Elements Therapeutic Massage - Gilbert

Bust through the Resolution Rut by Focusing on Overall Health, Well-Being for the New Year

Sat, 28 Jan 2012 15:49:00 -0600

With the hustle and bustle of the hectic holidays in your rear view mirror, the never-ending possibilities for a healthy and happy new year are on the horizon. To grasp the unlimited potential the New Year can bring, people can be as frantic about New Year’s resolutions as they were on Black Friday racing to purchase the top toys on last year’s holiday guide.

Statistics show that almost half of American adults make one or more resolutions each year. Although many resolutions fall to the wayside shortly after the journey begins, research shows that making resolutions can be useful, as people who explicitly make resolutions are 10 times more likely to attain their goals than those who do not.¹

Make Resolutions Likely to Stick

The key to making resolutions that you can live by is to keep it simple. Write down two or three goals at most and set benchmarks for achieving the goals so you can enjoy incremental successes along the way. According to a resolution list from the U.S. government, many of the most popular resolutions fall within the category of overall health and well-being.² Whether your resolution this year addresses reducing stress, increasing fitness, losing weight or improving sleep, the following tips will help you combat the resolution rut and keep you on the road to achieving overall health and wellness for the New Year.

Start Your Mornings with a Dose of Mental Health and Physical Relaxation

To establish a lifestyle routine focused on healthy living and well-being, it is important to start your day with some easy and simple mental health and physical relaxation exercises that focus on preparing you for whatever obstacles you may have to tackle during the day. By combining stretching/yoga poses with meditative breathing and positive thinking, you are well on your way to the road of living a restored and vibrant life.

Clear the Mind and Relax Your Body: Before rolling out of bed to greet the morning sunrise, take a few minutes of long, deep breathes to clear out the cobwebs from the night before and prepare your mind for a productive, stress-free day. By focusing on the positive aspects of what you plan on accomplishing for your day, you are setting yourself up for a happy and healthy mental wellness day. Research from the Mayo Clinic has indicated that health benefits from positive thinking may range from increased life span and reduced risk of death from cardiovascular disease to lower rates of depression and distress, better psychological and physical well-being, and improved coping skills during hardships and stressful times.³
Balance Your Body, Balance Your Life: To get your day started off on the right foot, begin your morning routine with some quiet meditative and muscle relaxation time. In as little as five minutes, you can loosen your back, neck and leg muscles with common yoga moves such as child’s pose, downward dog and standing tree.

Power Down Your Brain at Night to Reset and Revamp Your Mind

Ending your day on a relaxing note will promote overall health and well-being by creating an environment focused on recharging your mind and body. At least an hour before going to bed, make it a habit to turn off all technology – television, phone, e-mail, Internet, social media, music, etc. This will help you power down your brain at night to prepare your body for a restful and fulfilling night’s sleep. Another key component to resetting and revamping your mind is ensuring that you allow yourself an adequate amount of sleep each night. When you get home from work, set your alarm clock for whatever time you need to go to bed to ensure 7-9 straight hours of shut eye. When the alarm goes off at night, you should be in bed ready for sleep. An adequate amount of sleep will help you have a more energetic, productive and healthy attitude during the day.

Refuel with Weekly Appointments with Friends and Fitness

Work, family and personal everyday commitments can leave your mental tank empty and craving some “ME” time. Refuel your tank by picking one stress relieving activity that you enjoy and schedule it on your calendar on a weekly basis. This could be as simple as reading a book/magazine for an hour, arranging a coffee date with a friend, volunteering or playing racquetball. By taking time out for yourself on a weekly basis, you are fueling your tank of self worth and demonstrating not only to yourself, but to your friends and family, that your mental health is important enough for you to set time aside each week for emotional and mental fulfillment.

