AK Evolve - Physiotherapy&Pilates

AK Evolve - Physiotherapy&Pilates Helping people 55+ overcome back, neck & joint pain with expert physiotherapy. 22+ years' experience. Physiotherapist-led Clinical Pilates.

Based in Arbroath, helping you move with confidence again.

Amazing news Wednesday 5th of August ( thats next week) ALI Herron will run from 6:30 PM Strength & Tone class. Everyone...
31/07/2026

Amazing news
Wednesday 5th of August ( thats next week) ALI Herron will run from 6:30 PM Strength & Tone class. Everyone is welcome to join in :)

31/07/2026

Why my hip hurts when i am lying on the side? What can i do?

You will hear “hip bursitis” or “trochanteritis.”

It usually presents as pain on the outside of the hip that’s tender to touch, worse with lying on that side, and aggravated by walking, running, stairs, or prolonged standing. Many people also notice it with single-leg tasks or when “hanging” on one hip.

You feel pain here most likely because you have hip abductor (side of your hip) weakness and movement patterns that increase hip adduction, leading to higher loads at the tendon. Over time, this repeated compression, not inflammation, is likely cause symptoms.

Because of this, treatment shouldn’t just be passive. Instead, it should focus on load management and progressive strengthening. That means modifying aggravating positions, like lying on the painful side or sitting cross-legged, while staying active within a tolerable range.

It’s important to remember that rehab should be individualized and these exercises are examples!

Let’s work together 🤝🏽

For in-person assessments and physical therapy you can book an appointment with me at AK Evolve

Why my mid back, neck are sore all the time and I cant stand straight? An excessive forward rounding of the upper back, ...
30/07/2026

Why my mid back, neck are sore all the time and I cant stand straight?
An excessive forward rounding of the upper back, often caused by poor posture, weak back muscles, or tight chest muscles can lead to shoulder, neck, and back pain, as well as breathing difficulties. Strengthening the upper back and stretching the chest help improve alignment and reduce the curve.

Improving thoracic mobility in ROUND BACK (hyperkyphosis) is important because a stiff upper back increases rounding and limits movement. Better mobility helps the spine extend, align properly, and reduce strain on the neck and lower back. It also improves posture, breathing, and shoulder movement, supporting a more balanced and upright position.
Health Risks of a Rounded Back Spine and Muscle Pain: Tight muscles and extra pressure on the spine lead to ongoing ache or stiffness in the upper back and neck. Trouble Breathing: A curved spine squishes the chest area, making it harder for the lungs to fill up all the way with air. Balance and Falls: The body's centre of gravity shifts forward, which raises the risk of losing balance and falling. Digestive Strain: The forward bend crowds the stomach and belly area, which can cause acid reflux or belly crowding. Fracture Risk: Weak bones (osteoporosis) combined with a rounded curve make the spine bones more likely to break or crack.
Leaving it be because its age think ( its not) can lead to:

Trouble Breathing: A curved spine squishes the chest area, making it harder for the lungs to fill up all the way with air.

Balance and Falls: The body's centre of gravity shifts forward, which raises the risk of losing balance and falling.

Digestive Strain: The forward bend crowds the stomach and belly area, which can cause acid reflux or belly crowding.

Fracture Risk: Weak bones (osteoporosis) combined with a rounded curve make the spine bones more likely to break or crack.

What it takes is few minutes a day to mobilize your Chest area. Few minutes its all.

📢 Class Timetable Update – Week Commencing Monday 3rd AugustAs some of our instructors are taking a well-earned holiday,...
27/07/2026

📢 Class Timetable Update – Week Commencing Monday 3rd August

As some of our instructors are taking a well-earned holiday, we've made a few temporary changes to this week's class timetable.

Thank you for your understanding and flexibility. 💚

🗓 Monday 03/08
🕘 9:00 AM – Hip Rehab with Ali
🕙 10:00 AM – Shoulder & Neck Rehab with Ali
🕕 6:00 PM – Strength Class with Laura

🗓 Tuesday 04/08
🕕 6:00 PM – Yoga with Suzanne

🗓 Thursday 06/08
🕔 5:00 PM – Bums & Tums with Laura
🕕 6:00 PM – Pilates with Erin

🗓 Friday 07/08
🕦 11:45 AM – Strength & Tone with Laura
🕧 12:15 PM – Stretch & Mobility with Laura

A big thank you to Ali, Laura, Erin and Suzanne for covering classes while our team enjoys a well-deserved break. 👏

If you have any questions about your class, please get in touch or speak to us at the studio.

We look forward to seeing you this week!

AK Evolve Physiotherapy & Pilates Studio 💚

Why Spinal decompression may not work for your sciatica pain?Decompression might work beautifully for some people but th...
25/07/2026

Why Spinal decompression may not work for your sciatica pain?

Decompression might work beautifully for some people but there is a group that might feel their back is actually feeling much worse and their pain increse after trying it. Why?

