe for you and your passengers, it’s also important to pay attention to the following tips to help prevent drowsy driving from taking over the wheel.

Turn Up the Tunes

Music can be a great tool for helping keep you alert and awake while in the car. If you find yourself getting tired while driving, turn up the tunes and join in with singing the lyrics to awaken your mind and your musical soul.

Stay Engaged

As miles pass by and the scenery starts to look all the same, it can be easy to let your mind wander and your attention to become sidetracked. If you’re traveling with companions, you can keep drowsy driving at bay if you engage in conversation throughout the trip. Or, if traveling alone, make sure to pack some audio books and podcasts to keep your mind engaged during the trip.

Minimize Tension

Sitting in the car for long periods of time can eventually become uncomfortable and stressful to your body’s muscles. To help keep your body in tune as you rack up miles on your vehicle, it’s important to focus on using correct posture while driving by keeping your core tight, shoulders pulled up and back, and arms/elbows loose. And, when you make pit stops along the way, Elements Massage suggests using some basic massage techniques to loosen knots and tension that may build up in your body from being immobile for extended periods of time. Simply applying light pressure and rubbing your sore muscles in a kneading manner can help relieve muscle tension and stress, increase awareness, and ultimately keep drowsy driving from creeping up during your trip.

In an effort to increase awareness of the risks associated with drowsy driving and to help reduce the number of fatigue-related crashes on our nation’s highways and roads, the National Sleep Foundation has established Drowsy Driving Prevention Week® this year on Nov. 2-9. To help make your next trip safer for you, your passengers and others who share the road, Elements Massage suggests implementing these simple tips on your next road trip. And, after you return from your next adventure, make sure to visit your local Elements Massage studio to revive and rejuvenate your tired muscles and mind. Visit www.elementsmassage.com today to find the Elements location nearest to you.

Complement Your Physical Therapy Routine with Massage

Tue, 28 Oct 2014 06:00:00 -0500

If you’ve ever had an injury, surgery or have a future operation planned, one of the most common concerns you probably have is how long you’re going to be in recovery mode. To help enhance your recovery and complement your physical therapy routine post-surgery or post-injury, Elements Massage recommends incorporating regular massage therapy sessions with an experienced therapist into your recovery routine.

Minimize the Toll on Your Body

Getting a massage that focuses on range of motion as soon as your doctor approves after a surgery or injury can help minimize the toll that your body goes through during the actual surgical procedure. Relaxing muscle tension and promoting the healing of tissue around the surgical or injury area, also can be beneficial to speeding up recovery times and helping prevent additional pain.

Enhance Physical Therapy Results

Physical therapy can be a really effective way to build muscle strength, range of motion and functionality after a surgery or injury. But, it can lead to you feeling sore and uncomfortable after working your weakened muscles. And, if you don’t do the homework required after a physical therapy session, then you might not experience the results you are hoping for. Adding massage therapy as another healing element to physical therapy can help recuperate your sore muscles after a physical therapy session, as well as provide an additional designated time to work on promoting muscle elasticity and range of motion.

Full Mind, Body Approach Realizes Best Results

In addition to focusing on the muscles affected directly by an injury or surgery, it is important to address all of the muscles throughout your body that may be compensating for your injured area. It also is important to have an outlet for releasing the mental fatigue and stress associated with your physical event. Massage can help you accomplish both by providing a total mind and body approach to healing, restoring and recuperating after an injury or surgery.

Using soft tissue movements, stretching and working on the muscles around the joints, the highly experienced massage therapists at Elements Massage can help complement your recovery strategy so you’re back to what you love doing in no time. To start adding the power of massage into your physical therapy and recovery routine, visit www.elementsmassage.com today to find the Elements Massage location nearest to you.

ANNOUNCEMENT - Myofascial Release Specialist

Tue, 28 Oct 2014 04:00:00 -0500

ANNOUNCEMENT

Myofascia Release Specialist

Jazmine

Elements Massage Needham is proud to recognize one of our therapists, Jazmine, as a Myofascial Release Specialist.

Since Jazmine initially joined us in January, her clients have been delighted to discover her special talent as a Myofacial Release Specialist. This approach is especially helpful for people who need pain relief or help with immobility as well as overall relaxation because Myofascial Release relaxes contracted muscles, improves blood and lymphatic circulation, and stimulates the stretch reflex in muscles.

Fascia is a thin, tough, elastic type of connective tissue that wraps, supports, and protects most structures within the human body, including muscle. However, when fascia becomes too tight & restricted, it creates a generalized restricting and uncomfortable feeling throughout the body, sometimes in specific areas, creating an internal unbalance and focused pain.

Myofascial Release concentrates the intent and focus of the massage so that the fascia become looser and more pliable, resulting in a dramatic increase in comfort & relaxation.

Relaxation is Key

The most powerful aspect of Jazmine's approach is that she achieves the therapeutic goal by beginning with relaxation. Using medium to light pressure, the muscles and soft tissue relax so that it is no longer resisting the massage. Then, the massage work on the fascia is more effective, allowing for a greater stretch and pliability.

Moreover, those clients who prefer to escape, zone out, and completely relax are especially pleased with Jazmine's relaxation massage. It's a perfect way to de-stress.

Check out our Daily Availabilities

Routine Massage Supports Bone and Joint Health

Tue, 21 Oct 2014 06:00:00 -0500

When your muscles are tight, achy and sore, it is common to turn to massage therapy to help relieve muscle pain and discomfort. But, did you know that massage can also be beneficial to helping relieve pain and soreness associated with common bone and joint conditions? In recognition of National Bone and Joint Awareness Week this month, Elements Massage recommends adding regular massage therapy sessions into your health and wellness routine.

Alleviates Pain

According to the United States Bone and Joint Initiative, bone and joint conditions are the most common cause of severe long-term pain and physical disability worldwide, affecting hundreds of millions of people. While massage in most cases can’t cure common bone and joint conditions, it can improve circulation throughout the body, which in turn can help alleviate the common pain associated with such conditions.

Promotes Functionality

People who suffer from common bone and joint conditions such as arthritis tend to lose range of motion as inflammation builds up in certain joint capsules. Through the use of various massage techniques, pressures and strokes around the inflamed joint area, licensed massage therapists can help improve blood flow, reduce pain, and ultimately improve overall range of motion and functionality.

Research Points to Massage

Research has shown that massage is one of the most popular complementary therapies used by Americans today. And, when it comes to the benefits of massage for bone and joint health, many leading organizations have found routine therapeutic massage to help with relieving pain, improving circulation and increasing range of motion. Some industry findings include:

A 2010 review concluded that massage therapy may help temporarily reduce pain, fatigue, and other symptoms associated with fibromyalgia.
Various recent studies on the effects of massage for arthritis symptoms have found that regular use led to improvements in pain, stiffness, range of motion, hand grip strength and overall function of the joints.
A recent study found that a weekly 60-minute Swedish massage therapy session was beneficial for relieving pain due to osteoarthritis.

Ultimately, massage offers a drug-free, non-invasive and humanistic approach to well-being based on the body's natural ability to heal itself. To start adding the power of massage into your health and wellness routine, visit www.elementsmassage.com today to find the Elements Massage location nearest to you.

Feed Your Muscles to Promote Healthy Healing

Tue, 14 Oct 2014 06:00:00 -0500

The old saying, “You are what you eat,” doesn’t only apply when you’re looking to shed a few pounds. How you fuel your body is also important to how your muscles respond and recover after a vigorous workout or injury. To promote peak muscle performance and improve the body’s healing process, it may be helpful to evaluate your diet so you’re consuming healthy nutrients and reducing/eliminating unhealthy options.

Healthy Foods May Promote Healthy Healing

According to the Associated Bodywork & Massage Professionals (ABMP), inflammation can cause pain and swelling in your body and muscles when your immune system begins the process of healing a wounded or stressed area in your body. To help minimize the effects of inflammation and promote healthy healing, the ABMP suggests making simple changes in your diet by adding the following foods into your nutrition routine.

Cold-Water Fish
Fruits
Vegetables
Whole Grains
High-Fiber Foods

Some Foods Better Left Off the Menu

After adding healthy food options like the above into your diet, it also may be helpful to avoid foods that could potentially increase inflammation. As such, the ABMP suggests avoiding the following foods.

Processed Foods
Red Meat
High-Fat Dairy Products
Sugar
White Foods

In addition to fueling your body with foods to promote overall health and healing, adopting a regular massage therapy routine also can help in increasing the health and wellness of your muscles and mind. For the best massage experience that’s designed to provide a handcrafted and personalized therapeutic session, turn to Elements Massage to promote overall healing for your mind and body. Visit www.elementsmassage.com today to find the Elements location nearest to you.

Source: American Bodywork and Massage Professionals: www.massagetherapy.com/articles/index.php/article_id/1940/Foods-for-a-Healthy-Backa

Wellness Program Video

Sun, 12 Oct 2014 04:00:00 -0500

This video describes the Wellness Program at Elements Massage.

Massage for Fibromyalgia

Sat, 11 Oct 2014 04:00:00 -0500

As one of our clients was recently checking out at the Front Desk, after having a great massage, he asked if massage therapy was helpful for fibromyalgia. He explained that his wife was suffering from the condition, and although she felt reluctant to try massage therapy (for fear of triggering a flare up), he thought that massage must be helpful.

His instincts were right.

Fibromyalgia is one of the most debilitating conditions that an estimated 5.8 million people in the U.S. suffer from. The disease manifests itself in symptoms that involve muscle aches, pain, weakness, and joint stiffness. It also involves unexplained fatigue, making it difficult for patients to move or perform normal daily activities.

Recently, one of our clients in Westford, MA was featured in a write-up focusing on the benefits that she was able to achieve through massage for her fibromyalgia

Elements Massage Westford Client Relies on Weekly Light Pressure Massage to Manage Constant Pain Associated with Fibromyalgia

Another client of ours in Southlake, TX was featured in a similar article in which she told her story about how she was able to gain relief through her massage therapy.

Regular Massage Therapy Increases Quality of Life for Elements Southlake Client who Suffers from Fibromyalgia

The Fibromyalgia Network on Facebook published a note describing the benefits of Massage Therapy for fibromyalgia

Massage Therapy for Fibromyalgia... Does it help your fibro?

The American Massage Therapy Association also published an approved position statement in which Massage Therapy is positioned as an important and helpful part of a treatment plan.

Massage Therapy as Beneficial Part of Integrative Treatment Plan for Fibromyalgia

Massage Today published an article summarizing a recent research article that shows experimental evidence that Massage Therapy improves anxiety levels, quality of sleep, pain, and quality of life compared to a placebo group for fibromyalgia patients who received massage therapy.

Patients with Fibromyalgia Find Comfort in Massage Myofascial Release Therapy

Benefits of Massage-Myofascial Release Therapy on Pain, Anxiety, Quality of Sleep, Depression, and Quality of Life in Patients with Fibromyalgia

For a therapists point of view, the National Fibromyalgia & Chronic Pain Association published this brief piece which offers some opinion & perspective from within the industry.

Massage for Fibromyalgia: A Therapist's Point of View

So, as you can see, from regular massage therapy, there are a lot of people who are getting significant relief from their discomfort associated with fibromyalgia.

Massage for Runners

Wed, 08 Oct 2014 04:00:00 -0500

Research finally reveals just what massages can—and can't—do for runners. Massage for runners is especially effective at reducing delayed onset muscle soreness (DOMS), decreases systemic inflammation, increases immune function, increases muscle repair rate, and decreases cortisol / stress (among other things). This helps runners recover faster so that they are ready to train hard again earlier. Massage also improves runners' gate so they can avoid injury.

"...What we saw suggests that massage could let runners tolerate more training, and harder training, because it would improve their recovery and speed up their ability to go hard two days later,..."

Read Runners World Article >>

Massage 101: Ten Tips to Getting the Best Massage

Tue, 07 Oct 2014 06:00:00 -0500

When you make a commitment to routine massage therapy sessions, you’re committing to a lifestyle that is focused on overall health and wellness. To make sure that you’re getting the best massage every time, Elements Massage suggests adopting the following top ten tips to enhance your massage therapy experience.

Tip No. 1: Set a Goal – Identifying what you want to get out of your massage – relaxation versus rehabilitation – before your session can make a big difference in having a satisfying experience.

Tip No. 2: Experience Counts – If you haven’t found your favorite therapist yet, do some research by reading reviews and calling the local studios in your area to find the best therapist to meet your needs. Every therapist has different types of experience and focus areas so Elements Massage ranks their therapists by pressure levels and expertise so that studios can match their clients with only the best therapists to meet their needs.

Tip No. 3: Speak Up – Communicating with your therapist before your session about how you’re feeling, your medical history and what you expect from the session will help to keep your session focused on your specific goals.

Tip No. 4: Arrive Early – Plan to arrive 15 minutes before your scheduled appointment to give you time to prepare your mind and body for the session.

Tip No. 5: Leave Your Electronics Behind – Getting a massage is one of the few places where you can, and are encouraged, to push distractions aside. Clear your mind by leaving your phone and electronic devices in your car or at home so you can literally unplug during your session.

Tip No. 6: Hydrate Appropriately – It’s important to drink plenty of water before and after your appointment.

Tip No. 7: Remember to Breathe – Relaxing long breaths from your abdomen doesn’t just help you relax mentally during your session, but it also helps your muscles relax as your therapist works out your body’s stiffness and tightness.

Tip No. 8: Provide Feedback – Your massage session should be tailored to your specific needs so make sure to tell your therapist throughout your massage whether he/she is focusing on your tight areas and providing the right amount of pressure.

Tip No. 9: Find Your Comfort Zone – Whether you prefer a heated table, dim lights or a particular kind of music, everything about your massage should be focused on making you feel good and comfortable.

Tip No. 10: Have a Buffer Zone – Schedule extra time after your massage to relax and recuperate your mind and body before you head back into the hustle and bustle of life.

Massage, Stress, and Oxytocin

Fri, 26 Sep 2014 04:00:00 -0500

Can stress kill you? Watch this video and see quick 3-minute summary of its effects, and see the role of oxytocin in your body's way of coping with stress. And guess what? We know that massage reduces stress. As it turns out, it massage increases oxytocin levels in the body.

So... Did you catch that?

Oxytocin decreases the body's negative physiological responses to stress. And oxytocin increases with social interaction.

Would it surprise you to learn that research on the physiological effects of massage has proven that massage increases oxytocin levels and that this in turn reduces stress and other negative physiological effects of stress?

Massage increases oxytocin and reduces adrenocorticotropin hormone in humans. (PubMed); (Alternative Therapies)
Oxytocin: The Hormone of Peace and Trust (Institute for Integrative Healthcare)
The Oxytocin cure: Will Oxytocin cure shyness, autism, and other disorders? (Psychology Today)
Multiple effects of oxytocin on humans, research by Zach, Beavin, et al. (Center for Neuroeconomics Studies)
Regimens: Massage Benefits Are More Than Skin Deep (New York Times)

Weekly Therapeutic Massages Give UFC Fighter the Competitive Edge

Thu, 25 Sep 2014 18:35:00 -0500

Routine massage therapy is essential for keeping your muscles relaxed and healthy when you’re just an average person who regularly works out or competes in local weekend endurance events. But, when you’re a professional UFC fighter like Mirsad Bektic, weekly massages from the Elements Massage Coral Springs studio are essential for him to consistently train hard and successfully compete at such an elite level.

“As a professional athlete, massage isn’t a luxury - it’s a necessity,” says Mirsad. “I use massage first and foremost for recovery to complement my training, as well as to help with preventing injuries. It’s one of my favorite recovery methods because it gives my body and mind time to relax and it helps to make my muscles feel great. It’s not a bad day when you have a really hard practice, but follow it up with a massage afterward.”

Mirsad undergoes intense physical training every day of the week in preparation for his UFC fights. He trains 4-6 hours in the gym Monday through Friday, trains for two hours on Saturday and focuses on flexibility and stretching on Sunday. To help give him a competitive edge over his opponents, Mirsad focuses on not only the work he puts in at the gym each day, but he also values the importance of recovery when he’s not training. In addition to receiving massages 1-2 times per week at Elements Coral Springs, Mirsad also turns to ice bathes, physical therapy and chiropractic treatments as part of his complete recovery regimen.

“Massage keeps the muscles loose and limber, which is what you need to compete professionally,” explains Bradley Rivero, massage therapist at Elements Coral Springs. “During intense training, lactic acid builds up in your muscles, causing them to tighten. Massage helps squeeze out all of the lactic acid so your muscles don’t get locked up, tight and sore. Mirsad comes in for a massage every Saturday afternoon like clockwork because it helps the body recover quicker. He can work out really hard, get a massage to recover and then work out even harder the next day.”

“I just feel the difference in my training after I get a massage,” adds Mirsad. “I feel so relaxed and my muscles feel so refreshed. Sometimes my body gets hard as a rock, but after I go in for a massage my legs feel stronger, my shoulders are more mobile and my neck is a lot looser.”

Even at the young age of 23, Mirsad has realized great success from consistently training hard and focusing on the importance of recovery with massage. After signing a fighting contract with the UFC in March, he’s been knocking out opponents left and right. He is currently 7-0 in his professional MMA career and he trains full time in Coconut Creek, Florida with the American Top Team, which is considered one of the largest and most prestigious MMA gyms in the country.

“I just want to thank everyone at Elements for everything they’ve done to help me during my career in Florida,” continues Mirsad. “Elements is where it’s at.”

Competitive Edge in Sport Fighting with Massage

Thu, 25 Sep 2014 04:00:00 -0500

Routine massage therapy is essential for keeping your muscles relaxed and healthy whether you’re an average person who regularly works out or competes in local weekend endurance events. But, when you’re a professional UFC fighter like Mirsad Bektic, weekly massages from the Elements Therapeutic Massage- Coral Springs are essential for him to consistently train hard and successfully compete at such an elite level.

Woman Power: Be a Healthy, Happy, Fit Female

Tue, 23 Sep 2014 18:25:00 -0500

If you’re planning on dedicating some time and energy to becoming happier, healthier and more fit this fall, the following three tips from Elements Massage can help you get started on living a life of overall health and wellness.

Be the Woman You Want to Be

There are a lot of stereotypes and opinions in society around how women should look, act and feel. But, when you get sucked into living up to society’s unrealistic expectations, you may soon find yourself in an unhealthy state both physically and mentally. To find true happiness built on healthy principles and practices, it’s first important to ignore society’s noise and instead focus on what you’re really passionate about. Take some time to uncover what speaks to your soul and follow that lead to become the strong woman you want to be.

Value Your Health and Well-Being

Make Healthy Choices for You and Your Family

Women have a powerful influence on their families, co-workers and friends. So, if you still feel guilty about making healthy choices for yourself, then think about how your healthy habits will have a positive influence on the important people in your life. Living a happy, healthy and fit lifestyle can make a world of difference for you, your spouse and your kids. Lead by example and see the changes that will transform in your health and your family’s.

Today is a great time to start taking control of your health and fitness. And, you won’t be alone as thousands of women across the country will be participating in tomorrow’s 13^th Annual National Women’s Health and Fitness Day (www.fitnessday.com). As part of the celebration, start taking time out for yourself with a therapeutic, handcrafted and personalized massage at Elements Massage. To find the studio location nearest you, visit www.elementsmassage.com

Trigger Point Therapist Joins Elements Massage Needham

Wed, 17 Sep 2014 04:00:00 -0500

ANNOUNCEMENT

MaryAnn has joined the Elements Massage Needham Studio!

As a trigger point specialist with over 4 years of experience doing massage therapy, she has had lot of success relieving clients of multiple pathologies, such as: migraine, frozen shoulder, TMJ, lower back dysfunctions, sports injuries, and many more. MaryAnn comes to use with training from 360 Neuromuscular Therapy, where she advanced her education and honed her skills. Because of her talent and passion for trigger point work, we are very fortunate to have her as a member of our team.

What's a Trigger Point? A trigger point is a small area of tight muscle, or a knot, that persists over time and radiates pain. This can cause other muscles to become tight, in an attempt to compensate or establish bracing around the trigger point. As this happens, your body can develop a pattern of being off balance. (See also - Trigger Point).

As a brand new therapist on the team, she has lots of availability on her schedule. So, schedule your appointment TODAY!

We have a number of therapists that do Trigger Point:

Lasting Effects: Five Tips to Continue Feeling Great After Your Massage

Tue, 16 Sep 2014 06:00:00 -0500

Receiving a great massage that relaxes your mind, relieves tension from your muscles and rejuvenates your soul can have a lasting effect on your mind and body’s well-being. But, to continue getting the most out of your great massage experience well beyond your session, it can be helpful to adopt some of the following post-massage healthy habits.

Tip No. 1: Take Five

After your therapist leaves the room at the end of your massage, take your time getting off the table. Instead of jumping off the table and running back into the busy world, lie on the table quietly, take a few relaxing deep breaths and just enjoy some peaceful stillness for a few minutes.

Tip No. 2: Clear Your Calendar

If you jump back into your busy, hectic schedule following your massage appointment, you’re going to miss out on enjoying the lasting effects of relaxation and rejuvenation from your massage therapy session. Schedule some downtime following your massage where you can rest, relax and enjoy some quality time with yourself. Taking a nap, reading a book or visiting your favorite coffee shop are nice massage follow-up activities.

Tip No. 3: Drink Plenty of Water

Hydrating your muscles by drinking water after they’ve been worked on during your massage can further help to increase the benefits of bodywork. It’s also a good idea to avoid caffeinated drinks like coffee and tea following a massage, as these drinks can be counterproductive to your hydration efforts.

Tip No. 4: Soak Up the Relaxation

Some of the best homework following a massage to maintain your mind and body’s relaxed state is to take a warm Epsom salt bath. Soaking in Epsom salt water can help to enhance the release of tension and stress from your mind and body, as well as rejuvenate tired and overused muscles.

Tip No. 5: Refuel Your Body

After your muscles have been worked out and relieved of all their tension and stress, it’s important to refuel them with clean healthy food. Get the most out of your massage by feeding your body and muscles with nutrient-rich foods that combine a healthy mix of lean proteins, complex carbohydrates, leafy greens and vegetables, and healthy fats.

For the best massage experience that’s designed to provide a handcrafted and personalized therapeutic session, turn to Elements Massage to relax and unwind your tired mind and body. Elements’ expert certified massage therapists channel the healing and restorative power of massage as a vital component of helping you achieve overall health and wellness. Visit www.elementsmassage.com today to find the Elements location nearest to you.

Aging Gracefully: Tips to Keeping Your Mind, Body Young

Tue, 09 Sep 2014 18:34:00 -0500

As you watch your children or grandchildren grow and begin a new grade at school this year, it’s only natural to start thinking of how you’ve aged over the years and what your future holds as you and your family progress in life. To help slow down some of the effects that naturally occur as you age, Elements Massage offers the following tips to keep your mind and body feeling young.

Stay Active

As you age, you might think you’ll naturally slow down. But, the more active you stay as you reach milestone birthdays, the healthier you can feel physically and the happier you can live mentally. Regular cardio exercise, like walking and riding your bike, not only helps keep your body active and strong, but it can also be great for releasing stress and promoting a more positive attitude. Regular strength and flexibility training is also great for helping keep your posture in line and your mobility flexible, both of which are important factors to aging gracefully.

Keep a Positive State of Mind

Your mind can be one of the weakest muscles in your body if you leave it to wander into negative feelings of self-doubt, self-defeat and low self-esteem. You can only experience true piece of mind when you learn to let go of the negative thoughts and influences in your life. To keep your mind free of negativity and full of youthfulness, take notice and appreciate all of the little things in life. And, remember that age is only a number. You’re only as old as you think you are, so throwback your attitude to your earlier years when you found pleasure in the simpler things in life.

Take Time Out for Yourself

Whether you have children or not, adults are notorious for putting the needs of others before themselves in both personal and professional situations. It is only a matter of time before you’ll experience total burnout if you don’t take time to focus on your own health and well-being. To be the best version of yourself for you, your family and your career, it’s important to designate regular time in your life that’s dedicated to refueling and reinvigorating your mind, body and soul. Monthly massage therapy sessions are great times to do this as massage helps relax and repair your mind and body so you’re prepared to continue running strong in all aspects of your life today and as you age.

As we celebrate Healthy Aging Month throughout September, make it a point this month to take the time to focus on ways to incorporate some of these healthy habits into your daily life. It’s a great time of year to invest in your mind and body’s health and wellness. Elements Massage is here to help. Visit www.elementsmassage.com to find the location nearest to you.

Sciatica Symptoms, Causes, Treatments

Tue, 26 Aug 2014 06:00:00 -0500

Back pain is one of the most common conditions that people suffer from today. But, when you’re talking about experiencing sciatica pain that shoots from your lower back into your glute area and legs, it can be difficult to sit, stand and move around to accomplish your daily tasks. Sciatica pain is becoming so well known that studies show up to 43 percent of people experience this painful condition at some point in their lives.

If you suffer from excruciating pain in your lower back and body area, it’s important to identify the symptoms and causes of your condition so that you can take the appropriate path to treatment.

Sciatica or Piriformis Syndrome: The Symptoms May Be Similar

The sciatic nerve is the largest nerve in the body that starts in the lower back and runs down both legs. Sciatica pain occurs as the result of a spine or disc condition that compresses part of the nerve, causing inflammation, extreme pain and even numbness from the low back down throughout the leg. The most common symptoms of sciatica pain include weakness, numbness and tingling in the low back that radiates down the side of one of your legs. The pain is rarely experienced in both legs and it’s described as a sharp, shooting type of pain, explains Edi Woods, massage therapist at Elements Indianapolis North.

While many people seek relief from sciatica pain symptoms as described above, many may actually be suffering more from a muscular issue, rather than a true sciatic nerve condition. In Woods’ experience, the muscular condition of piriformis syndrome is often more common in people, but may not always be accurately detected, as it can compress the sciatic nerve and imitate pain similar to sciatica.

“I see clients with sciatica-like symptoms frequently in my practice”, explains Woods. “But, from a muscular standard it’s usually more of a piriformis muscle issue than true sciatica. The piriformis muscle is one of our deep lateral hip rotators that extend into the glute area. It can get inflamed, contracted and can compress the sciatic nerve as well. When this happens, it mimics the sciatica condition, which people are more commonly aware of. So, a lot of people may come in saying they have sciatica, but in reality more times than not it’s piriformis syndrome.”

Causes Range from Health Conditions to Activity Induced

True sciatica pain can happen to anyone since any of us can develop a disc disorder like herniation or degeneration. The cause in these long-term conditions could be hereditary or the result of a lifestyle event like an accident or injury that creates prolonged compression on the sciatic nerve. Pregnant women also have a tendency to develop a temporary sciatica condition as the weight from carrying a baby either pinches or puts extra pressure on the sciatic nerve.

But, for the majority of the people that Woods treats who seek relief from what they call sciatica pain, the cause tends to be muscle overuse from runners, walkers, cyclists, etc. who push their bodies through a constant forward leg motion. When this happens, a trigger point develops in the piriformis muscles, which can compress on the sciatic nerve and cause similar sciatica-type symptoms.

“When I have clients who are coming to me with sciatica-type symptoms, I don’t treat the nerves, but rather the muscles that are compressing on the nerve,” explains Woods. “To work on someone with sciatica symptoms, I’m going to first focus on the piriformis muscles, which are located in the middle of each glute, and then move on to the gluteus muscles, hamstrings and sacrum. I prefer to use a mix of trigger point therapy and a stretching routine in all of these areas because everything is connected and pulling on each other.”

Alternative Treatments May Help with Addressing Pain

Since true sciatica is typically the result of a herniated or degenerative disc, the medical community recommends surgery as the number one way to remedy the condition, says Woods. However, there are other ways to address the pain before you get to the surgical table. Woods suggests a mix of heat, ice, pain medications, physical therapy, stretching and regular massage therapy as possible alternative solutions to help alleviate the pain associated with both sciatica and piriformis syndrome. And, contrary to what you might expect, Woods also advises her clients suffering from sciatica symptoms to stay active, continue exercising and stretching. If you stop all activity, the area is more prone to locking up muscularly, compressing on the nerve more and increasing your level of discomfort.

“A lot of people think that they have to have surgery right away if they feel sciatica-type symptoms,” explains Woods. “But, what they’re feeling could actually just be the result of tight piriformis muscles that can be treated by massage therapy sessions that focus on the glutes and lower back areas. Their symptoms can be relieved and they won’t have to have surgery.”

“It’s important for people to realize that sciatica symptoms are something that can be treated with massage in cases when the cause isn’t really a disc issue, but is rather tight piriformis muscles,” concludes Wood.

If you’re experiencing sciatica-like symptoms in your lower back and glute areas, seek the advice of a medical professional to determine whether your symptoms are true sciatica or piriformis syndrome. In both cases, massage therapy can help alleviate pain in both the long-term and short-term. Just realize that you have options when it comes to treatment and make sure to explore all possible diagnosis and treatment plans, advises Woods.

Massage Helps Client Dance her Dream after Surgery

Thu, 21 Aug 2014 16:55:00 -0500

Carla Jennings is a prime example that you’re never too old to pursue your true love and passions. At the age of 58, Carla looked in the mirror and wasn’t happy with the image she saw looking back at her. After raising a family and focusing on providing for others for decades, she decided two years ago that it was time to reinvent herself by quick stepping her way into the Golden Years as she reignited her lifelong passion of ballroom dancing.

“I had danced when I was single, but then I got married and had my daughter,” explains Carla. “Until two years ago, I hadn’t danced for 20 years. In an effort to become a better me, I went back to what I was passionate about, which was ballroom dancing. It took finding something that I truly loved to get me moving again.”

When Carla went back to ballroom dancing after taking a 20-year break, various injuries and issues began to surface as she pushed her body to continue moving forward. One of the most notable injuries was the need for joint replacement surgery in her foot. After undergoing the surgery in September of 2013, her doctors told her that it would take a year for Carla to recover and be able to dance again. But, with regular massage therapy sessions from her beloved massage therapist Victoria Liotta at Elements Northport, Carla was able to defy those predictions and was back to pursuing her dancing dream only nine weeks after surgery.

“I attribute most of my success to Vicki’s innovated massages and movements with me,” shares Carla. “What makes her stand out is that she goes beyond just giving a good massage. After discussing my situation after my surgery and getting to know my body, she did research and came back with suggestions on different approaches we could take to get me back to where I needed to be. Overall, it’s been a partnership of me constantly working out my body and losing weight, while Vicki continues to find new ways to open up my joints, alleviate pain and help me move better.”

Victoria uses a combination of medical message, deep tissue and Swedish approaches with Carla, as well as stretching, during their sessions to help increase her range of motion and loosen tight muscles. Victoria zeros in on where Carla is feeling pain during each particular session and then focuses on all of the tight areas throughout the body that could be contributing to her painful areas. Following Carla’s foot surgery, Victoria really focused on increasing blood flow and breaking up scar tissue to help promote quicker healing.

“The most gratifying part of treating Carla is that she really is now able to do what she loves,” explains Victoria. “It’s so amazing to see her have the courage to continue dancing, especially after her injury, to continue with the treatments and to continue improving how often she’s dancing. It’s tremendous to hear about her dancing three times per week. She’s dancing more now than she was even two months ago.”

Since reinventing herself with ballroom dancing two years ago, Carla has lost 49 pounds, has a new love for life and is accomplishing more in her dance career this second time around than she could ever imagine. Carla currently dances four times per week, for a total of six to eight hours of ballroom dancing, and she performs in showcases with professional ballroom dancers. She also had the opportunity to be a guest dancer at the local community college where her instructor teaches ballroom dancing as part of the physical education curriculum. During her guest dancer debut, she demonstrated how you can take ballroom with you throughout the years and showed the students all of the different levels of dance you can achieve.

“As I turned 60 years old, I’ve been thrilled with where I am at this point in my life and with my dancing,” shares Carla. “The stars have all aligned for me to pursue my dream. I have a great instructor and massage therapy has become an integral part of my journey. I know I will dance better as the result of the massages I receive from Vicki. I’m so grateful that massage allows me to move better and helps me reach all of my goals.”

Looking ahead, Carla’s new personal goal is to lose another 16 pounds before she turns 61 to help increase her fitness level and mobility. When it comes to dancing, she intends to continue dancing multiple times per week and performing in showcase events as they become available. And, Victoria plans to help Carla every step of the way as she continues to pursue her dreams.

Acupressure and Massage can help Relieve Pain, Promote Healing, Restore Balance

Tue, 19 Aug 2014 06:00:00 -0500

From work to family, friends, obligations and society, pressure can be found in all areas of your life. But, not all pressure has to stress you out or weigh you down emotionally. One pressure in particular, acupressure, actually is believed to do the exact opposite. With origins from traditional Chinese medicine, this type of bodywork therapy is most commonly used to release tension and restore energy balance from within the body.

“Acupressure can help relieve pressure in all realms of the body – from emotional to physical and spiritual,” explains Laundra Andoh, massage therapist at Elements Indianapolis North. “I enjoy incorporating acupressure into my massage sessions because I see the effectiveness of it. It’s always so neat to see how the body responds to certain pressure points – almost instantaneously sometimes.”

Acupressure Aligns Meridian Pathways throughout the Body

The underlying theory associated with acupressure is that your body is made up of meridians that provide pathways for energy to flow through. It is believed that energy is the body’s vital life force, most commonly referred to as chi. When a meridian becomes blocked, acupressure can be used to restore balance in the body, prevent illness and relieve pain. By using gentle, but firm, finger pressure, along certain acupressure points, therapists can release the blocked energy within the meridian, promoting energy flow to certain areas of the body. Stimulating these points also can increase the flow of blood and oxygen, as well as trigger the release of endorphins to relieve pain in certain problem areas of the body. The combination of all these reactions can ultimately cause the muscles to relax, which in turn promotes ultimate healing.

“When clients hear about acupressure, they’re a little curious about it because they’ve probably heard about acupuncture, but may not know so much about the other,” explains Andoh. “I’ll help introduce acupressure to people by explaining that acupuncture uses needles to pinpoint certain areas on the body, while acupressure does not. With acupressure, you can press on a particular acupressure point to help relieve pain and pressure like headaches and sinus congestion.”

Common Pressure Points May Help Relieve Common Conditions

Integrating massage and acupressure therapy has been found to not only relieve tension and increase blood circulation, but it also can help strengthen the body’s resistance to disease and aid in healing common mental and physical conditions. Andoh has seen acupressure help reduce pain or trauma in clients, relieve backaches and headaches, and even help with insomnia or chronic fatigue. While there are literally hundreds of pressure points that acupressure professionals can focus on, the most common ones that Andoh suggests include:

The Large Intestine 4 (L14), located in the soft, fleshy web between the thumb and forefinger, can be effective for alleviating headaches and pain.
The Liver 3 (LR3), located in the soft flesh that sits in-between the big toe and second toes, is similar to the L14.
The Spleen 6 (SP6), located about three finger’s width above the inner ankle bone, is a tender area of the lower calf muscle.

Acupressure Precautions are Few, But Still Important

In most cases, acupressure is a safe bodywork modality that has done wonders for many people. But, before you seek acupressure therapy, it’s important to find a practitioner who is licensed and certified, says Andoh. If you have a concern with cancer, arthritis, heart disease or any other chronic condition, it’s always recommended that you consult a doctor before trying any therapy that involves joint or muscle movement. Andoh also suggests that people who are pregnant, have varicose veins, arthritis, spinal injuries or bone disease should use caution when seeking acupressure due to possible complications with these types of conditions.

For the majority of people, acupressure can be an effective bodywork approach to promote overall relaxation and rejuvenation for your mind, body and spirit. If you haven’t tried acupressure before, Andoh suggests giving it a try in your next massage therapy session.

“Everyone’s body is different, so as a therapist I have to listen to what the muscles are saying and create a treatment plan that addresses each person’s specific elements,” shares Andoh. “I think people shouldn’t be afraid to try modalities that may be new or unusual or seems too good to be true. I like to encourage people to try new approaches like acupressure.”

Massage and Mourning: Power of Touch Helps to Relieve Mental, Physical Stress During the Grieving Process

Tue, 12 Aug 2014 06:00:00 -0500

When a family member, friend or loved one passes away, varying degrees of emotional and physical pressure can weigh you down as you deal with grief and mourning for yourself and those around you. To help release some of the common pressure associated with mourning and lift any burden that you might be carrying around, it may be helpful to use massage as a healthy mental, physical and spiritual outlet during your grieving process.

“Massage therapy can provide relief from stress and physical tension,” explains Mary Soto, massage therapist at Elements Massage Park Ridge. “It can alleviate headaches and other areas of pain that come during the grieving process. Massage also can provide comfort and nurturing to one who is in mourning. It can allow someone to have some well-needed quiet time away from the situation. And, it can also help to relax and encourage rest or much needed sleep.”

Mourning Should be an Individual Process

The grieving process can include different stages for everyone that can happen at various times after you’ve lost a loved one. However, no two people will grieve in the same ways and along the same timeline. The process is individual and should be approached in a manner that you’re comfortable with and that meets your specific needs. As you face the emotional and physical challenges that are involved in the process, it’s important to remember to take one step at a time and to not keep feelings bottled up inside.

“Keeping your feelings inside isn’t usually good for the body, mind or spirit,” advises Soto. “There isn’t one right or wrong way to mourn, so everyone should be allowed to grieve on their own terms. As a therapist, I try to always respect and honor my clients’ grieving process. I try to be supportive, comforting and just be present for each person in that particular moment.”

Surrounding yourself with loving and compassionate friends or family members may be helpful for sharing your feelings when you’re ready to connect. Or, if you don’t prefer to express yourself by talking, then writing in a journal can sometimes be a powerful and freeing tool. Finding a quiet place where you can meditate, pray or be still also can help soothe the spirit, as well as seeking the calmness of nature to clear your mind and release your emotions may be helpful.

Power of Touch Can Help Heal Physical Conditions

In addition to the emotional fatigue and pain that is common for someone who is mourning, physical conditions such as headaches, body and joint aches, and insomnia also can be present during the grieving process. Releasing physical pain and tension with massage can not only help to make your body feel better, it also can be beneficial for improving your mental state. When your body isn’t in pain and you feel better physically, your mental outlook on life can in turn lead toward a more positive nature. Mental and physical health go hand-in-hand throughout your daily life, but it’s important to especially focus on both during the grieving process. The two can feed off of each other negatively if both aren’t addressed, or they both can work together to promote healing and rejuvenation. And, the power of massage can be a powerful tool for helping bring together a more harmonious state of mental and physical health.

Emotional Releases Can Lead to a Healing Heart

As you embark on the journey of healing a hurting heart, regular massage therapy sessions that focus on nurturing your mind, body and spirit can lead to powerful results. Soto recommends seeking a massage that combines a mix of relaxing Swedish strokes with some lighter level deep tissue work to not only soothe the mind and body, but to pull out any heavy energy that you may be carrying around and to put forth more peaceful and compassionate energy. As time progresses, it may be appropriate to add in some deeper work, stretching and mobilization techniques to open up blocked energy areas and alleviate more of the physical manifestations that may be present during your grieving process.

“My clients have appreciated the quiet moments and the nurturing that comes with the massage,” shares Soto. “There is often a sense of peacefulness and a feeling of being lighter as if a heavy burden was lifted in the moment.”

“Overall, I believe massage provides a wonderful way to receive comfort and nurturing in a quiet setting and in a non-judgmental way,” continues Soto. “If the client needs a moment to cry on the table, I will stop and offer my hand or simply step back until they are ready to receive again. With permission, I will often give my client a big, reassuring hug and offer my most sincere condolences and my most nurturing and comforting work to help them along in their process.”

Boost Immunity with Massage

Mon, 11 Aug 2014 04:00:00 -0500

Massage therapy has been used for thousands of years to promote health and well-being. It’s a holistic approach to healing that not only addresses problem areas, but also treats the body as a whole. The benefits of massage go way beyond the immediate bliss we enjoy!

A study from the New York Times determined that a single session of Swedish massage produced measurable biological changes. Volunteers who received a 45-minute Swedish massage experienced:

Decreased levels of the stress hormone cortisol. Stress, particularly chronic stress that continues over long periods of time, is one of the major causes of illness and disease. It breaks down our bodies little by little and makes us more susceptible to getting sick
Decreased levels of arginine vasopressin, a hormone that can increase cortisol production
Increased number of lymphocytes, the white blood cells that fight off infection

Adopted from Boost Your Immunity with Massage

Elements Woodlands Client Experiences Relief from Swelling, Discomfort, Stress with Regular Pre-Natal Massage

Thu, 07 Aug 2014 21:16:00 -0500

When Pamela Roesner tells people that she can’t meet with them until after her massage or that she has to head out early for her pre-natal massage appointment, she is most commonly met with looks of disbelief and apprehension from her friends, family and co-workers. With various information and studies outlining the benefits of massage during pregnancy, Pamela has been surprised by how many people falsely warn her that getting a massage while she’s pregnant isn’t a good choice for mom and the baby. In actuality, though, regular pre-natal massage appointments with Jo Baker, massage therapist at Elements Woodlands, has been an integral part of Pamela’s pregnancy routine since she was 16 weeks pregnant. It’s been a great choice for promoting health and wellness for both her and the baby during her pregnancy.

“I think more people than not are skeptical about getting massages while they’re pregnant,” shares Pamela. “Many people are in disbelief when I tell them I’m getting a massage. After my first trimester, I started reading about some of the great benefits of massage during pregnancy and I’m so glad that I decided to look into it. Massage is perfectly fine during pregnancy and if anything, it just makes you feel so much better.”

As she prepares to give birth to her bundle of joy due on August 12, Pamela attests to the multiple benefits she’s experienced with massage. From helping to relieve the swelling in her feet, discomfort in her mid-back and the everyday stress she endures at her fast-paced job, getting regular massages every three weeks has helped Pamela’s pregnancy be more comfortable, tolerable and less stressful.

“You don’t have to suffer through the uncomfortable aches and pains associated with pregnancy,” advises Pamela. “There is a way to get some relief and that way is through regular massage. I will definitely continue getting massages after the baby is born and during my future pregnancies.”

From their first massage session, Jo and Pamela clicked as far as personalities and approaches are concerned. Jo appreciates that Pamela is so in tune with her body and works with her to pinpoint the painful areas that need to be worked on during each session. Pamela enjoys that Jo is invested in making sure that she is comfortable during the session – whether that includes using a body pillow, wedge or a side lying set up on the massage table – and that she takes the time to check in with Pamela before, during and after the session. Although Pamela’s main purpose for getting massages from Jo is to help with relieving the common aches, pains and conditions associated with pregnancy, she also has enjoyed the relaxation component associated with massage.

“On her first visit, Pamela expressed to me that she had a very stressful job,” explains Jo. “She had knots in her shoulders, her IT bands were hurting and she was having swelling in her ankles off and on. Throughout her visits I have seen her become less stressed and she has worked hard on upping her water intake. I feel very connected and close with Pamela, as I do with all of my pre-natal clients. The baby kicks quite often as I work on Pamela and I still get a ‘kick’ out of that each time!”

As Pamela’s pregnancy has progressed each week and her body has changed in shape and size throughout the different trimesters, Pamela’s aches and pains have changed as well. She finds great value in the fact that Jo customizes each of her massage sessions depending on what aches and pains Pamela’s feeling, as well as the stage she’s in during her pregnancy. At the start of her third trimester, Pamela started having mid-back pain that was debilitating, even when she was just sitting in her chair at work. After only two sessions of Jo focusing on Pamela’s back area, Pamela’s pain was relieved, allowing her to continue living and working pain-free again.

“Jo worked with me on my swelling when I first went into Elements and always has listened to any of the issues or problems I was having during my pregnancy,” shared Pamela. “Whether my feet are swollen, I have back pain or I’m stressed out about my job, Jo focuses on what I need her to at the time of my session.”

“Absolutely, hands down, I don’t see anything wrong with getting a massage while you’re pregnant,” continues Pamela. “It’s important to find a therapist that you connect with, that you can trust and that listens to you. When mom feels better, baby feels better.”

Massage Provides Pain Relief for Common Allergy Symptoms

Tue, 05 Aug 2014 06:00:00 -0500

When the seasons change and your eyes become puffy, your nose fills with congestion and you’re plagued with sneezing, coughing and headaches, your first response to these common allergy season symptoms may be to reach for over-the-counter antihistamine or steroid medications. But, if you’d rather find comfort taking a non-medication route, then turning to massage may prove to help you find relief and reprieve from the uncomfortable side effects associated with allergies.