Similarly, it is important to fuel your body by incorporating fitness activities into your weekly routine. Physical activity not only helps your body’s fitness levels, but it also is an excellent source for preventing and managing stress. Whether it’s taking your dog for a 30-minute walk, going for a jog, biking the kids to/from school, taking fitness classes or swimming laps, consistent activity is good for not only relieving stress in your muscles/body, but also the stress in your mind.

Restore and Revitalize with Monthly Massage Therapy Sessions

To keep your mind and body aligned and working in sync, monthly massage therapy sessions are important to restoring and reinvigorating your overall health and well-being. Massage therapy addresses a variety of health conditions, the most prevalent being stress-related tension. Some of the most common massage therapy techniques include:

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

As you sit down to make your resolutions this year, it is important to focus on reasonable and attainable goals that are easy to incorporate into your everyday life. By using the daily, weekly and monthly tips in this article, you will be well on your way to not only making resolutions that will stick with you throughout the year, but also help you establish a well-rounded lifestyle focused on overall health and wellness. Resolutions are a journey, so enjoy the ride this year to a healthier and happier you. Call Elements Therapeutic Massage today to begin revitalizing your health and well-being for the New Year.

Sources:

¹ University of Scranton. Journal of Clinical Psychology, Volume 58, Issue 4, 2002.

² USA.gov, Popular New Year’s Resolutions, October 2011.

³ Mayo Foundation for Medical Education and Research, May 2011.

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

Fri, 02 Sep 2011 15:07:00 -0500

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.

To prepare you for your active summer lifestyle, we offer the following tips for feeling 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 an hour long 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.

Stress: How it Affects You and What You Can Do About It

Sat, 11 Jun 2011 23:31:00 -0500

We have all heard about the effects of stress on our bodies and our mental and emotional state, and we’ve all been told by our physicians, friends and family members that we should really find a way to reduce stress. But stress is relative to the person experiencing it, no? Do we all experience stress in the same way, and to the same degree? And really, isn’t it a rather widely used term that people throw around to explain everything that doesn’t have a legitimate diagnosis? Or is it a valid precursor to disease, or even worse, death? What is it, really? And how can we validate its existence to know that it should be treated so that perhaps, just perhaps, our lives could get a little less… stressful? I even have to ponder that one for awhile.

Since the beginning of time, it seems that there has always been a relationship between stress and heart disease. The ancient Greeks and even other cultures believed that the heart, rather than the brain, is the center of all emotions. Thus, when we hear “heart broken,” “good hearted,” and “heart of gold,” they are all referencing character and personality. And interestingly, as one researcher stated, if you want to “get to the heart” of an issue, whether it be an apple or an argument, you go to the “core” derived from the Latin word ‘cor’ meaning heart. Ahh – we learn new things everyday!

So we can see that this is an interesting aspect of history, but isn’t stress a fairly new phenomena? I’m wondering if today’s society truly experiences more stress than any society previously. C’mon though, think about cavemen.. They must’ve been pretty stressed when it came to killing their prey (or vice versa) so that they could bring home the good eatins’. I have many questions about how this phenomenon evolved, but I’m pretty confident that we all agree it exists. The tension we feel when we are running behind schedule, the fear that someone will catch us in a lie, the anxiety we feel when someone is trying to control our lives and what choices we’ve made, and most prevalent, any aspect of conflict or confrontation. I mean, we’ve all felt it; and I for one, have experienced everything I’ve listed above. It’s part of life. And I think we just found a name for it. Stress.

It was the 1983 cover story in Time Magazine referring to stress as the new ‘Epidemic of the Eighties’ that had people start recognizing what it was and really being able to put a name, even a diagnosis to what they were feeling. There have been numerous surveys that have suggested that the problem has progressively worsened since then. I can’t think of a day that passes that I don’t hear something about stress, stress related diseases, how to conquer stress and so on.

