Swing Back into the School Groove with Routine Massage Therapy

As the dog days of summer slowly fade away and the busy days of back to school season push full speed ahead, your routine can quickly switch from lazy summer afternoons to carpools, after school activities and homework assignments. Before your family calendar fills itself to the brim with school functions this fall, homecoming events and holiday parties, make sure to pencil in some restoration and relaxation time for yourself by scheduling monthly massage appointments for the next 3-6 months. Taking time out of your busy schedule to focus on you is not only good for your health and well-being, but your improved mood and increased energy levels can rub off on those around you as well. It’s a win-win for both you and your family!

Back to School = Back to Routine

Routine is essential when you’re focusing on maintaining your health and wellness. As you plan out the remainder of 2011 and look forward to the new year, now is a great time to get into the habit of reducing stress and enhancing your lifestyle with massage.

Industry research suggests that many diseases are stress related and high stress can be a leading contributor to accelerating the aging process of our bodies, both internally and externally. Regularly scheduled massage sessions make it easy for you to dedicate yourself to a healthy and happy lifestyle by allowing you to take time out for yourself on a monthly basis to maintain reduced stress and increased energy levels. A consistent massage routine will leave you feeling restored, invigorated and vibrant.

Back to School = Back to Health

According to a September 2010 study published by The Journal of Alternative and Complementary Medicine, Swedish massage produces measurable biological effects and may have a positive effect on the immune system. Rapaport MH, Schettler P, Bresee C. The Journal of Alternative and Complementary Medicine. 2010;16(10):1–10.

Increasing your immune system is important during the fall season, especially for teachers and families returning to school as germs can run wild along school hallways and inside classrooms. Incorporating massage into your back to school routine can help you maintain a stronger immune system during cold and flu season, reducing missed days at work and school.

Back to School = Back to Massage

It never hurts to be reminded of all the wonderful benefits of receiving massage and body work treatments on a consistent and regular basis. According to American Bodywork and Massage Professionals (www.abmp.com), massage offers a drug-free, non-invasive and humanistic approach to well-being based on the body’s natural ability to heal itself.

Massage has many benefits, such as:

1. Increases circulation, which allows the body to pump more oxygen and nutrients into tissues and vital organs.
2. Stimulates the lymph system, the body’s natural defense, against toxic invaders. For example, in breast cancer patients, massage has been shown to increase the cells that fight cancer.
3. Releases endorphins, the body’s natural painkiller. For this reason, massage is incorporated in treatment for chronic illnesses, injury and recovery from surgery to control and relieve pain.
4. Improves range of motion and decreases discomfort associated with lower back pain.
5. Relaxes and softens injured and overused muscles.R
6. Reduces muscle spasms and cramping.
7. Increases joint flexibility.
8. Reduces recovery time for strenuous workouts and eliminates subsequent risk of muscle strain.
9. Relieves pain for migraine sufferers and decreases the need for medication.
10. Reduces post-operative adhesions and edema, as well as reduces and realigns scar tissue after healing has occurred.
11. Contributes to shorter labor, reduces the need for medications and supports a quicker recovery.

As you get back into the swing of things this fall, remember to get back into massage. Call Elements Therapeutic Massage today at 770.622.4000 or visit us online to schedule your monthly massage therapy sessions and start getting back into the groove of a happy, healthy lifestyle.

Sit Back, Relax and Enjoy your Summer Vacation

Summer vacations are where family memories are made – visiting beach houses, fishing with Grandpa, making homemade ice cream with Grandma, water slides with cousins, outdoor cookouts and catching up with friends and family around a camp fire. Somewhere along the way, though, stress can creep into your trip, especially if you are your family’s vacation coordinator. Trip preparation, traveling and everything in between can leave you feeling exhausted, cranky and maybe even a little
irritable.

Combat the natural stressors that can arise on a vacation by scheduling a therapeutic massage before you take off this summer for your family adventure and shortly after you return home. You, your body and your family will thank you. You will return from vacation revived, restored and vibrant – the key ingredients to happy summer memories!

To help you sit back, relax and enjoy your summer vacation, we share the following suggestions for reducing your mental and physical stress while on the road, in the air or sailing around the world.

The Problem: Mental Stress Associated with Chaotic, Busy Vacations

Booking two weeks at a lake cottage with your parents, brothers, sisters and all their kids might sound like a good idea for a family get away. But when 15 family members all descend on the cottage, kids running wild, parents and children bickering and grandparents spoiling the kids, stress can rise up quickly, creating a tense environment that doesn’t support a relaxing, enjoyable experience.

The Solution:  De-Stress Before Your Summer Vacation with a Therapeutic Massage

Therapeutic massage is a medically proven method for supporting your health and wellness. You’ll enjoy benefits of reduced stress, heart rate and blood pressure, as well as an improvement in mood and increased relaxation. Contrary to popular belief, you do not need to wait until you are stressed or injured to get a massage. Massage is like a health supplement, or preventative care for your body and mind. Schedule a massage a week or two prior to your vacation to prepare yourself for a successful trip. Since eliminating anxiety and pressure altogether during a family vacation is unrealistic, massage can, without a doubt, help you better manage your stress.