Provides Non-Medication Alternative to Relieve Allergy Symptoms

Although the cause of allergies can be from a variety of different sources, the most common allergies that Desiray Salchow, massage therapist at Elements Florence, works with, on most of her clients, are ones that stem from seasonal changes in pollen and other outdoor elements. While massage can’t eliminate a person’s allergy to a specific element, it can be a very effective approach to managing allergy symptoms. According to the American Massage Therapy Association, the power of massage to relieve the common symptoms associated with allergies comes from the therapy’s ability to reduce stress, increase circulation, release muscle tension and reprogram the body’s panic reaction when it comes into contact with an allergic element.

Facial Massage Promotes Drainage, Pressure Relief

The most common massage approach that Salchow uses when her clients complain from allergy symptoms is a 20-25 minute facial massage that is most commonly known as a sinus drain. It’s important to start a facial massage by placing a warm towel around the forehead, bridge of nose and around the eye area to soften up the muscles and prepare them for the start of the massage. After the muscles are relaxed, Salchow will begin with soft massage strokes on the forehead that push in from the middle to start moving the common congestion that resides in the forehead area.

By gently applying gentle circular pressure on sinus pressure points around the forehead, eyeballs, the bridge of the nose, the sides of the nose near the nostrils and in the area where the jawbone meets with the ear, Salchow can help release the sinus pressure that builds up in her clients’ face and head area. In addition to loosening the pressure in the facial area where you tend to mostly feel the effects of allergies, it also is important for your therapist to loosen the muscles in your neck, especially the ones that attach from your jawbone to your clavicle, to help promote drainage after the sinus pressure is released in the forehead area.

“Some people can get knots or inflammation that builds up along the neck area so you want to massage those muscles by just pinching or doing little circular movements from behind the ear all the way down to the clavicle,” explains Salchow. “You can almost feel the inflammation go away by the end of a session after some stretching and some massage. You just want to make sure after doing the facial massage or hitting those sinus pressure points that the sinuses will be able to drain properly.”

Benefits of Massage Can Have Lasting Positive Results

After receiving a facial massage, many of Salchow’s clients will experience relief from their allergy symptoms for up to two to three weeks. Salchow will show her clients specific pressure points around their eyes, nose and forehead area that they can apply gentle pressure to for relief in-between sessions if they experience sinus pressure or headache tension before they come in for their next massage. She also suggests using essential oils such as peppermint or eucalyptus to help with allergy relief, as long as the scent doesn’t aggravate your allergies. And, as with any type of massage, Salchow definitely suggests drinking an adequate amount of water after a sinus draining massage to help flush out the congestion in your body.

“Massage is getting more common for people who suffer from allergies, but I wish more people would give massage a chance because a lot of people are so skeptical of it,” explains Salchow. “It can be a great alternative to medicine and can be a great way to help alleviate any pressure or pain you’re feeling from allergies.”

Elements Edina Client Turns to Massage to Release Tension, Promote Relaxation, Take Time Out for Himself

Thu, 31 Jul 2014 16:56:00 -0500

Massage is known for providing pain relief, muscle relaxation and rejuvenation for various diseases, conditions and injuries. But, you don’t have to suffer from a major ailment to enjoy the many benefits associated with massage. Albert Jordan, for instance, leads a pretty typical lifestyle where he works in an office, likes to play golf in the summer and exercises when time allows. To help relieve the daily pressures, stress and muscle tension that builds up over time, Albert turns to regular massage therapy sessions for relaxation and relief.

“You don’t even have to have anything wrong with you to get all of the benefits of massage,” explains Albert. “It’s a way to cope with life and everything we all deal with every day. I not only get massages for relaxation, but it also helps with range of motion when I golf in the summer and if I’ve been working out, it’s a good opportunity to get extra attention in my sore muscles as well.”

Working in the healthcare industry, Albert is seeing the trend move toward a more holistic approach to health and wellness. On an intellectual level, he understands and appreciates that massage helps the body heal and repair by increasing circulation, releasing tension and promoting relaxation. Personally, Albert uses massage as a beneficial treatment to take care of himself both mentally and physically.

“You’re a lot more effective person and better off in your life if you take time out for yourself,” shares Albert. “I think that if you go and get just one massage, then you’ll get hooked. You just need to go once, have trust in the process and find a good therapist that listens to what you need.”

“Overall, my experience at Elements has been great because all of the therapists are attentive to not only what I’m saying, but also to what I’m not saying. They also pay attention to how my body reacts during the session,” continues Albert.

Albert specifically enjoys deeper pressure massage that focuses on his shoulders, traps, neck and back areas – all of which are areas that tend to collect a lot of tension and stress. Albert has visited various Elements studios over the years, but most recently he enjoys receiving massages from Callan Hegge, massage therapist at Elements Edina, who uses a mix of deep tissue massage and Swedish relaxation techniques to loosen Albert’s muscles, while relaxing his mind.

“Most people don’t have enough body awareness about themselves and massage can really help with that too,” explains Callan. “You really start to know and feel what’s going on with yourself when you have someone working on you. Massage gives you the pause in life to let you have someone else give you a new perspective on what your body may be going through.”

After receiving a relaxing massage from Callan, Albert also tries to schedule downtime after his session to have some quiet time for himself. Even if it’s just listening to music in a quiet setting, he finds value in finding time for stillness in his life. And, following a massage seems to be a great time to incorporate a state of stillness and quiet time.

“I try to spend time in a quiet place on a regular basis,” shares Albert. “I try to set up my massage so I have a window outside of the appointment to have some quiet time right after. In doing that, I get more bang for the buck. You’re already in a place where your body is relaxed and more receptive to being in that type of quiet state.”

Going forward, Albert will continue to look forward to receiving massages from Callan so he can take time out for himself to reset his mind, loosen his muscles and enjoy the overall benefits of regular relaxing massage therapy sessions.

Summer Activity Series: Massage and Cycling

Tue, 29 Jul 2014 06:00:00 -0500

Riding a bicycle is one of the most popular childhood pastimes. The freedom of biking down the sidewalk to your best friend’s house and the wind breezing past your face with every pedal are what childhood memories are made of.

But, when you hop on a two-wheeler now as an adult for a family stroll around the neighborhood, to commute to work or even to train and compete for an endurance event, you’re often only left with memories of muscle soreness, ligament strains and injury pains. To make your adult cycling experiences more enjoyable and to help you meet your cycling goals, the following training tactics will help keep you cruising strong as you peddle down memory lane on your favorite roads or trails.

Stretch It Out

The majority of the cycling clients that Marty Smith, massage therapist at Elements Massage The Woodlands, sees have extremely tight muscles, especially in the glutes, hamstrings, quadriceps and calves areas. The common denominator among many of Smith’s cycling clients is that the majority of them don’t stretch regularly. If they do stretch, they typically focus on warm-up stretching, missing a huge opportunity to increase their flexibility and blood circulation with after-exercise stretching. If you’re working out and cycling almost every day, it’s important to incorporate a separate stretching routine in addition to your regular exercise to keep your muscles healthy, limber and prepared to bike as far and as long as you want to go.

“The biggest thing I see with cyclists is that a lot of them religiously work out every day, but they really don’t like to stretch,” explains Smith. “A lot of times when your muscles start getting tight, you pretty much reduce the blood flowing to the muscles, so stretching after cycling can not only help to loosen up the muscles, but also help get blood flowing again. In cases when people have extremely tight muscles, massage alone isn’t really going to help these types of people. So, it’s important to incorporate a mixture of stretching and massage into your training, as well as during our massage therapy sessions.”

Pay Attention to Posture

Besides adding tightness to the muscles below your waist, cycling also can have a negative effect on the shoulder and neck area from sustaining a forward leaning position on your handlebars, especially the longer and harder you ride your bike. When you’re looking down for a long period of time, your neck and back muscles can begin to start hurting because you’re causing those muscles to stretch out of their neutral, relaxed state. The average weight of the human head is between 13-15 pounds, Smith says, so your neck muscles, already strained from looking down and over your handlebars, will actually try to tighten to pull your head back and relieve the pinching sensation in your neck. As such, it’s important to pay attention to proper posture on and off your bike so that you can maintain the proper natural positioning of your neck, spine and back.

“Your body is actually built to maintain proper posture and alignment,” explains Smith. “The more your body is out of alignment, the tighter the muscles are going to get. I’ve come to the conclusion that most people who complain of aches and pains aren’t usually related to an accident or any type of disease. It’s usually the result of poor posture and tight muscles.”

Adjust Your Gears

There are a lot of mechanical components and adjustments associated with cycling. To get the most out of your biking experience, your body and muscles need to be in proper position as you conquer mile after mile. To help minimize the common glute and lower back tension associated with cycling, Smith advises that you adjust your seat properly according to the type of bike you have and to your height. The same goes for the upper body – you need to adjust your handlebars appropriately to reduce the strain and pain in your shoulders and neck. If not, your muscles are going to compensate for the misalignment, creating extra muscle tension and increasing your risk of injury.

Re-Program Your Muscles to Reduce Injuries

Tight and sore muscles don’t feel good and can cause you to endure a lot of pain, but tight muscles also can end up causing season ending injuries if they aren’t addressed appropriately. A lot of times when your muscles are extremely tight, you lose range of motion in that particular part of your body. If the muscles are tight like a rope and you’re pushing your body to get full range of motion in a certain area, you’re going to eventually end up tearing either a ligament or tendon – whichever one is the weakest – due to all of the tension built up in the muscles. If you’re muscles are looser, they’re more like a rubber band that is able to bend and move in the manner you need them to perform.

Regular massage therapy is a good start to keeping your muscles loose and reducing the risk of injuries. Depending on the amount of miles you’re riding each week, Smith suggests coming in for massage at least once a month, if not twice a month during higher mileage weeks. If you don’t change up your habits and approaches to cycling and recovery between massages, then you will continue to suffer from tight, sore, injury-prone muscles.

“Getting a massage is actually starting the process of loosening the muscles and re-programming them to be flexible and limber,” explains Smith. “but, if you just go back to the same habits or the same environment that causes tension and tightness to build up in your muscles, then you’re just going to go back to feeling the same way you did before you had a massage.”

“Instead, it can be much more beneficial if you work on posture, stretching, making sure that you drink plenty of water and soaking in Epsom salt baths in-between massage sessions to help keep your muscles loose and flexible all season long,” concludes Smith.

Sports Massage Integral Training Tool for Ironman Athlete

Thu, 24 Jul 2014 17:17:00 -0500

Training for an endurance event at any level or distance can be taxing to both your mind and body. But, when you’re training for an Ironman – one of the longest and hardest endurance events around – you have to use many tools and tactics to not only get through the vigorous training, but to compete at your desired level as well. Jennifer Hills, a triathlete who is training for her second Ironman race in mid-August in Quebec, Canada, enlists the help of an experienced coach with a detailed training plan, as well as a veteran sports massage therapist, to keep her going strong during her intense swim, bike and run training sessions as she prepares to compete her best on race day.

“I absolutely love my Elements massage therapist,” exclaims Jennifer. “I definitely believe that massage with Mark has helped get me through the training process without any major problems. It’s such a rigid, time consuming and exhausting time that can include six to nine months of pretty intense workouts. So, going to someone for massages who knows what he’s doing has allowed me to get through it all without injuries.”

With a massage studio geared toward providing bodywork for many of Colorado’s triathlon, marathon and various other endurance athletes, Mark Mills, studio owner and massage therapist at Elements Massage Boulder, prides himself in being able to relate with what his clients are putting themselves through both physically and mentally as they train and compete. Mark uses his personal experience of being a competitive long distance runner for 30 years and his 26 years of massage therapy expertise to give clients like Jennifer an extra competitive edge by helping them keep their muscles tuned up and their minds strong throughout the training process.

“I understand athletes,” explains Mark. “My body has been through it just like theirs and I know what it takes to train and compete at a high level. Jennifer is training for an Ironman and I ran 100 mile trail races in the mountains so the training isn’t exactly the same. But, anytime you do endurance training, you’re out there beating your body up day-in and day-out. I have a unique perspective on not only what it takes mentally and physically to do that, but also the toll it takes on your body. In order to train at that level, you absolutely need bodywork. It’s a critical piece to keep athletes like Jennifer going strong.”

Getting massages from Mark is such an integral part of Jennifer’s training program that she drives three hours each month from the Colorado mountain community of Glenwood Springs for a two-hour bodywork session at Elements Boulder. Mark tailors each of Jennifer’s sessions to address the specific muscle groups that pertain to her training and how her body feels at the time of the massage. Overall, he focuses on providing a full body deep tissue, cleansing and circulatory enhancing massage that feeds Jennifer’s muscles, which are getting pushed to the limit during her strenuous training sessions. The name of the game is all about increasing circulation and blood flow through the muscles to keep Jennifer’s body healthy and strong.

“If you want to train, perform and compete at a high level, you really need to give yourself the extra edge to keep yourself healthy,” explains Mark. “Massage is that extra edge. It gives you the extra 10-20 percent to really go the distance.”

“Doing monthly massages has helped me to prevent injuries, deal with stress and it gives me something to look forward to during my training sessions,” reflects Jennifer. “Mark knows so much about the body and it’s absolutely amazing how he knows exactly what to do to work on the certain areas of my body that are bothering me each time I get a massage. Massage has made the whole training process a more enjoyable experience compared to if I was in pain or had tight muscles all the time.”

In addition to the physical benefits that Jennifer experiences from receiving routine massages, she also values the mental and emotional benefits that massage provides for her. Jennifer strives to stay mentally healthy during her training by allowing herself time with friends and family and trying not to take things too seriously. She also thinks it’s important to reward yourself and to find things you enjoy doing.

“We only have one life to live so you might as well find things that you find pleasure from,” shares Jennifer. “For me, that includes having a good cup of coffee in the morning and enjoying regular massages. When I’m training for a race, it’s also really important to find a balance between life, work, training schedules and having the support of friends and family. I think that keeping myself mentally healthy during training will help to carry over on race day.”

Jennifer will test her training in only a few short weeks when she pushes her mind and body to go the distance in the upcoming Ironman North American Championship in Mont-Tremblant, Quebec where she will swim 2.4 miles, bike 112 miles and run a complete marathon (26.2 miles) to the finish. At this point, she’s put in all of the hard work and she’ll start her final preparations next week when she goes in to see Mark for one last massage before she lines up to start the Ironman race.

“I think training for an Ironman is about more than the race itself,” explains Jennifer. “It allows you to see your own strengths and to have confidence in yourself that you can get through the difficult parts in your life. To me, that’s what training is all about and why I chose to do a second Ironman race. I wanted to give myself some of that strength I was looking for.”

Race day will be Jennifer’s reward for the long journey she’s traveled and the miles she’s put in to get there. Good luck Jennifer! We will be cheering for you!

Summer Activity Series: Massage & Running

Tue, 22 Jul 2014 17:41:00 -0500

Running is becoming one of the most popular forms of cardio exercise due to its low cost, simplicity and readily available access to people of all ages and abilities. The only things you need to go out for a run is a pair of shoes, a path (concrete, asphalt, trail, etc.) and the desire to run like the wind. But, if you have plans to run like Forest Gump and make running a lifetime adventure, it’s important to maintain the health of your muscles and mind while you traverse the landscape logging your miles.

Routine Training Regimens Bring Home Results

Whether you’re a recreational runner or you compete in specific distances, following a training program is essential to maintaining the ability to run injury-free for as long as you desire. A training program can be as simple as running two-to-three miles twice a week or as detailed as running a specific number of miles each day and each week to ensure that you’ve logged enough miles before your next race. Either way, it’s important to complement your running days with recovery days each week and schedule regular massages into your training plan.

“Definitely get a training program in place and fit the massage into the training schedule where it makes sense,” advises Joseph Barrett, massage therapist at Elements Glendale. “Getting a massage on your day of recovery or on your rest day where you’re just going to do something like a core workout is a good idea. I recommend massages every two weeks to my running clients, even if they’re just running a 5k for fun on the weekends. Massage helps keep your body straight so you can get the proper rest and recovery. You can’t sleep well if you’re all knotted up.”

If you’re training for a specific distance like a 5k, 10k, half marathon or even a marathon, Barrett advises his clients to take it slow and only increase mileage by a maximum of 10 percent per week. And, it’s always important to get your long run in each week of your training so both your mind and body are conditioned properly and ready to perform on race day.

“You don’t have to live by your training program 100 percent, but it’s important to have one in place that is geared toward helping you accomplish your running goals and distances,” says Barrett. “You can definitely take a cheat day here and there, but always get your long runs in and then get a massage afterward. Don’t cut the long run out of your training.”

Speed, Strength Comes from Limber, Relaxed Muscles

After you set your training plan and start the process of building up mileage and endurance, taking care of your body’s muscles should be one of your top concerns. Although a lot of a runner’s focus is on propelling the legs in a forward motion, the most successful runners acknowledge and appreciate the impact that is absorbed throughout their entire bodies as they complete mile after mile. In Barrett’s experience, personally as a runner for 10 years and working with others in the sport for four years, he finds that runners have the most problems in the hips, quads, hamstrings and calf muscle areas. He also finds that it’s important for runners to release their pectoral muscles to help with lung capacity, posture and to make sure that the spine is in line so the body can run and recover in the most relaxed state possible.

Free Your Mind to Conquer More Miles

Running a successful race, or continuing through a prolonged period of training, takes more than physical strength and endurance. Running takes a certain level of mental strength to keep you running strong when your feet and legs ache, your breath get short and you reach a level of exhaustion that most runners refer to as “hitting the wall” or “bonking.” More times than not running requires mind over matter while you complete new distances, making it important to take a mental time out throughout your running regimen to revive and recuperate your state of mind.

“I think at mile 10 or mile 12 of a long distance run like a marathon, there’s just a new definition of the word pain,” explains Barrett. “It just takes on a whole new meaning. It’s pretty intense and it takes a lot of mental strength to make it through to the end.”

There can be mental challenges before you even hit the road. Runners can be apprehensive about even lacing up their shoes and getting out the door each day to train, as well as stress out about whether they’re fueling appropriately, sleeping enough and doing all of the right things to run their best. Regular massage can help you take a step back from the mind games of running so you can focus on visualizing the successful completion of your run.

“Any time in running, but especially before a big race, the first thing you do is review in your mind what you’ve eaten and then you go through the past week in your mind,” shares Barrett. “It can be very daunting and very overwhelming. Even 24 hours before a big run, I tend to get really nervous about whether I’ve fueled correctly and if I’m going to make it. Getting a light massage leading up to your race can help loosen your muscles, but also help your mind to relax and let go.”

Whether you’re a seasoned runner or a newbie to the sport, it’s best to approach your goals one step at a time. Enlist the help of other runners, as well as a seasoned sports massage therapist like Barrett, to help guide and support you throughout your running journey. The more you listen to your body and take care of it during the training, the better results you’ll experience during your lifetime of running.

Massage Therapy Mitigates Medication Side Effects

Mon, 21 Jul 2014 04:00:00 -0500

As a highly active business owner, Diana Dannelly lives an always on-the-go type of lifestyle. She doesn’t have time to deal with the knots and stiffness that can occupy her body due to the side effects from a regular medicine that she needs to take. To manage the severe pain that she can experience from the buildup of muscle knots, Diana turns to regular monthly massages at Elements Massage San Mateo.

Sports Massage Keeps Motorcyclists on Track

Mon, 21 Jul 2014 04:00:00 -0500

Sports massage is not just for the weekend warrior, read how sports massage is helping to "Keep Motorcyclists on Track" at the Superbike World Championship.

Massage helps the riders before and after they compete. Imagine what it can do for you!

Massage and Seasonal Allergies

Sun, 20 Jul 2014 04:00:00 -0500

We said it before. Massage therapy can be an effective way to address allergies. Recently the American Massage Therapy Association (AMTA) posted a blog article saying so, too.

Via its influence on stress reduction, seasonal allergy symptoms may be relieved through massage therapy.

Read AMTA Massage Article >>

Active Business Owner Turns to Elements Massage for Pain Relief, Relaxation

Thu, 17 Jul 2014 18:37:00 -0500

“Because I work at a desk and take a medication that causes muscle stiffness as its main side effect I need massages often just to feel normal,” explains Diana. “Even though I am young and fit, I get so sore so easily and spa and chiropractic massages are too pricy to go as often as I need to.”

Diana has been a member at the Elements San Mateo studio since it opened a little over a year ago. She appreciates the consistency and affordability of the Elements membership program, and she has been happy with the experienced and professional therapists that she has received massages from at the San Mateo studio. She often upgrades to do an additional 30 minutes during her monthly sessions so that her therapist can spend a little extra time unlocking her tight knots and loosening her stressed out muscles.

“Sometimes I am in so much pain that it hurts to lift an arm or turn my head,” explains Diana. “My favorite part of the massage is when the therapist is working out the knots because even though it’s painful, it’s a good pain because I know I will feel so much better as soon as I wake up the next day.”

Diana knows when she’s receiving a great massage from an experienced therapist when the therapist spends the time during her session targeting her specific painful areas, rather than giving her a bubble gum massage all over body. Diana has received massages from other massage studios in the industry, that have membership programs similar to Elements, but she has consistently been disappointed by the level of expertise of their therapists, says Diana. The Elements way of providing the best custom therapeutic massage, that address the specific needs of each client, is what has kept Diana a satisfied client. Diana continues to rely on the therapists at the Elements San Mateo studio to help manage her muscle pain.

“I’ve tried several therapists at Elements and they all work on my specific problem areas,” explains Diana. “I love Elements because every massage is custom tailored.”

Although pain relief is the primary reason that Diana seeks out regular massage, she also enjoys the relaxation aspect of her massages too. Since she often doesn’t get much down time as a business owner who runs a high-energy business, being able to totally relax and unwind her body and mind during a massage is priceless.

“As a business owner, I am super high energy and very social all day,” says Diana. “It’s nice to wind down on the table and have all of your thoughts just drift away.”

“Massage is such an important part of my life that I couldn’t function without it,” concludes Diana.

Summer Activity Series: Massage and Golf

Tue, 15 Jul 2014 06:00:00 -0500

Freshly trimmed fairways, rolling greens and strategically placed water obstructions are key elements to the common outdoor summer playground known as a golf course. Whether you’re an avid athlete or a weekend warrior business executive who’s looking to get some relief from your daily desk jockey job, the low impact sport of golf can still put a toll on your body if you don’t prepare appropriately before a round and respect the importance of proper recovery after you play. Incorporating massage into your summer golfing routine can help you play like the pros, while enjoying many games this season of 18 holes.

Smooth, Strong Swings Come from Relaxed, Flexible Muscles

Golf is a complex sport that requires a degree of strength to power a drive down the fairway, as well as a level of finesse and accuracy to smoothly chip and putt your ball into the hole. The success of both types of swings, though, is reliant on having loose, flexible upper body muscles in your neck, shoulders and arms.

“It’s important for golfers to focus on keeping their upper body loose by making sure that their shoulders are down and back,” explains Rhonda Immergluck, massage therapist at Elements Palatine. “They also need to focus on breathing through their diaphragm so they’re standing up straight as they walk the course and remain steady during their swing.”

“Massage can help golfers with their game by getting the blood circulating and flowing through their muscles,” continues Immergluck. “This helps to loosen everything up so you can remain loose when you’re going for that swing and so that you’re not stiff after a game.”

Loose Lower Body Leads to Increased Stamina, Longevity

While much attention is paid to a golfer’s swing, the sport also requires a strong, solid foundation to ensure an accurate and powerful stroke on the ball. If you walk the course like the professionals, then your legs can experience extra strain and pain if they’re more used to sitting under a desk every day and aren’t as used to being physically active. Immergluck suggests that golfers incorporate daily activity into their routine, like walking regularly when they aren’t on the course, as well as stretching and drinking enough water, to ensure that your legs can withstand completing 18 holes of golf without getting fatigued, cramped or even injured.

“Going from sitting at your desk all day to suddenly playing 18 holes of golf can put your body’s muscles into shock,” warns Immergluck. “It’s like going from zero to sixty and your body doesn’t know what to do. Regular exercise to get your heart pumping, even if it’s just walking or light lifting, as well stretching before and after your golf game can make a big difference in keeping your legs strong and injury-free throughout the season.”

Dial in the Mental Game to Meet Your Golfing Goals

When golfers step up to the tee box to drive their ball as far as they can with pristine accuracy, they require mental clarity, focus and attention unlike any other athlete. One second of distraction can make the difference between hitting the fairway or landing your ball off course into a sand pit or water area. Massage can help golfers prepare for the mental component of the game by allowing you to turn everything off while you’re relaxing on the table and clearing your mind from any stress that may be hanging around since your last golf game.

“The mental part of golf is a huge component to the game,” explains Immergluck. “Massage can be a great tool for golfers to just stop everything, relax and focus only on their breathing. This can help golfers get their minds to where they’re supposed to be either before a tournament or after.”

If you’re looking to take your golf game to new levels this season, or just want to enjoy a weekend game or two without feeling sore for the rest of the week, it can be helpful to include massage into your overall approach to golfing. “The best approach is to see your therapist before your next round of golf to prepare your muscles for the game,” suggests Immergluck. “Then, follow up after the round for a deeper sports massage with stretching to help enhance and speed up your muscles’ recovery period. In both cases, you’ll notice a difference in how your mind and body feels on and off the course.”

Elements San Antonio Client Chooses Massage Over Surgery, Medications to Address Chronic Pain, Live a Pain-Free Lifestyle

Thu, 10 Jul 2014 06:00:00 -0500

When you’re plagued with constant debilitating pain that affects your everyday functionality and ability to perform your job’s duties, you don’t want to hear from your doctors that your only options for pain relief are to undergo an unpleasant surgical procedure with unfavorable side effects or to just try and tolerate the pain for as long as you can. For Stephanie Condron, those were the only options presented to her for relieving the neuropathy in her heel from an arthritic condition that caused a burning pain when she walked, sat or drove.

“My heel pain was diagnosed as having severe arthritis in my big toe joint,” explains Stephanie. “The inflammation in this area was compressing the nerve so I had a burning numbness from my big toe, through my heel and foot. This caused constant severe pain that was distracting, but I just kept trying to put it off because I didn’t want to have surgery.”

To address Stephanie’s neuropathic heel condition, her doctor recommended an invasive surgical procedure that would include fusing bones together, which would lead to the permanent inability to flex her foot. The decreased flexibility would leave her with permanent issues with walking and balance as a result of the surgery. As an oncology nurse, Stephanie wasn’t pleased with that type of diagnosis so she decided to turn toward finding less invasive, drug-free and natural options to help manage her pain. After just a few massage therapy sessions with Kathryn Davis at the Elements San Antonio studio focusing on her feet, calf and lower leg muscles, Stephanie has experienced pain-free results in her heel. She still has arthritis, but the underlying neuropathic pain is completely resolved.

“As a nurse, I refuse to depend on pain medications to get me through life and I’m very aware of the risks and side effects with having surgical procedures, even when you have the best doctors,” says Stephanie. “Because of my background, I didn’t want to go the traditional medicine route because I know that surgeries aren’t always the best option and can even make the condition worse in some cases. Instead, I turned to massage, which has been a great non-medication method to decrease my pain and increase my functionality for both my neuropathy heel pain and chronic back pain.”

When Stephanie started experiencing neuropathy in her heel, she wasn’t a stranger to massage. In fact, she had used massage for four years from 2008-2012 to manage chronic pain from a herniated disk in her back. As the pain subsided and her back condition improved, she eventually discontinued using massage until a new pain in her hip area flared up, making her walk in a crouched positioned due to the level of pain she was experiencing. When she initially started seeing Kathryn for her hip pain, she had no idea that the new pain was linked to the herniated disk in her back until Kathryn started doing neuromuscular work that focused on massaging the muscles that connect in the hip area, the muscles around the front of her legs and her lower back.

“When it comes to addressing hip and feet pain, you’re going to work on a lot of the legs and glute areas,” explains Kathryn. “With Stephanie, I started with the legs and worked my way through her major pain areas until we could find the source for each of her problems. Once I get Stephanie to a place where she’s feeling consistent relief, I have her come back for a massage as soon as she starts feeling discomfort again so we can resolve the pain quickly.”

When Stephanie was in the middle of experiencing the neuropathy in her heel and hip pain, she turned to massage on a weekly or every-other-week basis. But, now that she’s basically pain-free in her hip and heel areas, she’s on a once per month consistent massage schedule to keep her body in tune and in tip-top shape. She appreciates Kathryn’s in-depth attention to finding the underlying source of the pain and not just focusing on chasing the symptoms. She also likes Kathryn’s neuromuscular approach that focuses on addressing and stretching the muscles in the area where there’s pain, but also in the areas surrounded by and connected to the painful area.

“You may not necessarily need surgery when you’re experiencing chronic pain like Stephanie was,” explains Kathryn. “We can help you get pain relief with massage in most cases so give it a try before opting for surgery. At least give me three sessions to see if I can help relieve your pain.”

Stephanie is living a pain-free lifestyle that didn’t require intrusive procedures or pain medications because she instead turned to the more natural, complementary healing approach of massage. She’s thankful that she looked into alternative solutions other than surgery and that she connected with someone like Kathryn who was able to meet her needs. Massage ended up being the perfect answer for Stephanie’s chronic pain and it continues to be an important part of her life as she strives to age gracefully and maintain a healthy well-being.

“As you get older, you realize that in order to maintain the level of functionality you want, you have to invest time in yourself,” shares Stephanie. “Massage has helped me get out of pain and it’s helped me feel good. I will not take narcotics and I don’t want to have to take pain relievers all of the time. I’m thankful for massage as it’s helped to keep me functional, independent and able to continue doing my job.”

Summer Activity Series: Massage & Camping

Tue, 08 Jul 2014 16:46:00 -0500

One of the most popular summer pastimes is to head into nature to camp, hike and enjoy the great outdoors. If you spent the past Fourth of July holiday weekend like many Americans camping with friends or family, you may be coming back with lifelong memories of roasting marshmallows around the campfire, experiencing incredible sunset views and having some much needed, technology-free downtime. What you also might be experiencing – and maybe trying to forget about – is nagging soreness and pain from hauling firewood, hiking on uneven trails and sleeping on hard, uncomfortable surfaces. To help recuperate from your weekend camping trip and get your body in shape for your next outdoor adventure, it can be helpful for your overall health and well being to add regular massage therapy sessions into your summer camping routine.

Combat Camping’s Physical Stresses

Camping can be just what the doctor ordered for refueling your soul by giving you time to step away from the regular responsibilities and stresses of everyday life. But, camping also can be brutal to your body’s physical disposition as new movements and strenuous activities like hiking and hauling supplies to your campground can tax your muscles’ strength and flexibility. Getting a massage right after you return from your camping trip can help increase your body’s recovery time, while improving your muscles’ conditioning and stamina. A relaxing massage therapy session also can be a great way to help maintain the newfound calmness you gained during your camping trip as you rejoin your regular routine at home.

“Getting a massage after you return from a camping trip can help with increasing your body’s circulation, range of motion, oxygen levels and nutrients for your muscles,” explains Matt Paben, massage therapist at Elements Missouri City. “Massage also can empower you to continue doing your favorite outdoor activities as it promotes faster healing and improved stamina. When you have more oxygen and blood going to the muscles, you can work out longer and move more.”

After Paben’s clients return from strenuous outdoor activities like hiking or camping, he always recommends regular massage to keep them active, as well as drinking a lot of water and soaking in an Epsom salt bath. Epsom salt works wonders to relieve muscle tension and soreness because it’s not actually a sodium, but rather magnesium. Soaking your body in hot water opens up your pores, allowing the magnesium to soak into your muscles to speed up recovery and naturally reduce inflammation, says Paben.

Be Proactive with Pre-Trip Massage Therapy

Once you're in pain it's harder to get rid of it after the fact. A much easier and more beneficial pain management strategy is to keep the pain from settling into your body in the first place. One way to keep the pain away is to get a massage a few days before you head into nature to feed your muscles with the oxygen and nutrients they need to perform at their best. It also is important to stay consistent with regular massage therapy sessions throughout the camping season so you can train your muscles to be in a more constant relaxed state, whether you’re lounging at your campsite or exploring in the woods.

“Definitely start getting regular massages before you hurt yourself,” advises Paben. “If you're going hiking or camping, get a massage a couple of days before and then get one right afterwards. If you do this, you'll have the best results and feel great.”

“It’s very important to stay consistent with your massages too,” continues Paben. “A lot of times clients will come see me when they’re in pain from doing a certain activity like hiking. We get rid of the pain during the massage, but because of muscle memory, the pain will return again after they repeat the activity. If they get a massage before they hike and they stay on top of it, we can retrain their muscles to relax so they won’t have extra pain each time they do their activity.”

Pack Camping Essentials for a Comfortable, Pain-Free Experience

While you’re out in nature soaking up sun and enjoying all of the simple things in life, you also can help reduce your body’s aches and pains from camping if you simply plan ahead. When packing for your trip, add some extra cushioning and pillows into your resting area so you can make sleeping on the ground or on a hard camper mattress as comfortable as possible. You also can sneak a foam roller into your sleeping bag sack so you can make sure to roll out and stretch your tense, tired muscles at the end of each day of your camping trip. And, just as you pack ice to keep your food nice and cold during your trip, you can cool off the burning soreness common in the legs, glutes and back muscles with some ice packs. As always, drinking an adequate amount of water throughout your day is important, but especially when you’re spending so much more time outdoors while camping.

Keep your body active and pain-free this camping season by incorporating regular massage and healthy lifestyle choices into your camping experience. Your trips will be much more enjoyable and it’ll take a lot less time to prepare and recover for your next adventure, if you stay consistent with giving your muscles the nutrients and attention they need.

Massage & Camping

Tue, 08 Jul 2014 04:00:00 -0500

While Needham & Wellesley residents in Massachusetts are gearing up to hit the great outdoors, many are preparing their bodies for the journey by getting a massage to work out the knots and tightness.

Westford client finds pain relief from fibromyalgia

Sun, 06 Jul 2014 04:00:00 -0500

Massage is one of the key elements that helps Elements Massage of Westford client, Kerry, live a healthy and active lifestyle, even with the debilitating pain that can be associated with Fibromyalgia. By incorporating massage into her life on a weekly basis, she is able to enjoy the mental and physical benefits associated with the power of human touch and having a massage therapist that she can trust to listen to what she needs.

Read Kerry's Story of Living With Fibromyalgia >>

Free to Relax

Thu, 03 Jul 2014 12:58:00 -0500

In Wellesley & Needham and the surrounding towns, many of us are constantly on the go, working and driving ourselves to do more and more. However, it's important to stop and take stock of what it is to be alive in this world.

If we take a step back and take a moment to think about what it means to relax, we are called back to a core place within ourselves. This is a moment and a view of the world that we all can enjoy and feel restored.

Relaxation is so vital. Although that sounds cliche, it's literal. When we relax, we revitilize ourselves.

And to relax, we need to step away from distractions. We need to carve out space so that we can zone out.

Take a stroll in Fuller Brook Park or along the Crosstown Trail. Or get a massage.

This Independence Day, let's realize that we are also Free to Relax.

As you're taking some much-needed time to unwind this Independence Day, check out some of these favorite words of inspiration and liberation. Let freedom ring.

Elements Westford Client Relies on Weekly Light Pressure Massage to Manage Constant Pain Associated with Fibromyalgia

Thu, 03 Jul 2014 06:00:00 -0500

Early in her life when Kerry Bielicki was 27, she was diagnosed with the constantly painful condition of Fibromyalgia. Instead of letting her condition negatively affect her active lifestyle, she has been dedicated for the past 12 years to keeping her body moving with daily activity and weekly massage therapy sessions.

“If I just sat and was immobile, I would get even stiffer and tighter,” explains Kerry. “So, after I get a massage, I stay active and stretch every day to help keep me loose between sessions. Getting a massage weekly totally loosens me up and I’m able to move my neck again after I finish a session. I can absolutely know and feel the difference if I skip a week of massage.”

Kerry describes her Fibromyalgia condition as always having constant pain that comes and goes in intensity. When her muscles tighten up, it feels like having arthritis pain that restricts her range of motion and movement. She turns to a light tissue massage therapy approach to help deal with the pain associated with her condition, as well as to help her relax and unwind from the mental pressure associated with being in constant pain.

“I always describe having Fibromyalgia to people that it’s like the ‘Princess and the Pea’ story,” says Kerry. “Your body is so tender that any extra pressure, even from something as small as a pea, can literally cause a sore spot on your body. That’s why it’s so important for me to only have light pressure massages and Kristine always checks in with me multiple times throughout our massage about how the pressure is feeling to me.”

Kerry has been receiving massages from Kristine Duhamel, massage therapist at Elements Massage Westford, since moving to the area about two years ago. Kristine uses a mix of Swedish, myofascial and neuromuscular stroke techniques to help Kerry find relief from the stubborn areas in her body that cause her muscular pain each week. Kristine values Kerry’s open communication approach during their sessions so that she can help Kerry with specifically what she needs.

“Kerry is so in tune with her body and she’s always right on when it comes to knowing what’s going on in her body,” shares Kristine. “With Fibromyalgia, you aren’t looking to do deep tissue. Light pressured massage can be so helpful with lymphatic drainage, increasing your immune system, improving your circulation and helping calm the nerves down as your body relaxes.”

Kerry has been a believer in the benefits of massage for Fibromyalgia since shortly after being diagnosed with the condition. Massage was suggested as a pain management option during an informative class at her doctor’s office about her condition and, since then, she has been incorporating regular massage into her lifestyle. In addition to stretching daily, exercising regularly and adding massage therapy to helping with her condition, she also has changed her diet slightly by limiting caffeine, drinking green teas for their antioxidant benefits and eating healthier. Over the years, she also has found that her body reacts negatively to rainy, wet weather. So, she opts for various warming treatments – heated tables during her massage and regular hot tub soaks – to help combat the intensity of her achiness and pain when the weather doesn’t cooperate with warmer temperatures.

“The physical benefits of massage are an important part of my life, but I enjoy the mental benefits of relaxation as well,” shares Kerry. “It takes away all of the anxiety. Since I’m so relaxed, I don’t even worry about the pain in my muscles because I can focus on other things. Even just listening to the calming music in the massage room helps me forget about my aches and pains, even if just for during the session.”

Massage is one of the key elements that helps Kerry live a healthy and active lifestyle, even with the debilitating pain that can be associated with Fibromyalgia. By incorporating massage into her life on a weekly basis, she is able to enjoy the mental and physical benefits associated with the power of human touch and having a massage therapist that she can trust to listen to what she needs.

Summer Activity Series: Massage & Swimming

Tue, 01 Jul 2014 06:00:00 -0500

In the world of sports, swimming is known for its low impact total body workout and benefits. As your body is suspended in a pool of water, your arms and legs propel you through the water as your core keeps you afloat. But, when you regularly swim continuous laps throughout the pool, low impact can quickly turn to high stress and strain on your body if you don’t take the time to rest, recover and recuperate between workouts. Incorporating regular massage into your pool routine can not only help maintain your muscle movement and flexibility, but it also can help restore your mental strength and aptitude.

Repetition Can Stress Out Overused Muscles

Swimmers spend the majority of their time in the pool with their faces in the water as they reach and extend their bodies from one side of the pool to the other. In each stroke that you take, there are a lot of different muscles in motion as you elevate, extend and lift your arms through the water, while kicking your legs at the same time. Whether you enjoy the freestyle, breast or butterfly stroke as you swim, various shoulder and upper back muscles all endure repetitive action as the back side of your body constantly works to power you through the pool. Even when doing the backstroke, you’re facing up, but you’re still continuously rotating your shoulder blades as you swim. And, this constant repetitive movement during all four of the swim strokes is what can cause pain, discomfort and the development of tight knots in your overworked muscles after an intense swim workout or competition.

“Whether you’re a recreational or competitive swimmer, the repetitive motion of the strokes will have a tendency to cause either knots or strains, especially in the back of your shoulders,” explains James Rosenblum, massage therapist at Elements Needham. “And, the shoulder is a funny animal because there’s so much traffic that goes through this part of the body between all of the muscles, nerves and joints in the area. If you swim four to six lengths of the pool doing freestyle, for example, you’re rotating your shoulder at all times and the repetition causes the muscles to tense up. What winds up happening at the end of a pool exercise is you end up with tension in the upper neck, shoulders and back area because that’s where all of the body movement takes place.”

Stretch It Out to Stay on Course

Since swimming includes a lot of extending and contracting of the upper and lower body muscles, it can leave your body feeling tight and in knots, as well as lead to injury, if you don’t take care of your muscles before and after you’re in the pool. Rosenblum emphasizes the importance of regular stretching for all athletes, but especially to swimmers to keep muscles flexible, long and lean. During a massage session with swimmers, Rosenblum believes in combining neuromuscular work with a lot of stretching for the best results.

“I’ve found that most swimmers don’t stretch enough because they think they don’t need too because swimming is low impact,” says Rosenblum. “Even so, that doesn’t necessarily mean that your muscles don’t need to be stretched after you use them. When I massage swimmers, I focus on doing a lot of stretching and myofascial work because I’ve come to believe it’s the easiest way to release knots and loosen muscles.”

Some of the best stretches for swimmers include laying on a massage table or the ground face up and bringing your arms completely overhead while reaching the tips of your fingers and toes as far away from each other as possible. As knots tend to build up in the shoulder area of swimmers, it can be helpful to keep their range of motion loose and fluid with rotational stretch movements before and after a swim workout. It’s also important for swimmers to stretch out their less active pectoral area to counter balance the strain and muscle pull from the back of their bodies as they extend themselves forward with shoulder dominant strokes.

“Pretty much everybody is very head-forward, so the pectoral major and pectoral minor muscles tend to be weaker in most of us to begin with,” says Rosenblum. “Swimmers tend to fall victim to this too because they’re not really using these muscles while they’re swimming. So, it’s good to work on them during a massage session and stretch them out regularly to balance out the body. I’m a big believer in counterbalancing because if one part of the body is being used at all times, the other side, even though it will be shortened, will be trying to counter what’s happening from a motion standpoint on the other side of the body.”

Regular Recovery Restores Health, Wellness, Performance

Every smart workout plan includes ample time to rest, recover and recuperate your body and your mind. Swimming is no exception. While it’s important to get in the proper amount of laps in your workout, it also is important to not overdo it by swimming every day and not giving your body enough time to recover. Athletes also tend to think that they can push through pain and discomfort. But, it’s important to listen to your body to ensure that you’re properly training and recovering from your swim workouts.

“The biggest mistake that recreational athletes tend to make is they overdo it and don’t allow for proper recovery,” reflects Rosenblum. “It’s important for swimmers to know that massage isn’t just about feeling great, but it’s also helpful in restoring the equilibrium in your body. If swimmers don’t take care of the muscles and address the knots on the back and front side of their bodies, they won’t be in balance, they won’t see the performance they want and any problems they have won’t just go away.”

Keep your swim workouts going strong this season by incorporating regular massage into your training program. It’s a great way to spend your recovery days so you’re ready to dive into your next workout or competition feeling healthy, strong and prepared to accomplish your personal best.

Raffle for Free 55-Massage Massage

Fri, 27 Jun 2014 04:00:00 -0500

Raffle for Free 55-Minute Massage

New Clients Only

If you've never been a client at Elements Massage Needham, stop by our new studio at 855 Highland Ave to enter in a raffle for a free 55-minute massage!

This weekend only (Friday, Saturday, & Sunday - June 27-29, 2014

Ask about a free 15-min chair massage Tuesday or Thursday morning too! (New Clients Only)

Elements Massage Needham
(across from Blue on Highland)
855 Highland Ave
Needham, MA 02494

781-444-5544
elementsneedham.com

Free Chair Massage - 15 Minutes - New Clients Only

Fri, 27 Jun 2014 04:00:00 -0500

Free 15-Minute Chair Massage!

Tuesday 9am through 10am
Thursday 9am through 11am

New Clients & By Appointment Only
Limited Availabilities

Elements Massage Needham
(across from Blue on Highland)
855 Highland Ave
Needham, MA 02494

781-444-5544
elementsneedham.com

Elements Nashua Client Experiences Instant Relief from Neuropathy After One Massage

Thu, 26 Jun 2014 06:00:00 -0500

The long-term benefits of regular massage therapy to promote overall health and well-being are widely recognized and accepted throughout the country and the world. But, the power of just one massage session can drastically improve a person’s physical limitations and mental disposition.