So how has it worsened from the days of cavemen as suggested above? Is contemporary stress somehow different or more dangerous? I’m not so sure. But what I do know is that scientific research has increasingly confirmed the important influence of stress in numerous diseases, and uncovered the mechanics of actions responsible for its diverse effects on physical and mental health, as stated by Paul Rosch, MD. “It is estimated that 75-80 percent of all visits to primary care physicians in the U.S. are for stress related complaints, and it is difficult to think of any illness ranging from the common cold to cancer, in which stress could not play a contributory role.”

This whole idea of stress cannot be objective though. What I find stressful might not be in the least stressful to you. So it really has to do with perception. Let’s say I’m going to the dentist, and I’m feeling stressed about it because I have no control over the procedure while the work is being done. Meanwhile, if you go into the same situation, you may not have an issue with that and it would be as simple as drill, clean and swish. What causes one person to stress and another not to? Perception. What distinguishes one person from another is the sense of control they perceived over the event. Neither one of us had greater or less control, but the perception and expectation were quite different. Therefore, we cannot define stress objectively, “all of our animal and human research confirms that the sense or feeling of being out of control is always distressful.”

There is evidence that indicates that sudden death, which is the leading cause of death in the world, is frequently associated with an outpouring of stress related hormones that cause serious disturbances in heart rhythm that can be fatal in even young people. In fact, research from the Scientific Journal Medical Archives indicates that “Under severe stress, heart rate and blood pressure soar, blood sugar rises to furnish fuel for energy, blood is shunted away from the gut where it is not immediately needed for purposes of digestion to the large muscles of the arms and legs, to provide more strength in combat, or greater speed in getting away from a scene of potential peril. The blood clots more quickly to prevent loss from hemorrhage, our pupils dilate to improve the range of vision, and a multitude of other reactions over which we have no control are immediately and automatically evoked.” Good stuff, isn’t it?

Anybody in the mood for some red meat right about now?

So our bodies still react the way they did many years ago, with this archaic, primitive and stereotyped responses, that are not really useful these days and instead damaging or deadly. With these responses being repeatedly invoked, it’s not hard to see why stress causes heart attacks, hypertension, strokes, ulcers, muscle spasms, and other diseases.

Hans Sayle, a Canadian researcher, coined the term “stress” about 60 years ago to explain what he called the “diseases of adaptation.” He used it to describe a series of responses in laboratory animals subjected to severely disturbing physical or mental threats. If persistent, these ended up causing ulcers, heart attacks, hypertension, arthritis, kidney damage, and other diseases. Selye reasoned that if stress could do this in his experimental animals, then perhaps it played a similar role in patients suffering from these disorders.

These days, in response to stress, there has been much emphasis placed on the production of serotonin to offset stress and stress producing hormones. Serotonin is a hormone also called 5-hydroxytryptamine, in the pineal gland, blood platelets, the digestive tract, and the brain. Serotonin acts both as a chemical messenger that transmits nerve signals between nerve cells and that causes blood vessels to narrow. Changes in the serotonin levels in the brain can alter the mood. For example, medications that affect the action of serotonin are used to treat depression. But Serotonin is naturally replenished through sleep, rest or relaxation. Often times, the things you find pleasurable increase your serotonin levels thus allowing your body to offset some of the stress related hormones and to keep you at safe levels of “stress.”

Next step, let’s battle stress! Recommended is soothing, harmonic music, aromatherapy and even yoga. And of course, massage is my personal recommendation. In fact, I would recommend a relaxation or Swedish Massage or even a Therapeutic Massage if you’ve never had one. Stress shouldn’t take the toll it does on today’s population, but the bottom line is, it is a huge contributor to disease and death. Let’s say that again: Stress is a huge contributor to disease and death. How do you plan on remedying your stress levels? Remember, take the therapeutic approach. It’s all about YOU.

