Draycott Osteopathy

Draycott Osteopathy Osteopathy, Sports Massage & Sports Injury Rehabilitation
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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

20/05/2026

Achilles tendon pain can be frustrating, especially when it stops you doing the activities you love 🦶🏃

At Draycott Osteopathy, we take a staged approach to rehabilitation to help the tendon recover and return to full function safely.

✅ We usually begin with isometric exercises — these are gentle static holds that help reduce pain and allow the tendon to settle.

✅ Once symptoms improve and the tendon can tolerate more load, we progress to eccentric and concentric strengthening exercises to rebuild strength and resilience.

✅ As recovery progresses, we introduce more plyometric exercises such as hopping and dynamic movements to prepare for a safe return to sport and higher level activities.

Rehabilitation should be progressive, tailored and guided by how your tendon responds at each stage.

If you’re struggling with Achilles pain, we’re here to help.

12/05/2026

Pain doesn’t always need aggressive stretching or hard exercise to improve.

At Draycott Osteopathy, we often use isometric exercises and Muscle Energy Techniques (METs) to help calm painful muscles and joints while improving movement safely and gradually.

An isometric exercise is when a muscle contracts without the joint moving — like gently pushing into resistance and holding. Muscle Energy Techniques work in a similar way, using controlled muscle contractions to help relax tight tissues and restore mobility.

These techniques can help because they:
• Reduce protective muscle tension
• Stimulate the body’s natural pain-relieving mechanisms
• Improve circulation and joint movement
• Help the nervous system feel safer with movement
• Build strength without excessive strain on irritated tissues

They’re especially useful for:
✔ Tendon pain
✔ Back and neck pain
✔ Joint stiffness
✔ Sports injuries
✔ Early-stage rehabilitation

One of the reasons we use these approaches is that they’re usually well tolerated, even when movement feels sore or sensitive. Instead of forcing painful stretching, we work with the body to encourage better movement and reduced pain.

Every treatment is tailored to the individual, with exercises and techniques chosen specifically for your condition, goals and stage of recovery.

If pain is stopping you moving confidently, osteopathic treatment and targeted rehabilitation may help you get back to doing what you enjoy.

11/05/2026

Struggling with lower back pain and feel like all the stretching and mobilising just isn’t getting you anywhere? 🤕

Sometimes the missing piece isn’t more stretching… it’s building strength and stability around the lower back and pelvis.

Try adding these 2 exercises into your routine:

✅ Bird Dog
✅ Single Leg Glute Bridge

👉 Hold each rep for 10 seconds
👉 Perform 10–12 reps on each side
👉 Repeat a couple of times per day

These exercises help improve core control, glute strength and co ordination — all key components in managing and preventing lower back pain.

As always, exercises should feel manageable and controlled. If pain persists or worsens, get assessed by a professional.

07/05/2026

Waking up feeling stiff and achy? Your body might just need a little movement before bed and again in the morning 👌

Try these gentle mobility exercises to help reduce stiffness:

✨ Single leg back stretch
✨ Thread the needle stretch
✨ Lumbar rotations

Regular movement can help improve flexibility, reduce tension and ease that “locked up” feeling when you first wake up.

Remember — persistent stiffness, pain or reduced movement shouldn’t be ignored. If symptoms continue, seeking professional assessment and treatment can help identify the underlying cause and get you moving comfortably again.

📍Draycott Osteopathy
Helping you move better, feel better and live better.

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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