When Elizabeth Hendricks took the recommendation of a friend to try out the Elements Massage studio in her neighborhood, she was only expecting a relaxing experience to calm her mind and loosen her muscles. But, what she received was a life-changing experience that helped her regain feeling from the neuropathy in her fingers by the time the session ended.

“There wasn’t a day or a moment that went by that I didn’t think about my hands because they were in so much pain,” explains Elizabeth. “Even though you lose a lot of feeling with neuropathy, it’s very painful at the same time because everything you touch feels like shards of glass. In only my first session with Leah, the bad feeling went away and, amazingly, the good feeling and functionality came back.”

Elizabeth describes neuropathy as an alteration of your sense of touch. In the United States, the Neuropathy Association estimates that over 20 million people suffer from this condition. For Elizabeth, her neuropathy resulted as a side effect of the chemotherapy treatments she received after being diagnosed with colon cancer. Her neuropathy condition continued to worsen to the point that it affected her everyday life and her job. She wasn’t able to type on the computer or fasten the buttons on the children’s art smocks at the pre-school she works at without enduring severe pain.

“When Elizabeth first came in to see me, she couldn’t grip anything and could barely move her hands,” said Leah Kelly, massage therapist at Elements Nashua. “We took it gently at first with a focus on her hands and feet. She started regaining feeling as soon as the first session was over and she continues to keep getting better during each session.”

Leah uses a basic Swedish massage approach with Elizabeth that focuses on improving her muscle’s range of motion, as well as increasing circulation and blood flow. When she focuses on helping relieve Elizabeth’s hand pain, she starts under the shoulder blade area and works her way down the back muscles, upper arms, forearms and into the hands. She also works all of the little tendons in the hands by kneading the hand area like when you make bread, explains Elizabeth.

“Leah has miracles in her hands,” exclaims Elizabeth. “Everything she does has such a major impact on my neuropathy, the aches and the pains. She knows all the places where everything integrates and is so knowledgeable about the body’s muscles.”

Elizabeth found Leah’s massages so effective for her health and pain management that she initially committed to weekly massage therapy sessions. As the sessions have progressed, Leah has been able to expand out to giving Elizabeth full body massages, while still focusing attention to her hands and feet. By loosening the muscles in Elizabeth’s hands, she now is able to squeeze a ball and do all of the normal functions that her hands are supposed to be able to do. She has flexibility back in her hands like she’s never had before, as well as enjoys improved feeling and range of motion. She also has seen a change in her mood and attitude now that she isn’t plagued with constant pain.

“I’m a single mom on a tight budget, but I did massage every week in the beginning because that’s how important it was for me to go,” explains Elizabeth. “Massage not only feels so good, but I’ve got better functionality now and a better sense of well-being. My pain was lifted so my spirits were lifted too.”

If you’re a victim of chronic pain like Elizabeth was or you have constant pain that you think you just have to deal with, Leah and Elizabeth both advise that you seek out a professional massage therapist to help you manage your pain.

“You can either go through life not able to use your hands or whatever part of your body that’s affected by pain, or you can give massage a try,” suggests Leah. “It’s definitely worth a shot.”

“There’s nothing to be lost, but only to be gained, from giving your body what it needs,” advises Elizabeth.

Dr. Brent Bauer of the Mayo Clinic on the Benefits of Massage Therapy

Wed, 25 Jun 2014 16:29:00 -0500

Dr. Brent Bauer of the Mayo Clinic breaks down the benefits of massage and how it can help you in this video.

Summer Activity Series: Massage and Tennis

Tue, 24 Jun 2014 19:47:00 -0500

Tennis can be a grueling physical activity that stresses your upper body from constant swinging motions and pounds your lower body as you take quick forward, backward and side-to-side steps to chase the ball across the court. Massage can be an excellent tool to help relieve the strain and pain of sore muscles from playing tennis, but it also can be an effective strategy for elevating your game on and off the court.

Set Your Game Up for Success by Prepping Your Muscles

"Whether it’s serving the tennis ball, returning a serve with a forward moving swing or using your backhand to crush your opponent, the game of tennis includes a lot of repetitive movement that can stress and tighten your muscles. Tennis players tend to have aches and pains in the shoulders, scapula and upper body areas due to swinging a tennis racquet, as well as in their calves, hamstrings and ankles from constant movement across the court," says Matthew Smith, massage therapist at Elements Westford.

When Smith works on tennis players, he focuses on massaging deep into the muscles to release any tension that has built up from practicing or playing in a match. He also focuses on loosening up the body to help promote healthy muscle tone so players are flexible and relaxed enough to function optimally when competing.

“Tennis is a constant moving sport where the players don’t stop until someone misses the ball,” reflects Smith. “Then, they only get a short break before it all starts up again. This type of constant movement can really tighten players’ muscles, ultimately restricting their aim and swing.”

"Massage can be a really good way to prepare your muscles to perform at an optimal level by releasing all of the tension and tightness that can build up during a match.”

Make it a Point to Relax Your Mind, Fine Tune Your Focus

Dealing with the mental stress of competing one-on-one against an opponent can be daunting in any sport. But when your opponent is hitting a ball at top speed toward your side of the court, tennis players have to not only be physically strong to return the ball, but also mentally prepared to perform their best.

Massage can help strengthen a player’s mind and body connection by relieving mental stress and promoting a sense of calmness throughout the body. This type of calmness can lead to increased focus and concentration levels.

“Once the body is calm, it helps calm the mind,” explains Matthew. “A lot of the time we don't even realize how much the tension in our body is affecting what's going on in our mind. Once our body is relaxed and the tension has been dissipated after a massage, the focus level is amazing.”

"If you get a massage the day before, or even the same day of a match, you’re going to be a lot more in tune with your body and your mind. This can help you be sharper on the court.”

Regular Massage Can Make a Real Difference in Performance

Regular massage therapy sessions can be a great training and preparation tool for both competitive and recreational tennis players. If you have an important match ahead of you, Smith suggests a full body massage a day or two prior to prepare your mind and muscles to perform their best.

A pre-match massage shouldn’t be too deep because you don’t want to be sore before your match, says Smith. It should be a lighter, less intense massage that focuses on loosening up any tight areas throughout your body.

Following a strenuous match or intense training period, Smith advises his clients who play tennis to come in for a deeper massage therapy session to really release the built-up muscle tension and promote proper healing.

As competition heats up on the tennis court this summer, make sure to cool down your mind and muscles with weekly or bi-monthly massage therapy sessions. Massage can help you elevate your swing and keep you playing strong as you attack each match of the season.

Elements Coral Springs Provides Gold-Medal Massage to Elite Swim Coach and Athletes

Thu, 19 Jun 2014 16:05:00 -0500

As a professional swim coach to elite Olympic-bound athletes and owner of a competitive USA Swimming program based in Southeast Florida, Kathleen Prindle lives and breathes fierce competitions, dedicated training and a commitment to excellence.

Just as she expects the best from her swimmers, she also expects her personal massage experience and the massage experience of her athletes to be first-class. For the past five years, the team of massage therapists at Elements Coral Springs has provided exceptional massage therapy services for Kathleen and her team of athletes.

“Massage is important for me in my life and my well-being, but it’s also important in my line of work,” explains Kathleen. “It adds to my credibility to only offer the top professionals in the area for my athletes. I only recommend the best and, unanimously, I only recommend Elements to my athletes.”

"Elements has never let me or my athletes down over the past five years.”

Kathleen describes the Elements Coral Springs studio as providing high-caliber massage therapists who are professional, accommodating and constantly working toward bettering their skills through continuing education and training. She sends a multitude of athletes to Elements -- from age group swimmers to Olympic medalists -- because she can trust the therapists to provide a high level of service that is specific to each athlete’s individual needs and goals.

“As a studio, we pride ourselves in not just being about one of our therapists, but about the consistency of the experience,“ explains Louise Casper, studio owner at Elements Coral Springs. “All of our therapists are trained in the Elements Way to listen to the client and really deliver what the client is looking for. We specialize in the whole spectrum of massage levels and gear our massages to the level of the client.”

Kathleen typically sends her swimmer athletes to Elements as part of their recovery program after competing in meets or hard training sessions, as well as to prepare them for a big competition. For pre-competition massages, Louise’s therapists will provide athletes with a more relaxing massage to help them relieve any mental or physical stress so they’re prepared to swim their best in the upcoming swim meet. For post-race massages, the therapists will focus on relieving soreness and reviving tired muscles through a more deep pressure sports massage approach, says Louise.

“A big part of my coaching philosophy is to focus on coaching the whole athlete, which includes more than just their workouts in the pool,” explains Kathleen. “It’s all about how much recovery is built in, especially with the more elite athletes.”

"I often have to find ways to help my athletes recover and massage is one of the ways I do that. Recovery is the wave of the future in swimming and massage is a huge part of that for my athletes.”

“Our Elements studio provides service to the community, but we also serve high-performing athletes by helping reduce injuries, promote peak performance, and release anxiety or stress,” shares Louise. “We aren’t just a mom-and-pop shop. We cater to Olympic athletes, coaches and professionals striving to be top performers in their respective sports.”

As a former competitive swimmer from northeastern Pennsylvania and now as a head coach and owner of Performance Aquatics in Florida, Kathleen feels that massage is important to personally maintaining her health both physically and mentally. Most former swimmers suffer from poor posture with forward leaning shoulders and heads as swimmers tend to be over-developed in the front and under-developed in the back of their bodies, says Kathleen. Regular massage helps keep her body healthy and posture in check as she stands on a pool deck looking into the water all day as she coaches.

Mentally, massage helps her relax and unwind, even if it’s just for the 60 minutes she’s on the massage table. During all other times of the day and night, Kathleen is locked in to helping her swimmers train for and achieve their competitive swimming dreams.

“For me, the physical benefit is undeniable. But the mental benefit for me is equally important because that’s the only time in my month or week that I can tune out,” shares Kathleen. “The first 20 minutes of my session, my mind is spinning about all of the things I have to do. But before I know it, I’ve either fallen asleep or I leave there and all my worries and stress are gone.”

"With all of the technology today, you can never get away from it all -- unless you’re swimming in a pool or getting a massage.”

As Kathleen continues to help her swimmers advance their careers to the collegiate, national, and international levels, she is dedicated to coaching the entire athlete as it pertains to training, competing and recovering. When it comes to promoting recovery for her athletes and maintaining a balance of health and wellness for herself as a coach, Kathleen will continue to turn to massage therapy as a resource for both her and her athletes.

Why Do We Ask For So Much Health Information?

Tue, 17 Jun 2014 20:08:00 -0500

Getting a massage can make you feel better both physically and emotionally. But a good massage is about more than rubbing a muscle here and there. An effective massage therapy session is about having an open dialogue between you and your therapist so that you can work together to get the results you want and need during your session.

The first step to establishing a foundation of communication and trust with your therapist begins with completely filling out the health intake form before you even enter into a session room.

Ensures a Healthy Massage Experience

As you rush through your day from one appointment to the next and you finally get a chance to schedule a massage into your hectic schedule, the last thing you probably want to do before relaxing on a massage table is disclose all of your medical and health history. However, DeAnna Rumsey, massage therapist at Elements Centennial, says that letting your therapist know about your medical history is integral to making sure that your massage will help, not hurt, your mind and body's health and wellness.

"We really don't ask for too much information from our clients," explains Rumsey. "At a minimum, we ask about past conditions, where does it hurt and things like that so we can uncover any basic glaring contraindications that the clients may not know about in terms of massage.

"I've had people who don't think it's important to tell me that they're on major pain medication or that they're actively going through chemotherapy," continues Rumsey. "I need to know this type of information, especially when pain medications are in the picture. Massage is such a circulatory process that it can completely mess up somebody's pain management if we don't have a conversation about it first."

Reveals Personalities and Healing Approach

Another big part of filling out the initial intake form is that it gives your therapist a sense of the type of person you are, depending on the amount of information and detail you provide. Before you get on the table, your answers on the intake form help you become known, acknowledged and appreciated by your therapist, says Rumsey.

Whether you're an extreme athlete, weekend warrior, stressed-out mom with five kids or an overwhelmed college student, where you're at in your life and the physical or mental conditions you're facing all play into the approach your therapist will take during your session, from type of touch to communication and recommendations.

"It's a starting point in terms of building awareness of who the client is and how you're going to proceed with the session," says Rumsey. "It's important to acknowledge how your clients use their bodies and what story they want to tell. We all have a story we want to tell and people want to share that narrative with their massage therapist.

"When I do bodywork of any kind it's a dialogue and it's a dance. It's me communicating with my clients and my clients communicating back not only with their experiences on the table, but what they're experiencing with their bodies in general."

Provides a Baseline for Living a Happy and Healthy Lifestyle

The massage intake form is not the end-all, be-all of communicating with your therapist. It's only the beginning of that relationship; but it's an important first step.

People shouldn't feel apprehensive or embarrassed about filling out the pre-massage paperwork completely, Rumsey says. As a therapist with an Eastern background, Rumsey focuses on healing the total body and making connections between what pain or discomfort her clients feel and identifying the underlying source of the pain. Besides the customary questions, she also asks her clients about their sleeping habits, bowel movements and eating habits. All of these pieces help to give Rumsey a better indication as to what's going on in her clients' lives and their health condition.

Once we get you into the room, then the conversation really begins. A good massage therapist is invested in getting to know the entirety of their client and not just what hurts in the moment, but who they are and how they can help them move forward to whatever goal they want to accomplish, shares Rumsey. It's not just about palpation once your clients get on the table, but how they're moving through space.

"We can get you to a point where your life and your experience within the world can be vastly different and bodywork is fabulous for that."

The more comprehensive and detailed your health intake form, the less time your therapist will have to spend questioning you about your conditions and lifestyle habits before your session. This will leave more time for your therapist to spend focusing on relieving your stress and tension during your massage therapy session, while relaxing your mind and body.

Total body health, wellness and awareness isn't just about getting regular massages. It includes integrating massage therapy and bodywork into helping you meet your life's goals. Be up front about your past and current health history with your therapist so you can establish a strong foundation for a future of health, happiness and wellness.

West Plano Client Turns to Massage to Successfully Unlock Frozen Shoulder

Thu, 12 Jun 2014 17:33:00 -0500

Jim Leverette is a typical 53-year-old professional who works at a desk throughout the day and stays active by enjoying the occasional game of golf. His relatively regular routine, though, was drastically affected 2 ½ years ago when he put on a shirt to start his day and noticed a stiffness in his shoulder area.

At first, he didn’t think much of it, but as the pain steadily became worse and his muscles started locking down, he soon reached a point over the course of a few months where he lost all mobility in his shoulder.

“I was in excruciating pain and I felt crippled,” reflects Jim. “When my hand was hanging freely by my side, I literally couldn’t touch the back of my pants pocket. I didn’t want to be crippled for life so I had to do something.”

After seeing his primary care physician for the severe pain, Jim was diagnosed with frozen shoulder and referred to three specialists, two of which recommended immediate surgery. Medically speaking, frozen shoulder is known as adhesive capsulitis. Jim learned from his physicians that it’s a condition characterized by severe stiffness and pain in your shoulder joint. Signs and symptoms typically begin gradually, worsen over time and may resolve within one or two years, but there aren’t any guarantees. Many who have suffered from this type of health issue are left with a limited range of motion and the condition may even spread to the other side of the body as well.

“The first thing that the two specialists wanted to do is bring me right in for a surgical procedure,” explains Jim. “I looked up the procedure online and after seeing the surgery on YouTube, I really didn’t want to go that route. Luckily, the third doctor I saw recommended therapeutic massage, time and golf. I chose to follow this wise physician’s guidance.”

After opting out of surgery, Jim’s wife referred him to Tracey Tousley, massage therapist at Elements West Plano. Jim attributes getting connected with Tracey to divine intervention since Tracey has a successful track record of unlocking several dozen frozen shoulders in her career. He refers to the studio as his “Temple of Transformation and Healing.”

From the first session, Jim felt like he was in good hands with Tracey as his massage treatment provider. She focused Jim’s sessions on breaking down built-up scar tissue in the shoulder’s joint area with trigger point therapy and a mix of other focused massage modalities.

“My clients are typically ones with serious chronic neuromuscular pain that medicine doesn’t help with,” says Tracey. “I have a steady flow of frozen shoulder clients and I’ve been able to unlock almost every frozen shoulder I’ve worked on. I pretty much do six modalities on each person I see, but I always customize each massage to the specific body type, tissue type and needs of my clients.

“A lot of what I was doing with Jim was movements that Jim’s physical therapist had told him to do, but he didn’t want to do it on his own because it hurt too much. It was more tolerable for Jim if I was doing the movements for him because I was releasing trigger points and smoothing it out with massage strokes.”

Jim describes Tracey’s approach as "medical massage therapy with a purpose" as she uses multiple modalities during a therapeutic massage session to help her clients find relief from chronic, neuromuscular pain. In Jim’s case, Tracey used a combination of cranial sacral, trigger point therapy, neuromuscular therapy and myofascial release therapy in his weekly massage sessions.

After 1 ½ years of consistently focused massage therapy sessions, Tracey has helped unlock Jim’s shoulder. He is now almost 100 percent pain-free, playing golf and even doing Pilates with his wife to continue his shoulder treatment plan of breaking up scar tissue and improving mobility.

“Tracey is truly amazing,” says Jim. “She healed my frozen shoulder and was the key difference in delivering a successful outcome through the use of therapeutic massage. During my time with Tracey, I have seen a remarkable increase in my health and quality of life. I am grateful for her dedication, service and contribution as a massage therapist.

"Tracey embodies the ideals of selfless service, integrity, generous compassion, refreshing humility, and a sincere desire to make the world a better place for all.”

“Jim has followed his treatment plan to a ‘T’ and it’s so nice to see his results,” responds Tracey. “There are no guarantees with frozen shoulder, but there are options. If you’re willing to be disciplined and dedicated to regular massage, we can help you get the results you need. All Jim had to do was show up each week and lay on the table. From there, I was able to unlock his shoulder and help relieve his pain.”

Looking back, Jim is thankful that he chose the non-surgical treatment option for healing his frozen shoulder condition.

“Given the positive outcome I have experienced with Tracey and Elements Massage, clearly, for me, this has been a far better path to have followed than if I would have gone through an expensive shoulder surgery and rehab to fix my shoulder,” shares Jim.

As Jim continues to progress in his treatment plan, he’s enjoying getting back into his regular routine and lifestyle. He is golfing, hunting and still working at a desk. But he also has adopted regular massage therapy sessions into his life every other week to maintain his health, wellness and now pain-free lifestyle.

10 Relaxation Techniques That Zep Stress Fast

Thu, 12 Jun 2014 04:00:00 -0500

You don't necessarily need a spa weekend, retreat or even a massage. Each of these stress-relieving tips can help you in less than 15 minutes.

Relax on-the-spot with these techniques:

Meditate
Breathe Deeply
Be Present
Reach Out
Tune Into Your Body
Decompress
Laugh Out Loud
Crank Up the Tunes
Get Moving
Be Grateful

Reducing the Stress of Getting Through Finals

Tue, 10 Jun 2014 06:00:00 -0500

As summer settles in and academic years wrap up in the last few parts of the country, stress levels for both students and their parents can be elevated as everyone is crunched for time studying for finals, finishing class projects and preparing for all of the activities associated with the end of school. To help manage this commonly stressful school transition time, parents and students can turn to the following quick and easy tension-easing tips.

Manage Time, Manage Stress

When students get into the crunch time of finishing final essays and studying for their last exams, proper time management can help minimize stress and feelings of being overwhelmed. While all-night study sessions aren’t the best strategy for studying for finals, if your kids find themselves cramming in extra study hours, Olcott says to make sure they’re taking regular breaks to give their brains time to digest the information they’re taking in. For every hour of studying, schedule 10-minute brain and body breaks so your kids can step away from their studies to stretch their bodies and relax their minds.

“Your brain has two tiers of memory – short term and long term,” explains Lori Olcott, massage therapist at Elements Highpointe. “When you fill up your short-term memory, then you need to give it time to soak in and move into your long-term memory. This approach can help kids perform better because they’ll have a stronger grasp of what they’re learning, instead of taking in everything quickly and losing it as soon as they regurgitate it on the test.”

Another big component of proper time management is making sure your kids get a solid amount of restful sleep leading up to their exams or turning in a challenging academic project. Getting good, adequate sleep can be crucial for reducing the mental and physical stress of preparing for finals.

“More and more studies are coming out showing how important a full night of sleep is to your body’s health, your body’s ability to cope with stress and your brain’s ability to retain information,” shares Olcott. “Getting enough sleep is so crucial for both parents and kids during this time of year.”

Breathe In Calming Clarity

The pressure to excel, the uncertainty of where your kids are going to rank in grades and test scores, and the stress of going through the lengthy process of getting your kids into college or limited-admission private or charter schools can really weigh down a family this time of year. Olcott believes that trying to keep things in perspective is one of the most important stress-relief practices for both parents and kids. She also suggests setting up calming elements in your house to help reduce stress and anxiety.

Encouraging your family to take a few deep breaths at the breakfast table before starting off your day or setting up 10 to 15 minutes of scheduled downtime right after school before studying can help clear any tension that might have built up throughout the day. Additionally, using natural aromatherapy scents in your home such as lavender to calm and soothe or mint to promote focus and clarity may help to maintain a more stress-free environment at home and while studying.

Exercise to Increase Memory, Promote Better Grades

Most would agree that exercising is beneficial to your total health and wellness. But your brain is no exception when it comes to exercise positively influencing capability and performance. In fact, experts believe that a moderate amount of intense exercise can improve your memory and may even help your kids score better academically.

Twenty minutes of intense exercise three times a week can not only help your kids get physically fit, but academically stronger. And incorporating active breaks during study sessions may even lead to more effective study habits as well.

“When kids take breaks while they study and move around, it gets blood moving around and tissues are nourished as fluids move throughout the body after long periods of sitting,” explains Olcott. “Getting out and exercising can also help stimulate blood flow that helps to bring the brain back in line and receptive to the information your kids are studying.”

Encourage, Support Your Kids’ Efforts

Many kids carry around a lot of stress this time of year because they are worried about letting their parents down by not performing to the high standards they think will make their parents proud. It’s always important to encourage and support your kids, but during high stress times like the end of the year make it a point to tell them that you have faith in them and you know they will do their best.

Olcott advises parents, though, against doing the work for their kids and letting them off the hook if they don’t actually put in the proper time and work needed to be successful.

“Encourage your kids and let them celebrate their victories. But don’t let them slough off the consequences, either,” says Olcott. “As parents, it can be a real challenge to find the middle ground sometimes of helping out your kids and letting them discover lessons on their own.”

Keep your household’s stress in check by incorporating some of these anxiety-and-tension-reducing suggestions into your kids’ study routine. Helping your kids minimize and release their stress will not only help with improving their performances as they close out the end of school, but it also can help instill healthy habits for your kids and your family that can carry on throughout the year.

Massage Is Therapy

Sat, 07 Jun 2014 20:24:00 -0500

Massage is Therapy is an acronym for...

Muscle tone improves
Assists lymph drainage
Softer more supple skin
Stimulates accupressure points
Alleviates stiffness & soreness
Greater flexibility
Eliminates toxins

Improves digestion
Stimulates circulation

Tension & stress release
Helps reduce fatigue
Enhances energy
Relieves pain
Activates body's healing powers
Promotes relaxation
Youthful vitality

Focused Massage Therapy on Neck Improves Wilsonville Client’s Ability to Swallow

Thu, 05 Jun 2014 15:46:00 -0500

The simple act of swallowing is something that most people do many times throughout the day without even thinking about it. But for Jeanne Beacham, swallowing isn’t simple. And her inability to swallow without difficulty has her doctors at a loss for the condition’s cause.

The only relief that Jeanne’s experienced from a swallowing condition that has left her choking twice and needing the Heimlich maneuver to clear her pathway is from receiving monthly therapeutic massage treatments from Bonnie Vaniea, massage therapist at Elements Wilsonville.

“My doctors have tried different medical things such as surgical procedures to widen my throat, medications and even physical therapy,” explains Jeanne. “Before I tried massage, I could hardly back up a car since my neck was so stiff because of my restrictive swallowing. Getting massages from Bonnie has made a world of difference.”

When Jeanne began having difficulty swallowing, she started losing her voice and even experienced permanent voice change. At first, she thought the condition was the result of a shoulder or neck issue. But now doctors think that the cause could be the result of her trachea closing or the narrowing of her throat. Either way, Jeanne hasn’t been given a clear diagnosis and is limited by the type of foods and drinks that she can consume.

After seeing many doctors, getting medical procedures done such as having a tube inserted to try to expand her throat and trying different medications, Jeanne decided to try getting a massage to get some sort of relief after receiving a recommendation from her physical therapist. For the past six months, Jeanne has received monthly massages from Elements and she’s been pleasantly surprised by the results.

“The next day after a massage, I always feel so much better. I can swallow better, turn my head better and I have improved range of motion," says Jeanne.

"The massage does a great job loosening the muscles around my neck that can cause tightness in my throat. Bonnie is amazing at figuring out what works and what doesn’t. She has just made such a huge difference in my life.”

During Jeanne’s massage therapy sessions, Bonnie begins by focusing on relieving the tension and tightness on the front of the neck. When these neck muscles get too tight, then it can become more difficult for Jeanne to swallow, Bonnie says.

Jeanne’s neck work also includes massaging the muscles on the back and side of the neck to help increase Jeanne’s range of motion and overall relief. Bonnie then finishes the massage therapy session by addressing any other tight or tense areas in Jeanne’s body that may have developed from working at a computer or traveling a lot for her job.

“When Jeanne comes in for a massage, her neck and throat area are always really tight,” explains Bonnie. “Jeanne has a high stress job and a Type A personality, which can play into her muscles tightening and carrying tension in her neck and shoulder area. We focus our sessions on releasing the tension and stress in both her mind and body.”

As a busy executive who runs a company with four divisions and 150 employees, Jeanne lives an always-on-the-go lifestyle that includes a lot of traveling around the world and juggling the responsibilities of her career and family. In addition to the physical benefits that Jeanne has experienced with massage, she also values the relaxation component that’s associated with her massage therapy sessions.

“Getting Jeanne to relax and take a break is a big part of her massage experience as well,” shares Bonnie. “There isn’t a lot she can do when she’s getting a massage except relax and take a break. When she’s on the massage table, I’m there to help with her neck and throat area, as well as help her unwind and relax.”

Jeanne agrees that the relaxation component of receiving massage is as beneficial as the physical relief she experiences on her neck after a session. Jeanne schedules 80-minute sessions so that Bonnie can do 45 minutes of focused work on her neck and then finish with more relaxing work as Bonnie navigates the tight muscles throughout Jeanne’s hips, legs, shoulders and back.

“I am hooked on Elements,” says Jeanne. “I’ve had massages all over the world and I trust Bonnie the most with my neck. I enjoy the relaxation part of the massage and being able to unplug as I lay on the table. It’s nice to have time to just focus on your well-being.”

Going forward, Jeanne plans to continue receiving massages once or twice a month to keep the tension in her throat from going to extremes and to keep her stress in check. Massage has become an important component to Jeanne’s approach to improving her ability to swallow, while also enhancing her overall health and well-being.

Massage as a Career: What Does It Take to Be a Great Therapist?

Tue, 03 Jun 2014 17:18:00 -0500

As holistic healing becomes more popular in our society and as individuals turn to more rewarding initial and second careers, the massage therapy industry is seeing a solid flow of students, graduates and therapists in the massage field. The American Massage Therapy Association® estimated at the beginning of this year that there are 300,000 to 350,000 massage therapists and massage school students in the United States. And, the U.S. Department of Labor in 2012 reported that it expected employment for massage therapists to increase 20 percent between 2010 and 2020.

Colleen O'Connor, massage therapist for nine years and studio owner at Elements Louisville East for seven years, believes that it takes a mix of solid massage technique, business sense and client intuition to successfully approach massage therapy as a career.

Adopt the Ability, Attitude to Learn, Grow

The first step to starting out in a career as a massage therapist is similar to many other industries in that you need to choose the appropriate education, hands-on training and testing paths that will lead to earning all of the requirements in your specific field. The AMTA reported this year that there are more than 360 accredited schools and programs in the United States and the average amount of initial training for massage therapists is 642 hours.

The specific certifications and training requirements for massage therapy typically varies from state to state. So make sure that you research what is required in the state you choose to practice in before embarking on the journey of becoming a massage therapist.

“You shouldn’t dive into becoming a massage therapist without doing your due diligence,” advises O’Connor. “It’s important to find a school that fits your philosophies and how you envision receiving your training. Visit the schools, audit the classes, talk to teachers and call graduates to see if they were able to go out and get a job after graduating.”

Even after you finish your preliminary massage education, the best therapists that O’Connor has seen excel in the industry are those who are dedicated to growing their toolbox of knowledge through ongoing training and experience. The type of people that O’Connor looks for when hiring new therapists are those who have positive attitudes toward lifelong learning and training, as well as those who are accountable, dependable and willing to work through the Elements service path.

“It’s attitude more than aptitude that makes a difference to me when I’m looking to bring new therapists on board,” says O’Connor. “As long as you have a good foundation and understanding of how the muscles run throughout the body and a good working knowledge of anatomy and physiology, we’re willing to bring people in and train them on how to succeed as a therapist.

"One of the things I love about being a studio owner is watching my therapists grow and becoming more confident in themselves as they progress through their careers.”

Gather In-Depth Knowledge of the Internal Body

The art of massage therapy can lead to therapeutic transformations for clients and therapists. But gaining an interest and expertise in the scientific side of the anatomy and physiology of the human body is what can lead to extraordinary results.

Massage therapists not only need to have in-depth knowledge of how the body’s muscular system functions and connects, but also realize how all of the interconnections associated with the nervous system, circulatory system and overall body mechanics work together as well. And, O’Connor says it’s important for therapists to understand that they don’t fix conditions, but rather help facilitate the healing process for both the mind and body.

“The idea of massage is great. But when you actually see how massage works with a client who wasn’t able to bend over when they came into the studio but then leaves a session being able to tie their shoes, that’s an amazing feeling as a therapist,” shares O’Connor.

“It’s very powerful to be able to provide that type of experience for our clients and to see the direct results of your efforts as a therapist.”

Dedicate Yourself to Happy, Healthy Clients

A career in massage therapy is about having a vision and passion for helping facilitate the healing process for people’s mental and physical ailments. But what some may not realize is that your success as a therapist also hinges on your ability to build clientele and manage the business aspects of massage.

The bottom line is if you don’t have happy clients, then you can’t make a living in massage. And typically the side of your brain that is passionate about the practice of massage is different than the business-minded part of your brain.

Both when you start out and as you progress through your massage therapy career, it’s important to adopt a strong business sense so that you can make the proper decisions that will lead to health and happy clients, as well as the growth and prosperity of your career.

Becoming a great massage therapist starts with setting the foundation of a solid education and dedication to growing your business as you help heal your clients. If you take all of these elements into consideration, you will be well on your way to setting yourself up for a successful career in massage therapy.

Regular Massage Helps MS Sufferer Maintain Mobility, Manage Pain

Thu, 29 May 2014 20:32:00 -0500

The gift of massage can be a nice treat to show a friend or family member that you love and appreciate them. But when Joyce Degnan was given a gift certificate for a massage at Elements Scottsdale Promenade from her friends for her 50th birthday, she received more than a token of friendship. She received a life-changing therapeutic session that gave her tight, tense muscles relief like she had never experienced before.

“It was seriously the best massage I ever had,” explained Joyce. “My girlfriends and I have gone to resorts and had different types of massages before. But I’ve never had a massage or experience like I did at Elements. I signed up for the membership after my first massage because I couldn’t believe how wonderful I felt.”

Five years later after first visiting the Elements Scottsdale Promenade studio, massage continues to be a main component to Joyce’s wellness and pain management plan as she battles the chronic tightening of her leg and hip muscles due to multiple sclerosis. Joyce visits her favorite massage therapist, Sandra Frey, every two weeks for therapeutic total body massage sessions that help increase her circulation, mobility and mental relaxation.

“Joyce is such a sweet person and it doesn’t seem like her multiple sclerosis stops her at all,” says Sandra. “She doesn’t complain a lot about pain, but she does suffer from muscle stiffness. I focus on giving Joyce a therapeutic massage that helps loosen her muscles, while giving her some stress relief as well.”

Joyce, 55, was diagnosed with multiple sclerosis 15 years ago. She’s thankful that her condition isn’t as bad as others with this crippling disease since she can still walk on her own, even though she has to use a cane most days.

As a chronic autoimmune disease of the central nervous system, multiple sclerosis is known for causing muscular weakness, loss of coordination, and even speech and visual disturbances. Multiple sclerosis for Joyce means that she deals with severely tightened muscles that have a constant tingling sensation like when your foot falls asleep and is just waking up. Joyce’s muscles also can feel like constant charley horses that never really go away until she receives a therapeutic massage.

“With MS, your muscles become extremely tight,” says Joyce. “I literally walk with a stiff leg and I drag my left leg along as I go. It doesn’t bend or move. When I get a massage, it really helps loosen up my muscles and helps me move better.

"There are days when I see Sandra to get a massage and I can literally walk out of Elements without my cane. I come into the parking lot using a cane and I leave without needing one. It’s just amazing.”

The type of massage that works best for Joyce is a gentler massage that has some deep tissue elements associated with it, but not too deep to cause further soreness and pain in Joyce’s already tender muscles. Joyce enjoys Sandra’s softer touch and gentler approach to massage therapy. Sandra always knows what to work on to make her feel better physically and relax her mentally, Joyce says.

“I focus on giving Joyce a therapeutic experience that includes medium deep tissue massage with some myofascial release techniques incorporated as well,” explains Sandra. “We focus a lot during the session on her hips and back area. But we find things along the way that are bothering Joyce and pursue those areas, too.”

In addition to the pain relief that Joyce experiences with massage, she also enjoys the stress relief benefits associated with relaxing her body and mind during the session. As an in-home daycare provider for 22 years and a single mom who has raised five kids of her own, Joyce spends the majority of her day bending and lifting small children and dealing with the stress of caring for young kids.

After a long work week of enduring physical and mental challenges, she looks forward to visiting the studio where she can shut out the outside world and focus on reviving and rejuvenating her mind and body.

“The whole experience at Elements is excellent and Sandra is such a wonderful therapist,” shares Joyce. “Every time I walk into the studio, I am welcomed with soothing soft music and dimmed lights. Your whole attitude just changes and you can just close off the whole world.

Joyce hopes that other people suffering from multiple sclerosis will seek out the gift of massage therapy to help manage their pain and increase mobility.

"Until you’ve had a good massage," she says, "you just don’t realize how good you can feel.”

Five Daily Tips to Thrive Therapeutically

Tue, 27 May 2014 06:00:00 -0500

As the stress of work, family, relationships and personal obligations pile up, it’s easy to get overwhelmed by everything that goes on in your daily life. Before you know it, you can get caught up in a vicious cycle of negative feelings, habits and attitudes.

To keep your emotional and physical health grounded, it can be helpful to maintain a healthy perspective by focusing on daily therapeutic approaches that can lead to better overall health and well-being. Whether you’re a busy mom or a stressed-out executive, everyone can benefit from pushing out the unhealthy aspects of your life one day at a time with the following five therapeutic tips.

Sweat It Out

Sweating can be one of the most therapeutic remedies for relieving stress and tension while increasing energy levels and positive attitudes. But many people believe they need to set aside an hour every day for cardio or strength training workouts to get the best results.

When it comes to exercising for the purpose of relieving stress, just five to 10 minutes of any level of activity can do the trick says Shannon Lemire, massage therapist at Elements Needham. Going for a 10-minute walk either outside or on the treadmill can be enough time to download your brain from a busy day and revitalize your spirits.

“I think you should approach any new activity little by little so you can set yourself up for success,” explains Lemire. “Anything you do, whether it’s exercising or eating healthy, should be about feeling good about what you’re doing and doing it in small pieces, rather than trying to go about it in really big ways and getting discouraged along the way.”

Leave Out the Junk

Most people would agree that soda, chips, sugary treats and desserts can be classified as traditional junk food. But eating refined and processed foods is fueling your body with junk food as well.

As the old saying goes, “you get out what you put in.” So if you’re fueling your body with junk food, then you will more than likely experience unfavorable results both physically and mentally.

Food not only can affect how your body looks and feels, but it also can contribute to people’s stress and whether they can handle what comes their way during the day. Lemire suggests removing junk food from your diet one day at a time by swapping out one processed food with one fruit or vegetable each day.

“If you’re not eating enough fruits, vegetables and ingredients from nature, then you’re going to wake up most days not feeling great,” explains Lemire. “You also aren’t preparing yourself to function 100 percent throughout the day.”

Breathe In and Out

Breathing is simple enough. You do it all day, every day without even thinking about it. But when you’re stressed or busy, your breathing patterns can become short and shallow, which can lead to tension from holding in your full breaths.

A good daily tension and stress release tactic is to take a minute or two out of your day to focus on deep breathing. If you work at a desk, it can be as easy as backing your chair up, putting your screensaver on, turning your phone off and just sitting quietly inhaling through your nose and exhaling through your mouth.

“I’m a big fan of getting in touch with your breath,” shares Lemire. “The simple act of deep breathing will get your stress levels down from a 10 to a three or less in no time. It’s a great quick stress reliever that anybody can do at any time.”

Throw Out a Smile

A smile can speak volumes when it comes to influencing your attitude and the feelings of others around you. When Lemire feels down or is having an off day, she tries to think of one thing that makes her smile to bring her back to a more happy and positive place emotionally. And, when she sees clients come in for a massage not feeling well, the simple act of smiling at them can help lighten up their day.

“I’m a big believer in positive thoughts,” explains Lemire. “The simple act of smiling not only makes me feel better, but 100 percent of the time it helps my clients feel better. And it’s nice to see them smile back, too.”

Take Time Out for Yourself

The biggest excuse that most people lean on for not being able to live a therapeutic lifestyle is not having enough time during their busy days to focus on their personal health and well-being. In the grand scheme of life, though, if you want to start living a better one then you have to start taking five minutes for yourself each and every day.

Just like you spend a few minutes daily brushing your teeth, schedule a few minutes of downtime every night before you go to bed to wind down, drink a cup of tea and just let yourself go. Or before you get out of bed in the morning, snooze your alarm for an extra few minutes to stretch out your body from head to toe, take a few deep breaths and set your intentions for the day.

Taking these few minutes at the beginning and end of your day can lead to making a big difference in your overall approach and attitude toward all areas of your life.

“You can always do something for as long as you brush your teeth,” says Lemire. “If I put an exercise like stretching or deep breathing into my phone and time it, it motivates me more and keeps me going. Just make it a priority to take a break and stop for a few minutes to check in with yourself.”

Daily therapeutics are not only good for promoting a healthy heart and soul internally. Taking time for yourself can also carry over to being able to better handle external situations in your life like work, relationships and family.

Start out today taking five minutes to relax and rejuvenate your mind and body. It’ll only be a matter of time before you start feeling healthier and happier.

The Elements Way (TM)

Fri, 23 May 2014 11:29:00 -0500

Grounded in the knowledge of the healing & uplifting power of massage.

Active listening & responsiveness throughout so it’s exactly what our clients want.

Expert certified therapists focused on delivering our client’s massage.

The right techniques

The right pressure

The right places

A relentless commitment to improvement – we will never be satisfied until you are.

A predictably holistic, personalized massage, every time.

WE ARE BETTER BECAUSE

We deliver the highest customer satisfaction in the industry.

(2012 & 2013 Massage Tracking Studies)

MASSAGE IS OUR SPECIALTY

We only do massage and we do it the Elements Way.™

We deliver the hand-crafted, personalized therapeutic massage that delights.

We are so confident - we guarantee it.

WE UNDERSTAND

People look forward to massage.

They use massage to be changed physically, spiritually & emotionally.

When we don’t deliver, they are doubly disappointed.

We don’t let that happen here at Elements.

Couple Turns to Massage Therapy to Help Rehabilitate After Severe Car Accident

Thu, 22 May 2014 17:24:00 -0500

Severe pain has been a constant element in Theresa Aschbacher’s daily life since she began suffering from the debilitating effects of having rheumatoid arthritis 35 years ago. With arthritis from her hands to her toes, inflamed joints throughout her body and the absence of cartilage in many areas such as her hips and knees, Theresa has very limited options for pain relief remedies since she’s unable to take medications for her disease and pain medications aren’t effective for her.

Weekly two-hour massage therapy sessions with Lanette Avery, massage therapist at Elements Springs Ranch, are what have made the biggest difference for helping Theresa tolerate and manage her chronic pain.

“I’ve been using massage therapy for the past 10 years,” explains Theresa. “It was painful for me at first so I started out slowly with only one-hour sessions once a month. Today, I have worked up to two-hour weekly sessions and now I’m with a massage therapist year round.

"Massage therapy has been my constant to help me with my rheumatoid arthritis pain and to recover from our recent car accident.”

In addition to suffering from rheumatoid arthritis for the majority of her life and undergoing 46 major surgeries during the course of her lifetime due to the disease, Theresa and her husband Gary also endured a head-on car collision on the interstate 18 months ago that left Theresa with multiple broken bones including her ribs and Gary with whiplash, locked jaw and injury to his hips. As Theresa’s primary caregiver, Gary also had to endure extra lifting associated with caring for Theresa as they both recovered from the accident.

Both Gary and Theresa turned to therapeutic massage at Elements Springs Ranch shortly after their accident to help with their recovery and rehabilitation process.

“Massage therapy is just a life saver for Theresa because every movement she makes is very painful, yet she still needs her muscles exercised and the tension loosened in her locked-up areas to help keep everything moving,” shares Gary. “After our accident, massage was critical for both of us. I went for a massage right after the accident to initially get my muscles back in shape and to help with my recovery process. Massage helped me to move forward better and to heal a lot quicker after our accident.”

Gary continues to get a massage every two weeks from his therapist, Ronnie Henry, who focuses his deep tissue sessions on releasing tension and increasing range of motion in Gary’s neck, shoulders, forearms, jaw and upper back. Ronnie also will mix in some trigger point techniques and neuromuscular work into Gary’s massage sessions to target his specific pain areas.

Gary believes that regular massage not only helped him recuperate from their major car accident, but that the regular therapeutic experience helps him maintain a more active and pain-free lifestyle as he ages into his 40s and continues caring for Theresa.

“Massage following an accident like Gary and Theresa had is really important as far as pain management goes,” explains Ronnie. “I really wanted to help Gary manage his pain first and foremost because that’s what gets him through his day. Now, we focus on relaxing his tense muscles during our sessions and releasing the stress that he deals with in his daily life.”

As for Theresa, her conditions have intensified since the car accident and as her rheumatoid arthritis progresses. But massage continues to be a significant part of her life and a key element to managing her chronic pain.

Lanette approaches Theresa’s sessions with extra care and awareness to what’s hurting Theresa at the time, but a deeper pressure massage technique tends to bring the best results to help reduce pain in the areas she’s suffering most. She usually starts Theresa’s sessions with myofascial release and then proceeds with deep tissue focused work and stretching for her back and hip areas. Lanette addresses Theresa’s back and hip pain for the first hour of her massage and then finishes the work by applying Biofreeze on the length of her back area for additional pain relief treatment.

“Theresa isn’t someone who can go without regular massage,” explains Lanette. “It’s really different working with her because every part of her body hurts and she’s in constant pain. I have her give me a lot of feedback during our sessions because I want to make sure I’m hitting all of her problem areas, which can change from week to week.”

“We are just trying to get my pain to a tolerable level. So that’s why it’s beneficial for me to get a massage every week,” shares Theresa. “I have a lot of problems in my lower back and glutes because I don’t have a left hip any more, which causes me to rely on my right hip and leg a lot to walk. My muscles can get really knotted up in this area.

"During my massage, I feel a real release in my neck, back and legs. Many times after the massage, I even leave the session walking better and I’m more stable in my steps.”

Even in the hardest and most painful of times, massage has helped the Aschbachers manage pain and realize a sense of relief that other treatments weren’t capable of accomplishing. While there isn’t a cure for Theresa’s chronic conditions, there is hope that she can at least experience some level of relief each week she visits Lanette for a therapeutic massage experience. And for Gary, massage continues to be a critical component for his health and wellness so he can provide the best care for Theresa.

