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.

Why arthritis hurts more after sitting?Ever notice how arthritis pain creeps in after you’ve been sitting for a while, o...
06/08/2026

Why arthritis hurts more after sitting?

Ever notice how arthritis pain creeps in after you’ve been sitting for a while, or standing too long? It’s a common challenge for those living with osteoarthritis, rheumatoid arthritis, or long-term joint stiffness. When joints stay still too long, fluid thickens, muscles tighten, and inflammation builds up, making movement uncomfortable. Movement helps lubricate joints, improve circulation and loosen stiff muscles and connective tissues. Even gentle activity can help you feel better.

What can i do?

- Shift your weight every 15–20 minutes
- Stretch your legs under your desk or do ankle pumps, circle your feet, stretch toes
- Sit on a cushion to reduce pressure on your hips and spine
- Use lumbar support to help posture and reduce joint pain
- squeeze your but chicks every 2 min

For long term prevention :

- Strengthen the muscles around a painful joint
- Engage in non-impact cardio
- Be careful not to overdo physical activity around the house
- Try cold and heat therapy
- mobilize your joints
- move a little but regularly throat the day rather then avoid movement at all

How do I know if stiffness is muscular or joint-related?
Muscle tightness often improves more quickly with stretching. Arthritis-related stiffness usually eases more gradually once movement increases again.

Can physical therapy help arthritis stiffness?
Physical therapy may help improve mobility, flexibility, posture, and movement patterns surrounding affected joints.

9:00 AM Thursday 6th Stretch& Mobility class will be led bySuzanne.
06/08/2026

9:00 AM Thursday 6th Stretch& Mobility class will be led bySuzanne.

Wednesday 5th Ali will run 6:30- 7:30 PM Strength & Tone class. Everyone is welcome
05/08/2026

Wednesday 5th Ali will run 6:30- 7:30 PM Strength & Tone class. Everyone is welcome

Why is my lower back stiff in the morning but better later? Overnight inactivity increases muscle stiffness and disc hyd...
04/08/2026

Why is my lower back stiff in the morning but better later?

Overnight inactivity increases muscle stiffness and disc hydration. Movement during the day helps restore normal motion and reduce muscle guarding.

Should I stretch my lower back first thing in the morning?

Yes — as long as the stretches are gentle, unloaded, and controlled. Avoid heavy lifting or deep bending early in the day.

How long does morning lower back stiffness last?

If caused by stiffness or deconditioning, it often improves within 1–2 weeks with consistent movement. Persistent or worsening symptoms should be assessed by a Physiotherapist.

But stiffness often stays because:

Muscles cant relax
Joints cant move with full range
Disc pressure isn’t managed properly
Exercise routine is not right

To fix it your each routine should contain four movements:

1. Rotation
2. Gentle flexion
3. Extension
4. Unloaded spinal movement
You might keep failing because you just stretch and stretching alone will not fix cause of problem.

Thursday 9:00 am lovely Suzanne will run Stretch & Mobility class. Please spread the word and share this post with other...
03/08/2026

Thursday 9:00 am lovely Suzanne will run Stretch & Mobility class. Please spread the word and share this post with other class regulars if you can.

Your body holds stress Physiotherapy release it
02/08/2026

Your body holds stress Physiotherapy release it

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.

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

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