The Problem: Physical Stress Associated with Traveling

Your body can experience a high degree of physical stress while traveling. From sitting for long periods of time during your travels to sleeping in different beds and using various pillows during vacation, your body can be left in knots after you return from vacation. Additionally, irregular bowel movements can be a common side effect of traveling, eating different foods, drinking new water and being in a new environment. These physical factors can greatly increase the stress associated with a family vacation and leave you in physical pain upon your return.

The Solution: Schedule a Post-Vacation Massage After You Return

You can take some easy preventative measures during your vacation to reduce your body’s physical stress such as bringing your own pillows, drinking bottled water and keeping your diet as balanced as possible, but there still will be many factors contributing to your physical stress that will be out of your control. To combat the physical stress associated with travel, schedule a post-vacation massage 3-5 days after you return from your trip. A deep tissue massage can release tension from tight neck and back muscles, as well as get your irregular system running smoothly by releasing toxins and loosening tight pressure points.

The Problem:  Post-Vacation Exhaustion Related to Fatigue and Lack of Sleep

The fun part of any vacation is catching up with friends and family, visiting all of the area attractions and taking part in family activities. This means staying up later than you are used to, running around town non-stop and trying new activities that may take more energy than you are used to exerting. The result? A sleep deprived family upon return from vacation.

The Solution:  Therapeutic Massage to Balance Your Body’s System and Enhance Sleep Quality

According to American Bodywork and Massage Professionals, massage has been proven to be beneficial in decreasing anxiety, enhancing sleep quality and reducing fatigue. Therapeutic massage also is known to increase energy levels and body circulation. Following your family vacation, you can relax your mind and body with regularly scheduled therapeutic massage sessions. This will help you with catching up on lost sleep, as well as increase your energy level.

To schedule your pre- and post-vacation massage sessions, call Elements Therapeutic Massage today. Our highly skilled massage therapists will tailor your sessions to prepare and revive you for an unforgettable summer vacation experience.

Add Massage to Your Summer Training Regimen for Increased Health and Wellness

Do hill repeats, long runs/rides, brick workouts or lap swims fill your summer training calendar? Are your upcoming weekends full of family hikes, golf tournaments, beach volleyball games or family camping trips? If so, then regularly scheduled massage therapy sessions should be an essential element to your active lifestyle. Whether you are a seasoned marathoner, weekend warrior, activity enthusiast or your ultimate goal is to finish your first 5k, incorporating massage into your summer routine will not only revive your health and well-being, but get you to the start (and finish!) line healthy and happy.

According to 2010 research published by the National Strength and Conditioning Association, massage to support a healthy lifestyle dates back to early civilization and it is a common technique today for the management and prevention of sport injuries. Massage also has been used to successfully increase flexibility and provide a greater range of motion. J Strength Cond Res 24(7): 1917-1924, 2010.

These tips will help you to feel restored, pain free and vibrant as you trade in your suit and high heels at the end of the workweek for athletic gear and fun-filled weekend adventures.

TREK DOWN THE TRAINING TRAIL

Just as every training program lays out a master plan for you to succeed in your big summer race, event or tournament series, don’t forget the most important element to any training schedule – regularly scheduled therapeutic massages to repair your tired, tense muscles and relax your training-focused, wired brain. A highly skilled massage therapist can be an extremely valuable member of your training team by helping you reduce the risk of injury, flush out toxins from your body, lengthen and stretch tight muscles and minimize the longevity of injuries.

Experts agree that if you treat common overuse injuries (sore ankles, tight back, sore shoulders and tight hamstrings, for example) with massage as soon as you feel the first muscle tweak or pain, you will be more likely to keep your training schedule on course, while setting up your body and mind for a successful summer event.

Suggested Massage Techniques during Training: Deep Tissue Massage or Sports Massage

LOOSEN UP PRE-EVENT JITTERS

Before you lace up your shoes and pack your gear for your big summer event, prepare your muscles for the strain and intensity of the planned activity by scheduling a therapeutic massage 2-3 days prior to the event date. The goal of this massage is to release tension in your muscles without leaving them sore, as well as reduce any pre-event stress or anxiety so that you can maintain a positive mental focus on race day. Your massage therapist will loosen any last minute muscle kinks and warm up muscles to prepare you for a successful event.

Suggested Massage Techniques Prior to Event:  Swedish Massage

CELEBRATE YOUR EVENT SUCCESS

You’ve trained hard, raced hard, played hard and now it’s time to treat yourself to an after-event massage. Instead of waiting in a 25-person deep line for an on-site post-event massage that only lasts five minutes, schedule at least a 55-minute massage for the day or two following your event. The goal of this massage is to help your muscles recover from the strenuous activity, as well as improve your body’s range of motion and reduce any spasms or cramping that may have been caused by the event.  You will be better hydrated 24-48 hours following the event and will have more time to enjoy the fruits of your labor as your mind and body relax and unwind through the healing touch of a highly skilled massage therapist.