Spring's Best

Thu, 22 May 2014 04:00:00 -0500

While amazing, bright flavors (and colors) are an obvious reason to embrace the spring season, eating fresh spring produce is good for plenty more reasons.

Here are some of the best picks for spring, how to use 'em, and what to look for when digging through the produce aisle.

Read About Best Picks For Spring >>

Gardening: Good for Your Soul, but Potentially Tough on Your Body

Tue, 20 May 2014 06:00:00 -0500

After being cooped up inside after the long winter months, May most often signals longer hours of sunlight, warmer temperatures and the kickoff to gardening season.

Before rolling up your sleeves and digging your hands into the fresh spring soil, the following tips can help you prepare your mind and body for planting and pruning a bountiful summer garden.

To Truly Blossom, Start With a Plan

Before you go outside lifting branches, dragging limbs and clearing a path for this year’s garden, it’s important to bear in mind that gardening is actually a pretty physical activity. In the beginning, it can be helpful to set out and follow a gradual plan to maintain your body’s physical health and keep you from getting burned out mentally.

From personal experience as a gardener and from what she’s learned from her gardening clients, Maureen O’Brien, massage therapist at Elements Westford, believes that a good gardening plan should include the following:

Stretch before you head outside to prepare your legs, lower back, shoulders and hands for the physical labor associated with gardening.
Wear clothing that protects you from the sun and allows you to move around more freely.
Hydrate yourself before, during and after you garden.
Wear gloves to protect your hands, a hat and sunscreen to protect you from the sun, and sunglasses for eye safety.
Use padding equipment, such as knee cushions, to help minimize the pressure on this injury-prone area of your body if you’re kneeling on the ground.
Be mindful of how you move. Make sure that you’re not doing too much repetitive motions and bend with your knees when lifting, not your back.

“The key to having an enjoyable gardening experience is to go into it with a plan,” explains O’Brien. “It’s also important to remember to do everything in moderation and to have fun with it too. If you can, it can be good to invite a friend to join you while you garden. It’s twice as much fun, and half the work.”

A Flexible Body Promotes Seasonal Longevity

On the surface, gardening may seem like a passive activity. But when you get outside bending, crouching, digging and lifting, your body will soon realize that it’s a good workout that can cause physical strain and pain if you aren’t careful.

O’Brien sees that the most common injuries, aches and pains tend to be in the hands, knees and lower back areas. She always recommends regular massage therapy sessions during the spring and summer months to help repair and relax her clients’ tight and tense muscles from gardening. But, O’Brien also suggests the following stretches for daily maintenance and preparation during the gardening season.

Bend at the waist to stretch your lower back and the backside of your legs. You don’t have to necessarily touch your toes, as the weight of your upper body will cause the stretch to happen naturally.
Keep the muscles and tendons around the knee loose and moving by stretching your quadriceps, hamstrings and calf muscles before heading outside.
Stretching the neck is important for releasing tension in the neck and shoulder area, as well as to maintain mobility. A few easy head rolls before digging into your garden can help loosen this common upper body area that is prone to tension build-up and strain.
When wrists start to ache or fingers start to cramp, rub the muscles in your hands and wrist area with lotion before and after gardening to loosen and stretch the tight, sore area.

“People don’t really look at gardening as being active. But it’s actually quite physical when you start thinking about all of the different movements involved,” describes O’Brien. “Stretching before gardening can yield a more comfortable activity for people to enjoy.”

A Grounded Gardener Bears Fruit

Gardening can be more than physical outdoor activity. It also can be a therapeutic experience that can help ground you emotionally and release stress as you labor in the outdoors.

Being one with nature and focusing on the task at hand can be good for the soul, especially when you know your work in the spring will pay off come harvest time when you enjoy picking fresh vegetables for your dinner salad and gazing out your window at sunset to the joy of blooming flowers.

“I’m fortunate to have a very nice, fertile yard. So we enjoy gardening quite a bit this time of year,” shares O’Brien. “Over the winter, I even do an indoor herb garden and then bring it outside in the spring time.

"I like being in tune with the earth as I garden and I think it’s therapeutic to get my hands in the dirt. I love the results of gardening as you literally see the fruits of your labor as you care for your plants and watch them through until they yield a harvest.”

As you get back out into your yard and garden area this time of year, enjoy the physical activity and the soothing mental release that can be associated with time outside, either on your own or with family and friends.

Chronic Migraine Sufferer Turns to Deep Tissue Massage for Mental, Physical Relief

Thu, 15 May 2014 06:00:00 -0500

The pounding pain and brutality of migraine headaches have been a constant in Peggy Faber’s life since she was 10 years old. Each week, Peggy would experience at least one to two debilitating migraines that ultimately would send her home from work and unable to live a consistently happy and pain-free lifestyle.

Today, with only two years left until retirement, Peggy has drastically reduced her occurrence of migraine headaches to an average of once a month. There are even months when she doesn’t get a migraine at all.

Most everything in her life has remained the same. She’s married with a family and continues to work at a computer every day, which puts strain and pressure on her shoulders and neck area. The change that has made a difference in her migraines, though, is regular deep tissue massage therapy sessions with Kymberly Northey, massage therapist at Elements Glendale, for the past four years.

“Consistent massage, along with acupuncture, has allowed me to help my situation so that I don’t have to rely on migraine drugs so much,” explains Peggy. “It’s helped me reduce the migraines I have and better manage my daily stress from work and life.”

When Peggy started receiving massages at Elements, she needed two or three deep tissue therapy sessions each month in order to manage her migraine pain. But today, she is typically down to one massage a month as long as she doesn’t experience major migraines before in between sessions.

Even though Peggy has received massages throughout the years from spa-type facilities, it wasn’t until she came to Elements and started working with Kymberly that she realized the healing effects that deep tissue massage can have not only for her migraine condition, but for her overall mental and physical well-being.

“I’ve been getting massages off and on since my late 20s, but I would primarily go to a spa where they would do more of a "fluff-and-buff" type of massage,” explains Peggy. “I didn’t really go because I thought it would help my migraines. I actually didn’t even know what a deep tissue massage was until I went to Elements.

“Now, I don’t know what I would do without my massages at Elements and without Kym. She knows where all my trigger points are and she works them fabulously. It has helped me tremendously.”

Kymberly believes that all of her clients deserve a full body massage that is customized to their specific conditions. For Peggy, Kymberly focuses on loosening tight muscles and increasing circulation throughout her body. She also does a lot of deep pressure focus work on Peggy’s neck, back, shoulders and traps to help with the tension that builds up from working at a computer all day.

Kymberly finishes with muscle and stretching work in the hips and pelvis, as she believes this is the keystone area of the body where all of the muscles in your neck, back, shoulders and legs connect.

“I make sure that when Peggy comes in for a massage we focus on what Peggy needs that day,” explains Kymberly. “I problem-solve during our sessions to see how her body reacts to different techniques and strokes. There are times that we focus a lot on her upper body and I can go deeper. There are other times when I can go lighter and she can get more relaxation from the session, but it’s still effective for her migraine pain. Either way, it’s great to see the difference in how Peggy feels after a massage.”

In addition to the physical pain relief Peggy experiences through massage, she also enjoys the relaxation and stress relief associated with her therapy sessions. Due to her history of chronic migraine pain, it’s hard for Peggy to completely let go during her daily life. But, after a massage Peggy says she feels like a wet noodle as her tight muscles and mind unwind. Peggy’s husband even comments that she looks like she feels better after receiving a massage.

“When people don’t feel good, you can feel the vibe that they’re miserable from the pain,” explains Kymberly. “Now that Peggy is finally feeling better, she’s projecting a lot more positively to people. It’s so nice to see such a positive change in Peggy both physically and emotionally.”

Looking forward toward retirement, Peggy expects to have less mental stress and physical tension in her migraine trigger points in the shoulder and neck area. But she plans to continue massage with Kymberly long after retirement so she can maintain the holistic benefits of health and well-being from massage as she ages.

“Most people don’t understand that massage does so much more for you then relax your muscles,” shares Peggy. “I’m a holistic person who believes that if I keep my body up the way it should be, if I keep my muscles limber like they should be and keep the blood flowing, then I’m going to feel better longer, even as I age.”

Postpartum Massage Essential for New Moms' Health, Wellness

Tue, 13 May 2014 06:00:00 -0500

The rush of excitement of having a baby can soon be replaced with exhaustion, being overwhelmed and a need to go into survival mode as you enter into the postpartum phase of childbirth. And as a new mom, focusing on your own health and wellness typically is pushed aside as all of your energy and attention is focused on raising a happy and healthy baby.

But as most experienced moms will tell you -- and you later realize as your babies turn to toddlers and school-aged children -- if moms don’t take care of their health physically and mentally, it makes it a lot more difficult to care for the mental and physical well-being of your kids.

To jump-start motherhood feeling happy and healthy, it’s essential to continue your massage therapy sessions after the birth of your child and beyond.

“It’s a pretty typical thing for moms to put themselves last,” explains Bonnie Vaniea, massage therapist at Elements Wilsonville. “The big climax is having the baby, so I don’t think people think about the aftermath. They don’t think about their own care after birth and the importance of getting your mind and body back to feeling normal.

"Postpartum massage can really be helpful for getting moms relaxed and feeling better, especially when they aren’t sleeping well.”

Follow Up Physical Pain of Childbirth with Gentle, Relaxing Touch

Most women don’t realize how traumatic giving birth can be to their bodies. Postpartum massage sessions can help heal the body by focusing on using soft, relaxing touch to revive and recuperate your tired muscles.

In a postpartum massage, Vaniea focuses on massaging the abdominal area to tighten muscles and work on helping regulate digestion. She also works on the leg muscles and feet since they’ve been carrying so much weight during the pregnancy, as well as the lower back area.

Overall, the main purpose of a postpartum massage is to help moms get back to feeling like themselves a lot faster and to help release the stresses associated with having a newborn.

“After going through the pain that can be associated with giving birth, it’s nice to get everything relaxed in an easy and gentle way,” explains Vaniea. “I also like to teach my clients about massage techniques they can use on their babies. Infant massage is really good for increasing communication and bonding between moms and their infants.”

Relaxation and Stress Reduction Important to Overall Health

Having a newborn in the house can be a stressful time for parents and their children withconstant feeding schedules, multiple diaper changes, and frequent bouts of crying and screaming. Regular postpartum massages can help release the common tension and stress that can build up as you care for the health and well-being of your newborn.

A one-hour massage can work wonders to give you some quiet mom-only time that is dedicated to relaxing your tense muscles, revitalizing your spirit, and recuperating your mental and physical health.

“Most moms feel super relaxed after a massage -- a little less cranky and they’re a lot happier when they take the time to continue with post-natal massage,” shares Vaniea. “It’s awesome to help moms get their body and mind feeling normal again after the birth of their child.”

Align Your Postpartum Massage with Your Post-Pregnancy Doctor’s Appointments

Most post-pregnancy doctor plans call for appointments a couple of weeks or so after the delivery of the baby. Aligning your postpartum massage sessions to follow your doctor’s appointments can make it easier for you to stick with a post-natal massage wellness plan.

Vaniea says that there isn’t a strict timeframe of when you can come in for your first massage after giving birth. In fact, Vaniea encourages all of her prenatal clients to come in for a massage as soon as they feel up to it and as soon as their doctors give them the OK. If you’ve had a Cesarean section, you’ll probably need to wait a little longer for everything to heal because lying on a massage table before the incision area is healed completely may not be too comfortable, advises Vaniea.

Overall, postpartum massage can be beneficial for helping your body bounce back quicker from the pain and strain of giving birth, as well as giving your mind a well-deserved break after enduring pregnancy for nine months and experiencing the sleep deprivation that a newborn brings with him or her.

New moms deserve to take care of the health and well-being of their minds and bodies. Postpartum massage will not only make you a healthier and happier mom, but it will carry over into helping you raise a happy and healthy baby.

Elements Louisville East Client Turns to Massage for Relief from Rheumatoid Arthritis Pain

Thu, 08 May 2014 17:11:00 -0500

The concept of holistic healing is becoming more popular as alternative treatments for common conditions continue to move into the mainstream. For Julie Diehl, taking a holistic approach to treating the chronic pain she battles day in and day out from rheumatoid arthritis and fibromyalgia isn’t just a treatment option, but a lifestyle necessity.

Julie, 53, has had rheumatoid arthritis since she was 7 years old and was diagnosed with fibromyalgia about three years ago. She has tried many different approaches to help with pain management throughout the years such as traditional medicines, physical therapy and chiropractors. But it wasn’t until 2007 when she had a pinched nerve in her neck that she tried massage.

With a debilitating pain level and a left arm that was numb from her shoulder to her hand, Julie turned to the Elements Louisville East studio in hopes of finding some level of relief.

“Nothing was maintaining my comfort level, so I decided to try out massage,” explains Julie. “I experienced a drastic difference with massage. I went from being debilitated to living a normal lifestyle and feeling pretty good most days.

"Massage has turned into a maintenance thing for me. If I don’t go regularly, then I have a lot more pain. Massage is one piece of the puzzle for me that I know I need to live a healthy lifestyle.”

Now, almost seven years later, Julie continues to alternate getting a massage every two weeks with going to a chiropractor to minimize the chronic pain associated with rheumatoid arthritis and fibromyalgia. To help her maintain her day-to-day health and ability to work at a computer as a graphic designer, Julie also exercises regularly, eats healthy and enlists the help of a naturopathic doctor, as well as a traditional medical doctor.

“Julie’s lifestyle and holistic approach both go into how effective therapeutic treatments are going to be for her,” explains Colleen O'Connor, massage therapist and studio owner at Elements Louisville East. “Julie takes the steps necessary to keep her moving forward, which is lovely from a therapist’s perspective. When you have someone like Julie who participates in their ongoing health, that’s the best approach you can take with massage and overall wellness. Julie really is the perfect client.”

Julie and Colleen both agree that a lot of people with rheumatoid arthritis may feel like they don’t have a lot of options for relief and not think that massage can help. In Julie’s case, massage was the turning point that brought her relief when she was in excruciating pain from a pinched nerve and it is one of the most important elements to help her maintain her pain levels on an ongoing basis.

“For me, I carry most of my stress in my shoulders and back. So if I wasn’t getting the kinks worked out regularly, then I’d have a lot more pain,” explains Julie. “Massage helps maintain a much better level of pain management and flexibility for my body. When you feel better and you aren’t constantly in pain, you can have a better attitude on life. I look forward to getting my massages so they make me feel better mentally, too.”

Colleen explains that massage, in addition to regular activity and healthy lifestyle choices, can help the pain associated with rheumatoid arthritis. By activating joint fluid and working on maintaining mobility, the less pain clients can have in the long run.

Everyone’s condition and treatment plan are different, but Colleen says that when working on clients with arthritis, a therapist typically won’t apply deep pressure at first and won’t be pushing directly on the joints.

“Julie has said to me that she can’t imagine what she would do without massage in her life,” reflects Colleen. “When you have arthritis, a lot of people just want to sit, which is really contradictory to what you need to do with arthritis. Julie understands that and she’s definitely very aware of who she is and what she needs.”

To help her stay in tune with her body, Julie also has found it helpful to meditate regularly. She says that she can tell when she needs a massage or an adjustment from her chiropractor. Julie believes that if you can become more aware of your body and give the treatments like massage enough time to tell a difference, then you’re going to feel better physically and mentally -- not just in the short term, but in the long term as well.

“Feeling better is a process and working on your health is a lifetime process. There isn’t a quick fix,” says Julie. “With the whole medical realm today, people think you should be able to take a pill to feel better instantly. But I don’t really see it that way.

"You have to work with your body and see what it needs that week or that day. It’s important to look at it holistically. You don’t just have to feel bad and not have any options for relief.”

Maximizing the Afterglow of Massage

Tue, 06 May 2014 11:27:00 -0500

New clients often ask me how frequently they should get massaged.

How often you receive massage depends on why you’re seeking it in the first place. Generally speaking,

Monthly - monthly massage may be enough to sustain you.

Weekly or Alternating Weeks - if you’re seeking massage for chronic pain.

More Frequent than Weekly - When addressing an acute injury or dealing with high levels of stress or just beginning a new exercise program.

Daily - While daily massage would be delightful, practical consideration such as cost, time, and physical need likely determine the frequency of treatments.

Overall, maintaining a schedule helps the body become conditioned and prepared for sessions at specific intervals. Muscles have memory and if conditioned to relax have the tendency to stay that way.

Whether getting a massage weekly, monthly or just every once in a while, the following habits can maximize and extend the afterglow of treatment.

Drink plenty of water. Massage releases toxins such as lactic acid and carbonic acid that need to be flushed from your body. Massage also promotes circulation, increases blood flow and oxygen and stimulates the lymphatic system which helps rid the body of pathogens. Hydration supports these functions helping to release these impurities.

Stretching 5 to 10 minutes a day between massages will help muscles from tightening up again and keep the life energy(chi) flowing.

Exercise. However, if you’re receiving massage to help speed up muscle strain recovery, you may need to ease up on the exercise and give your body time to heal. Try something more gentle like swimming, walking, or Tai Chi.

Get sufficient sleep. After massage, respect how your body feels. You may need to take it easier, move slower or perhaps do a little less for a while.

Diet. Eat the right foods and not too much of them. Plenty of organic fruits and vegetables is optimum and limit anything with a face. And if you do partake in meats, think of using them as sides, rather than the main course.

Taking part in this form of regularly scheduled self-care plays a huge part in how healthy you’ll be and how youthful you’ll remain with each passing year. Budgeting time and money for bodywork at consistent intervals is truly an investment in your health. And remember, just because massage feels like a pampering treat doesn’t mean it’s any less therapeutic.

Adapted from Total Body Health with Massage

Acing Motherhood

Tue, 06 May 2014 06:00:00 -0500

Being a mom is one of the most important jobs around, yet also one of the toughest and often most thankless. With job requirements of 24x7 availability, master multi-tasking, first aid skills, culinary abilities to make healthy meals with whatever ingredients are in the pantry, unlimited driving potential and the ability to drop everything at a moment’s notice to fix a broken toy, clogged toilet or tween’s emotional breakdown, it’s amazing how many women excel at this true labor of love.

“Motherhood is another full-time job,” says Brittany Hughes, massage therapist at Elements Glendale and mother of two kids ages 3 and 4. “I’ve realized that I’m never going to sleep again and raising your children takes a lot of work. But, my kids are awesome and I’m very happy.

"It can be hard to know as a parent if you’re doing the right thing because you’re learning as you go. But, as long as you always want the best for your kids, then that’s what matters most.”

In honor of the upcoming Mother’s Day weekend, it’s a good time to re-evaluate what you need from yourself and from others to master the task of being the best mom you can be. To ace the all-encompassing job of motherhood, it can be helpful to incorporate these simple, but effective, guiding principles into your lifestyle.

Keep it Consistent

Daily struggles like getting the kids ready for school and out the door on time, minimizing talking back or arguments over trivial subjects, or having your kids pick up after themselves can really wear down a mom over time. To help keep peace in the household while maintaining your sanity, it can be useful to establish consistent daily routines and responsibilities for everyone in the family.

Making responsibility charts or writing down your child’s routine can help everyone be on the same page on what is expected of them, as well as help your children visualize the order in which they need to complete tasks. It also can help moms and dads get on the same page in regard to responsibilities, disciplines and expectations.

When parents and kids both know what to expect, it can make daily struggles a lot easier to overcome without pulling out your hair or yelling at your kids and spouse.

“I think a lot of moms are exhausted because we work so much and try to do whatever we can for our kids,” says Hughes. “We end up giving our kids whatever they want to keep them quiet or to give us a break. The hardest thing about being a mom is not being your kids’ friend, but to be a parent. I see a lot of moms who give their kids whatever they want and they’re running all over the place. It’s not good for the kids or the parents. It’s better to be consistent with your kids, especially in the long run.”

Ask for Help and Accept It

It has always taken a village to raise a children. But in today’s day and age where many households have two working parents, the need for help has never been greater. However, the level of pride, especially for moms, getting in the way of accepting help has never been greater as well.

It takes letting go of your guilt, pride and maybe even a little stubbornness to not only let people know when you need some help, but to accept it when help is offered.

“My biggest struggle with being a mom is parenting my kids the best I can and the financial stress, too,” shares Hughes. “Right now, I work full-time six days a week to make ends meet. But I’m one of those people who feels awkward asking for help.

"Sometimes you have to get over your pride and just ask because you have to do whatever it takes for your kids. My biggest support has been my work and the people I work with at Elements.”

Put Yourself in a Time Out

Moms carry a heavy load of stress, responsibilities and obligations on their shoulders every day. To keep from getting overwhelmed, give yourself regular time outs to regroup, recharge and revitalize your mind and body. Whether it’s taking five minutes of quiet time in the bathroom, dropping your kids off at the kid’s gym while you work out or sitting in your car for a few minutes after dropping your kid off at practice, giving yourself even a little time each day will pay off big time when it comes to releasing stress and anxiety.

Don’t feel guilty about it either. Taking time out for yourself isn’t only good for you, but also for your kids. It teaches them to value personal health and well-being, while also giving them the opportunity to take direction from someone other than their mom if they’re in a childcare situation.

“Trying to find free time for myself is really difficult as a single mom,” shares Hughes. “But, I have found a way to go to the gym and I take my kids to the daycare there. This allows me to get an hour of ‘me time’ and they get to play with other kids. They love it and are always asking me to go to the gym.”

Have Fun with Your Kids

Kids grow up faster than you realize. If you don’t take the time to play with your kids and have some fun, then you’re missing out on making memories that will last a lifetime.

Play tag with your kids on the front lawn, build forts in the living room for a family sleepover night or lay on the floor laughing at each other’s jokes. Share special times like these with your kids and you’ll set the foundation for building strong, healthy relationships with your family

The bottom line is that when mom’s happy, everyone is happy. And, isn’t that what we’re all striving for – a happy, healthy lifestyle for everyone in our family?

If you’re a mother, take a moment this Mother’s Day and give yourself credit for a job well done. For kids and spouses, give mom extra attention this weekend and this month so she knows she’s loved and appreciated for everything she does for you and your family.

Happy Mother’s Day!

Muscle Fiber

Mon, 05 May 2014 12:08:00 -0500

muscle fiber - /mus·cle/ (mus´'l) /fi·ber/ (fi´ber)

muscle fiber: any of the cells of skeletal or cardiac muscle tissue. Skeletal muscle fibers are cylindrical multinucleate cells containing contracting myofibrils, across which run transverse striations. Cardiac muscle fibers have one or sometimes two nuclei, contain myofibrils, and are separated from one another by an intercalated disk; although striated, cardiac muscle fibers branch to form an interlacing network.

Posted by - Anatomy in Motion (see photo)

Deep Tissue Massage Minimizes Chronic Back Pain for Elements Warren Client

Thu, 01 May 2014 17:20:00 -0500

Finding a massage therapist that gets your needs and is intuitive to healing your pain can make the difference between a good massage and a great therapeutic experience. Until Jessica Guarino met her current massage therapist, Sean Reilly at the Elements Warren studio, she had only received good massages from other therapists that were relaxing and satisfying.

At age 35, Jessica has turned to massage and other therapy treatments throughout the years to help manage her chronic back pain from a combination of wedged disks, scoliosis, sciatica pain and multiple pinched nerves. But, after just one deep tissue massage session with Sean, Jessica felt immediate relief like she had never had before.

The day after her massage was the first time she had felt virtually pain-free in years.

“Sean has changed my life by making me in less pain than I have ever been in my life,” explains Jessica. “I don’t know how Sean does it, but he makes a good amount of pain go away each time I see him. He has amazing hand strength, but he’s so precise in how he uses it.”

Known as “The Crusher” among clients and others around his studio, Sean uses a combination of deep tissue and trigger point therapy to unlock the knots and relieve his clients’ pain. Jessica says there’s a lot of popping and crunching noises during her massages, but that’s what helps her body release tension. She knows the deep pressure she feels during the massage is worth it because she is going to feel incredibly better afterward.

“You really have to find a masseuse that has the best technique that works the best for you,” explains Jessica. “A well-trained massage therapist who can relieve pain is golden and a compassionate therapist who is in tune with his clients’ needs like Sean is quite rare. Sean is my perfect massage match.”

Besides being a highly skilled deep tissue massage therapist that focuses on healing the physiological well-being of his clients, Sean also has an intuitive nature about him that Jessica describes as compassionate, caring and focused solely on making his clients happy and healthy. At first, Jessica told Sean to focus on her back for the entire session, but now he is so in tune with what Jessica needs to feel better that he starts working on spots that hurt without Jessica having to tell him.

“Therapists may be good at knowing how to fix the body, but clients know their bodies better than anyone else,” explains Sean. “Jessica is always good at telling me what she needs in a session and I always tell my clients to not be afraid to tell me where to focus if they have a specific pain area they need addressed. My goal for each of my clients is to have their best interest in mind at all times during the session.”

Following a session, Sean also makes it a point to give Jessica work that she can do at home to help with her pain management between appointments. Stretching and using heat packs works the best for Jessica, but he also recommends drinking an adequate amount of water, taking warm showers and rolling her feet on frozen water bottles to help with daily pain maintenance.

“I try to give Jessica every piece of knowledge that I have to help with her daily life,” explains Sean. “I always make sure that if something is bothering Jessica, she has an ear to listen to her. I am there to help her out during our session, whether it’s to just listen, answer questions or work on a specific part of her back.”

Since getting massages on a monthly basis from Sean, Jessica has not only benefited from being pain-free for days following the massage, but she also has noticed the mental benefits that regular massage offers as well. As a single mom of a child with special needs, Jessica would catch herself getting cranky with her son because of the chronic pain she was juggling along with the stress of being a mom, working and making ends meet financially. Since she’s started regular massage, Sean has noticed that she’s able to relax a lot easier and there’s a smile on her face more often than before.

“When you’re in pain, it affects your mood and that affects your child as well,” reflects Jessica. “As a mom, you put your needs aside and forget about yourself. But, it gets to a point eventually that if you don’t take care of yourself, then you can’t take care of anyone else.”

Jessica plans to continue taking care of herself with monthly massage therapy sessions with Sean. Only seven minutes away from where she lives, the Elements Warren studio location makes it easy for Jessica to manage her chronic pain. And Sean continues to give Jessica the best massages she’s ever received.

Soothe Mom, Baby with Relaxing Prenatal Massage

Tue, 29 Apr 2014 06:00:00 -0500

Pregnancies can be a wonderful, life-changing experience for both parents. But the process of growing a healthy baby can put a lot of stress on a mother’s mind and body. And if a mother is stressed out or is feeling physically tense during a pregnancy, the baby can be directly affected by the emotions and physical discomfort that can occur.

To help soothe mom and baby during the nine months of rapid growth, changing hormones and overall exhaustion, expectant mothers should include regular massage therapy sessions into their overall prenatal plan.

“From the time you find out you’re pregnant and all the way through, there shouldn’t be a problem with getting a massage as long as you’re healthy and the baby’s healthy,” explains Kymberly Northey, massage therapist at Elements Glendale. “I believe that if there is a little less stress on the body during pregnancy, it can help a mom get through the pregnancy a little easier.”

If Mama’s Happy, Everybody’s Happy

As expectant moms grow a baby inside their bodies, there are so many changes -- both physical and mental -- that occur throughout the three trimesters of pregnancy. These changes can bring stress and discomfort to areas of your body that you may not have experienced issues with before.

To help alleviate the discomfort common during pregnancy, expectant moms can really benefit from massage in the shoulder, lower back, hips and feet areas, Northey says. Including prenatal massage into your pregnancy routine is not only good for promoting health and wellness for mom, but also for the baby.

“If you keep mom happy, the baby will pretty much stay happy as well,” says Northey. “You can tell sometimes when you’re massaging a mom that you’re relaxing and soothing the baby as well. The baby can totally tell what’s going on. It’s a pretty fascinating experience.”

The overall benefits of prenatal massage for mom and baby include:

Improves circulation throughout the pregnancy.
Reduces swelling in mom’s ankles and feet by keeping blood and lymphatic fluids flowing.
Helps reduce mom’s sciatica pain as the baby gets bigger.
Helps the baby to relax and have a healthier growing process.
Prepares the body for labor and delivery.

“When I work on women who are within weeks of their delivery date, I do a lot of work on their glutes and lower back,” explains Northey. “This can help their pelvic bones get ready for the baby to arrive.”

Expectant Moms Deserve a Relaxing, Therapeutic Experience

Some women may be hesitant to get a prenatal massage because they’re afraid that if a therapist touches a certain spot that they will be put into labor. Northey advises that this misconception isn’t necessarily true, especially if the therapist is properly trained, there is open communication between the therapist and the client, and proper precautions are taken.

Deep pressure can be used during a prenatal massage if the client requests it, but Northey doesn’t suggest doing a deep tissue massage from head to toe as this approach can stress the body too much. Therapists also shouldn’t do trigger point therapy throughout the entire massage either, Northey advises, but should focus on keeping prenatal massage pressure consistently moderate and within the client’s preferred pressure level. You should expect a massage experience that is safe, relaxing, therapeutic and customized to your specific needs.

“My goal during a prenatal massage is to make sure that my clients are comfortable and that the massage is relaxing the client, not stressing out the body,” explains Northey. “Expectant moms already have a baby in their body that they are trying to keep comfortable. As a therapist, you don’t want to add additional stress or pressure.”

Setup Important for Comfort and Safety

While some modifications have to be made during a prenatal massage to ensure a mother’s comfort and the baby’s safety, there are several different setups that can make a prenatal massage relaxing and enjoyable. Northey’s Elements studio, for instance, uses a prenatal-specific cut-out table that allows clients to lay face down on the table while their belly is supported by a sling.

Another common option is called “sidelining,” which includes propping clients up on their side with various pillows. Since pregnant women aren’t supposed to lie on their backs for long periods of time, it’s important to use a wedge to prop up the client’s upper body from the table when they’re in the face-up position.

“In a cut-out table, the therapists can give clients the pressure they want and it’s easier for them to get to all of the parts of the client’s body that need to be massaged without having to move pillows,” explains Northey. “We can even stretch the client, too, because they are totally supported by the sling in the cut-out table. In any kind of setup, though, the mom’s health and the baby’s health are the most important things.”

If you’re expecting to add a bundle of joy to your family soon and you’d like to feel some relief from your body’s discomfort during the pregnancy, schedule a prenatal massage for a soothing therapeutic experience for both you and your baby. Feel free to visit the studio before your massage to walk through the room, see the prenatal setup that your studio offers, and get comfortable about the experience before your actual appointment.

Besides Getting a Massage, What Else Can I Do to Reduce Stress?

Thu, 24 Apr 2014 06:00:00 -0500

ELEMENTS WESTFORD

Matt S.
"There are many ways you can reduce stress in your life. One of my favorites is to take a nice long walk, especially in the woods. Walking is such a great stress breaker. It gets you away from the craziness of life and away from the things in life that cause you stress."

Ana G.
"The easiest and most natural way to reduce stress is to simply take several deep breaths throughout the day. Introducing some great yoga stretches in the morning and at night before bed is another one of my favorite ways to wind down and de-stress."

Danny P.
"Some great stress reducers are "mindfulness" exercises, meditation, yoga, walks on the beach or in the woods, and playing or cuddling with pets. Arts and crafts of all types are also a great way to reduce stress and focus your energy on something positive."

Maureen O.
"Besides massage, there are other ways for us to relax. Try taking a leisurely walk on a sunny morning. Some people find quiet mediation relaxing. Try taking a few minutes to stretch. And for me, nothing is as relaxing as petting my dog while he naps."

ELEMENTS CENTENNIAL

Paul B.
"I like to ride my bike, swim, play a video game, or meditate. All of these calm me when I feel stressed out."

Jen H.
"When I get stressed I like to go for a run or do yoga to help me de-stress."

Carlton M.
"I like to practice the Yang style of Tai Chi. I also do a great deal of meditation."

DeAnna R.
"Since stress is an inevitable part of life, I suggest to people that they cultivate and maintain healthy relationships. It is our ability to mutually regulate one another's emotions that allow us to thrive, even during stressful times."

Uncover Layers of Stress, Tension with Deep Tissue Massage

Tue, 22 Apr 2014 06:00:00 -0500

You often don’t think about your muscles until you feel a sharp pain radiate from them or you wake up feeling stiff and sore. Your muscles, though, are active living tissues that need to be cared for and maintained on a routine basis to ensure overall health and wellness.

When the health of your muscles is compromised by physical or mental tension and stress, it can be beneficial to dig deep into the core of the muscular structure to heal and recuperate this living part of your body. The premise of deep tissue massage therapy does just that by getting beyond the surface of tense, sore muscles and focusing on healing the underlying layers that may be causing your pain and discomfort.

“I love the results you can get with deep tissue and the fact that you’re really getting down to the core of the muscle,” shares Matthew Smith, massage therapist at Elements Westford. “I‘ve had clients come back after a session and call me a miracle worker or say that I have magic hands. To me, that’s one of the most rewarding experiences as a deep tissue therapist.”

Peeling Away Tension Keeps the Knots Away

If you work in front of a computer all day, have an active job or engage in regular physical activities, you have more than likely experienced muscle knots, tension and discomfort. As muscle tension piles up in your body from daily wear and tear, you can quickly suffer from physical and mental pain.

Deep tissue massage can help alleviate intense muscle tension and knots by getting down deeper into the muscle to release trapped tension and working the muscles back into a good state of flexibility, elasticity and optimal performance potential.

“We can build up so much tension from all of our daily repetitive movements,” explains Smith. “Once a lot of tension builds up in the muscles, it can become painful and even form knots. Deep tissue is a great tool for helping release this tension build-up and getting your muscles healthy again.”

Going Deep Doesn’t Mean Bringing on the Pain

Deep tissue can get a bad reputation of being a painful type of massage where the therapist digs into your muscles with sharp, pointy elbows while applying an uncomfortable amount of pressure. While this type of massage can be deeper and more intense than other modalities, Smith assures that a good deep tissue massage shouldn’t be painful or leave you feeling really sore.

“People shouldn’t be afraid of deep tissue massage,” says Smith. “You don’t need to get beat up and feel really sore to see results with deep tissue. It’s going to be effective whether you’re sore or not.”

To start getting to the deep level of massage, Smith builds into it slowly by starting his massage strokes with his hands, fingers, thumbs and knuckles before using his forearms and elbows. He believes in the importance of warming up the muscles first and then moving into a deeper level of work that is dependent on each client’s preferred pressure level.

“My philosophy is that it’s not how deep you go that’s important,” reflects Smith. “It’s how you go that’s deep. Jabbing your elbow into someone isn’t always the best approach with deep tissue.”

Benefits Abound for Everyone

From high-stress executives to marathon runners, deep tissue can be beneficial for unwinding and healing tight muscles, as well as diffusing high levels of stress. Active people, in particular, can have a lot of tension in their lower back area, as well as their hamstrings, quadriceps and calves. By using deep tissue massage techniques in the glute area, you can unlock a lot of the pain and tension from the lower back, as well as throughout the legs.

“Runners, in particular, are engaging all of the muscles in their lower body, which can lead to tight leg muscles and glutes as well as tension build-up,” says Smith. “I’ve worked with a lot of people who have trained for the Boston Marathon and it’s great knowing that I’m helping them keep their bodies in tune while they train for their event.”

Deep tissue also is a great approach for doing focus work on the neck and shoulder areas, which are popular places for tension and stress to build up for office workers. Deep tissue can help break up the tension and heal muscle strain associated with sitting at a desk and working long hours in front of a computer.

“I have clients who come in for a massage and you can see the tension and stress radiating from their bodies,” explains Smith. “To see them after a deep tissue massage feeling great and looking like the tension has been sucked out of them is a great experience for them and a rewarding one for me.”

Give your muscles the deep treatment they deserve with a deep tissue massage therapy session. Whether you choose to alternate deep work with a more relaxing Swedish session or you focus on deep tissue to heal a recurring condition, this massage technique can help you feel a new sense of reinvigorating relief both physically and mentally.

Relax, Repair, Rejuvenate with Swedish Massage Therapy

Tue, 15 Apr 2014 06:00:00 -0500

Swedish massage is one of the most well-known massage techniques in the industry, but it may not always get the credit it deserves when it comes to repairing and rejuvenating both your mind and body. Often overshadowed by the more in-depth and specific modalities such as deep tissue, trigger point and sports massage, Swedish massage techniques have pioneered the power of touch to relax, heal and rejuvenate for hundreds of years.

“Swedish is a lighter massage that is all about relaxing,” explains Kayla Spicer, massage therapist at Elements Wilsonville. “I like to start out slow and then get deeper as I listen to the body. You should always start with Swedish strokes in any massage because you have to warm up the tissue before you can ever think about going deeper and correcting a certain condition.”

Relax with Long, Steady Strokes

The cornerstone of Swedish massage is using long, rhythmic strokes to help the brain and body relax in tandem. Its relaxing, therapeutic nature is one of the many reasons that Swedish massage continues to be one of the most requested and delivered therapy modalities in studios across the country.

There are five basic strokes attributed to Swedish massage, all of which can be used in the same session to relax and unwind your mind and body. The Associated Bodywork & Massage Professionals describe Swedish techniques to include:

Effleurage – Repetitive gliding strokes the therapist does with their palms, thumbs or fingertips.
Petrissage – Kneading, squeezing or pressing motions used to release muscle tension and reduce knots.
Tapotement – Rhythmic tapping motion used to release tight muscles and relax muscle spasms.
Friction – Deeply penetrating circular motion used to stimulate nerves and relax muscles.
Vibration – This relaxing technique increases blood flow, which helps to promote pain relief and deep relaxation.

“Being able to relax with a Swedish massage is amazing,” says Spicer. “This type of massage is a great jumping-off point for someone to get introduced into massage. But it’s also great for people like me who can heal better and more effectively when they’re totally relaxed and able to turn off their brain.”

Repair Stressed Muscles with Tender Loving Care

Although considered a gentler touch therapy, Swedish massage is a powerful tool for relieving tense muscles and relaxing tight areas throughout your body. This technique also can help improve your immunity by moving lymph fluids and releasing the body’s natural feel good hormones that can help you heal. You can get many of the same physical benefits of massage with Swedish that you can achieve with other deeper modalities, says Spicer. It all just comes down to what clients need and what level of pressure they can handle.

“I think that everyone can benefit from massage, but not everyone is willing to go slow, go lighter and focus on the relaxation part,” says Spicer. “There’s a misconception that in order to help someone physically, you have to go in deep to break up adhesions and work the muscles. Sometimes, you can get more benefit by going slow and having a lighter touch. With Swedish massage, the muscles relax and allow you to get deeper so you can do the healing work you need to do.”

Rejuvenate the Mind and Body with the Total Package of Swedish Massage

Swedish massage has continued to provide positive results throughout the years for promoting health and wellness for both the mind and body. Studies such as A Preliminary Study of the Effects of a Single Session of Swedish Massage on Hypothalamic–Pituitary–Adrenal and Immune Function in Normal Individuals have even found that only one Swedish massage therapy session can positively benefit biological effects on immune functionality and hormones associated with the nervous system. After only a single 45-minute Swedish massage, the study published in the Journal of Alternative and Complementary Medicine found that adults experienced an improvement in the immune system by increasing lymphocytes circulation, as well as a decrease in the stress hormone cortisol and other associated nervous system hormones.1

“I really enjoy Swedish because it allows me to work in a relaxing and therapeutic way,” shares Spicer. “Using all of the different Swedish strokes, you can make a real difference for people both mentally and physically. Swedish isn’t just a basic massage technique. It’s all about using different rhythmic strokes to help the brain relax for a while and allow the body to begin the healing process.”

If you’re like most people in today’s society that have trouble relaxing and tuning out all of the daily distractions, then Swedish massage may be the best answer to help you unwind, release tension, and start feeling better both mentally and physically. As the building block to most other massage modalities and the basis for typical education in the massage therapy industry, Swedish massage is readily available at almost every massage studio in the country. Just like with any massage, though, it’s important to choose a licensed therapist who listens to your needs and adjusts the pressure appropriately so that you can enjoy all of the mental and physical benefits of a healing touch.

What Breathing Exercises Can I Do to Relax?

Thu, 10 Apr 2014 06:00:00 -0500

Deanna R.
Elements Centennial

"There is a 'yin' breath to be done in the evening which involves taking a deep breath in, holding it as long as you can, and then letting it out slowly. The companion is 'yang' breath to be done in the morning or throughout the day until 6 p.m. In 'yang' breathing, a person takes a deep breath in and then exhales as long and fully as possible.

"Finally, "there's an app for that" and I like to recommend Breathe2Relax."

Brittany P.
Elements Centennial

"One example is the abdominal breathing exercise which is done with one hand on chest and the other on the belly. Take a deep breath in through the nose, ensuring that the diaphragm inflates with air. The goal is six to 10 deep, slow breaths per minute for 10 minutes each day."

Robyn V.
Elements Centennial

"I like Judith Kravitz Transformational Breathing. It's a hard habit to get started and keep but it really works in healing your body. Breath of life."

Massage Therapy to Address Allergies

Wed, 09 Apr 2014 04:00:00 -0500

With winter finally retreating to the North, and Spring breezes on it's heals, plants are waking up and bursting forth, throwing lots of tiny particles into the air. And with that, some of us suffer allergies.

During this year's allergy season, want to reduce your symptoms? Try massage!

Massage therapy is an excellent method to reduce stress and increase relaxation. And stress can really cause allergies to be much worse.

The more we are agitated and stressed, the stronger our reactions to things. When we are pouring more energy into our nervous & immune system, it responds by making us ready to react to anything that might attack you... Any pathogen... And any environmental threat.

Although this is a good thing when we need to fight off illness, it can become a problem when the body responds too much, leading to uncomfortable symptoms like a runny nose & itchy eyes.

Reducing the body's reaction to these allergens can reduce symptoms quite a bit. They eyes aren't so itchy. And the nose isn't so runny. When we do this naturally, through relaxation and stress reduction, we can avoid or reduce lots of over-the-counter drugs that cause their own uncomfortable side effects.

Although relaxation and stress reduction will not eliminate the fact that your body wants to react to certain things (e.g. pollen in the air), it will reduce your sensitivity, your hyper reaction, your over active immune response, and consequently your symptoms.

Stay in the Game with Sports Massage Therapy

Tue, 08 Apr 2014 06:00:00 -0500

Whether you’re a weekend warrior or a competitive athlete, sports activity can jar your joints, max your muscles and exhaust your energy. If you don’t take the time to prepare and recover your mind and body for competition, you’ll find difficulty in reaching your performance potential and accomplishing your sports activity goals.

By incorporating regular sports massage therapy into your training and competition regimen, you will not only be in a better position to get the most out of your athletic capabilities during an event, but you’ll also be able to build strength, confidence and range of motion while recuperating.

Pre-Event Massage Jumpstarts Your Body to Perform at Its Best

Before you line up at the start of an endurance race or you hear the referee’s whistle to signal the start of a team sports event, it’s important to visit a sports massage therapist to prepare your muscles and jumpstart your body for a favorable athletic performance.

As you age, you may be putting in the same work to prepare for a sporting event as you did when you were younger, but you may not be experiencing the same results as you did in your youth. Regular massage therapy throughout your training and right before you compete may be the missing ingredient you’re looking for to not only perform at your best, but to ward off many of the common sidelining injuries as well.

“In a pre-event massage, I’m working the muscles faster with my hands to get the body pumped up and ready to go,” explains Brittany Hughes, massage therapist at Elements Glendale. “This type of massage technique not only helps to warm up a client’s muscles, but to get blood flowing throughout their legs, arms and body.”

When you go into a studio for a pre-event sports massage, you should expect your therapist to use quick, fast massage stroke movements to ignite and awaken the muscle fibers in your body. The goal of a sports massage therapy session pre-event is not to go deep or to make you sore, but rather to get your muscles limber and joints moving so they are ready to perform at an optimal level when you need them most.

Post-Event Massage Helps Muscles and Mind Recover, Recuperate and Revive

When you compete in an athletic event, the goal is to push your limit and get the most out of your mind and body. After putting yourself through an intense situation such as an athletic competition, you have to respect the wear and tear you put on your muscles and joints.