''Some discs can’t tolerate the negative pressure from decompression — it can actually pull on an already sensitive nerve.
It can trigger more inflammation around the disc and nerve.
If you have spine instability, decompression can make it more unstable and painful.
So if decompression made your pain worse… it doesn’t mean you’re broken.
It means your spine needs a other approach.
First, build stability in the lower back.
Then, choose disc and nerve exercises your body can actually tolerate.''

Your back needs the right movements, not just any movements.

24/07/2026

☄️Waking up with Back or Leg pain?☄️

Its not caused by bad matress or bed,its disc pressure and nerve irritation.
While you sleep,fluid build up in the discs,leaving you stiff and sore in the morning. Try any of those exercises to calm the pressure in your back. They will reduce pain but for lasting results you need a long term plan.

23/07/2026

Deep core exercises i do every day myself to prevent back pain beeing an issue in 15+ years. Those exercises are perfectly fine with or without weights.

21/07/2026

How can i stop lower back pain while cooking?

If your lower back starts aching after standing in the kitchen, you're not alone. Many people over 55 notice that cooking becomes uncomfortable because they stay in one position for too long.

Here are a few simple changes that can make a big difference

🚨 Don't ignore pain that keeps returning.

If your back hurts every time you cook, garden or stand for more than a few minutes, it may not simply be "old age." Often it's a sign that your muscles, joints or movement patterns need assessment and the right exercise programme.

Why Does My Pain Come Back?''Very common question I get from people every single day when it comes to pain, or injury.Th...
20/07/2026

Why Does My Pain Come Back?

''Very common question I get from people every single day when it comes to pain, or injury.

The main reason why pain comes back is because the root cause of the problem is usually never solved…

To understand why pain comes back, you must understand that anytime you have been injured, or have been in pain, there are 3 MAJOR CHANGES that happen to your body:

This includes:

~Inflammation of your tissues that causes “scar tissue” to develop which can restrict and limit the ability for you to move properly
~A loss of strength in the muscles due to your body trying to “protect itself” from further harm
~A “fear of movement” that develops in your brain that activates after an injury (for example, "limping" after you've sprained your ankle) This will cause your body to AVOID movements that caused injury in the first place
Of these 3 “changes in body” that occur with any injury, all of them MUST BE PROPERLY ADDRESSED…

And with chronic pain, and chronic injury, the cycles continues to repeat itself…and if they are not addressed with time you will notice...

~Increased stiffness in your joints muscles and tendons which make movement harder and “compensations” from other areas
~Weakness and inability to withstand stressors from your work, your exercise or your daily activities
~A creation of poor “movement habits” and “guarded behavior” such as an inability to bend and pick up laundry, or avoiding your favorite activities such as gardening, picking up your kids/grandkids, or even sitting in a movie theatre

THERE IS A NATURAL WAY TO FIX TO ALL OF THIS!!!
you cannot only try to fix ONE of these problems, they ALL must be addressed...

IS that sounds like you? Something similar ever happened or is happening regullary?

Remember there is not one solution/plan fits all ! Printed exercise guides at hospital (ready before you even arrive for appointment) are not perfect as they were not created for you. Your whole body should be assessed and everything including your work, activities, hobbies should be included in your personal exercise and recovery program.

19/07/2026

🚗 Why does your back suddenly "go" when reaching into the back seat of the car?

"I wasn't lifting anything heavy."

"I just turned to grab my handbag."

"I reached for my shopping..."

And suddenly... OUCH!

If you're over 55, this is one of the most common stories I hear in the clinic.

The twist itself isn't usually the real problem.

It's often the last straw.

Your back may already be feeling stiff from sitting, gardening, walking the dog, or simply the normal changes that come with age. Then one awkward movement—twisting while reaching behind you with your seatbelt holding your hips still—puts more strain through your back than it's prepared for.

That doesn't always mean you've "slipped a disc" or done serious damage.

More often, it's your back saying:

➡️ "I'm not moving as well as I should."

➡️ "I'm getting overloaded."

➡️ "I need some help."

The good news?

Most people improve with the right assessment, the right exercises, and understanding what's really causing the pain—not just masking it.

I've spent 22 years helping people get back to walking comfortably, gardening, driving, playing with grandchildren, and enjoying life without constantly worrying about their back and on this short video you can see what you can do at home yourself to relive your back and to stop it from getting much worse.

💬 Has your back ever gone while reaching into the back seat or twisting awkwardly, during gardening maybe?

Tell me what happened. I'd love to hear your story.

📍 AK Evolve Physiotherapy & Pilates Studio

Address

Unit 3, Orchard Mill, John Street West
Arbroath
DD111XA

Opening Hours

Monday 9am - 8pm
Tuesday 9am - 8pm
Wednesday 9am - 8pm
Thursday 10am - 8pm
Friday 9am - 8pm

Website

Alerts

Be the first to know and let us send you an email when AK Evolve - Physiotherapy&Pilates posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to AK Evolve - Physiotherapy&Pilates:

Shortcuts

Share

Category