Suggested Massage Techniques Following the Event:  Deep Tissue Massage

Elements Therapeutic Massage looks forward to partnering with you this summer to help you achieve your goals of living an active, vibrant lifestyle. Contact us today to schedule a monthly massage and begin experiencing the Elements difference.

Therapeutic Massage is for Men Too

You may not find it surprising that more women than men enjoy the benefits of regular therapeutic massage. According to the American Massage Therapy Association (AMTA), statistics from their 2009 national studies reveal 40 percent of women and only 29 percent of men reported seeing a massage therapist in the past five years.

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

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

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

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

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

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

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

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

For all the men who are hesitant about massage therapy, now’s the time to experience a massage! Whether you choose a therapeutic sports massage or any one of the many other massage techniques available, you’ll soon learn the value of regular massage therapy.

Men: Elements Therapeutic Massage is the perfect place for a “first-ever” massage or regular monthly massage. When you call to book your appointment we will schedule you with the therapist who best matches your specific massage needs. Our therapists will talk with you to learn where the pain is and help you decide what treatment is best for you.

Ladies: help your “significant other” learn about the benefits of massage – treat him to an Elements gift certificate! Learn more, schedule an appointment and purchase gift certificates on our website.

Speed Up Postpartum Healing with Postnatal Massage

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

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

Therapeutic Sports Massage – for the Elite and Occasional Athlete

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

All that being said, you don’t have to be a professional athlete to get a therapeutic sports massage! It’s ideal for anyone who’s physically active.

Can’t Sleep? Serotonin & Massage May be the Answer

Do you struggle for hours to get to sleep, no matter how tired you are? Or do you wake up in the middle of the night and lay awake for hours, watching the clock and worrying about the next day? If so, you’re not alone. And massage can help.

Massage & Weight Loss

You know eating right and exercise are two sure-fire ways to recover from the holiday fun. Now, there’s a new element in your annual “get back in shape” plan – this year add therapeutic massage to your New Year’s resolution.

5 Ways a Prenatal Massage Should Be Different

Pregnancy can be so uncomfortable! Time for a massage — but do you need a special kind of massage when you’re pregnant? What’s different about it besides the fact that you might not be able to lie on your stomach? The experience, techniques and benefits of a prenatal massage are different from a standard massage.

Oh, My Aching Back!

More than 100 million Americans suffer from lower-back pain and nearly 25 billion dollars is spent every year in search of relief.  A 2003 study shows that massage therapy produces better results and reduces the need for painkillers by 36 percent when compared to other therapies, including acupuncture and spinal manipulations*.

Therapeutic massage can indeed be an effective way to ease the pain of a wide variety of spinal conditions including: muscle tension, spasms, inflammation, aches, stiffness and pain.  A skilled massage therapist will knead, rub and manipulate the affected muscles to increase blood flow (circulation) throughout the body.  This delivers oxygen and nutrients to the muscles and helps eliminate any acids or other waste products that accumulate in the affected area. The outcome is pain relief.

Here are some tips on how to massage away that pain in your back:

• Make sure the massage therapist you use for your back pain has received training from an accredited school and that they have completed 500 hours of training. 
• If you’ve been injured during exercise of some type, consider a sports massage. Sports massage promotes both flexibility and relieves deep muscle tightness and strains.
• For acute pack pain, consider a deep tissue massage, but be prepared for an aggressive massage designed to liberate muscle fiber and detoxify the muscle tissue. There may be a slight level of discomfort, but it should not feel too uncomfortable. The therapist should check in with you during the treatment to determine if the pressure it right, asking “Should I go deeper, stay at the same level or even go somewhat lighter?”
• Try a massage that alternates hot and cold treatments to alleviate back pain caused by sprains.
• A hot stone massage can be very effective as the stones transfer heat into your body, allowing the therapist to work more effectively.
• For a quick and temporary fix, look at investing in a hand-held home massager to take away minor pain. This will not provide all the benefits of a professional massage therapist but it will help you in a pinch.

Not all types of massage are appropriate for all types of back pain.  A deep tissue massage may not be a good idea for someone suffering from rheumatoid arthritis or other degenerative diseases; however, a lighter touch massage might be appropriate.  Be sure to discuss the techniques to be used by your massage therapist before beginning the massage session.  If you have acute back pain, you should also consult your physician before beginning any massage therapy program.

At Elements Therapeutic Massage, our therapeutic approach is designed to match you with the therapist and the specific technique that’s best for your unique health and wellness situation.  We also use a proprietary numbering system that indicates the level of work a therapist does, which is very important when dealing with back pain. To find the Elements nearest you, go to http://corp.touchofelements.com/.

*Annals of Internal Medicine, June 2003