The best way to give back to your body after pushing it to its maximum potential is by receiving a therapeutic sports massage. After competing, a sports massage therapist will focus on slowly and steadily working out the kinks and tension from overworked muscles, as well as mentally relaxing and re-tuning your mind’s energy.

Using the power of massage as a consistent post-recovery tool can ensure that you will be up and running in minimal time for your next sports event and will be able to compete at a consistent performance level.

“After a sport, I do a slower stroke movement massage that is firm enough to relieve tension and move out lactic acid, but not too deep because I don’t want to increase my clients’ muscle soreness and achiness,” explains Hughes. “The goal is to get their body to relax more and calm them down both mentally and physically.”

Range of Motion Key for Optimal Performance in Any Sport

Whether you’re an avid golfer, tennis player, runner or triathlete, all athletes need optimal range of motion in order to succeed. Sports massage can help you increase your range of motion on the front-end of your event, as well as regain your flexibility and mobility after you’ve competed or experienced an injury. Hughes starts out each of her therapy sessions testing out her clients’ range of motion, seeing how far they can stretch, and identifying where she can help them move and feel better. During the session, Hughes likes to use a lot of movement and stretching to help activate muscles and work through her clients’ tension areas.

“Not everyone gets the same results, but so many people find that sports massage helps remove their pain,” says Hughes. “They can feel a huge difference in how sports massage therapy helps to relieve muscle tension and increase range of motion.”

Prepare and enhance your body’s athletic abilities by trying a sports massage therapy session before and after your next event or race. Massage is but one element that every athlete needs in their training plan to ensure ultimate performance and recovery.

Note: Sports massage is a very particular and specified field of massage therapy. When booking your Elements massage session, please be sure to indicate that you are interested in sports massage so you can be paired with the best therapist to meet your needs.

What Are Some Common Signs of Stress?

Thu, 03 Apr 2014 06:00:00 -0500

Unlock the Knots with Trigger Point Massage

Tue, 01 Apr 2014 06:00:00 -0500

The body is a matrix of intertwined muscles, joints and tendons. Trigger point therapy taps into the body’s internal web of muscles and tissues to unlock common chronic and injury-related pains caused by tension and stress.

Everybody has trigger points, but whether they’re activated or not can depend on if an area has undergone trauma, stress, overuse or injury. When activated, trigger points can cause widespread pain, tension, irritation and even lack of motion. Applying a moderate to deep pressure to these areas can create a dull, aching feeling to different areas of the body, which is most commonly known as referral pain. This referral pain actually lets therapists know that they are on a trigger point so they can directly address the area and concern.

When you receive trigger point therapy, you may feel tenderness when the therapist applies pressure. But overall, it should be a therapeutic experience where you feel relief after the pressure is applied and the trigger point goes away.

“Trigger point therapy helps eliminate pain, relieve tension and promote a better range of motion,” explains Merrissa Proctor, massage therapist at Elements Acton. “It’s a great tool for all ages and for many issues to unlock an area, but it’s also great to increase circulation and help muscles regain full function. Ultimately, it’s a rehabilitative therapy that provides quick, lasting results.”

Repetitive Movements, Stress Build Knots throughout the Body

Normal people living everyday lives can benefit from the relief provided through trigger point therapy. Performing simple activities like driving in your car for extended periods of time or overdoing it in your daily workout can cause strain and promote the buildup of stress and tension in your muscles.

Doing continuous movement over and over again can irritate tissue, which over time can lead to the development of trigger points. Ultimately, when tissues remain in a contracted state for long periods of time they can harden and create little nodules that therapists can palpitate and actually feel for during a trigger point massage. When these trigger points are addressed and the tension is released, clients can feel instant relief that feeds into long-lasting results.

“When I have a client lay on my table in so much pain and then when the trigger point session is over they get up feeling so much better, those are the best moments of the massage,” shares Ashley Hughes, massage therapist at Elements Chandler West. “When clients realize that they can actually turn their neck in directions they couldn’t before the session, that’s when you see the results of trigger point.”

Trigger Point Provides Quick Results for Releasing Tight Knots

Trigger point therapy encompasses a lot more of the body than most people may realize. This results-driven technique is best for addressing an injury or chronic pain as well as providing pain management solutions for people with beginning to advanced conditions.

Trigger point therapy can be very effective for treating many common muscular conditions and injuries. Proctor typically sees trigger point therapy working well for conditions such as:

Sciatica pain that can affect the lower back, glutes, legs and feet
Plantar fasciitis
Shin splints
Migraines
Computer shoulder
Chronic pain in joints such as stiff neck and back
Rotator cuff injuries and/or immobility

“Sometimes it’ll only take one trigger point therapy session to start seeing results. Sometimes it can take a little bit longer,” explains Proctor. “Instead of putting a Band-Aid on a problem, you’re actually going into the problem and fixing it with trigger point.”

Pain is Not the Purpose of Trigger Point Therapy

Many people have the misconception that clients who get trigger point massage have to endure high levels of pain and be sore for days following the massage in order for it to be beneficial. In reality, though, Proctor and Hughes both agree that the purpose of trigger point is not to provide more pain, but to rather reduce pain and heal injuries.

“It shouldn’t be an excruciating painful type of experience where you’re sore and bruised,” explains Hughes. “There can be a little bit of tenderness and discomfort in the spot that you’re digging into, but you shouldn’t be afraid to communicate your personal limits with your therapist. Everyone is different so don’t go into a session feeling like you have to hold your breath and bear down to tolerate the pain.”

For the most effective and enjoyable trigger point massage therapy session, Proctor and Hughes both like to also mix in Swedish and deep tissue massage techniques so clients can enjoy the relaxation of the massage experience coupled with the rehabilitative benefits that trigger point can provide. Proctor advises that you shouldn’t do more than six to 10 trigger points in one session because more than that can be too much for the body to handle.

If you’re looking for full body trigger point work, Proctor also suggests that you do the work over the course of multiple sessions for the best results. And, since the benefits of trigger point last longer than traditional practices, you don’t have to get trigger point every time you go in for a massage. After you’ve released the pain and tension caused by built-up knots in your system, you can use trigger point on an as-needed basis going forward.

“I believe massage is a trade of intuition and there are just therapists who know intuitively where trigger points are without the client telling them where they’re sore,” shares Proctor. “The first step is to find a skilled therapist and slowly work into the modality gradually. You don’t want to just jump into trigger point because it’s a lot for your body to work all of its tissues and fluids at once. When approached properly, trigger point massage is a great way to see that massage can help you relieve pain and lead a better life.”

What Injuries Do People Most Commonly Treat with Massage?

Thu, 27 Mar 2014 06:00:00 -0500

Rhonda I.
Elements Palatine

"Now that it is spring, excitement for better weather will motivate weekend warriors to try and jam a winter's worth of exercise and activities in one weekend. The most common injuries we will see people using massage to treat will be pulled quads and hamstrings, shoulder and trapezius pulls, and stiff neck muscles."

Angel W.
Elements Florence

"Low-back gluteal pain, which usually turns out to be an extremely tight piriformis muscle messing with the sciatic nerve. The other main issue is a tight and sore neck and upper trapezius. Both respond well to massage, trigger work and stretching."

Jen H.
Elements Centennial

"I have a lot of people that come and see me with back or shoulder injuries."

Shannon L.
Elements Needham

"I'm not sure 'injuries' is the best word. Maybe 'pathologies' is better. I see a lot of folks with neck and shoulder tension as well as lower back tension. A lot of issues come from repetitive daily motions that have been repeated over time. For instance, someone who sits sideways at a computer; think about which muscles are being shortened/lengthened. If someone does this every day for their job, a pathology arises."

Colleen O.
Elements Louisville East

"Headache pain is one of the biggest issues our clients bring with them to our studio. Not surprisingly, we find that headaches are a primary driver of those last-minute "please tell me you have a therapist available" calls that we get. Whether stress-induced or from sleeping wrong the night before, nothing knocks someone off of their game faster than a headache. Sometimes, just walking into our dimly lit, warm, cozy rooms is enough to start the healing process. The therapist's skill is just icing on the cake."

The Art of Aging: Look, Feel Great with Massage

Tue, 25 Mar 2014 05:32:00 -0500

The way you feel is more important than the number of candles on your birthday cake. But inevitably we all get older and experience the effects of aging on our minds and bodies.

Age may be just a number, as the saying goes. But certain ages are significant benchmarks for many.

“A lot of people have a specific birthday in their heads that they believe will be the turning point when they will start experiencing the effects of aging,” explains Bonnie Vaniea, massage therapist at Elements Wilsonville. “It varies from person to person, but that date is when they start noticing new aches and pains.”

Whether your 40th, 50th or 60th birthday is your turning point, incorporating massage into your regular lifestyle can help you age wisely and gracefully.

Revitalize Aging Skin

One of the most common concerns about aging is keeping skin looking healthy and wrinkle-free, especially in the face and neck areas. While massage can’t actually get rid of wrinkles, it can help people feel younger and improve their outlook on themselves by relaxing face muscles and revitalizing the health of the skin.

Massaging the face relaxes muscles underneath the skin and helps keep the skin more flexible. Massage also can positively affect the skin’s hydration levels by transforming dry, rough skin into a smoother and softer texture.

“I actually end up using more oil and lotion on people during the winter because their skin needs the extra moisture to stay healthy,” explains Vaniea. “Massage is a great way to moisturize the skin and exfoliate it as well.”

Alleviate Arthritic Pain

Arthritis causes inflammation in the body’s joint capsules, causing varying degrees of pain ranging from moderate to severe. Massage can’t cure arthritis, but it can improve blood movement and circulation throughout the body, which in turn helps to alleviate the crippling pain that arthritis can cause.

One of the most common areas for arthritis to strike is in the knees. Vaniea can use special techniques around the knee cap area to help improve blood flow and ultimately reduce a person’s arthritic pain.

“I have had a lot of clients say that massage has helped to keep them from experiencing some of the worst pain caused by arthritis, while also helping to keep them active and moving,” shares Vaniea.

Lower Stress-Related High Blood Pressure

High blood pressure is common among adults of all ages and there are a lot of causes associated with this condition. In today’s society, a poor diet and lack of exercise are the two most common causes and ones which massage can’t really help, says Vaniea. However, if you’re a corporate executive who juggles large amounts of daily stress that results in high blood pressure, then massage can be an effective solution for reducing the impacts of this of condition.

“Massage can temporarily lower blood pressure by reducing the stress levels of a person,” explains Vaniea. “But, regular massage also can help them realize going forward when they’re getting stressed out so they can address the cause earlier in the process and take a more preventative approach to reducing stress and blood pressure in the long run.”

You’re Never Too Old for Massage

No matter your age, it’s never too late to start getting massages to combat the common conditions associated with aging and enjoy the benefits of a therapeutic experience. Vaniea has worked on people in their 80s who have never gotten a massage before and recently massaged a new client with Parkinson’s disease who was able to finally get a great night’s sleep after receiving a massage. You can reduce stress, feel more relaxed and experience the positive impacts of massage on your health and wellness at any age.

Why Am I Always Tired?

Thu, 20 Mar 2014 16:39:00 -0500

Maureen O.
Elements Westford

"Adequate sleep is essential to having energy for a good day. A comfortable sleep environment is helpful, and you should avoid stimulants before going to bed. A regular massage helps to ensure a quality rest, as massage has been shown to have the same benefits of resting for seven to eight hours on the body. A nutritious diet including fruits and vegetables also helps to maintain an adequate energy level."

Shannon L.
Elements Needham

"Exercise and good nutrition. A 20-minute walk and non-processed foods do wonders."

Danny P.
Elements Westford

"There can be many reasons for feeling tired, fatigued, or lacking energy. Diet comes to mind first. Are you eating lots of green leafy vegetables, as well as broccoli, Brussels sprouts, asparagus, green beans and zucchini? All of these have iron, potassium, zinc, copper, manganese and a host of vitamins. A healthy diet includes lots of vegetables including leafy greens.

"Rest: Do you get eight hours of sleep each night? Is it an unbroken eight continuous hours? Rest is just as important as diet.

"Do you exercise? You don't have to go to the gym, although that type of exercise is very helpful. You can walk, jog, hike, do yoga, pilates, Zumba; all of these activities help to improve your level of energy.

"Finally, massage and meditation are two ways to help lower levels of stress. Regular practice of meditation and regular massage treatments are very effective in lowering stress levels. And when you're less stressed, you'll have more energy."

Massage Increases Range of Movement

Thu, 20 Mar 2014 04:00:00 -0500

A body in motion tends to stay in motion. A body at rest tends to stay at rest. Massage puts your muscles in motion while you rest, increasing flexibility and maximizing your body's range of motion.

Chicago-based Neuromuscular Therapist, Mara Nicandro, shares her insights on the causes of restricted movement and the benefits of massage in its treatment and prevention.

Read Mara's insights on her website >>

Breathing Best

Thu, 20 Mar 2014 04:00:00 -0500

You'd think there's only one way to breathe, like the way you do naturally, but you'd be wrong. Certain methods take more work than others, and you can improve your health by doing it better.P

Lifehacking blog Selfication explains a number of ways to breathe correctly, but the most important one is to breathe from your diaphragm. It's what singers learn to do and babies do naturally. Those deep breaths give both singers and little children the ability to project their voices powerfully, for better or worse. In your case, you can use it to get more oxygen and more energy. Selfication explains:

Read Lifehacker's Article To Learn More >>

Being Aware Leads to Taking Care of Your Body

Tue, 18 Mar 2014 06:00:00 -0500

Being a parent, employee, fitness-minded individual and consumer in today’s technology-driven society can take a toll on your body as you bounce around from role to role throughout your day. Your body is your biggest tool and its health plays a huge significance in the quality and longevity of your life.

If you don’t take care of your body each day and continually run around on fumes, then you won’t have a sound structure to support a healthy and fit lifestyle. Taking care of your body begins with being aware of the physical stress you put on yourself and realizing the importance of addressing this stress prior to feeling aches and pains. Feed your body with the following proactive body awareness strategies and you will set the foundation for a strong, resilient body.

“We have a lot of stress every day. But it’s not until the body aches or you start feeling bad that you become aware of how your body feels,” explains Bryan Manpezoni, massage therapist at Elements The Woodlands. “That’s why being aware of what your body needs and getting massage regularly is really important to your body’s health.”

Tune Up for Healthier Living

When you aren’t in tune with your body, mental and physical ailments can create a domino effect that if overlooked for too long will eventually lead to more serious conditions. Initially, the most common signs that it’s time to tune up your body include getting sick often, feeling unbalanced or uncoordinated, muscle soreness, irritability, and aches in your neck, shoulders and upper back.

Many people aren’t aware that their bodies aren’t functioning properly or being taken care of well until they start seeing these type of signs. At this point, body awareness practices such as massage, yoga, stretching or mediation can only be used as a reactive tool to address your specific ailments, instead of a proactive practice that maintains your overall health and wellness.

“By the time people come see me for a massage, they aren’t feeling well,” explains Manpezoni. “Stress reflects badly in your neck and shoulder area. Anxiety shows up as stomach pain and you can tell when people are really upset because they clench their jaw. It’s important to be aware of what your body needs before signs like this show up.”

Breathe In, Breathe Out, Repeat Often

One of the simplest, yet most effective, ways to monitor your body’s reaction to the stresses of daily life is to check in with your breathing patterns. When you’re calm, you will have longer, deeper breathing patterns. But when you’re stressed, your breath will tend to be quicker and shorter.

To stay connected with your mind and body throughout the day, make it a point to take a few deep breaths throughout your day and focus on breathing from your diaphragm, rather than your throat area.

“I have so many clients come to me who are so stressed out and just need some quality quiet time,” says Hannah McClure, massage therapist at Elements Westford. “They just need a breather and massage is the perfect place to take a break. The setting alone is relaxing with light music, warm blankets and a comfortable atmosphere where you get to lay down and take a rest. My job as a therapist is to create the most relaxing atmosphere possible for my clients.”

In addition to massage, regular meditation can be a powerful tool for getting in tune with yourself. The simple act of taking five minutes of quiet time each day to just sit by yourself without technology, kids running around or being in the office can elevate your awareness levels.

“Take an intentional breath and breathe into the area of the body that’s stressed,” advises McClure. “When you breathe out, mentally and physically try to release your stress.”

Stretch it Out for Mental and Physical Longevity

Whether you consider yourself an active person or not, stretching your sore, tight muscles is beneficial not only physically, but mentally as well.

Manpezoni suggests combining stretching before and after physical activity with a five-minute warm-up and cool-down to support the best performance of your body. When working on a computer or at a desk, he suggests getting up from your workstation at least every 45 minutes to stretch your neck by bringing your chin to your chest, looking up to the ceiling and moving your head from side-to-side.

Making stretching a regular part of your daily activities helps to stay aware of and detect any possible aches and pains that may be surfacing throughout your body before they flair up into an injury.

“One thing I suggest to all of my clients is stretching,” explains McClure. “Not only does stretching help with physical ailments like tight muscles, but in the long run as you age it’s so important for the health of your mind and body.”

Taking care of your body today with a mix of self-reflection time, stretching and massage will provide many short-term benefits associated with body awareness, but it also can help establish a lifestyle based on achieving overall health and wellness for the long-term. Enjoy taking care of your healthy body; you deserve it!

Timing Is Key to Massage's Benefits for Neck Pain: Study

Mon, 17 Mar 2014 04:00:00 -0500

A new study, published in the Annals of Family Medicine, shows massage can relieve neck pain if it's done often by a professional therapist and for the correct length of time.

One-hour sessions two or three times a week appear to be best, said study researcher Karen Sherman, senior scientific investigator at Group Health Research Institute in Seattle.

Read US News report with more details >>

Fabulous Friday Feedback

Thu, 13 Mar 2014 23:06:00 -0500

Some Fabulous Friday Feedback from the Elements Von Karman, CA studio. Beth V. visited and had this to say:

"I have had professional massages for years and have had another massage membership, but I knew from my first visit that Elements was my place. I have felt genuinely welcomed, comfortable in the surroundings and decor, and serviced promptly. I used to wait in line for as long as 10 minutes at my other place just to check in, and again to check out! And once I was in, I waited again in a robe among a dozen other people for my massage therapist to come get me! At Elements, I am anticipated and they are ready for me at my scheduled time. The whole experience is calming and takes away my stress! But, by far, the best selling point for me was the massage itself. It was and is not formulaic, like I was used to. Instead, Carol listens to what I need, and she gets right to it! I know that whatever ache or pain I have, Carol will work on that with her expert hands! I can't say enough about this place! And in all of this, I don't feel trapped in my membership! At any point I can say, "That's enough!" and I'm out in a month! I don't think that will ever happen!"

Besides Regular Massage, What Else Should Be Part of a Good Holistic Wellness Program?

Thu, 13 Mar 2014 18:13:00 -0500

Sharon D.
Elements Westford

"A healthy eating habit, yoga, meditation, stretching, exercise and water should be as important as your massage. Making a few of these a part of your daily life will substantially enchance your well-being."

Danny P.
Elements Westford

"Eating healthy, such as consuming fruits and vegtables on a daily basis, is a wonderful way to keep up your wellness. Also exercising regulary, possibly yoga or meditating, and a positive outlook on life should all be part of a good holistic wellness program."

Steph P.
Elements Centennial

"Chiropractic care, acupuncture, meditation/breathing techniques and regular exercise should also be part of a good wellness program."

Paul B.
Elements Centennial

"I feel that allowing yourself time every day to meditate and clear your mind can help you to have a healthier well-being."

Tayler W.
Elements Wilsonville

"Monthly massage is a BIG part of anyone's holistic wellness program. Also important is daily stretching and a mindful diet. Try to stay away from preservatives, high fructose corn syrup and fast food which can leave one feeling less energized.

"Feeling good physically is important; but keeping your mind going is important, also. If you've never done meditation, give it a try. There are many easy beginner follow-along videos on YouTube. Reading a little bit every day works your brain out, too."

Bonnie V.
Elements Wilsonville

"Exercise, stretching, and meditation are great things to do as well since they move both your body and your mind. It is also very important to do things that make you happy. Having a good outlook on life is the best thing you can do to prolong your health."

The Role of Massage in Treating Mental Health Conditions

Tue, 11 Mar 2014 06:00:00 -0500

In today’s society, many people suffer from differing levels of mental health conditions such as stress, anxiety and depression. The National Institute of Mental Health estimates that 26.2 percent of Americans suffer from a diagnosable mental disorder in a given year. Of those suffering from mental illness, approximately 20.9 million Americans report experiencing mood disorders such as depression, while approximately 40 million suffer from an anxiety disorder.

As the mental health epidemic continues to grow throughout the country, people are turning to traditional medication treatment options as well as seeking positive outcomes from total mind and body approaches such as massage therapy.

“Anxiety and depression are the most common mental conditions we see treated with massage,” explains Maria Geisbert, massage therapist at Elements Timonium. “Basically, anything where there is a need for relaxation and stress relief, massage is going to help. In mental disorders where there’s a lack of serotonin and dopamine, massage can help with that as well.”

Moving from Physicality to Mentality

A shift in mindset is moving people into realizing that massage isn’t only for relieving physical pains or as an indulgence while on vacation. Statistics from the American Massage Therapy Association (AMTA) show that massage is seen as a treatment for total mind and body health as 88 percent of people view massage as beneficial to overall health and wellness.

“Massage is more than a luxury – it’s a healing modality on a physical, mental and spiritual level,” explains Hannah McClure, massage therapist at Elements Westford. “It helps in all aspects of our life. As time progresses, people are starting to see and accept that more. But, many people still need to understand that regular treatments are so therapeutic both physically and mentally.”

According to the AMTA, various research has shown the benefits of using massage to help treat mental health conditions in different types of situations. Some of the highlights of the research that links therapeutic massage with positive mental outcomes include:

The Journal of Alternative and Complementary Medicine reported that massage therapy can reduce symptoms of depression for individuals with HIV disease.
Applied Nursing Research reported that massage therapy given during chemotherapy can significantly reduce anxiety and acute fatigue.
Military Medicine published research that indicated significant reductions in ratings of anxiety, worry, depression and physical pain after military veterans received massage, as well as declining levels of tension and irritability.
Complementary Therapies in Clinical Practice reported on research that found that massage for nurses during work hours can help reduce stress and related symptoms, including headaches, shoulder tension, insomnia, fatigue and muscle and joint pain.

Power of Touch Complements Mental Health Treatments

The traditional treatment for many mental illnesses typically includes taking an assortment of medications to balance out hormone levels and stimulate the nervous system. Through the power of touch, massage has evolved into an additional treatment option for mental health conditions by reducing cortisol and adrenaline, as well as increasing serotonin and dopamine to reduce anxiety depression.

When the stress hormone cortisol was measured before and immediately after a massage, researchers from the University of Miami School of Medicine have found that the therapy lowered levels by up to 53 percent. Industry research such as this continues to point toward massage therapy as an effective approach to positively affecting the body’s biochemistry in order to treat mental health ailments such as anxiety and depression, as well as complement traditional medical treatments.

Slow, Steady Approach Leads to Greater Results

Massage should be an amazing, wonderful experience and not something that causes stress or nervousness. However, when seeking massage for mental health issues, a client may have issues with touch, darkness or being in a small space such as a massage room. As such, it’s important for therapists to thoroughly review a client’s condition prior to the session, while clients need to be forthcoming with disclosing appropriate information as it relates to their condition and their feelings on the overall massage experience.

If there are any apprehensions about the session, it may be a good idea to start gradually with a basic Swedish massage during a 30-minute session.

“As a therapist, you want to be very aware of your clients’ conditions,” explains Geisbert. “You want to make sure they feel comfortable and that a massage isn’t going to make them nervous, cause a panic attack or create an adverse reaction. It’s important to start small and then go forward from there, especially with someone who is already nervous or stressed out.”

Identifying Need Key to Proper Treatment

Although people are more proactive today with their health and more familiar with looking into preventative and alternative treatment options, there still is a much work that needs to be done to educate the public on the benefits of massage for mental health conditions.

One of the biggest challenges of using massage to treat people with mental health ailments is encouraging clients to be comfortable with discussing their condition with their therapist. Geisbert believes that some people may feel embarrassed or ashamed to discuss their mental health as the topic can still be seen as taboo in our society and they are unsure about how massage can help. She tries to overcome this challenge by being diligent with asking questions pertaining to mental health prior to appointments with her clients so she can make sure she’s addressing all of her clients’ physical and mental needs.

“People may see asking for help as a sign of weakness. But really it can actually make you stronger,” Geisbert says.

Massage can be a powerful tool for combatting the increasing presence of mental health conditions in our country. If you or a loved one has mental health issues such as depression and anxiety, talk to your doctors and a certified massage therapist to see how massage can fit into your overall treatment plan.

What Makes for a Good "Tableside Manner''?

Thu, 06 Mar 2014 17:27:00 -0600

Joe H.
Elements Acton

"Treating my clients with respect by listening to what type of massage they want and all of their non-verbal communication. Another part of tableside manner is making sure that both my client and myself feel safe and comfortable."

Gretchen T.
Elements Louisville East

"Besides giving a warm smile, I always ask them how they are feeling today and how they felt after their last session. If the client wants to show me where it hurts, I touch the area if it's appropriate such as the arms, back or shoulders. If the client is new or I have not seen them before, I tell them my name again before I leave the room. I also like to ask if they have any questions for me after I finish the assessment."

Carlton M.
Elements Centennial

"I believe in making sure the client always feels that they are comfortable, whether it's getting them a cup of water during the session or escorting an elderly client who may need additional assistance getting to the restroom. Their comfort is always the number one priority."

Ana G.
Elements Westford

"I think making the person as comfortable as possible is always going to be number one. This means taking the time to really lsiten and find out what they want to get out of the massage. Clearly explain what will go on during the session and follow through, of course. Always be considerate and respectful of clients' requests, and always be personable."

Four Tips to Maximize Your Massage Experience

Tue, 04 Mar 2014 07:00:00 -0600

You know you’ve had a disappointing massage experience when you leave a session feeling mentally and physically dissatisfied. Whether you had a hard time relaxing because of too many thoughts running through your mind or you weren’t comfortable with the therapist’s massage approach, the room temperature, music selection or lighting, there are many internal and external factors that come into play during a massage session.

To make the most of your next massage, adopt the following four tips before, during and after your session so you can maximize your experience and leave feeling relaxed and refreshed.

Find the Best Therapist for Your Specific Needs

Finding a massage therapist that you’re compatible and comfortable with in regard to personality and massage delivery techniques can make or break your satisfaction. Every massage therapist has a unique approach and specific areas they focus on. So it’s important to do research prior to a massage to make sure a therapist’s approach aligns with your goals and expectations.

Communicating your specific aches or pains with the therapist prior to starting the session also is important to ensure your needs will be met during the massage.

“If you have specific problems or issues you want addressed, it’s a really good idea to check out a therapist’s resume, certifications and continuing education,” advises Angel Wossum, massage therapist at Elements Florence. “Being honest and upfront with the therapist also is essential so that everybody is on the same page about the purpose of the massage from the beginning.”

Be Early, Be Prepared

Rushing around and running late for a massage session will only lead to a sub-par experience since you aren’t giving your mind and body time to pause and prepare for a relaxing experience. To get the most benefits out of your massage session, Wossum recommends that you arrive at the studio at least 15 minutes ahead of the appointment to fill out paperwork, use the restroom and decompress any stress you’ve encountered throughout the day.

When you’re lying on the table waiting for the therapist to come in to start the massage, it also can be helpful to take a few deep breathes to clear your mind and prepare your body to melt into the warm, comfortable table.

“When clients are running behind, everyone feels rushed and stressed,” says Wossum. “Being early is being on time when you get a massage. It allows you to be prepared and ready so your experience is everything you want it to be.”

If you really want to jump start your massage experience, you also can start preparing your mind and muscles ahead of time by drinking an adequate amount of water and taking a hot shower to warm up your body’s core.

“Warming up your core temperature with a shower or bath can help loosen up muscles and get your body ready to relax a little bit better,” explains Toni Middleton, massage therapist at Elements Preston Hollow. “This allows a therapist to start working on your muscles and breaking up lactic acid quicker during the session.”

Check Your Baggage at the Door

One of the biggest obstacles to a successful massage experience is letting outside stresses, devices and frustrations sneak into the massage room with you. Both therapists and clients need to make concentrated efforts to remove distractions that can negatively affect the outcome of the session such as cell phones, memories of a heated discussion or home and work stresses.

“As you’re in a session, try not to think about all of the things that are stressing you out,” says Middleton. “Whether it’s good or bad, leave your attitudes and frustrations at the door so you can have a more relaxing experience.”

“As a therapist, I have to leave all of my personal things at the door as well,” continues Middleton. “People feed off each other’s energies so I can’t come in being mad at the world. I do a couple stretches and breathing exercises before a session to help clear my mind and prepare for the massage. It can be helpful for clients to do this as well.”

Adopt a Relaxed Post-Massage Routine

After you’ve taken an hour out of your day to focus on relaxing and unwinding during your massage session, the last thing you want to do is run out into the world full speed ahead. Instead, Wossum and Middleton both agree that the best post-massage prescription is to head home to a relaxing environment where you can take a hot bath with Epsom salt to relieve any soreness and keep your muscles loose. Staying hydrated and doing light stretching such as ear-to-shoulder, chin-to-shoulder and ear-to-chest movements also can help keep your mind, body and muscles loose and relaxed.

“The best day to schedule a massage is when you can just chill out afterward,” says Wossum. “If you get a massage and then spend the rest of the day rushing around or doing strenuous exercise, you’re not going to enjoy the full benefits of the massage. We do a lot of work to fix things during a massage. So you don’t want to undo it all by doing too much for the rest of the day.”

Getting a massage is great for relaxing your mind and body, but reaping the benefits of a massage long after the session ends is when you can really start establishing total health and wellness. The next time you schedule a massage, maximize your experience by following these simple but effective tips before, during and after your session.

Water Benefits - Drinking Water in the Morning

Sun, 02 Mar 2014 05:00:00 -0600

Drinking water in the morning immediately upon waking up can have amazing therapeutic effects for a multitude of health conditions—ranging from pain to asthma to cancer.

Drinking more than a liter of water in the morning, before eating, can help with:

Dyspepsia
Rheumatoid arthritis
Angina
Migraine and headaches
Colitis
Constipation
Hypertension
Anemia
Obesity
Sinusitis
Pulmonary tuberculosis
Asthma
Kidney stones
Diabetes
Irregular menstruation
Leukemia
Uterine cancer
Breast cancer

Am I Supposed to Tip After a Massage?

Thu, 27 Feb 2014 07:00:00 -0600

Colleen O.
Elements Louisville East

"Gratuities and tipping can be confusing in any industry. Do I tip? How much should I leave? Is it insulting to the therapist?

"When our clients ask we tell them the standard tip is 15%-20% of our walk-in rate, but there is no pressure. Although therapists do go to school and are licensed professionals, tipping is very much a standard part of the industry. Therapists at Elements are paid a professional wage for their services but always appreciate any tips that are left for them."

Brian S.
Elements West Plano

"Massage therapy is a service industry just like eating at a restaurant, and tips are considered as part of our pay just the same as a waiter or waitress. What further complicates tipping is that in some European countries and the Far East, no tipping is expected as the service provider pays their staff at a higher rate to compensate for the lack of tipping.

"Bottom line: We hope your experience at Elements is such that you would want to add a gratuity for our hard work and dedication, without the higher cost of a session built in."

Deleashia A.
Elements Centennial

"Tips are very, very much appreciated. They help out a lot and we also depend on them for part of our income."

Kristine D.
Elements Westford

"The short and simple answer is yes. However, the amount is always up to the client. Overall, if the massage was completely unsatisfactory, then tipping is not an option. But please explain why the massage was not up to your standards. Feedback -- both positive and negative -- can really help a therapist fine-tune their techniques."

Nicole T.
Elements Acton

"You are by no means obligated to tip. However, massage therapy is a service industry just like eating at a restaurant or getting your hair done. Massage therapists do rely on tips to help pay their bills."

Lighten the Load on Childhood Stress

Tue, 25 Feb 2014 21:11:00 -0600

The stresses that children experience today can quickly pile on as daily homework, school projects, sports competitions and family expectations weigh them down. With overloaded schedules and big ambitions for college scholarships, childhood years are becoming less about just being a kid and more about dealing with all of the pressures to perform your best in all areas of your life.

“Kids definitely feel more pressure today than they did before from their parents, school and other family members,” says Natasha Williams, massage therapist at Elements Glendale. “If kids are good at something and their families realize it at an early age, some parents then put a lot of stress on those kids to do well and keep up the gift they were given. I think this leads to kids not being able to truly enjoy what they’re good at now because parents have the tendency to push them more than they should.”

To help lighten the load of stress that children experience at home and throughout their daily lives, it’s important for parents to be aware of the signs of stress and implement healthy lifestyle habits to give even the busiest kids time to relax, unwind and just be a kid.

Identifying Signs of Stress in Your Child

As a parent, you always want to do your best to protect your child from negative experiences. But when it comes to stress there will always be daily internal and external influences present that can add extra pressure to your children’s lives.

While stress may not always be a bad thing if it encourages and motivates a child to tackle a challenging task or experience, it’s important for parents to keep tabs on whether situations or events are causing undo stress and overwhelming feelings in their children. The American Psychological Association offers parents the following tips to help recognize stressful signs and behavior in your children.

Be Aware of Negative Behavior Changes: Common changes can include irritability, moodiness, withdrawing from activities, complaining about school, being worried, crying, unusual sleeping and eating behaviors.
Know that Feeling Sick can be Caused by Stress: Headaches and stomachaches before certain events or situations can signal stress in children if they’re otherwise healthy.
Take Note on How Your Child Interacts with Others: If a child starts acting out or behaving differently at school, during sports or at a friend’s house, stress may be a driving factor for the change in behavior.
Listen for Key Words that Describe Stress: Kids may not always know what it means to be stressed so they may use other words like worried, confused, annoyed or angry to express feelings of distress.
Offer and Ask for Support: Keeping the lines of communication open between you and your children are important to helping them deal with the stressful situations they face on a daily basis. But, if stress is quickly taking over your child’s life, make sure to seek help from a professional who can help with developing strategies and techniques to overcome the difficult situations that can be fueled by a stressful lifestyle.

“From my personal experience, my four-year-old son really gets frustrated easier than he normally would when he’s feeling stressed out,” shares Williams. “If kids get cranky and tired easier that’s a good indication that they’re irritated or stressed about something. If my son is a little irritated then I just ask him if he’s all right and touch base with him about what he’s feeling.”

Let Kids Be Kids

Times have changed for kids over the years. But that doesn’t mean that the basic concept of letting kids be kids is an outdated theory. In fact, it is even more relevant today for parents to remember that kids are only young once so it’s important to encourage them to stick to the basics of playing, running around and growing their imaginations as only can be done without the distractions of constant technology, screens and other attention-robbing devices.

Williams also encourages parents to take a step back and reflect on the happiness of their children and whether they truly enjoy the activities they are involved in.

“Having fun should be the number one priority for kids and their parents,” advises Williams. “A lot of people who put a lot of pressure on their kids don’t realize that they’re really stressing them out. As long as kids are having fun playing sports or doing an activity, they shouldn’t be worried about wining or stressing out about doing well.”

Relieve Daily Stresses with Scheduled Downtime

Just like adults, children need regular breaks from their busy school and extracurricular activities in order to relax, recharge and return to a more stress-free environment. Instead of scheduling trips and events during school breaks, make it a point as a family to stay home for a day every now and again without anything planned.

Letting your children hang out, play with their toys, kick a ball around in the backyard or just spend time with their siblings and neighborhood friends allows kids’ brains time to unwind for the day and recuperate from their busy daily schedules.

“I believe kids today are more stressed out then they were in past generations because back then it was all about playing and just being a kid,” explains Williams. “Now, there’s a bunch of things in school and life that parents put a lot of pressure on their kids about. It’s important for parents to keep in mind that whatever their kids are doing, they should be having fun with it. Always put that first.”

Williams also suggests that parents bring their kids in for regular 30-minute massages to help children feel relief from the mental and physical stresses of school, sports and family. Williams provides massages to kids who play football and need muscle relief from putting their bodies through rigorous training. She also can help children relax and unwind with a massage that focuses on relieving common tension that kids can carry in their upper back, neck and shoulders.

Parents can help make their children’s lives more fun, fulfilling and less stressful by not only being aware of how stress can affect your children, but also by making sure that kids are given the time and opportunities to play without a purpose, grow their imagination and have fun. Take a break for your kid’s sake and the whole family can reap the benefits of spending time together unrushed and stress-free.

What's the Best Massage to Get for Stress Relief?

Thu, 20 Feb 2014 07:00:00 -0600

Naomi Y.
Elements Glendale

"I would have to say Swedish, relaxation and cranial. Everyone is different. One client of mine likes deep tissue to relax, while others prefer the lighter Swedish."

Bonnie V.
Elements Wilsonville

"When one is looking to relieve stress the best type of massage for you to receive is all dependent on what type of pressure you like. If you like deep work and find it relaxing then get a deep tissue. If you prefer a lighter touch then Swedish is for you. If you had a week where you really just need for your brain to turn off for a while and do not mind a unique light massage then you should try lomilomi, a Hawaiian-style massage. But in the end if you want to relieve stress then get what seems best to you."

Nadine R.
Elements Centennial

"I would say I love hot stone because it melts my muscles and gives me a longer period of loose muscles between massages."

Angel W.
Elements Florence

"The primary goal of the Swedish massage is to relax the entire body. This is accomplished by rubbing the muscles with long gliding strokes in the direction of blood returning to the heart.

"The craniosacral rhythm is felt as a wave motion moving side to side. When an area is restricted or blocked, the rhythm sometimes feels jittery, uneven, or irregular. Using an extremely light touch, therapists hold areas that are restricted or not moving correctly and follow the movement of the fascia and/or energy and patiently wait for restrictions to let go.

"Reflexology reduces stress by generating deep tranquil relaxation, helping the body balance itself and allowing healing energy to flow."

Merrissa P.
Elements Acton

"If you are mainly looking to relieve stress most people look for a whole-body, deep-pressure Swedish. However, some people would also benefit from cranio-sacral or a chakra balancing session to ground themselves and let go of any negative energy or tension in their body. It is important to find a massage that truly benefits your individual needs. Everybody has different needs that require different modalities of massage to achieve maximum results. Some may also benefit from myofascial release or trigger-point therapy to balance the body."

Danny P.
Elements Westford

"In my opinion, Swedish or hot stone can be excellent relievers of stress. Moderate pressure and long, slow strokes make for a very relaxing experience. Every client is different, though, and it's really catered to what they need to fully relax and fight stress."

Release Pressure, Tension, Pain with Reflexology Treatments

Tue, 18 Feb 2014 07:00:00 -0600

When most people think about a true therapeutic experience, they often opt for a full body massage to relax and rejuvenate their mind, body and spirit. But what they might not realize is that the simple act of focusing on the reflexology zones in the hands, feet and ears can help elevate their state of relaxation and recovery to new levels.

Reflexology dates back thousands of years as a preferred bodywork treatment for promoting relaxation and healing specific pain, ailments or conditions. By focusing on the body’s nervous system and connective energy meridians located in the feet, hands and ears, the Associated Bodywork and Massage Professionals believe that reflexology is an effective method for addressing common conditions that massage helps as well as an effective technique for addressing health concerns that aren’t typically accessible with regular massage, including problems with internal organs or body systems.

“There are hieroglyphics of reflexology so the practice has been around for a lot longer than most people realize,” explains Paul Banks, massage therapist at Elements Centennial. “There are also strong links to Chinese medicine and Native American medicine. I’m a big believer in reflexology because it really works. I add reflexology into all of my sessions as an extra relaxation component because it’s good to help you relax and let everything go.”

Get Into the Zone

Massage therapists who use reflexology during their massages focus on applying pressure to a certain place on your foot, hand or ear that corresponds with the specific zone and area of your body where you are feeling pain or discomfort. The overall premise of reflexology is that your body is divided into 10 vertical zones that run the length of your body, says Banks. Each of your fingers and toes represent one of the zones, connecting the nerve endings in your extremities to relieving pain in the corresponding area of your body. Reflexology also can help stimulate body energies and optimize organ functions.

“The main philosophy of reflexology is that the meridians of the body’s 10 zones are connected throughout the entirety of the body,” explains Banks. “Once you begin to understand and study a reflexology chart, you begin to see how everything is connected and how it’s a natural way to relax your mind and body.”

According to the Maine Council of Reflexologists, there are approximately 7,200 nerve endings in each foot, 2,500 in each hand and 435 in each of your ears that correspond to every part of your body. These nerve endings also are responsible for sending messages to the brain about the specific area in the body that is stressed or in pain so that the brain can respond by producing endorphins to naturally heal the area of concern. Overall, the most common areas in your body that reflexology can help improve include the nervous, circulatory and lymphatic system, as well as sensory stimulation, biomechanics and relaxation responses.

Hands and Feet Connect the Body and Soul

Our hands and feet might be the furthest extremities from the core of our body, but they are two of the most important areas to focus on during a massage to promote relaxation and healing throughout the body. Using simple kneading strokes and applying pressure on various areas of the hands and feet can help increase the circulatory functionality of the body, increase relaxation and decrease pain in corresponding zones that align with specific areas on the foot and hand.

The soles of the feet and the palms of the hands tend to hold the majority of the sensory areas for reflexology work. It is these areas that Banks focuses on during his sessions to give his clients an extra relaxation component during their massage session.

“People wonder if it is coincidental that I’m rubbing a certain area on their hands or feet and they end up feeling relief in other parts of their body as a result,” shares Banks. “But, reflexology really works and I’m a big believer in its positive effects for my clients. I have repeat clients who come in for a massage session and say that whatever I did last time with their hands and feet really helped in the other areas of their body where they were feeling discomfort.”

The Power of the Ear Relaxes and Alleviates Chronic Pain

In addition to helping clients feel relaxation and relief through pressure points on their hands and feet, Banks also likes to focus on the earlobes to help relieve tension and stress in the eyes, mouth and head areas. The earlobes are a key area to helping calm down your mind and body’s stress levels.

If you’re feeling uptight or stressed out, Banks suggests rubbing your earlobes to calm yourself down and start enjoying the basic relaxation results of reflexology. He also has had great success with using reflexology in this area to help alleviate the pain associated with chronic headaches and migraines.

“Every time I have a client come in with a headache, I’m able to get rid of it for them by using reflexology techniques,” explains Banks. “In fact, I’ve had clients who have suffered from migraines and after I’ve given them a reflexology treatment it has significantly lessened the severity of the pain. They also don’t get migraines as often.”

As stress levels continue to rise throughout your daily life, finding techniques and strategies to help calm your mind and body is important to your longevity and outlook on life. Reflexology is a therapy option that can help to enhance the relaxation benefits of a regular massage while stimulating your body’s natural energy zones and connective properties. Give a little more focus to your hands, feet and ears during your next massage therapy session and reap the benefits of a truly therapeutic healing experience.

What Do You Love Most About Massage?

Thu, 13 Feb 2014 17:52:00 -0600

Paul B.
Elements Centennial

"I love that every massage I give is different, and I know I am making a difference in the client's life."

Angel W.
Elements Florence

"Giving a massage is very rewarding because you know you are the one helping that person experience the best thing since sliced bread."

Bonnie V.
Elements Wilsonville

"What I love most about massage is being able to have good quality one-on-one time with someone. As a society we lack interpersonal relations due to busy lives, online social networks, and a lack of closeness with one another. Massage is a great way to bridge that social gap society has forced on us and connect with another living human being. When was the last time you had a full hour dedicated to just you?"

Hillary W.
Elements Westford

"My favorite thing about massage is being able to help people on a holistic level and being able to connect with people in a way that I can pass on my positive energy and make a positive impact on someone's day."

Mari M.
Elements Centennial

"I love knowing that my client will feel better after having a massage session. I will leave them feeling more relaxed and less stressed, with a better range of motion and less muscle tension."

Matthew S.
Elements Westford

"I love the feeling I get when I know I've helped someone completely relax and release all the tension in their body, or helped a certain trouble area feel better. I also love having the feedback from my clients about how much I've helped them feel better."

