Draycott Osteopathy

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Draycott Osteopathy Osteopathy, Sports Massage & Sports Injury Rehabilitation
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04/10/2026

SHOULDER PAIN? TRY EXTERNAL ROTATION 👇

If reaching overhead or lying on your shoulder hurts, strengthening your rotator cuff can help build your shoulder’s capacity.

💪 Why external rotation?
The rotator cuff helps control and stabilise the shoulder as your arm moves. External rotation exercises specifically target these muscles.

🔹 Start with isometrics
An isometric exercise involves contracting the muscle without moving the joint — for example, gently pushing your hand into a wall.

This can be a useful, manageable way to introduce load when your shoulder is irritable.

🔄 Then build it up
As symptoms settle, progress from isometrics → resistance bands → weights → functional movements.

The aim isn’t to avoid using your shoulder.

It’s to gradually build its ability to handle more.

Research supports exercise and progressive strengthening as an important part of managing rotator-cuff-related shoulder pain.

📚 Evidence: Desmeules et al. (2025); Bonello et al. (2021).

Got shoulder pain? Draycott Osteopathy can help you find the right starting point.

ShoulderExercises ExerciseRehab

''That niggle you've been putting off...''
28/09/2026

''That niggle you've been putting off...''

✨ Don’t let an injury hold you back! ✨Whether it’s a niggling backache, a stiff neck, a sports injury or something that’...
27/09/2026

✨ Don’t let an injury hold you back! ✨

Whether it’s a niggling backache, a stiff neck, a sports injury or something that’s been bothering you for a little too long — you don’t have to just put up with it.

At Draycott Osteopathy, we’re here to help you move more comfortably and get back to doing the things you love. 💪

📅 Appointments available this coming week

If you’ve been putting off getting that niggle checked, now is a great time to book in.

📩 Drop us a message to enquire about availability or book your appointment online.

Don’t let pain or injury hold you back — let’s get you moving! 🙌

⏰ HOW is it already this time of year?!The year seems to be flying past at full speed — one minute we’re setting New Yea...
21/09/2026

⏰ HOW is it already this time of year?!

The year seems to be flying past at full speed — one minute we’re setting New Year’s goals and the next we’re wondering where the months have gone! 🍂

With life getting busier, it’s easy to put yourself at the bottom of the to-do list. Work, family, commitments, plans… and suddenly, looking after you becomes something you’ll “get around to later”.

But here’s your little reminder: you matter too. 💚

Don’t wait until your body is shouting for attention before you listen to it. Whether it’s a niggling ache, stiff back, tight shoulders an old injury that’s making itself known again or simply feeling like your body isn’t moving quite as freely as it should — give yourself some time and attention.

✨ Move your body
✨ Take a proper break
✨ Get outside
✨ Prioritise rest
✨ Listen to those little warning signs
✨ And don’t feel guilty for making time for yourself

Your body has carried you through a lot already this year. Make sure you’re looking after it for the months still to come. 🤍

Don’t let the year fly by without checking in with yourself.

📍 Draycott Osteopathy
💚 Your body deserves some care too.

FeelGood HealthyBody Wellbeing BodyMaintenance

13/09/2026

🧘‍♀️ Have you tried the Pigeon Stretch?

The pigeon stretch is a great way to gently work on mobility around the hips and glutes — particularly if you spend a lot of time sitting, running, training or simply feel a little stiff.

✨ Some potential benefits include:
• Improving hip mobility
• Stretching the glutes and surrounding muscles
• Helping reduce feelings of tightness through the hips
• Supporting better movement and flexibility
• Providing a useful stretch after exercise or prolonged sitting

💡 Top tip: Keep the movement comfortable and controlled. You should feel a gentle stretch — not sharp pain or discomfort. Everyone’s hip mobility is different so don’t force the position.

If you’re struggling with persistent hip, glute or lower-back discomfort a tailored assessment can help identify what’s contributing to the problem.

📍 Draycott Osteopathy
Helping you move better and feel your best.

10/09/2026

DEPTH DROPS 🦘💥

Want to improve your explosiveness, reactive strength and athletic performance? Depth drops could be a great tool to add to your training.

Depth drops teach your body to absorb force quickly and efficiently before rapidly transitioning into an explosive movement.

They can help develop:

⚡ Reactive strength — improving your ability to produce force quickly after landing.
🦵 Eccentric strength — teaching you to control and absorb high forces.
🚀 Explosiveness — helping bridge the gap between strength and powerful athletic movement.
🎯 Landing mechanics — reinforcing good control, stiffness and body awareness.
🏃 Change of direction & sprint qualities — developing the ability to rapidly absorb and redirect force.

But remember — more height doesn’t automatically mean better results.

Depth drops are a high-intensity plyometric exercise, so quality matters more than quantity. Start with an appropriate height, focus on a controlled landing, and progress gradually into a vertical jump.