Let Your Back Pain Loose

Fri, 23 Mar 2012 16:20:00 -0500

It doesn’t matter whether you are a desk jockey, athlete, construction worker, stay-at-home mom or retiree, you will more than likely experience some level of back pain and discomfort throughout your life. Researchers and doctors agree that low back pain is one of the leading major health problems in today’s society. With cooler temperatures and less than favorable conditions, back pain can be even more present this time of year as snow shoveling duties, icy sidewalks and extreme winter sports can be the norm.

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

Back Pain Triggers

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

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

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

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

Back Pain Remedies

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

Massage

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

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

Yoga

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

Balance and Stability

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

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

XXX

Sources:

¹Buselli P, Bosoni R, Buse G, Fasoli P, La Scala E, Mazzolari R, Zanetti F, Messina S. Trial Abstract for Effectiveness evaluation of a SMATH System, October 2011.

²Chaitow, Leon. Massage & Bodywork Magazine, June/July 2006.

³ Buford, Darren. Massage & Bodywork Magazine, August/September 2001.

⁴ Group Health Research Institute. Annals of Internal Medicine, July 2011.

⁵ Karen J. Sherman; Daniel C. Cherkin; Robert D. Wellman; Andrea J. Cook; Rene J. Hawkes; Kristin Delaney; Richard A. Deyo. A Randomized Trial Comparing Yoga, Stretching, and a Self-care Book for Chronic Low Back Pain. Archives of Internal Medicine, 2011.

Exercises for Low Back Pain: Best and Worst

Wed, 05 Oct 2011 15:04:00 -0500

Lower Back Pain: How Exercise Helps

You may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen back, stomach, and leg muscles. They help support your spine, relieving back pain. Always ask your doctor before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.

Avoid: Toe Touches

Exercise is good for low back pain -- but not all exercises are beneficial. Any mild discomfort felt at the start of these exercises should disappear as muscles become stronger. But if pain is more than mild and lasts more than 15 minutes during exercise, patients should stop exercising and contact a doctor. Some exercises may aggravate pain. Standing toe touches, for example, put greater stress on the disks and ligaments in your spine. They can also overstretch lower back muscles and hamstrings.

Try: Partial Crunches

Some exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor. Breathe out as you raise your shoulders. Don't lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat 8 to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times.

Avoid: Sit-ups

Although you might think sit-ups can strengthen your core or abdominal muscles, most people tend to use muscles in the hips when doing sit-ups. Sit-ups may also put a lot of pressure on the discs in your spine.

Try: Hamstring Stretches

Lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg.

Avoid: Leg Lifts

Leg lifts are sometimes suggested as an exercise to "strengthen your core" or abdominal muscles. Exercising to restore strength to your lower back can be very helpful in relieving pain yet lifting both legs together while lying on your back can make back pain worse. Instead, try lying on your back with one leg straight and the other leg bent at the knee. Slowly lift the straight leg up about 6 inches and hold briefly. Lower leg slowly. Repeat 10 times, then switch legs.

Try: Wall Sits

Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times.

Try: Press-up Back Extensions

Lie on your stomach with your hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it's comfortable for you, put your elbows on the floor directly under your shoulders and hold this position for several seconds.

Try: Bird Dog

Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don't let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.

Try: Knee to Chest

Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for 15 to 30 seconds. Then lower your knee and repeat with the other leg. Do this 2 to 4 times for each leg.

Try: Pelvic Tilts

Lie on your back with knees bent, feet flat on floor. Tighten your stomach by pulling in and imagining your belly button moving toward your spine. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back. Hold for 10 seconds while breathing in and out smoothly. Repeat 8 to 12 times.

Try: Bridging

Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior and throughout the lift.

Lifting Weights May Help

Done properly, lifting weights doesn't usually hurt your back. In fact, it may help relieve chronic back pain. But when you have acute (sudden) back pain, putting extra stress on back muscles and ligaments could raise risk of further injury. Ask your doctor whether you should lift weights, and which exercises to avoid.

Try: Aerobic Exercise

Aerobic exercise strengthens your lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any strokes that twist your body.