Three Tips to Turn Up the Connection Between You and Your Spouse this Valentine’s Day

Tue, 11 Feb 2014 19:56:00 -0600

While dinner with a movie and roses are all nice tokens to show appreciation for your significant other, one of the best gifts for giving and receiving true love and affection is the simple act of massaging one another. The intimate bond and connection that massage can bring to your relationship will be something you cherish throughout your life.

“Focusing on the other person is what really makes the connection for a great massage,” says Jana Schafer, massage therapist at Elements Glendale. “Whether you’re an amateur at home working with your spouse or you’re a licensed professional, focus is what’s important. When you are massaging your spouse, you are telling them that they are your center for right now, they are your focus. It’s all about creating that little bubble of intimacy between two people.”

Make this Valentine’s Day a turning point in your relationship by bringing daily massage into your household. The following three tips can help you get started on giving and receiving great massages with your significant other.

Set the Mood with a Mellow Atmosphere

While in-home massage shouldn’t replace regular massage therapy sessions with a professional, introducing massage between you and your significant other can drastically enhance the mood of your household by reducing stress levels and fostering a more relaxed atmosphere. Whether you’re most comfortable on the couch in the living room or hanging out in your bedroom, you can set the mood for a calm and enjoyable massage by turning off the television, lowering the lights, lighting scented candles and turning on some soothing music. Just pick a favorite place in the house and dedicate this downtime to showing each other that you love and care for one another.

“A massage is a great way to say I love you and I’m going to take care of you,” explains Ana Gomez-Richburg, massage therapist at Elements Westford. “Since my husband and I have started doing massage at home, it has completely changed the mood of the entire household. The stress level in the house has gone from a 10 to a zero this past year and nothing else has changed financially or otherwise.”

Approach the Stroke with Gentleness and Kindness

One of the most common concerns couples have about massaging each other is that they worry about not knowing how to massage properly. Gomez-Richburg advises couples to not get hung up on technique, but rather focusing on giving a massage from your heart that includes positive energy and thoughts for one another.

It also is important to remember that massage is a natural instinct for making people feel good and to relieve pain. If you run into a table and bang your leg, you rub your sore muscle to make it feel better. If you’re feeling stressed out or tired, you rub your neck to help reduce the tension. The same principles hold true when you massage your significant other – keep it simple, keep it natural and keep the focus on making each other feel better both mentally and physically.

“Whatever you do, make it nurturing,” advises Gomez-Richburg. “Feel your passion and give your heart to your spouse when you’re trying to give them some relaxation. Even if you don’t know what you’re doing, at least focus on nurturing each other.”

When it comes to giving the proper pressure and technique, Schafer says that massage isn’t necessarily about physical strength. Rather, gentleness of the touch and being aware of how the partner’s body responds are the most important aspects of giving a great massage.

If your partner is relaxing and melting from your touch, then you’re listening to their needs and giving them a massage they enjoy. If they are tensing up or telling you that what you’re doing hurts, then you might be going too hard and applying too much pressure.

Relax, Re-Connect, Repeat

Massage in its own right allows you to deepen the connection between you and your spouse that can get lost on a daily basis as everyone is running around fulfilling professional and family obligations. When you bring massage into your home, you are making a commitment to each other that you’re going to take a step back from the busy world around you and just live in the moment with each other.

“We’re humans and we all need touch,” says Schafer. “Touch is something that as time goes on we lose. We don’t hug our spouses as much. We don’t hold hands as often. Just a few minutes a day of touching and rubbing can help to show the love between two people.”

Make sure to set time aside on a regular basis to relax together and re-connect. In as little as five minutes each day, a wife can help her husband release tension in his back and shoulder area with a gentle loving rub. The husband then can return the favor by massaging his wife’s sore throbbing feet. And, both husband and wife can melt into a state of relaxation by finishing off the massage session with a simple scalp and temple rub.

“The quickest way to a woman’s heart is through their feet,” says Schafer. “Our feet hurt us constantly. A little bit of pampering on the feet and just five minutes of massaging each other can make a world of difference on showing your partner that you care for them, love them and they mean so much to you.”

Turn up your commitment to dedicating time and energy to relaxing and re-connecting with your spouse this Valentine’s Day by incorporating massage into your relationship. The benefits of massage to you, your relationship and your household will have more of a lasting impression on your life than any roses or chocolates ever could.

Visually Impaired Therapists Excel With Elements Massage

Tue, 04 Feb 2014 07:00:00 -0600

The power of touch through massage therapy is best known for healing and reinvigorating a recipient’s mind and body. But what might not be so commonly known is that massage also provides a guiding light for blind and visually impaired people to thrive as some of the best therapists in the industry.

Losing the ability to see doesn’t inhibit a therapist’s ability to provide relaxing massages, but rather enhances the experience through a magnified sense of touch.

“Shutting off visual stimulation really helps heighten all of our other senses,” explains Relissa Wortman, massage therapist at Elements Salmon Creek. “We really rely so much on our vision for giving us a sense of what’s going on around us, when really our other senses are just as proficient at giving us that information.”

Visually Impaired Therapists Share Special Connection with Massage

At 18 months old, Wortman was diagnosed as legally blind after her right eye was removed following a retinal cancer diagnosis at birth. At around age 8, she underwent a lens implant treatment that significantly improved her vision. While still visually impaired today, Wortman credits some of her success as a massage therapist to her early school-aged years when she first learned to read using Braille.

“Since I was originally taught Braille, I feel like my palpation skills are a lot higher and help me to make the connection of what damaged tissue versus healthy tissue feels like,” says Wortman. “When you can’t rely on visual cues to see if your client is flinching and you have to feel that in your body, it makes a big difference.”

Otis Kerr, a blind massage therapist at Elements Cranford, also believes that healing hands are more important to making a connection with his clients than the ability to see. In fact, many massage therapists without visual impairments close their eyes while they are massaging so they can better tune into their clients.

When Kerr is working in a massage room, he focuses on touch and feelings to give a good massage that meets his clients’ needs.

“I enjoy making people feel good and feel better,” says Kerr. “Massage is something I can do with my hands and everybody has always said that I have great hands. They say I have the touch so I thought I would try it out as a career.

"Since I don’t use my eyes, I concentrate more and I have to rely on my other senses when I’m doing a massage.”

Massage Transforms Clients’ and Therapists’ Lives

The transformation that Wortman has experienced with some of her long-time clients is one of her favorite things about her eight-year career as a massage therapist.

“You look forward to the happy, exciting energy you get as a therapist when you make a strong connection with a client,” shares Wortman.

While Wortman and Kerr strive to make lasting impressions on their clients that positively affect their lives each day, massage has in turn brought professional opportunities for both of these successful therapists. When Wortman first began her career she thought she wanted to be a doctor, but soon turned to massage and structural manipulation after she realized she didn’t enjoy the medical field. When Kerr finished massage school, he started out working on his own by doing in-home massage. When that didn’t work out as expected, he had difficulty finding a job at massage studios when most wouldn’t give him a chance because he was blind. The Elements Cranford studio hired him on the spot after Kerr came in for an interview and gave an excellent massage.

Today, both Kerr and Wortman are among the top massage therapists in each of their respective studios.

“Relissa is one of my most highly requested massage therapists,” says Regina Swartz, studio owner at Elements Salmon Creek. “Her schedule is full with appointments every single day.”

“I see so many people helped and healed by massage,” continues Swartz. “When you see people go through a transformation with a connection to massage, it’s so inspiring.”

The Proof is in Repeat Customers

With a common belief in the power of massage and the benefits therapeutic touch provides to help people heal and feel better, Wortman and Kerr stay busy day in and day out focusing on sharing their healing touch with clients, rather than on their loss of eyesight. In fact, most clients don’t even realize the therapists’ have visual impairments and they’ve both received rave reviews about the quality of their massage therapy knowledge and skills.

“When you get a massage from me, you’re getting a therapeutic experience,” shares Kerr. “Some clients don’t believe that I’m blind because they say I move around the studio like I can see.

"My clients say that I give the best massages ever, which makes me feel really good. I just want my clients to enjoy a great massage.”

Like Kerr, Wortman agrees with approaching massage in a client-centric manner. She is trained in several different modalities so she can tailor her massages to the specific needs of each individual.

“If clients are looking for a good therapist, don’t count someone out just because they have a disability,” concludes Wortman.

Discounting either of these two exceptional therapists would definitely be an oversight.

What's the Best Way to End a Massage Session?

Thu, 30 Jan 2014 17:30:00 -0600

Whitney T.
Elements Centennial

"I like to end my massages with some neck work and cranial/scalp massage. It's a nice way to end a full body massage, especially the deeper, more intense kind."

Hannah M.
Elements Westford

"I personally like to finish my sessions with full body compressions and deep breathing. This allows my clients to slowly return to being in a more awake and conscious state of being. The compressions are a gentle way to connect the body all together after a session, as even the simplest touch can be therapeutic."

Tazia K.
Elements Glendale

"I like to end with the feet. Most people don't realize how tired and tense their feet are until after. I have clients that previously never had their feet worked on; now they request it!"

Four Conditions Massage Can Help Improve That You May Not Know About

Tue, 28 Jan 2014 18:54:00 -0600

Stress, headaches and neck or back pain are all pretty common ailments for which people turn to massage to experience mental and physical relief. But beyond these common conditions, massage also can play a big part in remedying many other daily ailments and injuries that you may have never thought of.

Take a look at the following four types of conditions that massage can help treat that may not be so commonly known, and you may gain a new appreciation for how massage can positively affect the health and wellness of your mind and body.

Post-Operation Recovery

Surgery can certainly take a toll on your body, both during the actual procedure as well as throughout the recovery process. Bonnie Vaniea, massage therapist at Elements Wilsonville, suggests getting a massage as soon after a surgery as possible, dependent on your doctor’s approval. Doing so can speed up recovery times and help prevent later pain that may not have anything to do with the actual incisions and procedures during the surgery,

“People don’t think about how beneficial getting a massage is after surgery that focuses on range of motion and relaxing the muscles involved during the procedure,” says Vaniea. “In surgery, they are cutting through your tissues and those tissues need help healing.”

In the instance of knee surgery, it’s important to get your quadriceps, hamstrings, thigh muscles and lower leg muscles all worked on by a massage therapist after the procedure because all of those muscles cross the knee and attach within the kneecap area. When you have surgery some of those muscles can get injured -– surgeons cut through some and the ones they don’t cut compensate for the ones that were. Using soft tissue movements, stretching and working on the muscles around the joints, massage therapists can help complement your recovery strategy so you’re back to what you love doing in no time.

Digestive Discomfort

There are so many over-the-counter medicines that people use to help with the pain caused from digestive issues. But usually these medicines just mask the pain, rather than treat the problem. For most people, they think their digestive issues are something they will have to learn to live with and they can’t do anything to relieve the pain. But massage can be an effective remedy for many of the common digestive problems that Americans suffer from on a daily basis.

A lot of the most common digestive conditions such as gastroesophageal reflux disease (GERD), constipation and indigestion involve cramping, bloating and stomach pain. Getting abdominal massage can help get your digestive system moving and flowing in a non-invasive and non-medical approach.

“Usually when I do abdominal massage on people, they love it. And it’s not something that they would have thought to do on their own because it can be a taboo area in most people’s minds,” says Vaniea. “I’ve worked with a couple of people on abdominal issues and over time the amount of improvement they’ve experienced has been amazing. I’ve gotten them from the state of always being in pain to now they get days of relief after they get a massage and they don’t have to take any pills any more.”

Body Image Issues

Body image can be a sensitive issue and not something that a lot of people are comfortable talking about. But, men and women struggle on a daily basis with feeling comfortable with their bodies, liking how they look and being content with their physical appearance.

Research has shown that receiving healthy therapeutic touch like massage can help you become more accepting about how you look and let go of the negative feelings you may have about yourself, says Vaniea.

“When I’m giving a massage, I’m not judging how you look,” explains Vaniea. “I’m touching your body in a positive way and I’m not judging you so it can help people get past their negative feelings and help them feel better about themselves. Massage can really help people accept themselves.”

Staying Connected with Society

Even though in today’s society you can be connected with thousands of people across the country and the world through social media and technology, you can still feel isolated and alone if you lack face-to-face, verbal communication. This can be especially true with elderly people who may be partially homebound and don’t get out into the community as often as they used to.

Vaniea believes that the one-on-one attention that massage therapists give to their clients can help people stay connected and feel accepted by society.

“Massage can help people who may be isolated feel accepted by society because it gives them an outlet to socialize and have conversations with people,” says Vaniea. “For example, a lot of elderly like to talk, but may feel like no one has time for them. Massage is good for them because they have my undivided attention during their session. Verbal communication is a powerful thing.”

Whether you suffer from some of the conditions that massage is most commonly known for such as headaches, neck pains and back pains, or you can relate more to the conditions discussed above, regular massage is a great remedy for establishing and maintaining overall health and wellness. And, as Vaniea notes, you don’t have to be injured or hurt to get a massage. Better yet, get a massage before you get hurt for injury prevention and just overall enjoyment.

“Just because you aren’t hurt doesn’t mean you can’t enjoy a massage,” explains Vaniea. “Some of the best massages you can get are when you’re not hurt because then you can just focus on fully enjoying it.”

Do I Have to Get Completely Undressed for Massage Therapy?

Thu, 23 Jan 2014 07:00:00 -0600

Will S.
Elements Centennial

"No! You do not need to be completely undressed. We say "undress to your comfort level." Personally, as a therapist I prefer less clothing on my client as I can get the muscles a little more, and I can use many techniques. If you were fully clothed there would be a different glide and traction with the massage. When you are on my table, know that you will be covered with a sheet and blanket at all times except the area that I am working on. I want you to feel as comfortable as you can. This is your massage."

Angel Wossum
Elements Florence

"No, you do not. You can leave all your clothes on or undress to your comfort level. You will always be covered up, except for the area I need to massage. I will do my best to address the issues you came in for through your clothes; but please understand you will get better results and the techniques will feel better if they are not going through a layer of clothing."

Toni M.
Elements West Plano

"No, you do not. It is your preference. Even though it is easier for the therapist to get to your muscle tissue through skin-on-skin contact, it is not mandatory.

"If you prefer to keep clothing on, the therapist still has many different options. He or she can work through the clothing, or simply ask the client if they can temporarily move the article of clothing to work skin to skin. Or ask if the client wants that specific area to be touched.

"For example, if you are a female client and want primary focus on mid-upper back and prefer to leave your bra on, the therapist can ask to temporarily unhook your bra to work on the area you want focused on. When the therapist is done working on that area, the therapist should rehook your bra before moving to another area of your body."

Danny P.
Elements Westford

"No. You can undress to your own comfort level. Understand that clothing such as bras and t-shirts make the use of strokes difficult and can leave the therapist no alternative technique other than compressions, severely limiting the effectiveness. But as a therapist, we want our clients to be at their most comfortable, and this includes their choice as to how undressed they wish to be."

Jana S.
Elements Glendale

"You undress to your state of comfort. For chair massage you stay clothed, but for table it's up to the client. Yes, it is easier when the client is undressed. But it is the client's decision. A comfortable client will enjoy their session much more than an uncomfortable one."

Bonnie V.
Elements Wilsonville

"Although you can disrobe to your level of comfort for a massage, such as leaving on your underwear or bra, it does often limit what the therapist is able to do. If the bra is left on then shoulder access and back access can be restricted, causing sections of the back and shoulders to be missed. If underwear is left on than it is more difficult to properly massage the hips, which is an area that many people have problems with. So, you can leave on articles of clothing. But you will probably be limiting what the therapist can do for you in those areas."

Massage Provides Mental, Physical Treatment Options for Children with Autism

Tue, 21 Jan 2014 07:00:00 -0600

Autism is a condition that has been around for decades, but society is just recently becoming more familiar with it as diagnosis and awareness continues to increase in the United States. According to the U.S. Centers for Disease Control and Prevention, one in 88 American children is diagnosed with autism. And studies show that the condition is four to five times more common among boys than girls. More than 2 million people in the U.S. are affected by autism and government statistics suggest that prevalence rates have increased 10-17 percent annually in recent years.

While each person with autism displays different characteristics and degrees, some of the most common are difficulty with social interaction, language and behavior. Autism symptoms often can be described as having a lack of attachment, a disassociation with the environment, distractibility, hyperactivity and a negative emotional response to touch sensations.

“Children who are held more and get more touch are the children who are more likely to survive and thrive, when compared to children who don’t have that physical aspect in their lives,” shares Fallon Oresick, massage therapist at Elements Westford. “When it comes to autism, it comes down to the same thing.”

Even though adverse responses to touch are common from people with autism, the power of deep touch through therapeutic massage can be an effective approach for helping relieve common physical and mental ailments associated with the condition. Massage also can be a helpful remedy for parents and caretakers to connect with an autistic person, as well as help release the stress and tension associated with autism.

“Parents may not think about using massage with their autistic children because when they try to touch their child, they automatically back away,” says Angel Wossum, massage therapist at Elements Florence. “But with massage it’s all about the type of pressure you use. Massage can help relax the mind and body, which can result in sleeping better, staying more focused and staying on task.”

Deeper Massage Leads to Better Mental, Physical Benefits

Touch is such an important aspect to living a healthy and fulfilled life. But it’s often lacking in the daily lives of children with autism. Since lighter touch tends to overstimulate and aggravate an autistic person, a moderate to deeper pressure massage with joint compression has been found to more effectively calm down, relax, and ground hyperactivity and sensitivity.

“Massage is about relaxing and bringing a child with autism back down to earth,” says Oresick. “It’s going to help improve their quality of life by helping them work through their emotions and moods, as well as regulate their breathing to help them relax more. Instead of having children overstimulated by everything that’s going on around them, massage gives them a designated time to just relax and tune into themselves. It also can help them realize that touch isn’t bad and that it’s actually something that feels good and is good for them.”

In addition to the behavioral and mental benefits of massage, deeper pressure also is used to get the joints moving around so autistic children can experience physical relief in their often tight leg and feet muscles. Research has shown that many people with autism have a tendency to walk on the tips of their toes or balls of their feet, causing tight and tense calves and feet. Using deep pressure massage techniques with joint compression and stretching can help relieve pain in the lower extremities.

Calm, Collaborative, Total Body Approach Key to Success

Therapists approach massage a lot more gradually and include a lot of communication with the child and the parents before, during and following the massage. In the beginning, sessions may only last 15-20 minutes. As the child becomes more comfortable to touch and to the massage experience in general, then the sessions can be eventually extended. The biggest factors to get the most out of the massage experience is to use a therapist who values the importance of building trust with the child, as well as the parent’s willingness to continue the massage techniques at home in between appointments, says Wossum.

“It’s important to take the time to gain the child’s trust by educating them about touch and talking to them about what’s going to happen during the massage,” explains Wossum. “Part of the routine that’s been developed is that you don’t just target one area. The way that the brain works and the way that it can be overactive, you have to work on each side of the body -– front, back, both arms and legs. It has to be basically a full body massage or the signals in the brain won’t feel complete.”

Power of Touch Helps Connect Children with Parents

Regular, routine massage treatments in the studio are important to help treat children with autism. But it’s also imperative for parents to keep touch consistent in their everyday life. At home, if parents are able to continue massaging their child on a regular basis, even if it’s just their shoulders, legs and feet, that will help them experience better, quicker results.

In-home massage also helps to reconnect the child with his/her parents by introducing the power of positive touch into their relationship. Some techniques that Oresick and Wossum suggest parents try at home include running a toy car up and down the back of the arm or leg, giving them the option to massage their own arms and legs, or showing them on yourself what you’re going to do and have them repeat it on themselves so they can become more comfortable with letting you massage them.

“The majority of the time parents are in the room observing during the massage so we are teaching the parents what they can do at home,” explains Wossum. “It can be a bonding moment for the parents as well. A lot of the time, the parents haven’t been able to have that type of touch with their children so when they see this method works, we educate them so they can continue doing it at home too.”

At the end of the day, using massage to help with the unique situations and circumstances associated with autism comes down to re-educating and re-conditioning parents and children on proper touch techniques so that they both can thrive from the benefits of this basic life necessity.

What Do You Do When You Need a Quick Recharge?

Thu, 16 Jan 2014 07:00:00 -0600

Steph W.
Elements Centennial

"I try to eat a healthy snack like an apple or some almonds, work out if there's time, and definitely get a massage or chiropractic adjustment. I also like to drink Kombucha or green tea with honey."

Mandi P.
Elements Glendale

"I make sure I take my vitamins. Vitamin D gives me a boost and helps me feel sunnier throughout the day. A good short jog always refreshes me as well!"

Meredith M.
Elements Timonium

"Exercising and having small snacks throughout the day, like almonds and fruit, are good. Drinking plenty of water is important as well. But sometimes you just need a cat nap!"

Sean C.
Elements Medford

"Eat a banana: instant energy!"

Connie M.
Elements Wilsonville

"My routine for a quick pick-me-up is a walk around the block on my lunch hour. It gives me fresh air, it clears my mind and gets me prepared for the rest of my shift."

Derailing Post-Holiday Stress

Tue, 14 Jan 2014 07:00:00 -0600

The holidays and the new year are loaded with excitement and hope. But, now that you’re stranded in the middle of January there can be a big emotional drop off as the days are darker, the weather is colder and the winter blues are turning into house guests who are overstaying their welcome.

As you come off the highs and lows of the holiday emotional roller coaster, it can be helpful to keep the following tips in mind so that you can ride out the rest of 2014 feeling less stressed and more liberated.

Move Forward with Positive Reflections

Post-holiday stress can continue to linger well into the new year as money problems, family conflict and failed resolutions chip away at your attitude, perspective and outlook on life. It’s easy to get down on yourself as you stress out about where you’ve been and are anxious or apprehensive about what the future holds.

Instead of getting stuck in a stressed-out holding pattern, focus on letting your past go and living day to day. Also, being grateful for all of the accomplishments -– both large and small -– that you accumulate throughout your daily life can help replace your stress with feelings of pride and self-worth.

“Don’t beat yourself up about what you’ve done or not accomplished over the past year,” advises Meredith McCullough, massage therapist at Elements Timonium. “Take a moment to reflect on the past and put it to rest. You can’t change the year you’ve had. You can only move forward and keep things in perspective. Look at each day as a fresh new opportunity.”

Accept the Imperfections in Your Life

It doesn’t matter how hard you try to be all that you can be both personally and professionally. The world isn’t perfect and neither is your life. As hard of a pill as that might be to swallow, the sooner you realize that stacking stress and unrealistic expectations onto your life only leads to more imperfection the sooner you can start living a more fulfilling and stress-free lifestyle.

Don’t settle for second best, but rather accept that you and your life won’t always be ideal. Instead of constantly striving for the next best thing and achieving ultimate perfection, take the time to appreciate and focus on the people, things and opportunities you already have in your life.

“The new year comes along and everyone is planning every little detail from what to wear to the party to the countdown and even the kiss,” reflects McCullough. “We are too hard on ourselves to make things perfect and to be the best. It’s supposed to be all about spending time with friends and family. But it ends up stressing you out with all of the expectations you put on yourself. It’s important to keep things in perspective, let go of so many expectations, do what you can and don’t beat yourself up.”

Express Your Feelings

Bottling up your emotions can lead to only one thing -– a large stress ball that will eventually explode leaving you feeling defeated, lonely and unhappy. When you feel like your blood pressure is about to boil over, channel your feelings toward a positive outlet whether it’s venting to a close friend or sweating out your stresses during a physical activity.

Don’t be afraid to feel your feelings and don’t stifle them; they will eventually pass if you let them run their course. Cry if you need to, scream at the sky if that helps, but just do whatever it takes to express yourself and let go of your emotions.

“We’re all normal and we’re all going to have feelings,” says McCullough. “It’s OK to express how you feel. When you find yourself having a pity party, remember that someone always has it better than you and someone else will be worse off than you. We are all pretty lucky and we have to remember to count our blessings.”

Put a Smile on Your Face

With the complexity of living in today’s fast-paced world, it can be easy to forget that simplest acts such as smiling can make a huge difference in affecting your daily attitude and the attitudes of everyone you come in contact with. A lot of people feel lonely this time of year, so putting a smile on your face may be all that it takes to light up someone else’s day and spread a little cheer. Smiling also can help relieve some of your post-holiday stress by positively influencing your mind and body’s disposition.

“Smiles are contagious,” says McCullough. “Even if you don’t feel like smiling, try to fake it until you make it. All it takes is one person to smile back at you to help change your attitude and the way you feel about yourself.”

Get Back on Track with a Regular Routine

The holidays can really throw your routine out the door as parties, celebrations and traditions pile on top of your already busy life. To help combat post-holiday stress, focus on getting your schedule back on track in the new year by organizing you and your family’s activities in one easy-to-access location. And don’t be afraid to schedule in some “me time” such as a massage, coffee with a friend or just time alone to read a good book. Regular time to just focus on rejuvenating and reinvigorating your mind and body can do wonders for combatting stress throughout the year.

Derail your post-holiday stress by taking these simple steps to transition your attitudes and perspectives into a more positive light. Remember, today is a new day to celebrate life, so do your best to make it as stress-free and enjoyable as possible.

Sales/Client Service Specialists

Mon, 13 Jan 2014 01:52:00 -0600

Do you love excellent massage? Elements Therapeutic Massage of Needham, MA is looking for a bright, outgoing, friendly individual to join our team as Sales/Client Service Specialists.

Responsibilities include selling therapeutic massage services and memberships to our wellness program, booking appointments, maintaining our clean, relaxing, calm, inviting studio atmosphere and interfacing with clients in person and on the phone professionally and politely to ensure a flawless guest experience.

In return, we will provide:

The opportunity to be part of a team that is focused on the wellness of others in order to provide the best therapeutic massage in Needham, MA & surrounding communities.
A warm, friendly, and professional atmosphere
Training and proven processes to support your success
Variety in your work that is both challenging and rewarding
Potential for career advancement
Ability to earn sales bonuses

Qualified candidates will have at least one year of sales and customer service experience in a retail environment, be a team-oriented thinker, possess the ability to learn new computer software, be able to multi-task while providing excellent customer service, have good communication skills, and believe in the benefits of therapeutic massage.

A passion for the benefits of massage is a plus. We are seeking motivated people who care about quality and who want to contribute to the well-being of others.

Additional Job Benefits:

Sales bonuses
Free monthly massage
Career advancement opportunities include management and studio ownership with a National Corporation
Longevity rewards for team members at their annual milestones
Access to an individual retirement account (IRA) for rollover contributions
Profit sharing in an IRA after 1 year of service

Elements is a smoke-free work environment.

Come join one of the fastest growing segments of the healthcare industry.

TO APPLY, please send a cover letter and your resume to manager@elementsneedham.com

About Elements Massage Needham:

Elements Massage in Needham is an independently owned & operated massage therapy studio in Needham, MA. Because we are a therapeutic massage studio, you will be able to use your knowledge and training by working with a multitude of clients--from clients who are just looking for an escape and relaxation, to athletes to pregnant women to clients with herniated and bulging discs, fibromyalgia, and other chronic pain issues. Elements Massage was founded by Michele Merhib, a licensed massage therapist and occupational therapist from Denver Colorado. We are very proud of our roots in massage therapy.

What Are Some of Your Favorite Massage Techniques?

Thu, 09 Jan 2014 17:38:00 -0600

Paul B.
Elements Centennial

"I like to do cranial sacral work -- head and lower back -- with myofascia and reflexology. I also like using vibration as I find it helps to relax the muscles better."

Ana G.
Elements Westford

"I enjoy giving a deep tissue massage to release tension throughout the body. But my absolute favorite is a firm Swedish massage. It allows the body and mind to relax and reduce any stress and tension. Sometimes, all your body needs is to relax for a while to reboost enery and release tension."

Silvia M.
Elements Greenville

"I use a combination of Swedish, shiatsu, soft tissue release, reflexology and lomilomi. I deal with the whole body, even though specific site work may be requested restoring the balance that is needed for wellness. I have other methods that I also use, but I take and use the methods and work that will help restore that balance. People are varied and unique and that is why I adapt the massage to each person's needs."

Angel W.
Elements Florence

"Positional release, myofasical release and neuromuscular. I enjoy helping clients relax and chill, but my passion is in the "get-in-there-let's-get-to-the-issue-and-fix-it" session."

Make 2014 the Best Year Yet

Tue, 07 Jan 2014 07:00:00 -0600

The new year brings about a time to look toward the future and expand your horizons while exploring yourself and the world around you. It’s about more than making resolutions and setting goals. It’s about freeing yourself of unrealistic expectations and adjusting your mindset to be happy with the person you are today and excited about the possibilities of new opportunities in the future.

As you roll into 2014 with endless potential to make a better life for yourself, make sure to focus on the people and things that truly matter to you. If you need help embarking on the new year with a positive attitude and worthwhile approach, the following simple yet effective tips are a good place to start for turning this into the best year of your life.

Be In It for the Long Haul

Setting goals to start off the year is a good way to focus your actions and reconfirm your commitments. But, living the best life you can takes more than making a one-year commitment that expires when you buy a new calendar.

Becoming truly happy with who you are and where you are going in your life requires making a lifetime attitude adjustment. It means making the decision to engage in daily behaviors that will help you get to where you ultimately want to be both mentally and physically. And, it includes surrounding yourself with the right influences and positive people who will support your endeavors.

“By making little changes every day, it changes your mentality,” says Kayla Spicer, massage therapist at Elements Wilsonville. “It’s not just about doing things. It’s about changing your brain and how you think. You have to get it in your head that it’s not just a short-term thing. It’s a long-term commitment to yourself.”

Get Outside of Yourself

The new year can lend itself to being a self-serving time with the main focus being on what you can do to better yourself and fulfill your life’s dreams. However, some of the best fulfillment and sense of accomplishment can be achieved when you focus on the needs of others.

“Stepping outside of yourself and treating others the way you want to be treated can be powerful,” shares Spicer. “I’ve had times in my life where I’ve had to get outside of myself. Instead of asking people to help me, I started helping others. By taking this approach, it ended up helping me.”

Spicer suggests that even the simplest acts of offering to bring a neighbor dinner or watching their kids for an hour can make a positive difference in other people’s lives as well as yours. If you’re lucky, they may offer to return the favor. But, if they don’t, it’s OK because you still know you were helpful to someone else, which can be fulfilling all in its own.

Turn Regrets into Opportunities

Everyone has done things that they aren’t proud of or said things that would be better left on the tip of the tongue. But to move forward in the best way possible, it’s important to not dwell on the past and learn from your mistakes.

If there’s something in your life that you’ve severely neglected or wish you could do over, then it might be a good time to change your thought process for the new year to include these little life lessons. If you haven’t had the best relationship with a friend or family member, something as simple as an apology can make a big difference in turning the tides of your friendship. Or, maybe you need to show them with your actions that you’re going to try harder to do better moving forward. Often it can be more effective to show someone you truly care with actions rather than with just words.

“You can’t live in the past; you have to keep moving forward,” shares Spicer. “In order to continue moving forward, you have to keep taking baby steps. Even if you just focus on one little thing each day, you’re still going in the right direction.”

Celebrate Your Small Victories

Rejoicing in your accomplishments, efforts and victories -– whether they’re big, small or somewhere in-between -– may be one of the most important aspects to living a fulfilling life.

If you score a personal best in a sporting event, close a big deal at work, or even just spend a day to rejuvenate yourself with a walk in the woods, take the time to reflect on it and give yourself credit for a job well done. Even if you didn’t do something as well as you wanted, you can still appreciate the lessons you learned during the experience and apply your new found wisdom to when you try it again.

“Take all of your small victories and continue to add them all up until you realize that you have a lot to be proud of,” advises Spicer.

When you think about what it might take to make this year the best yet, it can seem a little bit overwhelming at first. But by keeping it simple and focusing on these basic guidelines, living a great life that you’re proud of can definitely be attainable. Carpe diem, live for what matters most to you and make today the first day of the best year of your life!

Self Massage Techniques

Mon, 06 Jan 2014 05:00:00 -0600

Need to relieve some pain or stress but don't have time to get to a studio? Therapist Allison Allen from Elements Cherry Hill demonstrates some simple self-massage techniques!

Learn Self-Massage Techniques >>>

If I Only Make One Resolution this Year, What Should it Be?

Thu, 02 Jan 2014 07:00:00 -0600

Matt S.
Elements Westford

"To treat yourself with more kindness and respect. To deeply realize you're only human and make a lot of mistakes and are far from perfect. Life is meant to be experienced, not perfected!"

Maureen O.
Elements Westford

"My resolution will be to join a gym and actually commit to going! Getting in shape and building up strength will enhance my massage pressure and lengthen my career. Happy New Year!"

Sharon D.
Elements Westford

"To live in the moment and pay more attention to what's going on around you now -- not in the past, or in the future, but in the now!"

Angel W.
Elements Florence

"We all say this but it does make you think and hold yourself accountable: Set goals. Get that massage once a month. Eat healthier. Actually go to the gym or use that piece of exercise equipment in your house for what it's intended and not as a laundry hanger. Take some courses to better your skills.

"It's all easier said than done, but we have to commit to ourselves just as much as we want our members to commit to their massages and themselves."

The Countdown to Resetting for the New Year

Tue, 31 Dec 2013 07:00:00 -0600

With the holiday haze of stress and overindulgence nearly behind you and the dawn of a New Year in your sights, the possibilities are endless when it comes to redefining yourself for 2014. If you're like the majority of Americans, you'll spend some of today and tomorrow reevaluating your lifestyle and determining where you'd like to focus on improving yourself, whether it’s emotionally, physically or socially.

As you embark on a new year and a new you, successfully reset your lifestyle with the following countdown to health, wellness and happiness.

10, 9, 8 – Relax, Unwind, Take a Break

The common mentality for approaching New Year’s resolutions is to hit the ground running full speed ahead as you sprint toward fulfilling your goals, ambitions and visions all at once. And, if you're like most, you'll quickly burn yourself out and abandon your goals before the second month of the year rolls around.

If you're really committed to resetting yourself for the New Year, then it's important to take a more gradual and methodical approach to accomplishing your goals by including downtime and relaxation into your plans. Taking regular breaks from the stress and responsibilities of your daily life can help you stay mentally and physically strong as you progress toward meeting your goals and turning your dreams into a reality.

“We can get so wrapped up with everything that’s going on around us that a lot of us don’t close our eyes until we go to bed at night,” shares Brittany Valdes-Pages, massage therapist at Elements Centennial. “Try to remember to take five minutes out of every hour of the day to stop, take a few deep breaths and just breathe life in.”

7, 6, 5 – Keep the Flame Inside Alive

After surviving the busy holiday season, you may be lacking internal motivation and dedication. To ignite your internal energy for the New Year, focus on what makes you happy, what drives you to succeed and what motivates you to become a better person.

If you’ve lost contact with some of your favorite friends during the holidays, re-kindle those friendships by making a point to reach out to them during the start of the New Year and reconnect with your loved ones. Or, if your fitness program took a break during the holidays, pull it out of hibernation by trying new classes, workouts or routines. The New Year is a great time to discover fun and new activities you might enjoy, while igniting the fire in your belly that can help fuel your overall success.

“Make a list of things you think would be fun to do, not just things you have to do by the end of the year,” advises Kayla Spicer, massage therapist at Elements Wilsonville. “Lists are a good way to track all of your little milestones and be proud of them.”

4, 3, 2 – Prepare to Take Care of You

Taking care of yourself is a basic, simple concept that everyone knows they need to do. But actually following through on establishing a healthy lifestyle may be one of your hardest challenges this year.

The first step to overcoming the common obstacles of taking time and not feeling guilty about focusing on your self-care is to educate yourself on what your personal needs are and finding easy, yet effective, solutions. To help jump start your journey to taking care of yourself both mentally and physically, Valdes-Pages shares some of the following simple techniques that everyone can weave into their daily lives as soon as the New Year arrives:

Change Your Mindset: If you struggle with being able to make a commitment to taking care of yourself for you, then commit to establishing healthy habits for your kids, spouse or job. You can’t successfully take care of your responsibilities in the long term if you leave yourself out of the equation. So, reset your approach to motivate yourself and adopt a happy and healthier lifestyle.
Stretch it Out: Stretching is a great way to start and end each day. It feels good and it can help your body prepare for and adjust to your daily activities like driving and sitting at a desk. When combined with deep breathing, stretching also can be a good mental release.
Heat it Up: Soaking in a hot bath or applying heat to the tense areas of your body at the end of the day can work wonders for relaxing and winding down both your mind and body.
Schedule Wellness: Make a commitment to take an hour out of every month to schedule a health and wellness appointment for things such as a massage, meditation or yoga. Wellness isn’t a luxury, it’s part of maintaining a healthy lifestyle, preventing injuries and illness, and it’s necessary for your overall wellness.

“I see clients who are working themselves to death, they have kids and they have a bazillion things to do,” reflects Valdes-Pages. “It’s important to realize that you can’t take care of all the people and things in your life if you don’t take care of yourself first. Make taking care of yourself a priority. Massage can be a part of that, but it’s more. It’s a way of living, it’s a way of thinking and approaching life.”

1 – Have Some Fun!

You’re never too old to party like a rock star on big nights like New Year’s Eve. But, after the champagne bubbles fizzle out and the last streamers fall to the ground, having fun on a regular basis should continue to be a highlight of your life. Whether you enjoy spending time with friends, participating in sports competitions, traveling, or playing games with your family, make it a point to enjoy the big and little events that are in store for you in the New Year. After enjoying tonight’s New Year’s Eve bash, continue having fun with a happy and healthy lifestyle for months to come.

Cheers to a new you in the New Year!

Benefits of Massage Therapy - USA Today

Mon, 30 Dec 2013 05:00:00 -0600

There is a growing body of evidence that suggests muscle therapy provides a long and varied list of health benefits. In fact, more people get their muscles kneaded and rubbed for medical purposes than they do for relaxation or pampering, according to a recent survey. You know massage helps reduce stress and tension; here are some more potential benefits, based on research compiled by the American Massage Therapy Association:

Read USA Today Article >>>

Make monthly massage part of your New Year's Resolutions!

How to relieve stress with the help of natural remedies

Sat, 28 Dec 2013 05:00:00 -0600

Winter and the accompanying bad weather can be a stressful time for anybody, and more and more people are suffering from negative stress. Negative stress takes a toll on our daily lives and our health and can lead to high blood pressure, obesity, heart disease, anxiety and depression.

Rest assured, there are many things you can do before you run out to get a pill. Here’s a list of some of the most effective natural stress reducers. Yes, massage is on the list!!

Read Article About Natural Stress Reducers >>>

Do Your Hands Ever Get Tired?

Thu, 26 Dec 2013 07:00:00 -0600

Colleen O.
Elements Louisville East

"Yes, they do. But usually after a session where I know my body mechanics are off. Thankfully, I was taught how to properly use elbows, fists, forearms and body weight to minimize pain and potential damage to my hands. It is a constant readjustment during every session and is part of the challenge of being a good, effective therapist with an eye on a long-term career."

Ana G.
Elements Westford

"My hands don't get as tired as much as one might think. During my treatments I use a lot of my forearms and elbows to give my hands a rest. That avoids my hands getting tired. Also I make sure every stroke and movement comes from using my whole body. It's kind of like when someone says, "put your back into it." After a treatment I make sure to stretch out my hands as well as the rest of my body and keep hydrated. Self care is essential to a therapist in order to continue to treat and heal others."

Hannah M.
Elements Westford

"My hands have never bothered me as a therapist. I am, however, going into my third trimester of pregnancy and noticing my hands are beginning to swell. Through proper massage care, rest and stretching, I plan to keep my hands strong and healthy."

Danny P.
Elements Westford

"Yes, sometimes my hands get fatigued. But I have a regimen of stretches and strength exercises that help to promote strength, endurance and flexibility."

Show-Stopping Massage Depends on Positive Strokes

Tue, 24 Dec 2013 07:00:00 -0600

Just as the opening and closing scenes of a play can dictate how you feel about the entire production, the beginning and end of a massage can be the most memorable and important parts of the entire experience. One of the leading factors that determines whether you have a massage that connects and balances your mind and body can often fall into the hands of a touch technique called the nerve stroke.

The nerve stroke –- a light finger-tracing touch over the skin in a downward movement along the body -– can be one of the first techniques debuted during a total body massage experience. But once you have settled in, started to relax and the therapist begins lengthening muscles and releasing your tension, this important touch technique can be quickly forgotten. Although short in duration in the overall context of a 60- or 90-minute treatment, these short feathering motions that signal the start and end of a massage to your mind and body can hold great significance to the success of your session.

Act 1: Massage is More Than Just the Muscles

When you think about all of the emotions and body systems that play a part in the overall massage experience, the leading role always goes to your body’s muscles. However, the understudy who can make or break the performance of your mind and body’s health is the nervous system. Both of these leading roles in your body work together during a massage to connect and balance your mental and physical health.

“In massage, you aren’t just getting out all of the knots,” explains Brittney Haas, massage therapist at Elements Chandler West. “You’re opening up muscles, letting blood in and allowing the nervous system to have clear communication between the brain and the muscles. Light touch in the first 30 seconds of a massage works to stimulate your body. And after that it can put you in a deep state of relaxation.”

To introduce your body to the start of a massage, a therapist may gently slide his or her fingertips over your body to dial into your muscle tension, body positioning and energy systems (aura and chakras). These gentle nerve strokes also can help increase the body’s blood flow and stimulate the nervous system to begin the process of healing and rejuvenation during the massage session.

“A huge part of massage is nerve stimulation,” says Haas. “Just from the first light touches of a massage you’re stimulating the nerves. If you leave your nerves stagnant, you aren’t going to get the best results. If your nerves are more stimulated, you’re going to have faster response times and keep everything working better for your mind and body.”

Act 2: The Best Closers Get the Most Applause

As you near the end of your massage, all of your different body parts may feel scattered and disconnected as your legs, arms, neck and back have all been treated and manipulated separately throughout the session. To help reconnect and rebalance all areas of your body and bring your wandering, relaxed mind back to the present, therapists will wrap up a massage with finishing nerve strokes that will typically include running fingertips along the length of your body.

This important closing act helps bring together all of the benefits of massage, while preparing your mind and body to re-enter into the real world feeling relaxed and rejuvenated. The ending nerve stroke can make or break an award-winning massage experience.

“Using nerve strokes at the end of a massage is a nice way to finish up the body from head to toe and bring everything together,” explains Haas. “During a massage, your nerves are firing. But the nerve stroke at the end helps to calm everything down and helps your body better respond to everything that we just did in the massage.”

The Encore: Keeping the Mind and Body Running Strong Long After the Curtain Call

After you slowly get up from the massage table, your focus on relaxation and rejuvenation shouldn’t abruptly end at the studio. To leave a lasting impression on your mind and body of what it feels like to be loose, relaxed and unwound, it’s important to schedule downtime at home after your massage so you can continue to consciously focus on healing your mind and body.

“When we finish a massage with light nerve strokes, the body is ready to keep healing long after the massage ends,” advises Haas.

Haas doesn’t recommend going back to work or heading to the gym following a massage, but rather taking time out for yourself. In fact, she gives the following health and wellness post-massage tips to all of her clients:

Let your spouse know that he/she has child duty during the night of your massage so you can spend the evening having quality “you” time.
Hydrate your body with adequate amounts of water throughout the remainder of the day.
Recover and repair your mind and body with meals that include healthy nutrients and vitamins.
Take a warm, hot bath before bed to allow the heat to work into your muscles and support overall relaxation. If injured, follow the bath with an ice pack or Biofreeze on the injured area.
Go to bed early to let your mind and body fall into a deep state of relaxation.

An award-winning massage features a cast that includes a mix of nervous system stimulation and muscle relaxation at the beginning, middle and end of a massage, as well as incorporating lifestyle habits that will support the body’s ability for continuous healing after the conclusion of the session. The simple, yet effective, nerve stroke is a small, but powerful, act to connecting, rebalancing and rejuvenating your mind and body’s internal systems.

What's the Biggest Threat to Your Well-being During the Holidays?

Thu, 19 Dec 2013 07:00:00 -0600

Jeremy A.
Elements Greenville

"The biggest threat to one's well being during the holidays is stress. Healthcare researchers attribute 75-90 percent of all health issues to stress.

"Holiday shopping, financial woes, greater work intensity, and so on -- the world is much more stressful during the holidays. Kill your stress and feel your best."

Jana S.
Elements Glendale
"Over-scheduling myself and not taking time for me to get my holiday tasks accomplished."