Train the landing. Own the force. Then use it. 🔥

🦴 Pain isn’t something you just have to put up with.Our bodies are incredibly complex and sometimes pain can be your bod...
02/09/2026

🦴 Pain isn’t something you just have to put up with.

Our bodies are incredibly complex and sometimes pain can be your body’s way of telling you that something needs a little attention.

Whether you’re struggling with back or neck pain, headaches, muscle tension, joint pain or an injury that just isn’t settling, osteopathy may be able to help.

At Draycott Osteopathy, we take the time to understand your symptoms, how they’re affecting you and how we can support you towards feeling and moving better.

📩 If you’re struggling with pain or discomfort, get in touch to see how we can help.

NeckPain MusculoskeletalHealth Movement Wellbeing

🎉 2 YEARS OF DRAYCOTT OSTEOPATHY 🎉Today marks 2 years since I opened the doors to Draycott Osteopathy, and what an incre...
29/07/2026

🎉 2 YEARS OF DRAYCOTT OSTEOPATHY 🎉

Today marks 2 years since I opened the doors to Draycott Osteopathy, and what an incredible journey it has been.

Starting my own clinic was a dream that became a reality thanks to the amazing support of so many people. I want to say a heartfelt thank you to everyone who helped make this happen—my family, friends, colleagues, everyone who offered advice, encouragement or simply believed in me. I genuinely couldn’t have done it without you.

Most importantly, thank you to all of my patients, past and present, for trusting me with your care. It’s been a privilege to be part of your recovery, help you move better and support you in reaching your goals. Seeing your progress is the most rewarding part of what I do.

These last two years have been filled with learning, growth and so many memorable moments and I’m incredibly grateful for every one of them.

Here’s to many more years of helping our community stay healthy, active and pain-free.

Thank you for being part of the Draycott Osteopathy journey. 💙

31/05/2026

Shoulder pain can make even simple daily tasks feel frustrating. One of the most effective early-stage exercises we often recommend is the pendulum swing exercise.

This gentle movement uses gravity to help create motion in the shoulder joint without placing excessive strain on injured or irritated tissues. By leaning forward and allowing the arm to hang freely, small swinging motions can help reduce stiffness, improve circulation and maintain mobility while the shoulder heals.

✅ Start with bodyweight only
✅ Let the movement come from your body, not your shoulder muscles
✅ Perform gentle forward/backward, side-to-side and circular motions

As symptoms improve, a light dumbbell (typically 1–2kg) can be added to increase the traction effect and encourage further joint mobility. Research has shown that adding a light weight to pendulum exercises does not significantly increase shoulder muscle activation when performed correctly, making it a useful progression during rehabilitation.

Evidence also supports therapeutic shoulder and scapular exercises for improving shoulder function and reducing pain when performed consistently as part of a structured rehabilitation programme.

If you’re struggling with shoulder pain, rotator cuff issues, frozen shoulder or recovering from injury, the right exercise at the right time can make a significant difference.

📞 Get in touch with Draycott Osteopathy to find out which exercises are most appropriate for your stage of recovery.

26/05/2026

🦵 Knee pain stopping you in your tracks?

You don’t have to just rest and hope it gets better. The right movement is medicine — and these three exercises might be exactly what your knees need.

We’re sharing three of our go-to knee rehab movements:

1️⃣ Single Leg RDL (Romanian Deadlift)
Strengthens the hamstrings and glutes, which are critical for reducing load through the knee joint. Research shows that hip and posterior chain weakness is strongly linked to knee pain conditions like patellofemoral pain syndrome (PFPS) — training these muscles helps offload the knee and improve overall mechanics. 📚 (Rathleff et al., 2014 — BJSM)

2️⃣ Split Lunge
Builds single-leg strength and stability in a controlled range of motion. The split stance allows you to load the knee progressively without the compressive forces of a full squat, making it ideal for those with anterior knee pain or early-stage osteoarthritis. Studies support progressive loading as superior to rest for long-term knee health. 📚 (Fransen et al., 2015 — JAMA Internal Medicine)

3️⃣ Spanish Squat
A game-changer for patellar tendon rehab. By using a band to push the knees forward and hold the shins vertical, you isolate the quad without excessive shear — perfect for patellar tendinopathy and PFPS. Isometric and isotonic quad loading has strong evidence for reducing knee pain. 📚 (Rio et al., 2015 — BJSM)

💡 Movement done consistently and correctly is one of the most powerful tools we have. If you’re unsure where to start, that’s exactly what we’re here for.

📩 DM us or book via the link in bio.

KneePain

Address

36 Station Road
Derby
DE723QB

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 12pm
Wednesday 8am - 7pm
Friday 8am - 2pm

Telephone

+447540320358

Website

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