Try: Some Pilates Moves

Pilates combines stretching, strengthening, and core abdominal exercises. Under the instruction of an experienced teacher, it may help some people with back pain. Be sure to tell your teacher about your back pain, because you may need to skip some moves.

References:

WebMD Medical Reference from Healthwise: "Low Back Pain: Exercises to Reduce Pain."
The President's Council on Physical Fitness and Sports: "Questionable Exercises."
American Academy of Orthopaedic Surgeons: "Low Back Pain Exercise Guide."
Kell, R. Journal of Strength & Conditioning Research, March 2009; vol 23(2): pp 513-523.
La Touche, R. Journal of Bodywork and Movement Therapies, October 2008; vol 12, issue 4: pp 364-370.
University of Michigan Health System: "Low Back Pain Exercises."
American Council on Exercise: "Glute Bridge."
American Council on Exercise: "Bird-dog."

As seen on ABC15.com: "Break for a Massage without Breaking the Bank"

Fri, 19 Feb 2010 21:56:00 -0600

Muscle knots and stockpiled stress can, at the very least, lead to a cranky disposition. And we wouldn't want that!

Get the kinks worked out and your attitude fine-tuned with a visit to Elements Therapeutic Massage.

Dotting the Valley with five convenient stops across greater Phoenix, Elements focuses on wellness through regular massage.

Therapists are top-notch and trained in various massage modalities, the reception staff is warm and welcoming and the pricing and wellness plans keep it affordable to make massage a healthy habit.

Atmosphere:
True to their name, Elements studios fuse the elements of nature into their decor to create a calm and tranquil vibe. Each location varies slightly but you'll catch hues of sky, sea, earth and fire woven into the color schemes and furnishings. Studios offer comfortable waiting areas and spacious, softly lit massage treatment rooms. Treatment tables are draped in cozy throws and guests can choose from the sounds of nature such as ocean surf and thunderstorm to accompany the tranquil spa tunes piped into the stereo system.

Services:
Elements is all about therapeutic bodywork. From deep tissue and trigger point modalities to hot stone and relaxation, therapists adjust the pressure level and techniques according to each client's needs. Pregnancy and shared couples treatments are also available. Guests are invited to step up their massage experience with an aromatherapy scent of their choice.

Deals:
In need of a good knead? Select Elements Therapeutic locations are offering this exclusive introductory deal brought to you by our friends at ArizonaSpaGirls.com. Take me to the deal!
Elements Therapeutic Massage
Five locations in Scottsdale, Glendale and Gilbert.
View all locations

Prenatal Massage and Women's Health at Elements Therapeutic Massage Gilbert

Thu, 04 Feb 2010 21:31:00 -0600

Elements Therapeutic Massage located at 2556 S. Val Vista Drive, Suite 105 in Gilbert (across from Sprouts at the Spectrum Plaza) is well-known for their specialized prenatal massages and their focus on women's health. Their trained prenatal massage therapists use techniques designed to enhance the well-being of both the mother and the baby to reduce pregnancy discomfort. In the postpartum period, additional techniques help to rebalance structure, physiology and the emotions of new mothers.

With two massage rooms dedicated to prenatal and postpartum massage, the Elements Therapeutic Massage in Gilbert is one of the only therapeutic massage studios in the area with a unique focus on women’s health and well-being. It is easy for new clients to schedule an appointment at Elements as they offer convenient hours (open 7 days a week, 9am-8pm) and with very affordable prices. Their many satisfied clients have voted them AZ’s Best Massage for 2 years in a row.

For more information go to www.touchofelements.com/gilbert or contact them at (480)726-2222.

Announcing Elements Partnership with Drs. Goodman & Partridge OB/GYN

Thu, 28 Jan 2010 21:45:00 -0600

Elements Therapeutic Massage in Gilbert is proud to announce a distinguished and ongoing partnership with one of Arizona's best, Drs. Goodman & Partridge OB/GYN.