Rachel G.
Elements Glendale
"People not washing their hands and spreading germs. Sanitizing is important!"

Mandi P.
Elements Glendale
"Over-booking myself with parties, holiday tasks, work and other various commitments during the holidays."

Taking Stress and Depression Out of Your Holiday Traditions

Tue, 17 Dec 2013 07:00:00 -0600

The stockings are hung by the chimney with care in hopes that St. Nicholas soon will be there. But Mom is stressed out about hosting the holiday dinner and fulfilling the family gift list, while Dad is buried at work delivering last-minute projects for the end of the year. As depression and stress may be settling into your household for a long winter’s rest, you might be finding yourself with little to no holiday joy or delight in sight.

If the Grinch is stealing your family’s holiday spirit this year, there’s still time in the season to warm your hearts by replacing the negative characters of stress, depression and unhappiness with positive attitudes, a healthy perspective and holiday cheer.

Focus on the Reason for the Season

The holidays can be a stressful time for many people when perspectives get out of whack and responsibilities weigh you down. To keep your holiday spirit on track, take a few minutes out of your busy schedule each day this month to reflect on the origin of the holiday you celebrate and share the true meaning of the holidays with your family’s younger generation. Something as simple as reading a nightly holiday story with your children or grandchildren, baking cookies for your family, friends and neighbors, or participating in illumination traditions can help you and your family get back to your holiday roots while spending quality time with each other.

“The holidays are supposed to be enjoyable, not stressful,” says Brittany Valdes-Pages, massage therapist at Elements Centennial. “I think people get too caught up in doing this and doing that. It’s important to remember that life is supposed to be happy and the holidays are supposed to be a happy time in your life focused around family, food and loved ones.”

Positive Attitudes Lead to Positive Results

It’s easy to get down in the dumps during the holiday season as bills pile up, personal and professional commitments wear you thin and unreasonable expectations take over your life. This time of year it's more important than ever to give yourself a break and carve time out of your busy schedule to relax and unwind. When you take care of yourself you not only feel good about who you are, but your positive attitude will radiate with everyone you come into contact with at home, work or social gatherings.

“When people make a commitment to take care of themselves, it gives them a more positive mentality that affects all areas of their life,” shares Valdes-Pages.

Massage therapists from across the country like Valdes-Pages and Colleen O’Connor, therapist and studio owner at Elements Louisville East, find that the best way for their clients to get away from it all and relieve their stressful lifestyle, especially during the busy holiday season, is to schedule regular massages.

During a massage session, you can virtually escape from the outside chaos and noise that fills your daily life. There aren’t any phones in the room, no e-mail, no pinging, no demands from your children. It’s just you closed off from the stresses and obligations of the world, relaxing on a comfortable and warm table, and a therapist whose sole purpose is to pay attention to just you.

“There are very few times in the life of an adult where the sole focus is on you,” shares O’Connor. “In a massage room, that is one of those few times where it’s all about you. There’s a lot of comfort in that. As an adult, it is so rare, but so necessary.”

“Massage is about much more than healing the body,” adds Valdes-Pages. “It’s about healing the mind, body and spirit. I have clients who experience emotional releases during a session because they’ve been storing up their emotions for so long. In these instances, massage can be really beneficial for releasing emotional baggage.”

Celebrate What You Love

Life can get complicated really fast during the holidays. Keep it simple by going back to the basics and focusing on only what you truly love.

Instead of trying to do everything and being everything for everyone, pick one or two things that really matter to you and your family during the holidays and focus on making the most out those traditions and experiences. Don’t worry about missing out on the big events, parties or activities of the season, but rather enjoy all of the small occasions you plan with your family and friends by making the most out of your holiday experiences. Laughter, gratitude and being passionate about what you love can be some of the best medicine for combatting stress and releasing all of the emotions that you carry around with you throughout your day and during the holiday season.

Don’t let the stress and tension that can typically be associated with the holidays bottle up inside you. Before your emotions cloud your holiday spirit, find healthy outlets like massage to defuse any negativity you’ve been storing and keep your perspective in check by focusing on what truly makes you happy this holiday season. Take back the positive attitudes and healthy holiday cheer that the Grinch likes to steal around this time of year by having a wonderful holiday season full of smiles that span from ear to ear.

What Are Some Exercises I Can Do to Help Relieve Neck Pain?

Thu, 12 Dec 2013 07:00:00 -0600

Bryan M.
The Woodlands

"Flexibility and stretching exercises can expand or preserve the range of motion and elasticity in affected cervical joints, and thus relieve the stiffness that leads to pain. As a general rule, neck stretching is best done every day, and some stretches should be done several times a day. Examples include the corner stretch and levator scapulae stretch.

"Specific strengthening exercises will help maintain improved posture, which in turn will lessen or eliminate recurrent flare-ups of pain. As a general rule, neck strengthening exercises should be done every other day to allow muscles time to repair themselves. Examples include prone cobra and chin tuck."

Karen C.
Elements Medford

"An exercise I do to relieve my neck pain is neck rotation, both side-to-side and front-and-back."

Meredith M.
Elements Timonium

"First, is the neck pain acute or chronic -- is it likely a pinched nerve, or did you just "sleep funny"? Is it something you should see a doctor or physical therapist about first? Once you've answered these questions a combination of stretches and exercises you might do are chin tucks (which can be held as a stretch as well), scalene stretches (for posterior and anterior), levator scapulae stretch, isometric strengthening exercises and cervical range of motion.

"Stretches and exercises for your neck are best done slowly. Try to do a few reps as tolerated and hold stretches for at least 15 seconds."

Dealing With the Pain in Your Neck

Tue, 10 Dec 2013 07:00:00 -0600

From getting stuck in traffic and burning the midnight oil at work to battling crowds during the holiday shopping season, life is full of pains in the neck. While these common situations can cause major annoyances in your daily life, when you feel an actual real pain in your neck that shoots, dulls or pounds throughout your head, neck and shoulder area, the result can be debilitating if not taken care of appropriately.

To help alleviate neck pain associated with tight and sore muscles, it’s important to understand the reasons that can lead to the pain so you can better treat and prevent the discomfort.

Identifying the Leading Causes

Neck pain is a common condition that bothers many Americans. But according to a January 2012 report published by the Centers for Disease Control and Prevention women are more likely to experience neck, face or jaw pain and migraines than men. Overall, 17 percent of adults experience migraine or severe headaches, while 15 percent experience pain in the neck area.

According to Brittany Valdes-Pages, massage therapist at Elements Centennial, the leading causes of neck pain have to do with how you treat your body on a daily basis. Sitting too long, especially in front of a computer, is one of the biggest culprits as you tend to compromise your body’s mechanics by favoring one side over the other. And leaning forward too much can cause neck and eye strain.

Stress associated with overcommitting yourself and not taking time out of your busy schedule to relax and unwind also can cause neck tension and pain, especially when you hunch up your shoulder blades or clench your teeth and jaw area. And, vigorous, repetitive activities such as competing in sports can cause pain due to overworking your muscles and overcompensating for weak muscles in your body.

“I have a lot of clients who sit at the computer all day long and they have a lot of pain in their neck and shoulder areas,” shares Valdes-Pages. “A lot of people carry so much emotion and tension in their muscles that they don’t realize is even there until they start feeling the pain.”

Preventing the Pain

One of the most effective approaches to preventing pain throughout your body, but especially in your neck, is to make a concentrated effort to give your muscles and mind adequate time to relax and recuperate. When you pound your muscles non-stop and never give your brain a chance to unplug and unwind, you are triggering your mind and body to fight back by inflicting muscle pain and strain. To help combat the battle of neck pain, Valdes-Pages suggests the following pain prevention strategies:

When working at a computer, check in with yourself every hour to drop down your shoulders and readjust your body alignment.
Drink plenty of water throughout the day to keep your body and muscles hydrated.
Stand with your back to a wall and place a tennis ball behind your neck. Rub it up and down gently to keep adequate blood flowing throughout your neck.
Take magnesium supplements before bed to relax your muscles and unwind your mind.

Treating the Pain

While regular massage therapy is an excellent remedy for treating pain in the neck, there are things you can do on your own to help relieve common neck pains.

One of the most important things to keep in mind when you’re stretching is that the goal should be to gently readjust your muscles to help them release the tension that has piled up over the course of your daily activities. Some basic exercises that Valdes-Pages suggests to her clients include rolling your head around slowly, dropping your shoulders to relax the muscles in your upper neck, and bending your neck forward and to each side for 15 seconds in each direction.

“It takes a while for people to get into a routine. But being diligent about stretching and having a therapist show you the right stretches is so important,” advises Valdes-Pages. “Muscles are like people. You have to be really nice to them, soothe them and not just go in for an attack.”

In addition to stretching, Valdes-Pages also recommends using a combination of hot and cold treatments to soothe the neck area. In the morning, you can apply a cold therapy like Biofreeze to the painful area and then follow up in the evening by applying heat to the same area to get the benefits of both approaches.

“Heat on the neck at night is a really effective and therapeutic way to relax your muscles,” Valdes-Pages said. “There are two spots on the base of your neck right above the point of the shoulder blades that react really well when stimulated with heat.”

Neck pain is a common ailment for many Americans, but that doesn’t mean you just have to grin and bear it. Through a combination of stretching, body mechanics awareness, heat/cold therapies and regular massage, neck pain can be treated and maybe even prevented. Don’t ignore the pain in your neck, but rather readjust your daily activities to address it.

Elements Massage on Boston Radio

Sun, 08 Dec 2013 13:39:00 -0600

Listen for Elements Massage on the radio this season.

The DJ's at Hot 96.9 FM will be promoting us on air during the morning "Pebbles & Baltazar" show and at about 9:45am Monday (tomorrow). During the show, Amy will be giving the some of the personalities and staff complimentary chair massages.

In this photo, Pebbles is visiting our studio in Medford.

Check out her commercial...

How Will I Feel After My Massage Session?

Thu, 05 Dec 2013 07:00:00 -0600

Fallon O.
Elements Westford

"It all depends on what the client comes in for. Some clients just want to come in and relax and de-stress. Other clients come in because they feel like they need to get "beat up" and believe the massage is more beneficial when you're sore. Either way, every client should leave feeling like they got the massage they came in for."

Sean C.
Elements Medford

"After massage one feels renewed, lighter and a bit fuzzy. Sometimes sore, but only for a few days until you feel great."

Bonnie V.
Elements Wilsonsville

"Immediately after the session most people feel relaxed, less stressed, and frequently like they need a nap. Some people feel invigorated and want to do something active, and others are very spacy for a while.

"The morning after a massage you can have several different sensations depending on the type of massage you had done. If you had a relaxing massage then you will probably still feel relaxed, maybe lighter, more energy, and less stressed. If you had a deeper massage or some specific work done you can feel sore in the targeted areas. This will feel like you worked out a bit too much and usually only lasts 24 hours, 48 at the most. When the soreness dissipates most people feel amazing, pain-free, with better mobility. Drinking an extra 10-20 ounces of water the day of a massage helps to reduce the soreness and increase the relaxed feeling."

Christina R.
Elements Centennial

"It depends on what you came in for. If you came in with pain, expect to feel some discomfort from the work that was done to relieve that pain. Usually any discomfort should subside after a day or so. If you're coming in for relaxation, then you should feel just that -- more relaxed, even a little drowsy and ready for a nap!"

Massage in the 21st Century

Tue, 03 Dec 2013 07:00:00 -0600

The path of massage therapy has been long, with roots dating back thousands of years. However, the practice in Western culture and specifically in the United States is relatively young, with many miles left to evolve and transform the industry. To truly appreciate the journey of massage therapy, it’s important to take a step back in time to where massage began, as well as look ahead to where massage is going in the future of healing, relaxing and rejuvenating the American population.

Relaxation and Rejuvenation Have Ancient History

The art and science of healing with massage therapy has references in writings from China, Japan, India, Egypt, Greece and Rome. Hippocrates even wrote of the many advantages of rubbing techniques to bind and loosen joints, as well as defined medicine as “the art of rubbing."

While the popularity of massage has risen and fallen throughout the years, it is steadily increasing as a viable complementary and alternative medicine and is used in conventional settings as well. Most recently, the 2007 National Health Interview Survey estimated that 18 million U.S adults and 700,000 children had received massage therapy in the previous year. Today, Swedish massage continues to be the cornerstone of mainstream massage; however, there are various modalities practiced in the United States.

“Swedish is the foundation of all massage modalities and approaches,” says Colleen O'Connor, massage therapist and studio owner at Elements Louisville East. “We use all of the original Swedish techniques in any massage that we do, but as massage therapists we continue to evolve every day. We become better as we see new conditions and we adapt to find techniques and approaches that will help alleviate our clients’ pain and make them feel better.”

Mainstream Meets Massage

Over the last decade, O’Connor has seen the massage industry take off by leaps and bounds. In the past, many shared the attitude that massage was a luxury that people couldn’t afford or it was something that people who were in a high degree of pain used as a last resort to try to experience some relief. Today, with the emergence of retail massage and an increased knowledge from the public about the benefits of massage, its modalities and practices have become more of a widely utilized form of healthcare, relaxation and luxury that millions of people are using on a daily basis.

Some of the turning points that O’Connor attributes to the recent explosion in popularity and acceptance of massage by the American population include:

The weaving of traditional medicine with massage techniques. Nurses in the past and present have used the power of touch and massage in hospitals to help in healing patients. Specifically, nurses have used touch techniques in premature babies to help them thrive.
The on-camera presence of therapists at the Olympics. The world was exposed to the power of massage therapy when they saw Olympic athletes traveling with their therapists, as well as use massage techniques to prepare for and recover from their Olympic event.
The emergence of retail massage locations nationwide. More accessible massage studios have increased acceptance of massage therapy by the majority of the population as it is becoming seen as more of a necessity rather than a luxury. These locations and monthly wellness programs allow you to easily carve time out of your busy schedule to take care of yourself on a routine basis.
The introduction of industry licenses and therapist training. Massage has become more of a serious business over the past few years as many states require therapists to have initial and continuing education, as well as hold licenses to practice massage therapy. The industry also has added national oversight that plays an active role in defining how massage is delivered and how therapists are trained.

“There are a lot of these moments that have happened that make people realize that they can relate with using massage in their daily lives,” reflects O’Connor. “I think the acceptable images of massage therapy being embraced by the medical community and athletes have made it more mainstream.”

Benefits and Acceptance Continue to Cross Gender, Generation Lines

In our society of diminished downtime and escalating responsibilities, the need and demand for massage therapy continues to rise. The sandwich generation, in particular, is turning to massage for relief and relaxation to combat the increased responsibilities and stress associated with taking care of the people who have raised them, as well as raising their own children.

O’Connor also is seeing an influx of male clients in her studio who are golfers, heads of businesses, dads and retirees who are turning to massage to maintain their mental and physical health. And, parents are paving the way for their children to become comfortable with and appreciate the benefits of massage when they bring them in for a session to relieve repetitive motion issues from sports and other activities.

“In the next five to 10 years, I foresee more people in the future who will start looking at massage not as an alternative medicine or last resort, but as a way to take care of themselves as they progress through their life,” O’Connor said.

The evolution of massage continues to move forward at a rapid pace as the mental and physical benefits of the practice become more accepted among the American public. Take a total mind and body approach to health and wellness by including the power of massage therapy into your way of life.

What Are You Most Thankful For?

Thu, 28 Nov 2013 07:00:00 -0600

Nadine R.
Elements Centennial

"I am thankful for my kids and family; they are my everything. I am thankful for all the different people who are and have been in my life and for all the lessons that life has brought me."

Hannah M.
Elements Westford

"I am thankful for my wonderful family -- my supportive husband, my adorable little boy and my daughter who will join the world in March!"

Meredith M.
Elements Timonium

"I am thankful that my son (who is 7) still likes to hold my hand when we walk to his school, how he curls up with me during a movie and loves that I call him Puddin' Pop. I am grateful to be a mommy."

Karen P.
Elements Greenville

"I am thankful for my health. Without it, I would not have the opportunity to work for a living or to enjoy the fun things in life. I am also thankful for the people in my life. I was hesitant about moving and leaving friends in Florida, but I have met wonderful people at Greenville Tech and Elements. I feel blessed to work with such caring and conscientious people."

Natasha W.
Elements Glendale

"I am most thankful for my family, both immediate and extended. Also for my amazing boyfriend who is my main support system, and my beautiful three-year-old."

Kent W.
Elements Timonium

"What I am most thankful for is being able to spend time with my family and friends. Even my work family."

Mandi P.
Elements Glendale

"The love of my amazing husband, our family and my beautiful little niece. Health, happiness and love from the Lord. It's a great time of the year to reflect on all that is truly important."

Fallon O.
Elements Westford

"I am most thankful for my cats, my fantastic fiancée, the family I am marrying into and the fact that I love what I do for work!"

Carley P.
Elements Centennial

"I'm thankful for my son and my family, and my family at Elements. I'm thankful for my clients I see that make my day better than it already was."

Giving Thanks: Appreciate More, Worry Less

Tue, 26 Nov 2013 07:00:00 -0600

As you gather around the dinner table with your family, friends, stuffed turkey, favorite side dishes and pumpkin pie this week, it is a popular time of year to give thanks and appreciation for the people and things you have in your life. But, being thankful shouldn’t only happen one day out of the year.

Celebrate being thankful for what you have and those you love every day by incorporating the following gratitude characteristics into your lifestyle.

Be Content with Yourself and Your Belongings

In today’s world of being better than the rest, buying a better car and having the best-paying job it’s easy to get sucked into comparing yourself to others and focusing on what you don’t have. But by only focusing on your own little world and what’s missing in your life you can miss out on living a truly grateful life that positively influences those who are around you. To discover true happiness and gratitude within yourself, it’s important to readjust your perspective and don’t judge yourself by outward looking things such as cars, houses, jobs and materialistic goods.

At the end of each day, take a moment to reflect on something good about yourself or a positive situation you experienced. Also, identify ways you can help others or make a difference in someone else’s life moving forward. By stepping outside of yourself and focusing on living in the moment, you will be in a better state of mind to experience real joy and appreciate what you have.

“Just because someone has a fancy car, it doesn’t mean their life is perfect or more meaningful than yours,” said Victoria Shiffler, massage therapist at Elements Greenville. “You can’t judge a book by the cover. So don’t judge yourself by what you do and don’t have. I think it’s more important to thank God for being able to wake up each morning.”

Show Thanks for the People Who Mean the Most

Surrounding yourself with good friends and family members can be one of the most valuable assets in your life. In this day and age with many materialistic tendencies, though, there sometimes isn’t much value placed on just being there for someone.

Get back to the basics of human companionship by reaching out to your friends to make a dedicated effort to grow your relationship and show them that you love them. By communicating your feelings and sharing with others you trust, you can support your friends during their time of need while gaining a fresh perspective on life.

Set a Good Example for the Next Generation

It is never too early to start your kids on the path of giving thanks for what they have. Sometimes, all they need is someone to show them how.

Meredith McCullough, massage therapist at Elements Timonium, makes it a point every season to go through her family’s clothes, toys and canned goods with her 7-year-old son to gather donations for a local charity.

“It makes it more meaningful for my son and I to pick out these things together,” shares McCullough. “It’s such an important tool to teach our children to be grateful, humble and appreciate the things they have.”

Give Back to the Community You Live In

Canned food drives and turkey donations are popular this time of year. But your community and the less fortunate people who live in it typically need support year round. Reaching out to local groups on a regular basis throughout the year -- whether it’s senior citizens, school-aged children or struggling families -- can be a powerful way for you and your family to provide meaningful support to your own community.

When you give back to the community, it can be a humbling experience when you see firsthand the amount of people in your neighborhoods that don’t have enough food for their families to eat, a roof over their heads or shoes and clothes without holes in them. The simple act of volunteering at a soup kitchen, donating your clothes or providing school supplies for children can make all the difference in your community.

“With all of the money we spend on Christmas, Thanksgiving and Halloween, you can give a couple cans of food each week to help feed those who don’t have enough food to eat,” suggests Shiffler.

Make Thanksgiving more meaningful by making it a point to appreciate the things and people you have in your life not only on this special day, but throughout the rest of the year. As you go around the Thanksgiving table sharing what you are thankful for, take this opportunity to motivate yourself to set a good example by doing more for others and being more grateful for yourself and your loved ones.

How Much Does a Therapist Need to Know About Anatomy?

Thu, 21 Nov 2013 18:15:00 -0600

Angel W.
Elements Florence

"Knowing where muscles start and end, what they should and should not feel like, and what knots and trigger points feel like are beneficial so you are not digging on some portion of a bone and wondering why its not releasing and the client is in terrible pain. Believe it or not, this has happened to me and all I did was ask the therapist to back off on the pressure. I didn't have the heart to tell her she was killing the inferior angle of my scapula."

Steph P.
Elements Centennial

"Massage therapists must have a pretty comprehensive understanding of anatomy. Not only is it important to know the muscular system -- muscle attachments and actions -- and skeletal system, it is also important to understand how massage affects the body systemically."

Danny P.
Elements Westford

"It's important to understand the muscular and skeletal structure. Awareness of origins and insertions of the muscles to the skeleton makes it possible for the massage therapist to treat their clients appropriately. Without this knowledge, it's impossible for the therapist to be effective."

Colleen O.
Elements Louisville East

"I'm not sure how to quantify it so I'll share a story with you. I have two friends in the medical field -- one doctor and one nurse -- and when I was in school the three of us were discussing my anatomy class. Both of them were amazed at how detailed I was during the discussion. My doctor friend said, "You know more about anatomy than I ever knew!"

"In order to be effective, at a minimum, we need to know where a muscle begins and where it ends, what it does and what other muscles help it to do its job. The more we know, the better it is for our client."

Bonnie V.
Elements Wilsonville

"The more anatomy you know, the better. But it is worthless unless you couple it with physiology. Many people come to a massage therapist for a weird pain that they know nothing about. If you know how the body works -- things like the fascial line that connects the right foot to the left side of the back of the head, or how the neck can make the arm go numb, or how a trigger point in the calf can give someone a headache -- then you are more able to effectively and efficiently treat a person and get them back doing the things that they love; and this will bring them and their friends back to you. This also makes the difference between a therapist that rubs people and one that treats people."

Emily V.
Elements Nutley

"As a therapist you should you know most of your anatomy. This will help you when a client comes in with a specific problem. If you know your anatomy you can customize the massage to their specific needs and work on all areas related to their specific problem."

Hot Stone Massage Explained

Tue, 19 Nov 2013 07:00:00 -0600

Just as a piping-hot mint chocolate mocha can make a bitter cold, stressed-out day seem more enjoyable and bearable to your taste buds and tummy, a hot stone massage is your go-to full body relaxation treat to soothe, warm and relax you. The power of this type of specialty massage relies on running basalt stones heated to between 125 and 135 degrees along the length of your body to transfer heat deeply into your muscles for the ultimate relaxation experience.

“A good hot stone massage really will put you in a deep state of relaxation,” explains Glenda Poletti, massage therapist and owner of the Elements Issaquah and Elements North Seattle studios.

Roots in Healing, Relaxation

Dating back more than 2,000 years, heated stones were originally used in Chinese cultures for the purpose of improving internal organ functionality. Later, the use of stones for healing purposes moved into other areas of the world – North America, South American, Africa, Europe, Egypt and India – bringing with it traditions for diagnosing and treating diseases, as well as use in ceremonial sweat lodges.

Instead of manipulating the muscle and connective tissue using a vertical technique like in a traditional massage, hot stone massage releases muscle and body tension in a horizontal approach that results in an increase in the body’s blood flow. Increasing blood flow is always a good thing, says Poletti, because blood flow brings oxygen and fresh nutrients to the muscle tissue. Whether you have tight muscles or are under extra stress, hot stone massage can be a warm and relaxing way to relieve muscle tension and mental fatigue.

A Rewarding Experience

If the onset of colder weather leaves you feeling down, blue and stressed to the max, a hot stone massage can help you let go of all your tension as the heated stones warm your heart, body and soul. It’s a great time of year to spice up your massage experience by trying something new your body will enjoy.

Hot stone massage offers all of the benefits of a traditional massage –- reduced stress, an elevated mood and a strengthened immune system. But it can also enhance your experience by adding deeper warmth and relaxation to your session. Hot stone massage is a good choice if you’ve just gotten over a head cold or you need to escape the crazy holiday season and want to rejuvenate your mind and body. This massage technique also can be great for loosening up stiff, cold muscles or relieving chronic aches and pains that never seem to really go away.

“When the weather starts to cool off, especially here in Seattle where we have the bone-chilling damp cold, a nice hot stone massage is a great way to stay warm,” says Poletti. “Most people do it as a treat for a birthday or special occasion.”

Cautions and Concerns

There are some instances in which you should use caution when including the power of the hot stones into your therapy session. According to the American Massage Therapy Association, it isn’t advised to use hot stone massage if you have the following conditions:

Diabetes
Cancer
Autoimmune dysfunctions
Epilepsy
Neuropathy
Skin conditions Such as sunburn, rashes, etc.
Recent surgeries or accidents
Pregnancy

Poletti also advises that you speak up if the stones used during your massage seem too hot to the touch or if you are uncomfortable with the oil used with the stones during the massage experience.

“A hot stone massage is a very oily experience,” explains Poletti. “To keep the stones moving, flowing and flipping frequently, we use a lot of oil. The stones will feel hot on first contact to your skin like a flush of heat. But, if it feels like it’s too much, you really should speak up to your therapist.”

The goal of any massage, and especially one with hot stones, is to deeply relax and rejuvenate your mind and body. Let the stress, colder temperatures and lengthy to-do lists of the season melt away as you take time for yourself and let everything else in the outside world escape from your conscious. And don’t just keep the power of a hot stone massage to yourself. Share the wonderful experience by gifting one to a special family member or friend who deserves a little extra love and attention this year.

Preventing Procrastination

Tue, 12 Nov 2013 07:00:00 -0600

Doing what you’re supposed to, when you’re supposed to sounds pretty straightforward, doesn’t it? However, the majority of Americans today struggle with the simple tasks of staying focused, keeping on task and finishing projects on time.

As soon as you start putting things off, running your life by the seat of your pants, and getting sidetracked by less important priorities, you can quickly become overwhelmed and forced to dive into the deep end of procrastination. To keep from drowning in the waves of falling behind, playing catch up and missing deadlines, you have to grab onto the life preserver known as planning ahead to cruise toward a life with less stress, reduced distractions and more organization.

Become a List Maker

It’s easy to put off things you don’t enjoy and let time get away from you as you’re pulled in different directions at work, home and school. The simple act of writing things down can be a great tool for clearing your mind, organizing your thoughts and keeping you moving forward toward accomplishing your goals. Prioritizing the items on your list also can help you pinpoint what tasks need to be completed first and which ones can wait until later in the day or week. By having a continually evolving list, you minimize the risk of having things slip through the cracks and falling into the vicious cycle of procrastination.

“I’m more forgetful if I’m stressed out,” shares Meredith McCullough, massage therapist at Elements Massage Timonium. “When I write things down, it not only lessens my stress, but it makes me feel good when I’m able to check things off my list. I’m a single mom with a 7-year-old son so planning and thinking ahead is important for me.”

Break It Down

As workforces continue to shrink and responsibilities at work and at home continue to grow, you can quickly find yourself with too much on your plate and no direction on where to start. When a big project seems too daunting at first sight, break down each of the main tasks into smaller, actionable items that are quicker and easier to achieve. By concentrating on fulfilling each small task that will ultimately lead to successfully completing the larger project, you can better manage your time and focus your energies on accomplishing something. This approach also helps reduce the temptation to delay starting large personal or professional undertakings.

Schedule Downtime

In a society where there is an overwhelming tendency to over-schedule and over-commit, you can very quickly become overwhelmed and stressed out about how you are going to finish everything on your to-do list. To minimize the urge of procrastinating when your calendar becomes too much to handle, take a step back, slim down your commitments and simplify what has to be done. Also, make it a point to include personal downtime in your regular routine to give your mind a chance to take a break, revive and rejuvenate.

“People today are much busier and more stressed than they have ever been before,” says McCullough. “It isn’t healthy to have your mind rolling all of the time. If you’re feeling overwhelmed, frustrated or stressed about a problem, get up, walk around or take a break for five to 10 minutes. It’s important to plan for ‘you’ time to nurture and be good to yourself.”

Minimize Distractions

With text message, e-mail and social media alerts ring-ding-dinging from your phone and television, video games, hobbies and friends and family members constantly fighting for your attention, it can be a miracle to get anything done during the day. To minimize procrastination and the stress that it can cause, you have to manage the many daily distractions in your life so you can concentrate on what really matters to you. Turn off your electronics during meetings and project work times. Take a break from updating your every move on your social media sites. And reserve special time for hobbies, family and friends. Make every minute count by planning ahead of your distractions so you can give the task at hand your full undivided attention.

Master the Art of Creating a Master Plan

The key to creating a master plan that works in both the short term and long term is to include as many details as possible for each element in your plan and to communicate your schedule to everyone in the family. When everyone in a household is on the same page and knows what to expect in the upcoming days and weeks, you can more effectively manage busy schedules. To keep your master schedule from causing undo stress, though, it is important to build some flexibility into the grand scheme of things so you can adjust and accommodate for inevitable changes and spontaneous opportunities that can pop up in life.

“Life happens, so you have to be flexible and be able to roll with the punches,” says McCullough. “People who live for and are tied by their planners can become rigid, which is stressful in its own way. If you’re too rigid, you’re going to be just as stressed as if you don’t plan well. There really needs to be a healthy medium.”

If you wait until the last minute to plan or if you become married to your planner, you can forget things, miss the joy of living in the moment and ultimately create more stress in your life than you need. Plan ahead to minimize stress and procrastination, but plan well so that you can enjoy the fruits of your labor and focus on celebrating your life accomplishments.

What Makes a Massage Therapeutic?

Thu, 07 Nov 2013 21:15:00 -0600

Angel W.
Elements Florence

"Meeting the client's needs for that visit. Therapeutic to one person can be quiet and relaxing and time away from the busy world. Another person needs that tension, knot or injury worked on to get relief so they can get back to their normal way of life. Just like beauty, therapeutic is in the eye of the beholder. Therapists need to ask what they can do to make that person lying on the table feel great and want to tell everyone they come in contact with who helped them get there."

Jenny P.
Elements Louisville East

"When the massage has a positive effect on your physical, mental and emotional well-being!"

Matt S.
Elements Westford

"In my opinion, almost everything is therapeutic about a massage. The simple contact with a client immediately releases healthy chemicals from the brain, thus helping them to relax. Blood flow is increased, tension is released, and lots of harmful toxins trapped in the muscles are also released. All of those things help your body stay healthy and keep your mind in a more peaceful place."

Brittany V.
Elements Centennial

"Massage utilizes the sense of touch to provide healing of mind, body and spirit. It's very beneficial for the relief of tension and a wide variety of ailments."

Daryl L.
Elements Greenville

"I think all modalities can be therapeutic because touch is very powerful. Some clients may not get a lot of affection or nurturing touch in their lives. This is where massage can bridge the gap between the two in a professional way. Massage can also be therapeutic in freeing the mind from something that was traumatic in a person's past, rejuvenating the body from old and new injuries and renewing their spirit to allow a person to experience what true wellness is all about."

Bringing Wellness Into Your Company

Tue, 05 Nov 2013 07:00:00 -0600

Day in and day out Americans spend the majority of their lives at work either behind a desk, on the phone, in a car, on their feet or running equipment. Regardless of the occupation, your job is more than likely taking a toll on your physical and mental health.

Staying on course to achieving your overall health and wellness goals initially takes personal dedication and perseverance. But another leading factor to your success is whether your company values and supports a culture of healthy and active employees.

To bring physical and mental wellness into the country’s companies, an emphasis on total mind and body wellness needs to start with company management leading by example and employees feeling valued and appreciated for their efforts. Efforts also should be made to reduce the ever-present stress that hangs over the majority of companies in the United States.

The Cause: Stressful Work Environments

Workplace stress continues to rise as employees experience burnout in their jobs, feel that they aren’t compensated appropriately for their work and face increasing workloads as the economy cycles through its dips and rebounds. In fact, the 2013 Work Stress Survey released earlier this year found that 83 percent of Americans reported being stressed at work, an increase of 10 percent from the previous year. The survey also pointed to poor compensation and unreasonable workloads as the top factors leading to a stressful work environment.

“Stress is such a huge piece of many of the medical problems in our society,” explains Aimee Matchette, studio owner at Elements Whitefish Bay. “Massage can help relieve stress and tension in the workplace, while making people more present in their jobs.”

While massage is only one element to living a healthy, stress-free lifestyle, Matchette says adding on-site chair massages or partnering with a local studio to provide employee massage discounts is a good start for companies who are interested in reducing the costs and negative effects of a stressful work environment.

The Solution: Corporate Wellness Programs

As you are reviewing your company’s benefits packages and signing up for open enrollment between now and the end of the year, you might be wishing that your employer was more invested in your health and wellness. If this is the case at your company and you’re like most employees who are stressed out about their work environment, then you may be interested in bringing a corporate wellness program into your company.

“There are so many things that small- and medium-sized businesses can do to adopt a healthy culture,” Matchette said. “People shouldn’t get overwhelmed and it doesn’t have to be expensive. No step is too small.”

Corporate wellness programs are all about taking care of employees. For starters, wellness begins with changing the culture of a company to become more aware of their employees' needs and support healthier lifestyles at home and work. Some common elements for a basic corporate wellness program may include:

Conducting health risk assessments.
Running team-building contests such as using pedometers to track steps or hosting healthy recipe competitions.
Replacing donuts at a company meeting with fresh fruits and vegetables.
Creating walking groups at lunch for accountability and team building.
Bringing exercise programs like yoga or boot camps into conference rooms during break times or the lunch hour.
Offering nutritional counseling.
Providing on-site chair massages or employee discounts at a local massage studio.

“When you have a physical job that requires a lot of heavy lifting or a desk job that promotes poor body mechanics from sitting too much, massage can help employees lead healthier lifestyles,” explains Matchette. “We make it really convenient for companies to have us come in and offer chair massages. It encourages employees to take a quick break for themselves and come back to their job feeling refreshed and ready to work.”

The Bottom Line: Increase in Company Morale, Health

Investing in corporate wellness programs is not only good for helping reduce employee stress levels and increase loyalty, but well-run programs also can be beneficial to the company’s bottom line. The Wellness Council of America has reported that a company gains an average of $5.81 for every $1 invested in wellness programs. Additional financially focused benefits for companies also include a reduction in sick-leave absenteeism by 26.8 percent, healthcare costs by 26 percent, and workers’ compensation/disability management claims costs by 32 percent.

“We are trying to lead by example at Elements,” explains Matchette. “As a business owner, I try to lead a healthy lifestyle and I think it helps to encourage my staff to do so too.”

Bringing wellness into your company can be infectious for breeding higher team morale, employee loyalty and engagement in healthy lifestyle choices that can ultimately reduce stress and enhance productivity. When you know that your business cares about you and management is taking steps to make your work environment healthier, you are more inclined to work harder and feel better about the responsibilities associated with your job. It’s time for American companies and their employees to get well.

What's Your Favorite Wellness Trick or Treat?

Thu, 31 Oct 2013 06:00:00 -0500

Cheryl P.
Elements Louisville East

"I usually suggest soaking in Epsom salt for sore muscles; for a really heavy duty detox add one quart of organic apple cider vinegar to the soak. It works!"

Carlton M.
Elements Centennial

"A hot bath with Epsom salt is a great way to relieve tired and sore muscles. I also use ice on a regular basis. It's so important to eat well, too. When I'm stressed I practice breathing techniques, Yang-style tai chi and receiving massage, of course."

Kayla S.
Elements Wilsonville

"I find that doing little things each day make the most impact on my overall wellness. Whether it's drinking water or stretching or having a green smoothie for my physical health or getting some natural Vitamin D from the sun for my mental health or serving others by baking goodies or doing their dishes for my emotional health. All of these little things can make the day brighter. It's nearly impossible to be perfect so I strive to do my best one thing at a time."

Jessica J.
Elements Lake Conroe

"Lay flat on the floor at the end of the day with your knees bent to align your spine and relieve tension in your neck and back. Good stuff!"

Early Birds or Night Owls: Who Gets the Best Sleep?

Tue, 29 Oct 2013 06:00:00 -0500

Everyone knows that you need good sleep to function properly. But does it really matter whether you sleep under the light of the sun or the glow of the moon?

Social trends and many experts agree that the benefits of sleep tend to lean more toward the early birds. But, it might surprise you that being an early bird doesn’t necessarily mean getting up before the rooster crows at the break of dawn.

Night Owls Glow in the Moonlight

On the surface, you might think you can get more work done during the quiet, late hours of the night and lead a normal life if you adopt night owl sleeping patterns. But, it actually can be difficult for night owls to get into a regular sleep/awake pattern due to the physiological make up of your body and the general way that society conducts itself.

According to Chana Dufur, massage therapist at Elements Costa Mesa, everybody’s internal clock is set when you’re born to sleep at night and be awake during the day. So, night owls who go to bed past midnight are naturally defying the way that their internal clock was initially programed. In fact, various studies have shown that people with late-night tendencies actually run the risk of living less healthy lives than their early bird counterparts. For instance, researchers have found that night owls have a higher risk of high blood pressure, poorer quality of sleep, are less active and tend to smoke more.

“The brain is never quite sure what it’s supposed to be doing when you try to sleep during the day,” Dufur explains. “There are a lot of bad things that can happen when you don’t get enough sleep. Depression can start setting in, weight gain pursues and stress levels increase.”

Another important factor associated with sleep patterns is the natural rise and setting of the sun. When you sleep during the day, you aren’t getting the good nutrients you need from the sunlight and you aren’t getting the proper social interactions your brain needs from having people around you. It also is inevitable for night owls to have to break their sleeping patterns when they have to schedule appointments for things like doctor visits, in-person meetings and conversations, as the majority of businesses typically are open during daytime hours.

Early Birds Shine in the Sun

While researchers and common attitudes suggest that those who go to bed earlier tend to lead healthier lifestyles of productivity, energy and a decreased risk of disease, early birds still need to establish good sleeping habits such as rising no earlier than 5 a.m. and minimizing distractions before bed. Dufur’s rule of thumb for setting proper sleep patterns is to schedule eight hours of sleep every night and to set a bed time that falls between 9 p.m. and midnight.

To prepare for a good night’s rest, Dufur suggests:

Taking the television and all electronics out of your bedroom. It’s harder to get to sleep if you’re distracted by bright screens and real-time alerts.
Minimizing strenuous physical activity up to two hours before going to bed.
Focus on relaxing and letting go of stress well before your bedtime. If you have a lot on your mind, write down your thoughts and leave your list somewhere outside your bedroom.
Rub lavender on the bottom of your feet to relax your body and lower your heart rate.

“Nobody can keep to a tight sleep schedule. So that’s why you just have to strive to go to bed between 9 p.m. and midnight,” Dufur said. “If you eat right, sleep right and exercise right, then you are doing all of the important things you need to maintain a healthy lifestyle.”

Hit the Sweet Spot for a Good Night’s Sleep

Whether you prefer burning the midnight oil or welcoming the sunrise each morning, it is most important to rest well and get an adequate amount of sleep each night. The National Sleep Foundation guidelines advise adults to log between seven to nine hours of sleep per night. However, sleeping enough seems to be a challenge for many Americans. According to an international survey released just last month, the U.S. reported sleeping 30-40 minutes less per night than all countries polled, with the average person only getting 6 hours and 31 minutes of sleep each night.

If you find yourself falling short on sleep, you may want to catch a catnap to revive and rejuvenate your tired mind and body. While it’s not a good idea to try to make up for old sleep that you’ve missed by sleeping for hours during the afternoon, a quick 20-30 minute nap may be what you need to re-energize and boost your alertness. Experts believe that the best napping strategies include sleeping in a slightly upright position for no more than 30 minutes between the times of 1 p.m. and 4 p.m.

Sleep is a vital ingredient to a healthy lifestyle, but it can be the first one to go missing when life gets busy. Lay the foundation for healthy sleep patterns by going to bed at a reasonable time and maintaining an average of eight hours of shut eye each night. In the end, what really matters is that we all have a good night of sleeping right so that exhaustion doesn’t end up biting us during the daylight.

Should I Get a Massage Before or After Working Out? | Elements Massage

Thu, 24 Oct 2013 06:00:00 -0500

Ashley H.
Elements Chandler West

"I would say to work out first, then get a massage. With the workout, you contract your muscles and get your lymphatic and circulatory systems moving; massage can help to "iron out" or evenly distribute these fluids and toxins."

Gladys G.
Elements Medford

"I would say you can get a sports massage prior, which will help with flexibility as well as durability. After, I would recommend Swedish massage which should help with recovery and relax your body."

Trina S.
Elements Centennial

"Getting a massage after working out is more beneficial to your body. It helps flush lactic acid buildup out of muscle fiber and reduce recovery time. It also depends on whether you are competing, in which case an invigorating pre-competition massage is great to get you ready. Then a post-event massage to flush toxins and help relax and recover is beneficial."

Hillary W.
Elements Westford

"I think both before and after are good times to get a massage; both offer different benefits. Getting a massage before working out allows the muscles to get warmed up and stretched out. Receiving a massage after lets the body and muscles help relax a bit smoother and help with not being so sore."

Brittany H.
Elements Glendale

"I would work out first, then get your massage. When you work out, your body releases lactic acid. Getting a massage after will help move that out of your body faster. If you tense up during your workout and had gotten your massage before, you may feel that you need another to loosen you back up. And remember to always shower between your workout and your massage."

Michelle J.
Elements Marlborough

"I think you should get a massage before you go to the gym because it relaxes your muscles to be in a more natural state so that when you do work out they are functioning properly and you are getting the best results."

Sheila B.
Elements Lake Conroe

"Before a workout to help with warming up and after a workout to help with soreness."

Angel W.
Elements Florence

"I say massage after, so I can help with flushing, stretching and cooldown and any issues they have. I recommend taking it easy and letting the massage work the rest of the day. I explain to the client that working out or doing a lot of activity after the massage can undo the massage, especially if they came in for some serious work because they came in with issues. You can always ask before the massage what the rest of their day entails to give the proper massage and advice."

The Long and Short of How Stress Affects Your Health

Tue, 22 Oct 2013 06:00:00 -0500

Are you often cranky, lethargic, irritable and unhappy? Do you have consistent headaches, neck pain, tense shoulders and tired back muscles? If this describes your normal disposition then you more than likely are feeling the effects of living an all-too-common stressed-out lifestyle. If you don’t start taking steps to break down the stress in your life soon, then it can ultimately lead to breaking you down both mentally and physically.

Physical Stress Cramps Your Body

One of the most popular places for stress to set up camp is in the neck and back areas. Kym Northey, massage therapist at Elements Glendale, identifies that one of the biggest culprits for physical stress is constantly sitting in front of the computer and plugging in to electronic devices.

“Whether it’s for our jobs or not, we are horribly addicted to sitting in front of the computer for long periods of time,” Northey says. “I tell my clients to keep a timer by their desk and set it for the top of the hour. When the timer goes off, get up, walk around and take a much-needed break.”

By sitting too long with your neck and shoulders hunched toward a screen, stress solidifies in your neck and back muscles leading to headaches, pains and strains. Physical stress from sitting and staring at a computer also can show itself in your body in the short term by affecting your lower back, legs, feet and eyes. When ignored or prolonged, physical soreness and stiffness in these areas can lead to arthritis, loss of motion and muscle fatigue.

“You have to get blood flowing and moving throughout your body, but especially through your legs and feet if you sit all day for your job,” Northey advises.

After a long day of working in the office or the home, Northey also suggests relieving daily muscle strain and tension by incorporating the following at-home stress remedies to close out your day.

Rub a frozen water bottle along the bottom of your feet. Releasing pressure points in your feet is a good way to help release stress.
Massage the top and back of your legs to get circulation moving when you have your legs propped up to watch your favorite television show.
Rub a tennis ball along your neck, shoulder blades and spine before bed to help loosen common tight and tense muscles due to stress.