Drs. Goodman & Partridge OB/GYN is the most convenient and diverse OB/GYN practice in the State of Arizona with the largest number of female physicians. The 14 female and 3 male doctors are board certified or board eligible by ABOG or ABOOG and have native fluency in English, Spanish, German, Russian, Polish, Hindi, French, Marathi, Portuguese, and American Sign Language. Drs. Goodman & Partridge OB/GYN offers state of the art care, convenient appointments at multiple patient offices, personal, undivided attention to each patient, an excellent reputation in the medical community, and virtually all insurance is accepted. As specialists in today’s women’s health, whether it is for pregnancy, infertility or contraception, Drs. Goodman & Partridge, OB/GYN provides help with new horizons in women’s care. For more information visit www.AzMomDocs.com or call (480) 821-3616.

The newest of all locations recently opened at the Copper Point Business Park, 3530 S. Val Vista Drive, Gilbert, AZ 85297 (across from Mercy Gilbert Medical Center). Go take a peek at their amazing facility as you drive by. Visit their facility for an initial OB visit and receive a complimentary massage gift card to Elements!

Elements Therapeutic Massage Grand Opening (Gilbert AZ News)

Sat, 03 Oct 2009 21:28:00 -0500

Posted by Jim on Saturday, October 3rd 2009

Last night I went to the grand opening of Elements Therapeutic Massage. What a great place! The festivities were held outside in perfect weather, with tours of their office and rooms available. In fact you had to do the tour to get a raffle ticket for the many prizes given away.

Elements Therapeutic Massage of Gilbert Hosts Grand Opening Oct 2

Thu, 17 Sep 2009 16:24:00 -0500

GILBERT, Ariz. - Sept. 17, 2009 - elements therapeutic massage of Gilbert, Ariz., part of the national massage therapy franchise, celebrates its grand opening on Friday, Oct. 2. Showing support for their community, elements of Gilbert is collecting nonperishable food items during the week leading up to the event and will be donating all items to the United Food Bank at the grand opening.

The elements studio is located at 2556 S. Val Vista Drive, Suite 105 in Gilbert and is owned by Greg and Jeanette Belloni. The studio opened in February 2009 and received a "Best Of Massage" award by the AZ Reader's Choice Awards soon after its opening.

The Bellonis elected to host their grand opening in the fall following the birth of their second child, and in efforts to better facilitate visitor's schedules after the often hectic summer months.

"We are excited to host our grand opening," said Jeanette Belloni. "It is very important to us to give back to the community that has already welcomed us so openly. We are offering a buy-one-get-one-free coupon for guests during the event and sponsoring a food drive to support the local United Food Bank. We hope to gather 100 pounds of food, enough to feed more than 75 people."

A ribbon cutting ceremony will occur at 5:30 p.m., facilitated by the Gilbert Chamber of Commerce. Following, the Gilbert Small Business Alliance will recognize the elements studio's opening with their "Million Dollar Grand Opening" event and photo opportunity.

elements of Gilbert's grand opening event begins at 4 p.m. for the public and will include free chair massages, a raffle, light hors d'oeuvres and drinks. In honor of the grand opening, the studio will open for business at 6 a.m. and close at 9 p.m.

For more information about the event, please contact Lanese Querner at lanese@bizcompr.com or call 972.770.5086. Cameras welcome.

Elements Owners win National Franchise Awards

Sun, 30 Aug 2009 16:20:00 -0500

HIGHLANDS RANCH, Colo. - August 30, 2009 - elements therapeutic massage, one of the fastest-growing franchisors of massage therapy studios in America, recently hosted the company's first annual national convention in Breckenridge, Colo. where two Scottsdale franchisees won top honors.