Mental Stress Messes with your Mood and Body

Heated discussions with family or co-workers, long to-do lists and an overscheduled lifestyle might be business as usual in your daily life, but all of the individual pressures you face each day can quickly pile up into a huge heap of mental stress. Mental stress tends to show itself in your attitude toward yourself and others, as well as the way you communicate and interact with the people around you. It also can affect your body physically by flaring up muscle tension in your neck, shoulder blades and at the temples of your forehead. In the long term, mental stress can lead to insomnia, ulcers, internal organ issues, depression and anxiety.

“A lot of people depending on their lifestyle and job have a high-strung personality and their body can show it,” Northey says. “If you live a stressful lifestyle for a long time, your body will use up every natural resource it can until eventually you end up with severe internal issues.”

Healthy Lifestyles Stress the Importance of Taking Care of Yourself

Ultimately, it is up to you whether you are going to be a victim of stress or if you are going to take the proper steps to break its vicious cycle. The first step to winning the fight is to take responsibility for the stress in your life and become accountable for minimizing it. The simple act of taking time out for yourself on a regular basis can lead to making big strides toward living a healthy and stress-free lifestyle. By taking a break on a regular basis, you are making it a point to step away from your hectic life, even if it’s just for a few minutes, to relax and release built-up tension.

“Everybody is horrible at making time for themselves, even me,” shares Northey. “I have kids and I understand how you are busy taking care of everyone else. It’s important, though, for people to make time for themselves.”

Northey suggests implementing the following regular habits into your lifestyle to begin the process of taking care of and time out for yourself.

Get out and walk around the block each morning or night to move the muscles in your body and get away from the world. Turn off your phone and just tune into taking time for yourself both mentally and physically.
Leave stress from your job at the office by not bringing work home. At the end of each day, write a list of everything you want to focus on for the following day and leave it on your desk. This can help minimize worrying about work situations during your off hours.
Schedule regular massage therapy sessions to heal and repair your body by relaxing your muscles and mind. When the body is massaged, it stimulates the release of chemicals in the brain that can help reduce stress and anxiety.

Get on a path to a healthier, happy lifestyle by breaking the pattern of a stressed-out existence. Replace the people and things that are stressing you out with activities and habits that support taking time out for yourself and regularly releasing the tension that builds up throughout your day.

What Is the Toughest Part About Being a Massage Therapist?

Thu, 17 Oct 2013 17:37:00 -0500

Wendy H.
Elements Glendale

"The stress that we can put on ourselves as therapists to make sure we are growing, learning and applying what we've learned on our clients."

Brittany V.
Elements Centennial

"For me, the hardest part is making sure I keep a safe emotional distance from clients only because I must stay objective to treat them the best I can."

Colleen O.
Elements Louisville East

"For me, one of the most difficult parts of being a therapist is confidence: in my skills, in my approach -- is it the best for my client on that day? -- and in my ability to facilitate progress in my client. Luckily for me, I work within the Elements organization and use my training to seek feedback from my clients before, during and after each session. That feedback makes me a better therapist each and every day."

Deb Z.
Elements West Chester

"The hardest part about being a massage therapist is listening to your own advice and taking care of your own body. No matter how many times I tell my clients to drink plenty of water and make sure to stretch it always seems to be the last thing on my mind. So I feel like the hardest part about being a LMT is maintaining your own health and wellness while still taking care of your clients' needs."

Kent W.
Elements Timonium

"The toughest part about being a massage therapist is that I want to have more time with my clients so I can help them. I also do not take time out for me, but I am getting better with this."

Jessica J.
Elements Lake Conroe

"While it is such a blessing to be able to help clients with their tension and stress, even while practicing good body mechanics I find I have sore hands, wrists and back issues often."

A Touchy Subject: Getting Comfortable with Physical Contact

Tue, 15 Oct 2013 06:00:00 -0500

When you see two people walking down the street hand-in-hand, it evokes feelings of love and devotion. When someone embraces you into a bear hug or places their hand on your shoulder during a difficult time, you feel their acceptance and support without them saying a word. The simple act of touch can convey so many emotions between people; however, all societies aren’t always comfortable with using this type of communication.

Throughout the world, the level of acceptable touch varies between cultures. If you travel to Europe, for example, people touch more often on a day-to-day basis by hugging and kissing each other on the cheek when simply greeting each other. On the other hand, residents of countries such as Japan typically welcome each other without touching one another, but by instead bowing.

“I think the U.S. is somewhere in the middle -– not as friendly and outgoing as Europeans, but not as distant as other cultures,” says Laurie Saham, studio owner at Elements Novi. “Either way, I think the level of touch you are comfortable with ultimately comes down to individual personalities.”

Reaching Out to Others

Physical contact with others is a natural need for human beings that often can get overlooked in today’s busy, always-on-the-go society where people can hide or get stuck behind screens and usernames. Unlike any other time in history, you can easily be connected via technology to anyone in the world. But, the simple act of communicating and staying in touch with the friends and family members in your neighborhood is becoming more difficult.

By simply reaching out for a hug, tapping someone on the back or introducing yourself with a handshake, you can quickly make a lasting impression and connection with people you come in contact with on a daily basis.

“I always stress with my kids that it impresses me when someone younger shakes my hand and looks me in the eye when I’m introduced to them,” Saham says. “Physical touch allows you to make a special connection.”

Whether you’re connecting with friends and family or running a business, it’s important to reach out to one another to not only make a personal connection, but to show gratitude and that you care. When clients walk into Saham’s studio, she makes it a point to get up and walk around the front desk to welcome everyone to the studio by shaking their hand. This seemingly simple act makes a big difference in creating a warm and inviting atmosphere at her business.

“The simple act of touch -- like patting someone on the back or shaking their hand -- sometimes gets lost in our society,” explains Saham. “But, it’s amazing when you do it. It always evokes a smile on someone’s face.”

Healing Through Touch

The power of touch can be one of the most effective tools for relieving muscular and emotional pains. Many of us use touch every day to help ourselves and others feel better, even if we don’t realize it. For example, it’s a natural instinct to rub your neck without thinking about it you’ve sat for too long or are feeling stressed. Or, if you are studying with a friend, you may ask them to rub a knot out of your neck to release tension.

When children have tummy aches, it’s a natural reaction for parents to rub their stomachs to comfort them. Rubbing your children’s back to help them relax and fall asleep is also a common bedtime routine for parents. And, the simple act of patting someone on the back when telling them they did a great job can make your praise more genuine and meaningful.

“The power of touch is such a wonderful thing,” shares Suzanne McCraw, massage therapist at Elements Chandler West. “As a massage therapist, it’s amazing to see the difference you can make and how you can help so many different people.”

Understanding Personal Space

Everyone needs a different level of personal space in their lives and is comfortable with different levels of touch and communication. The important thing is to realize what works for you and not feel bad if it’s not the same as others in your family or your community. When life gets hectic and you feel like you need some personal space, simply make an announcement to your friends or family that you need to take a few minutes for yourself and will rejoin them shortly.

“People need to be at peace within themselves and be OK with taking a few minutes for themselves,” Saham advises. “Being able to take a moment to re-balance yourself can help you better enjoy spending time with others.”

Depending on your level of comfort, make it a point today to connect with someone in your life through the simple act of holding their hand, patting them on their back or giving them a hug. Actions can speak much louder than words so embrace the powerful energy of touch to communicate with your friends, family and loved ones.

“In a million small ways, people are always looking for a touch,” Saham believes. “I don’t think we really ever outgrow a hug or a pat on the back. It really does work to make you feel good.”

What Are Some Effective Non-Traditional Headache Remedies?

Thu, 10 Oct 2013 06:00:00 -0500

Trina S.
Elements Centennial

"Many headaches are caused by dehydration, so drink plenty of water throughout the day to prevent headaches. Once you already have a headache, applying a cold pack to your forehead or to the back of the neck may help."

Megan B.
Elements Carmel Mountain

"There are different kinds of headaches and each has different non-traditional remedies that can help alleviate symptoms.

"For sinus headaches, lymphatic drainage around the jaw area with light pressure can be effective.

"For tension headaches receiving acupressure on the large intestine 4 pressure point can help. The root cause for tension headaches is typically the neck being slightly out of alignment. People who sleep on their belly are particularly at risk for these.

"Rebound headaches are typically caused by the overuse of painkillers. This condition can be helped with the use of acupuncture."

Angel W.
Elements Florence

"Massage of the neck, shoulders, scalp and feet always works for me and my clients."

Brittany H.
Elements Glendale

"Eucalyptus oil. Put a dab on your forehead, temples, back of neck and occipital area. Also, drink lots of fluids."

Jessica J.
Elements Lake Conroe

"Cold pack and dim lighting with the sounds of the ocean. Deep breaths and calm thoughts added with a light-pressured neck and scalp massage."

Bonnie V.
Elements Wilsonville

"It depends on the headache. If it is a migraine, when you first notice it coming on plunge your feet into ice cold water for a couple of minutes. This will draw blood away from your head -- migraines are vascular -- and pump it towards your feet, effectively eliminating or reducing the intensity of the migraine.

"For normal headaches, drink water (many headaches can be caused by dehydration). If you know it is a tension headache you can pinch the muscle on your shoulder and hold it for a few minutes. This will relax that muscle which has pain patterns into the head. You can also pinch the meaty part of your thumb, but I have had mixed results with this one.

"The best headache treatment is preventative. If you are stressed take a few moments to breathe, walk for a few moments then go back to what you were doing. Relax."

Dress for Better Health

Tue, 08 Oct 2013 06:00:00 -0500

Fashionable or functional? Color that pops or blends? Comfortable material or eye-catching? Every day you stand in front of the clothes lining your closet faced with the important decision of picking the best outfit to flatter your figure, give you the attitude you need to succeed and provide the image you would like to portray to the public.

What you wear from head to toe can be one of the biggest influences on your daily mood, body posture and alignment. The following tips can help you pick outfits and accessories to reflect your personality, as well as dress you for better health.

Running Around in Heels and Sneakers
Wearing high heels with your favorite cocktail dress may make you feel more confident in a group of people and help you see eye-to-eye with all of the guests. But the damage to your body associated with squishing your toes into a narrow box and putting extra weight on the balls of your feet all day and night can have lasting effects. Even the sneakers you wear to workouts and the sandals you sport to run errands can put your feet in a bind if your shoes are old, worn out or don’t have adequate arch support to fit your foot’s structure.

“You shouldn’t be wearing any shoe that doesn’t have an arch,” advises Marisa Carter, massage therapist at Elements Medford.

Wearing shoes without arch support – whether it’s flip flops or stilettos – can lead to painful, throbbing feet at the end of the night, as well as cause pain and discomfort in your calf muscles, knee joints and hips. It’s important to add footwear into your wardrobe that is not only fitted appropriately to your foot – arch, size and width – but also helps to promote healthy balance and alignment for all areas your body. Dress your feet for style and health by picking shoes that mix fashion sense with support.

Lugging Around Handbags and Wallets
As you move up your body, other common areas that can be stressed by the outfit accessories you choose are the shoulders and hips. When you are accessorizing your outfit with jewelry, it is important to steer clear from heavy earrings and necklaces that can weigh down your head and neck. Carrying a heavy purse, handbag or briefcase day-in and day-out also can strain your shoulder and neck muscles as you lug around electronics, books, baby items and cosmetics in your on-the-go bag. Men who carry heavy wallets in the back pocket of their pants can cause undo stress on their hips and lower back, as well.

“Anything you wear that creates an imbalance can create a problem for your body,” warns Juliette Stuard, massage therapist at Elements West Chester.

Reducing the weight of your load, carrying your purse on both sides of your body and using a briefcase/work bag with a two-strap system can help with keeping your body more inline and in balance as you travel through your day.

Putting on Some Color
Picking the right colors and dressing up an outfit with the right combination of glitz and glam can make or break the image you are trying to portray through your wardrobe. According to Psychology Today, the colors you choose have a lot to say about your personality and image. Take a look at what your favorite colors might be saying about you.

Black : Artistic, Sensitive, Careful with Details, Doesn’t Share Easily
White: Organized, Logical, Clutter-Free Living
Blue: Harmony, Reliable, Sensitive, Thoughtful, Tidy
Green: Affectionate, Loyal, Frank
Yellow: Learner, Knowledge Sharer, Easily Happy
Purple: Artistic, Unique, Great Respect for People
Red: Tenacious, Determined, Live Life to the Fullest
Brown: Reliable, Dependable, Stable, Good Friend

As you pick out your wardrobe tomorrow morning, choose an outfit that not only makes you feel happy and confident but also promotes comfort and health for your body. Clothes don’t necessarily make you the person who you are on the inside, but they can have a great effect on the message you are communicating about yourself and the strain you are putting on your body. Dress well for your personality and your health.

How Do You Make Someone Who Has Never Had a Massage Comfortable?

Thu, 03 Oct 2013 15:59:00 -0500

Carmen R.
Elements Medford

"You have to build trust with the client. Proper draping when massaging a client is important, and also to be honest and up front with them."

Carlton M.
Elements Centennial

"After the client has informed me why they are coming in for a massage, I let them know what I will be doing throughout the massage. I also let them know that if they have any questions pertaining to the massage to ask. I believe as a therapist it is important to educate our clients, especially clients who are new to massage."

Karen Q.
Elements Louisville East

"I would assure the person they would be properly draped at all times and that their comfort level throughout the massage is my primary focus."

Danielle K.
Elements The Woodlands

"If you are brand new to massage and want an idea of how it will feel without undressing, chair massage is a great option. Although chair massage can be awesome, a full body massage is where it's at! For my first-time clients, I always explain what to expect. I suggest they dress down to their comfortability level and we always drape. If the client still seems a bit nervous, I will usually avoid the glute massage and focus more on their feet in order to help them relax. I always check in periodically to make sure the client is comfortable and the pressure is OK for them. They usually come out asking, 'Why haven't I done this sooner?!'"

Rich F.
Elements Glendale

"During the intake interview with the client, make sure you explain how you do the massage, how you will drape each part of their body and that they are in control of the massage. Let them know they can tell you at any time to change pressure, stay on an area, or leave the area. It is about their comfort level, not the therapist's. Let them know you will be checking in with them through out the massage to make sure they are comfortable and that the pressure is right. Let them know they are the boss and you are their tool to feeling better."

Matt S.
Elements Westford

"I usually explain the whole massage process and tell them that the only areas that are exposed are the ones I'm going to be working on; otherwise they are covered. I also have them take a few deep breaths and have them relax their muscles as much as possible. I also try and be jovial and smile a lot and try to make them laugh; it makes the massage intake more personable."

Yvonne P.
Elements Florence

"I go into detail of what I will be doing and what to expect during the massage. They will be draped properly the whole time and will be checking in on pressure as well to make sure they are comfortable."

Sheila B.
Elements Lake Conroe

"Explain that they are in control and to just tell you if they would like more or less pressure. I also assure them that they will be covered the whole time except where I am working and I show them where the sheets will be folded down to and let them know they will be tucked in for extra comfort."

Massage Therapy in the Olympics

Thu, 03 Oct 2013 04:00:00 -0500

Elements Massage Month

Fact of the Day: In 1996, massage therapy and bodywork was officially offered for the first time as a core medical service in the Summer Olympics in Atlanta.

In the 2012 Summer Olympics, 20,000 people applied to be a part of the medical staff; 3000 were accepted. 800 of those were massage therapists. This means that massage therapists made up 26% of the medical staff!

This shows how important massage therapy is for peak performance!

Reference

- Photo posting on Elements Massage Corporate Facebook Page

- Central Mass. Massage Therapist Part of Olympic Medical Team

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Navigating Pain: Pinpointing the Causes and Effects

Tue, 01 Oct 2013 06:00:00 -0500

The journey to alleviating pain can be a long road if you solely focus on where your pain is rather than determining the actual source of your discomfort. To help you chart a course to a more pain-free lifestyle, Juliette Stuard, massage therapist at Elements West Chester, breaks down the three most common pain areas in the body and provides pointers for finding relief and relaxation. It might surprise you that when using massage to address nagging, painful areas, massage therapists may not necessary focus their efforts on where you feel the pain.

Pain Point: Neck and Shoulders
Sitting in front of a computer for hours at a time, reading books or playing games on electronic devices and commuting for long periods of time each day can wreak havoc on the muscles in your neck and shoulder area. To help minimize the physical stress and strain your neck and shoulder areas experience on a daily basis, Stuard encourages you to put a picture of something you love on the ceiling above your computer desk so that you have a reason to look up and change your body’s position regularly during your workday. She also suggests drinking water continually throughout the day to not only promote healthy hydration, circulation and mental clarity, but also to provide regular opportunities throughout the day to get up out of your seat to go to the bathroom.

Both of these lifestyle habits can help encourage you to take breaks throughout the day, change your posture, stretch and move around to keep muscles loose and limber.

“As we are sitting at the computer all day, we don’t realize how much we are looking down and leaning over, resulting in our shoulders and neck becoming hunched over,” Stuard reflects.

When your neck and shoulder muscles are screaming with pain, though, Stuard’s first instinct isn’t necessarily to massage the pain point. Since the muscles in the body are similar to a pulley system that tugs and pulls, sore muscles in the back of your neck and shoulder blade area can actually be the result of tight pectoral muscles on the front side of your body. Tight pectoral muscles can pull your shoulders and neck into an unfavorable forward position, resulting in tightly fatigued and sore neck and shoulder muscles. By massaging tight and contracted pectoral muscles, you are releasing the tension that may be causing your neck and shoulder pain.

“I first address the cause and then the result,” Stuard said. “You still have to massage the area where the client feels the pain, but only after you address the cause. Some clients are surprised when I have them start a massage lying face up on the table when they are seeing me to help with neck and shoulder pain.”

Pain Point: Lower Back
When you lift a heavy box and feel a spark of pain radiate through your lower back, your first reaction is to grab your back and start massaging the area in pain. The root cause of lower back pain, though, can actually be tight leg muscles in some cases that are pulling on the hips and triggering the pain you feel in your back. To break up this chain reaction of pain, it can be most effective to start with deeply massaging your tight leg muscles, moving up to your hips and finishing off with a gentler, light massage on the lower back muscles.

“If certain areas are really tight, you can use deep tissue or even trigger point massage techniques,” Stuard explains. “But, if someone can’t handle the intensity of deep tissue, then you can use gentler techniques that will focus on massaging over a larger area with less pressure, but for a longer period of time.”

Pain Point: Heel and Foot
A common pain point for active people, especially runners, is in the heel area of the foot. Often referred to as plantar fasciitis, this debilitating heel pain can often sideline runners for extended periods of time, especially if they are focusing solely on healing their foot. Many times, the root cause of foot and heel pain can be tight Achilles tendon and calf muscles that are intensely pulling and shooting pain downward. Consistently stretching your calves, staying active, wearing supportive footwear, and massaging your lower legs, ankles and feet on a regular basis can help put you on the right path to pain-free living.

“I always encourage clients to keep moving after a massage,” Stuard advises. “After a massage, you may be sore or tender and have a tendency to want to be sedentary. But, you need to keep moving to keep from getting more stiff and sore. Your body needs time to adjust to its new way of moving.”

Awareness of your body and the trigger points associated with common areas of pain are critical elements to diagnosing and healing your body’s aches and pains. Combining a healthy and active lifestyle with regular massage therapy sessions can help keep you on the road to living a pain-free and rejuvenated lifestyle.

“If you’re going 24/7 every day, you aren’t going to take the time to slow down, take a breath and become aware of how your body feels,” Stuard explains. “Use massage as an overall tool to give yourself time to rest and focus on where you feel body pain.”

When Should I Not Get a Massage?

Thu, 26 Sep 2013 06:00:00 -0500

Kurt K.
Elements Chandler

"You shouldn't get a massage not only when you are sick, but also the days immediately following; a massage can rustle up any residing symptoms. Another time you shouldn't get a massage is if you have any alcohol in your system or you have been taking pain medication."

Gretchen T.
Elements Louisville East

"Three things come to mind: When you are sick, especially when you have a fever, the first 48 hours after you have had a serious fall or accident and when you have been drinking alcohol."

Jillian B.
Elements Medford

"When experiencing any systemic infection, when experiencing a flare-up of an autoimmune disease such as rheumatoid arthritis and when experiencing numbness or reduced sensation due to medication. Also, when healing from a soft-tissue injury you should avoid that specific area."

Dennis D.
Elements Greenville

"There are times when getting a massage is not advised: When someone has an active fever, inflammation due to injury, overly high blood pressure, infectious disease, skin conditions such as impetigo, active herpes or boils, varicose veins, hernia, skin cancers or all cancers where radiation or chemotherapy are involved.

"Sometimes problem areas can simply be avoided and massage given to other parts of the body. Or, as with chemotherapy and radiation, adjustments in massage style can be made.

"If you have any concerns, please speak with your therapist who is educated on such matters and can advise you. Some conditions may warrant not having a massage until your doctor is comfortable with your progress. But most times your therapist is trained in such matters and can offer you excellent alternatives or adjustments to your massage needs."

Matt S.
Elements Westford

"When there's a contraindication, meaning you have a health issue that massage will only aggravate or make worse. Examples are skin rashes over a good percentage of the body, broken bones, high fever, sunburn, or pneumonia -- basically any illness where the body is compromised. Massage increases blood flow and will potentially make a person sicker or make a skin rash spread."

Danielle K.
Elements The Woodlands

"Fortunately there aren't too many instances where massage would be contraindicated. However, there are certain instances where massage should be avoided. If the client is sick with a fever, on certain medications, consumed alcohol within a few hours of the massage, during the first trimester of pregnancy, has uncontrolled high blood pressure or uncontrolled pitting edema massage should be avoided altogether.

"Also, if a client has a flare-up of bursitis, arthritis, dermatitis or tendinitis massage should be avoided within that area. If a client is HIV/AIDS positive and has an open cut, massage needs to be avoided in the surrounding area or the therapist can wear gloves while giving the massage."

Wendy H.
Elements Glendale

"When you are intoxicated or hungover having a massage can make you inebriated again. Or when you have a rash on your body getting massage can cause it to spread to other areas."

The Power of Positive Thinking

Tue, 24 Sep 2013 06:00:00 -0500

A positive thought can carry you for hundreds of miles, while a negative moment can stop you dead in your tracks. Stay the course of pursuing a happy, healthy and fulfilled life by embracing the power of positive thinking. The best fuel to keep propelling your journey forward to everlasting joy, strength and satisfaction includes the right mix of good thoughts, supportive influences and a strong heart.

Focus on What Makes You Happy
It’s easy to get stuck in a rut doing what you think you’re supposed to be doing or what others expect of you. To be truly happy, though, you need to be real with yourself and not focus on a perceived, artificial sense of happiness that may be portrayed by your friends, family or the media.

“My mom instilled in me the importance of focusing on what makes you happy,” reflects Natasha Williams, massage therapist at Elements Glendale. “It’s important to know yourself and not worry about what anyone else says or thinks.”

Another element to achieving happiness is making it a point to give yourself a break. Too many times, you can be your biggest critic. Let yourself be happy and enjoy the times when you accomplish a goal. If you fall short, it’s OK. Chalk it up as a learning experience and move on. Be happy with the person you are and don’t waste your energy beating yourself up emotionally for what could’ve been or will be in your future.

“I believe that everything happens for a reason and better things will come along if you don’t get the first opportunity you were looking forward to,” Williams shares. “Tell yourself that tomorrow is another day.”

Funnel Out Negative Thoughts and Influences
Small nagging feelings and negative influences that continually chip away at your positive attitude can quickly become road blocks to experiencing happiness. Turn away this type of negativity by not dwelling on it, but rather focusing on all of the good things that happened during your day (both large and small) and the people who mean the most in your life. By staying mentally strong, you are setting yourself up for a more positive and fulfilling lifestyle.

“If you have more of a mental hold on yourself, you are a stronger person who can deal with negative experiences better,” says Williams. “It’s important to keep yourself together and content.”

Life is too short to be bombarded by the negative influences of your social media friends or the gloomy stories highlighted on the nightly news. Instead, surround yourself with good-natured people who actually live in your neighborhood and are invested in establishing a supportive community. Also, keep your social media activity focused on sharing uplifting stories, milestones achieved and the small happy moments that make up your day.

“People are going to talk and you’re going to hear about it. But, you know yourself the best and it’s important to focus on that,” advises Williams.

Follow Your Heart
The beat of your heart is the source of your literal livelihood. But it's also your figurative guiding compass for directing you toward happiness and a sense of fulfillment.

To stay on track to living a prosperous life, Williams believes that it’s imperative to follow your heart and everything else will naturally fall into place as it’s meant to be.

“I honestly just count my blessings and focus on how lucky I am to have such a great family, friends and support system,” shares Williams.

You are who you are by the life experiences, influences and beliefs you choose to adopt. But, you are the only person who can truly make you happy. If you believe in yourself and the power of positive thinking, great things could be waiting for you right around the corner.

What's Your Favorite Thing About Fall?

Thu, 19 Sep 2013 06:00:00 -0500

Vee S.
Elements Greenville

"The smell, the cooler air, and the energy behind it. Autumn is a season of contentment, peacefulness, and the connectivity arising from deep inside every one of us. A time of searching where we are currrently and whether we are ready to move to a different place in life, or whether it is time to just be still for a little longer."

Danny P.
Elements Westford

"I love the fall because of the beautiful colors you see when the leaves turn, and the start of the football season. Also the delicious cider and donuts. They're all a part of a perfect fall day."

Danielle K.
Elements The Woodlands

"I love everything about fall. From the change in season, to the pumpkin-laced food and beverages, the smell of homemade memories and the celebration of my child's birthday. I can literally feel the positive energy resonate through everything and everyone. Not to mention it's a great indicator of the upcoming magical holiday -- Christmas!"

Mandi P.
Elements Glendale

"The weather! It's the season that leads to holiday time and time spent with those we love. It just has a 'feel good' energy about it. Lower temperatures allow me to get outside, run and connect with nature."

Meredith M.
Elements Timonium

"Fall is my favorite time of year! It means warm bright colors, yummy flavorful foods and being thankful with family, candy corn, pumpkin picking with my son, costume wearing, trick-or-treating and oh yeah ... RAVENS!"

Join Our Team

Wed, 18 Sep 2013 11:16:00 -0500

If you are interested in joining our team as a Licensed Massage Therapist or Sales / Client Service Specialist, please contact us and let us know. We are very eager to hear from you.

Four Tips for Harvesting a Healthy Lifestyle

Tue, 17 Sep 2013 06:00:00 -0500

The busy and chaotic holiday season will soon be knocking on your door as pumpkins and costumes will be lining your entryway in just a little more than a month. Start clearing out the cobwebs and clutter of unhealthy habits as the Harvest Moon rises this week to make way for a set of new routines that will balance your mind and body.

As you fall upon the season of transition and change, harvest the following four healthy habits to build the foundation for a more calming, energetic and fulfilling lifestyle.

Shut Down Early
Access to information, services and communication with others across the world in today’s always-on-the-go society is on a continuous 24x7 cycle. Although technology has eliminated a resting period for companies worldwide, it still is important as an individual to shut down your brain and rest your body for consistent periods of uninterrupted sleep each night.

Getting enough rest can reap bountiful rewards such as increased attention spans, more energy and positive attitudes. But, getting to bed at a reasonable time each night also can make a difference in your ability to function and perform at your best on a daily basis. Earlier bedtimes are especially important this time of year as kids and parents are getting back into the school groove and facing earlier wake up times then they did during summer break.

“I used to be a big night owl. But now that I have a stepson and a baby on the way, I’ve had to adjust my sleep habits,” said Gabe Vela, massage therapist at Elements Louisville East. “You can’t be in a good mood for everybody if you are wasted during the day because you didn’t get enough sleep.”

As the sun sets earlier this time of year, adjust your bedtime by 15-minute increments each week for the next month so that you are getting to bed a bit earlier by the time the fall season is in full swing. Consistent bedtime routines of relaxing, spending quality time with your spouse and turning off technology well before your head hits the pillow also can create an atmosphere that supports more restful sleeping patterns.

“It’s so difficult to lie down in bed and let your thoughts go, especially if you have distractions all around you,” Vela said. “It’s good feng shui to ditch the TV, get rid of your books and only have what you need in your bedroom to sleep.”

Meditate to Motivate Connectivity
You might think that you need your phone by your side at all times and eyes glued to a screen to stay connected in today’s technology-driven environment. However, Vela believes that one of the best ways to connect to yourself and the important people in your life is to disconnect regularly from daily noise and tune into the power of meditation. Sitting still and relaxing for just a few minutes each day can improve your sense of connectivity to your well-being and those around you.

To begin incorporating meditation into your daily schedule, Vela suggests setting aside 15 minutes of quiet time each day for two weeks to clear your mind and senses. During your designated meditation time:

Sit in a quiet room.
Light incense with a smell you enjoy, but choose a fragrance that doesn’t have any meaning or attachment to your life.
Play calming music that you enjoy, but doesn’t have any connections to feelings or events in your life.
Simply focus on breathing in through your nose and exhaling through your mouth as you practice detaching from your thoughts and feelings.

Move Yourself Daily
After driving kids to/from school, working at a desk all day and sitting through hours of meetings, the first thing your mind probably wants to do after a long day is park yourself on the couch to relax and unwind. However, your aching muscles and tight body are in great need of some type of physical activity after sustaining a daily sedentary lifestyle. Walk for 20 minutes at lunchtime, run around the park before work or do a yoga class in the evening. Just make it a priority to be active on a daily basis to feed the health and wellness of your mind and body.

Disconnect from Screens and Technology
Instead of reaching for the remote to close out your day in front of the television, pull out a board game to play with the family or turn to your spouse for engaging face-to-face conversation. By getting back to the basics of human interaction and connection, you can build stronger relationships with your friends and family. Whether it’s during dinner or before heading off to bed, schedule at least 30 minutes of technology-free time for everyone in the family. This "technology time out" can help re-focus your thoughts on the present, re-connect you with your family and re-boot your system to tackle the challenges that the new day will bring.

“Sometimes you have to flip the script and turn the tables on yourself to get the results you are looking for,” Vela advises. “If you’re busy-minded, you may need to sit down and relax. If you’re lazy and unmotivated, you may need to get up and get moving.”

Make it a point this fall season to transition your current habits into healthier, more fulfilling practices. Harvesting a healthy lifestyle that focuses on the well-being of your mind and body can be beneficial for both you and your family.

A Massage Has to Hurt to Do Any Good, Right?

Thu, 12 Sep 2013 06:00:00 -0500

Robyn V.
Elements Centennial

"To be good? No. But pain can be a result, especially if you haven't had body work done in a while or the spot you want to work out has been in constant and consistent pain. The client may not be able to gauge the pressure/pain level and then tells the therapist to go deeper."

Colleen O.
Elements Louisville East

"Actually, that idea of 'no pain, no gain' doesn't really apply in massage. Deep tissue massage can hurt but a well-trained therapist will always work within the comfort level of their client. Many times a client will say, "Oh, my gosh; that hurts but it's a good hurt so keep doing what you are doing!" It is a fine line and every therapist has her or his own way of managing that line with their clients."

Meredith M.
Elements Missouri City

"No. What good would a massage do with more pressure when you are tensing up? Don't get me wrong; sometimes it is painful. But it should be a good pain and not a bad one."

Glenda P.
Elements Issaquah

"A well-performed massage will almost always do some good, whether or not it hurts. Light massage does a wonderful job of encouraging circulation. Since good blood flow is an important key to tissue healing, even very light massage can be beneficial.

"When massage does hurt, it is an indication that the tissue being massaged is not 100% healthy. The important distinction is this: Is it a 'good hurt' or a 'bad hurt'? The 'good hurt' is what we call therapeutic pain. The 'bad hurt' is injurious pain.

"If the client's attention is directed into their body, they will instantly know the difference between therapeutic pain and injurious pain. Therapeutic pain is like scratching an itch. It's not a very good feeling, but you know it will lead to something better. It's that 'hurts so good' feeling."

Danielle K.
Elements The Woodlands

"Yes and no. Some say massage should never hurt. But in my experience as both a therapist and a client, I disagree. It depends on what the client is coming in for. If a client is coming in for a stress relief or relaxation session, massage should not be painful in any way. The client can reap many benefits ranging from lowered levels of the stress hormone cortisol to a decrease in blood pressure from receiving a medium-pressured relaxation massage.

"However, if a client is coming in for a chronic muscular issue such as 'knots,' ongoing pain or a re-occurring injury massage can and will be uncomfortable to a certain extent. It should not be painful per se, but a level of uncomfortability is to be expected and completely OK! This is a common experience for those who receive trigger point therapy. Another factor to take into account is that if a client is dehydrated, they will be more sensitive to pressure.

"The takeaway is that massage can be uncomfortable at times but should never be intolerably painful. Stay hydrated, communicate your comfort levels with your therapist and be aware of the original reasons for coming in for a massage, which will determine if it should be uncomfortable to do any good."

Kym N.
Elements Glendale

"Massage shouldn't hurt. Sometimes pressure is required but it should never be more than what you can comfortably breathe through. The correct technique with proper pressure is when you will notice the best results. Too much pressure can cause a spasm and create more of a problem, leaving you sore. It is important to understand that one session of too much pressure is less effective than several consistent sessions with correct pressure."

Brittney H.
Elements Chandler West

"The answer to this question is a resounding no! A Swedish massage is beneficial even when manipulating the superficial tissues, applying next to no pressure. It promotes healthy blood flow to the heart; in turn, the entire body benefits. Not to mention the relaxation factor, which promotes healthy sleep rhythms that allow the body to repair and replenish while you sleep!"

Fallon O.
Elements Westford

"Personally, I do not think massage has to hurt to do any good. But some clients only feel better if the massage does hurt. I think it all depends on the person and the style of massage they enjoy receiving."

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Hit Summer's Home Stretch in Full Stride

Tue, 10 Sep 2013 06:00:00 -0500

Are you sad about trading in your summer swimsuits and sandals for long-sleeved shirts, jeans and closed-toe shoes? Are you excited about sending your kids back to school, but anxious about juggling new homework, sports and extracurricular calendars with your work and home schedules? Don’t worry: You’re not alone.

As you embark on the home stretch of summer, beat the end-of-season blues by transitioning into the cooler, more colorful and calming fall season with grace and gratitude.

Focus on the Present
It’s always easier to focus on what you don’t have, what you wish you had and what everyone else seems to have. At some point, though, you 'll eventually realize that the grass isn’t always greener on the other side of the fence. Being thankful for what you have will not only lift your spirits, but it also can allow you to live in the present and not miss out on the opportunities that may be right in front of you.

Instead of missing the flexibility and enjoyment of your past summer vacation or worrying about the upcoming hectic holiday season, focus on enjoying the change of seasons for everything it has to offer. Whether it’s taking a scenic drive to soak up the beauty of changing tree leaves, attending fall festivals or making plans with friends before the winter holiday storm rolls in, embrace what you love and focus on enjoying every minute of the new season.

Craft a Master Schedule
Family calendars can get out of control quickly as you run full speed ahead into the fall season. To keep everyone on schedule and en route to the correct activity, it can be helpful to develop one master calendar that includes everyone’s activities and obligations. Place the family calendar in a central location in your home or synch it with everyone’s mobile devices, if done electronically.

“The summer-to-fall transition is always difficult because so many things are happening all at once –- kids are back to school, parents are back to work after vacations and sports are starting,” said Natasha Williams, massage therapist at Elements Glendale. “It’s important to not get overwhelmed and keep your head clear by taking it one day at a time.”

Stay Connected with Family and Friends
Just because the summer season is nearing an end doesn’t mean that you have to discontinue family barbecues and neighborhood get-togethers. Now that everyone is home from vacations and settling into regular routines, it's a great time to host a neighborhood block party or schedule regular dinners with friends. And, with fall-favorite football season in motion, the weekend can be a designated time for watching the big game with friends and family.

The start of a new school year also brings new classmates into your kids’ lives and the possibility of making new friends for you and your family. Make it a point to meet your children’s friends and their families at school functions or extracurricular activity events. You never know when life-long friendships will be built.

Give Stress the Boot
Any time there’s a change in routine or the seasons, feeling anxious, excited and even a little stressed can be normal reactions. Instead of trying to ignore or cover up your feelings, it can be healthier to embrace them and find appropriate outlets to release them.

“A lot of people feel scattered and can’t concentrate on one thing at a time. They can’t think clearly or stay focused and they are tired with low energy levels,” said Suzanne McCraw, massage therapist at Elements Chandler/Ahwatukee.

To minimize the impact that stress can have on your life during this transitional time period, it can be helpful to find something relaxing you enjoy doing such as reading, crafting, exercising or baking favorite fall treats. It also can be beneficial to spend a few minutes each day of quiet time to re-center and re-balance your thoughts.

Instead of being anxious for a new season to start or dwelling on the past summer break, enjoy the calm fall season before Old Man Winter blows in. Take time to enjoy the changing of the seasons, the opportunity for exciting adventures, and the prospect of making new life-long friendships.

Under Construction

Sun, 08 Sep 2013 18:35:00 -0500

Our studio at 855 Highland Ave. in Needham, MA is currently under construction.

We plan to open in late October.

Please sign up to receive announcements about our Grand Opening!

What Do You Miss the Most About Elementary School?

Thu, 05 Sep 2013 06:00:00 -0500

Natasha W.
Elements Glendale

"Nap time! We all took it for granted when we were younger. There is nothing better than a power nap before lunch and after recess! As an adult it's almost impossible to power nap with work, kids, house chores and so on. I miss that part of the day when we could nap."

Kym N.
Elements Glendale

"Recess. Nothing is better than having time to have fun and be with your friends. It was the same time every day and something to look forward to.

"As an adult its so hard to schedule a "recess" where you can spend time with your friends and have fun. It's so important to have this time to de-stress but we just seem to forget it."

Rachel G.
Elements Glendale

"I miss being so carefree. All I had to worry about was waking up on time to get to school. I also miss coming home after school and having a snack with my mom."

Cynthia R.
Elements Chandler/Ahwatukee

"The things I miss the most about elementary school are P.E. and Recess -- being active throughout the day, something I don't get to do a lot of these days."

Brianna P.
Elements Westford

"The thing that I miss the most about being in elementary school is just being young and carefree. I really miss having playtime and learning new things in school."

Sharon D.
Elements Westford

"What I miss the most is the carefree attitude that being a kid comes with, and the ability to play all day with the use of your imagination in elementary school. I miss the innocence you experience at that age, and when going to school still felt exciting."

The Labor of Love: Take Care of Yourself to Better Care for Others

Tue, 03 Sep 2013 06:00:00 -0500

Day in and day out we spend our time and energy laboring over the people and things that are important to our lives – careers, spouse, kids, religion, friends, hobbies and so on. While we’re busy serving the needs of everyone around us, we can easily lose sight on the importance of taking care of our own health and wellness.

“As a society, we just go, go, go all of the time,” says Suzanne McCraw, massage therapist at Elements Chandler/Ahwatukee. “It’s important to set aside some time each day for yourself so you can build up your immunities and energies to be able to better help other people.”

Shed the Guilt
Putting value on taking care of yourself doesn’t make you selfish, self-centered or egotistical. On the contrary, when you value your self-worth and the importance of taking care of your physical and mental well-being, you’re positioning yourself to better care for others. Taking time for yourself guilt-free on a regular basis also equips you to make a more impactful difference in someone else’s life. Once a day or once a week, schedule one-on-one time with yourself to re-group your thoughts and revitalize your energy.

Feed Your Mind and Body with Healthy Habits
Giving your mind and body a good chance to succeed in life begins with surrounding yourself with plentiful doses of nutrients, praise and a living environment that supports a happy and healthy lifestyle. McCraw believes it’s important to fuel yourself with the proper attention you need by:

Getting enough sleep. The National Institutes of Health suggest that adults get 7-8 hours of sleep each night.
Eating a healthy diet. The USDA Dietary Guidelines encourage Americans to consume more healthy foods such as vegetables, fruits, whole grains, low-fat dairy products and lean proteins, while consuming less sodium, saturated and trans fats, added sugars and refined grains.
Drinking enough water. Recent studies have shown that the majority of Americans don’t drink adequate amounts of water. Specific water consumption varies by individual, but factors such as health, activity levels and where you live should be taken into consideration.
Taking a few minutes of alone time each day to re-focus and balance yourself.
Surrounding yourself with positive people and influences.

“I know better as a massage therapist. But I still have to be reminded of all these things, too,” McCraw says.

Put on the Brakes
In our always-on-the-go, can-do society, it’s very easy to get sucked into saying “yes” to every incoming request. Try as you may, one person can’t do it all.

Some of the most successful projects and outcomes in life are those that include a group of people working together for a common cause. Avoid the urge to jump in and try to do everything. Instead, say “yes” to others offering their help and only commit to the things you truly love.

If an activity doesn’t suit you, it’s OK to take a step back and say no. You’ll be much better off in the long run and reduce the chances of becoming overwhelmed if you’re more selective about how you spend your time. If you find yourself feeling frazzled and stressed out, don’t be afraid to take a break and spend a few minutes focusing on yourself.

“A lot of us burn the candle at both ends,” McCraw says. “We are always going and we have the tendency to not say ‘no.’ Take a few minutes each day to just focus on yourself and your breathing. Simple deep breathing of inhaling through your nose and exhaling through your mouth can really help to calm and center yourself.”

Make a Difference in Someone’s Life
Giving back to your loved ones or community can be a wonderful experience, especially when properly balanced with taking care of yourself. Supporting your friends, family and community members not only helps those in need, but it also can be good for fueling your heart and soul. McCraw has experienced firsthand the power of giving back to the community and the unexpected personal return of satisfaction associated with serving others. Last year, she supported the Arizona Chapter for the Huntington’s Disease Society of America by providing chair massages during the organization’s fundraising walks and group retreats.

“If you know of someone who needs a helping hand or is struggling, being there for them and showing you care is important,” McCraw said. “Giving chair massages during the Huntington’s Disease walking event last November was a win-win. It made the participants feel good and it made me feel good as a person and as a massage therapist.”

Instead of solely focusing on laboring on others and leaving yourself in the dark this fall, turn on the lights to taking care of yourself too by placing value and importance on your overall health and wellness. Loving yourself and focusing on your individual well-being will naturally lead to being able to care for and support your loved ones, as well as excel in all avenues of your life.

How Do I Request a Change in Pressure Without Insulting the Therapist?

Thu, 29 Aug 2013 15:57:00 -0500

Meredith M.
Elements Timonium

"The first thought that pops in my head is that the therapist should try not to feel insulted at all! Especially when therapists are supposed to check in with their clients periodically about pressure. Most importantly, we want our clients to feel safe and comfortable enough to speak up!"

Megan B.
Elements Carmel Mountain

"The therapist is there to give you the best massage possible. Be open and honest. They will not be offended and in fact appreciate the feedback to customize the massage to meet your needs."

Danny P.
Elements Westford

"First and foremost, don't procrastinate. It is your massage and you should be in agreement with your therapist about the level of pressure. If your therapist hasn't 'checked in' with you or perhaps has just gotten off task, you can simply remind him or her that the pressure is too great or too light. Your therapist should be catering to your wishes. The therapist may suggest more or less pressure for an area, but you should be in agreement with the treatment."

Donna C.
Elements Greenville

"As a therapist I try to give them the option before it comes to that. I'll tell them to wiggle their fingers if I am going to deep. As a client you could request the same: 'If I wiggle my fingers, could you let up a little?'

"If you need deeper work, simply ask! 'That feels great but would you mind trying a little more, please?'"

Gretchen T.
Elements Louisville East

"'Could you lighten up on the pressure, please?' or 'Could I have more pressure, please?' Remember, this is your session and your preference should be shared with the therapist."

Brittany H.
Elements Glendale

"I don't think the therapist would be offended, since we always ask our clients to let us know if pressure is too much or if they need a little more. But just say something like, 'What you're doing feels great, but I think a little more pressure would feel better or help release better.'

"The therapist is there to give you the massage you need. So if you're not letting us know about pressure we can't give you that massage; we can only do what we feel is best."

Brittney
Elements Chandler/Ahwatukee

"Asking for a change in pressure is never insulting. How can it be? As a quality massage therapist, it should be second nature to check in with the client about pressure and to relay the understanding that the client should speak up when he or she wants something different. If your therapist gets offended, you should probably find a new one."

Becci C.
Elements Costa Mesa

"You can say something like, 'I found myself a bit sore after our last treatment. I was thinking we could possibly do a Swedish massage.' Or, 'Your massage is great, thank you. Now that I'm more relaxed I think I could take more pressure on my lower back.'"