Husband and wife Nelson and Pam Crespo, one of the franchisor's Arizona Area Directors and owners of elements therapeutic massage of Scottsdale Promenade, were awarded Area Director of the Year by the franchise company. The award honors the Area Director who has impacted their franchisees' growth and development the most during the last year. The Scottsdale Promenade elements studio is located at 16255 N. Scottsdale Road, Suite C-5 in Scottsdale.

Mike Wright, owner of elements therapeutic massage on the Shea, received the Rising Star award for making the greatest improvement during the last year. Wright increased the total number of massages given in his studio by 500 in one year and doubled the number of studio members in seven months. elements on the Shea is located at 9343 E. Shea Blvd., Suite 120 in Scottsdale.

Also attending the national convention from Arizona was Jeanette Belloni, owner of elements therapeutic massage of Gilbert, and Jennifer Bauer, lead massage therapist for the elements of Gilbert, located at 2556 S. Val Vista, Suite 105 in Gilbert. Shauna Boyd, owner of elements therapeutic massage of Arrowhead Ranch, located at 19420 N. 59^th Ave., Suite E-515 in Glendale was also in attendance.

"We aren't the only ones who think elements studio owners in Arizona are outstanding," said Kyle Gjersee, chief operating officer and senior vice president for elements therapeutic massage. "All Arizona elements locations in attendance were voted "Best Massage" by their community in the 2009 Azcentral.com Readers' Choice awards, and at the convention, we were thrilled to honor internally several of the deserving Arizona owners amongst their peers."

"It was exciting to be a part of the first national convention for elements," said Belloni. "The meetings provided a great opportunity to share our experiences, network with other franchisees and discover the latest trends and best practices in the industry."

The elements convention was a two-day event that included an awards ceremony, breakout sessions and presentations from industry experts, preferred vendors and the elements executive team.

"The convention allowed our franchisees to connect with each other and take advantage of valuable educational opportunities, strengthening our brand from the inside out," said Gjersee. "This is a huge milestone for our company and we already look forward to next year's convention."

About elements therapeutic massage, inc.:

elements therapeutic massage, http://www.touchofelements.com, is headquartered in Highlands Ranch, Colo., and owned by Fitness Together Holdings, Inc. The parent company oversees Fitness Together Franchise Corporation, a one-on-one personal training fitness franchise that began franchising in 1996, and elements therapeutic massage, a massage therapy franchise that began franchising in 2006. Today, the combined franchise network has sold hundreds of franchises across the United States, Costa Rica, Israel, Ireland, and Canada.

Franchise Information:

elements therapeutic massage is actively selling franchises. If you are interested in changing your life and the lives of others, please visit http://corp.touchofelements.com/franchise/ or call 877.663.0880 ext. 10 for more information about franchise opportunities.

As featured on Scottsdale Tips Club: Elements Therapeutic Massage "Best Massage Studio"

Sun, 09 Aug 2009 22:32:00 -0500

SCOTTSDALE, AZ – May 25, 2009 – Elements Therapeutic Massage was voted “Best Massage Studio” in 2008 and again in 2009, by Azcentral.com readers. The voting began in February and ran for approximately two months. There are 5 studios valley wide, 3 located in Scottsdale, one in Glendale and one in Gilbert. All are owned by local entrepreneurs.

When asked what makes Elements different, the studio owners say “We use a therapeutic approach during our massage which has many benefits”. A “therapeutic” massage can help relieve neck and back pain, stress/anxiety, migraine/headache, sports injuries, lower blood pressure/ cholesterol, and improve circulation/flexibility. Our clients receive a high quality, professional massage by a certified massage therapist. Elements provides superior customer service in an upscale setting which is comfortable for both men and women.

“Each location specializes in deep tissue, trigger point, sports massage, swedish, relaxation, prenatal and hot stone massage,” says Shauna Boyd, owner of the Glendale studio. “We are all very proud to be part of elements therapeutic massage with their high standards and affordable prices. Massage is rapidly becoming part of our wellness plan, along with diet and exercise. It is not considered a luxury anymore. Our wonderful and loyal clientele have spread the word and new referrals come in daily, adds Jeanette Belloni from the Gilbert location. We encourage the community to “come to elements and begin the healing!”

Elements therapeutic massage’s certified massage therapists provide customized therapeutic massage services to meet each individuals need. Franchising since 2006, elements therapeutic massage is growing rapidly with 95 sold and 79 open studios in 21 states, opening several new locations each month.

“With each new location, we are in a better position to help people live a better quality of life through the healing benefits that therapeutic massage offers,” said Michele Merhib, Founder of the elements therapeutic massage business model in 2000. “It is important in today’s fast-paced society that people “make time” to take care of themselves with a massage that can rejuvenate the mind and body.”

Studio Locations:

Scottsdale Promenade: 16255 N. Scottsdale Road, Ste C-5; Scottsdale, AZ. 85254 (480) 998-2120

Shea and Loop 101: 9343 E. Shea Blvd., Ste 120; Scottsdale, AZ. 85260 (480) 941-3077

Pinnacle Peak: 23425 N. Scottsdale Road, Ste A104; Scottsdale, AZ. 85255 (480) 513-CALM [2256]

Glendale: 19420 N. 59^th Avenue, Ste E-515; Glendale, AZ. 85308 (623) 847-4050

Gilbert: 2556 S. Val Vista, Ste 105; Gilbert, AZ. 85295 (480) 726-2222

Five Local Massage Studios Celebrate "Best Of" Award for 2nd Consecutive Year

Mon, 25 May 2009 21:53:00 -0500

SCOTTSDALE, AZ – May 25, 2009 – Elements Therapeutic Massage was voted “Best Massage” in 2008 and 2009, by azcentral.com readers choice. The voting began in February and ran for approximately two months. There are 5 studios valley wide, 3 located in Scottsdale, one in Glendale and one in Gilbert. All are owned by local entrepreneurs.

When asked what makes Elements different, the studio owners say “we use a therapeutic approach during our massage which has many benefits”. A “therapeutic” massage can help relieve neck and back pain, stress/anxiety, migraine/headache, sports injuries, lower blood pressure/ cholesterol, and improve circulation/flexibility. Our clients receive a high quality, professional massage by a certified massage therapist. Elements provides superior customer service in an upscale setting which is comfortable for both men and women.

elements therapeutic massage’s certified massage therapists provide customized therapeutic massage services to meet each individuals need. Franchising since 2006, elements therapeutic massage is growing rapidly with 95 sold and 79 open studios in 21 states, opening several new locations each month.

Studio Locations:

Scottsdale Promenade: 16255 N. Scottsdale Road, Ste C-5; Scottsdale, AZ. 85254 (480) 998-2120

Shea: 9343 E. Shea Blvd., Ste 120; Scottsdale, AZ. 85260 (480) 941-3077

Pinnacle Peak: 23425 N. Scottsdale Road, Ste A104; Scottsdale, AZ. 85255 (480) 513-CALM [2256]

Glendale: 19420 N. 59^th Avenue, Ste E-515; Glendale, AZ. 85308 (623) 847-4050

Gilbert: 2556 S. Val Vista, Ste 105; Gilbert, AZ. 85295 (480) 726-2222

About elements therapeutic massage, inc.:
elements therapeutic massage is headquarted in Highlands Ranch, Colorado, and is part of Fitness Together Franchise Corporation. In 1996, Fitness Together Franchise Corporation began franchising to bring professional and affordable personal training services to every major city. Today there are over 400 Fitness Together personal training franchise locations throughout the world and 98 scheduled to open. elements therapeutic massage is following the same model, and was created in 2000 by founder, Michele Merhib. The company started franchising in 2006 under the Fitness Together Franchise Corporation. For more information visit www.touchofelements.com or www.fitnesstogether.com.