Callachans Health & Therapy

Callachans Health & Therapy


Hello, we make gym equipment, take a look: :)
Thanks Nial Al-Madani for fab massage! Be back soon!
Feeling human again!!!! For all my friends driving too much... you need to go here... straightened out and feeling flexible lol ### 😍😍😍

Ayrshire's Specialist Centre for Therapies and Fitness Book online at :

Physiotherapy, Sports Therapy and Rehabilitation Specialising in getting you back to full health and fitness. Personal training to promote and maintain your own health requirements.

Hip Impingment

Check out our new video on everything you need to know about Hip impingement.

Combos in the wind 🌪

Combination exercises with multi-joint, multi-muscle movements 🏋️‍♀️

1. Rotation with press and extension
2. Front raise and bent over row
3. Single arm, single leg row
4. V-Sit with arm raise

Try bodyweight only first, progressing to load when you perfect the movements 👍

Any questions, drop us a message...

#coretraining #pushtraining #pulltraining #legtraining #balancetraining

Here are some BACK TRAINING exercises you can incorporate into your training at home ✔️

Any questions let us know 💥


Planking in the sun ☀️

Try these plank variations out and let us know how you get on 😊

• 3 point high plank
• Side plank with leg raise
• High plank with knee to opposite elbow
• Low plank with elbow raise

As usual, if in doubt, just shout 👍

#plank #core #corestrength #outsidetraining #outdoors #physicalhealth

First virtual physio appointment for Marco today after he broke his collarbone a few weeks ago. We are able to provide guidance to help you get on top of your rehabilitation at home.

Get in touch for more info or book online at

Push, push, push!

Give these press up variations a try to target the chest, shoulders and triceps 😊

Concentrate on pace and technique until you master them all 👍

If you have any questions about any of these movements, drop us a message...

#pressups #bodyweighttraining #pushupchallenge #pushtraining #outdoortraining

The first video in our series this week. Some information about acute low back pain to help your understanding of this.

We are making our content friendlier to the hard of hearing with subtitles so share with them please.

We’re having a lower back and Hip theme this week!

Stay tuned for up to date information as well as rehabilitation and strengthening ideas.

Also Nial will be hosting a live workout tomorrow evening on our page.

This will be a tough 40-45 minute weights workout.

Come and join in!

Here are some CORE exercises you can incorporate into your training from home 💥

1- BIRD DOGS- Kneel with knees hip-width apart and your hands placed on the ground underneath your shoulders. Brace the abdominals and extend opposite arm and leg. Repeat with other side.

2- FOREARM PLANK- Take your full body weight on your forearms and toes, keeping your body straight from head to heel. Make sure to keep your body in a straight line, keeping your abdominal muscles tight.

3- SHOULDER TAPS- Start in high plank position, keeping your hips and shoulders in line, lift one palm to your opposite shoulder and pause for one second before returning to start. Repeat with other side.

4- DEADBUGS- Lie on your back, with arms above shoulders and bent knees above hips. Extend opposite arm and leg until both are just above the ground and pull back in. Focus on full exhale as you extend away from the body. Keep contact with the floor with your lower back throughout.

5- PLANK SAWS- Start in forearm plank position, rock forward and backwards without the pelvis dropping to the floor or piking up.

6- BEAR CRAWLS- Start on all fours (hands and feet) and straighten your back by lowering your hips closer to the ground. Take small, slow, controlled movements in all directions. Imagine there’s a glass of your chosen drink on your back that you don’t want to spill!!!!

The Foot and Ankle Expert discussion on Plantar Fasciitis

Recording of live video from the other night with Jamie Vallance

- Jamie speaks on Plantar Fasciitis and is here to answer any queries in the comments!

12 Muscles You Cannot Stretch

We know a lot more nowadays about the mechanics of stretching.

Are you actually stretching the muscle you are targeting?

Check out this list and you may find yourself surprised! Many muscles are too awkward to stretch effectively for biomechanical reasons — you simply can’t get good leverage, or another body part is in the way. There are many interesting examples.

Garden moves 😊

Give these lower body exercises a try 👍

Increase the level of difficulty of these exercises by adding extra load or indeed add in some training aids to help you develop the movements for example a chair or bench...

Remember if in doubt, drop us a message...

#bodyweighttraining #pistolsquat #calfraises #lunges #gardenmoves #justmove #physicalhealth #mentalhealth

Let’s stay connected 👩🏼‍💻🧑🏽‍💻


Proximal hamstring tendinopathy

A short video detailing this condition that causes pain at the in the gluteal area where the hamstrings attach.

Get in touch for specific rehabilitation tailored to you!

Further reading.

Who knew a chair could be so useful? 💪🏼

Here are some exercises you can incorporate into your training that use a chair.

Give it a try!

Any questions send us a message 💥

We have our talk from Jamie tonight. A must listen for anyone struggling with Plantar Fasciitis.

Tune in at 7pm.
Get in touch if you would like to see this.

This week in our private member group we have Jamie delivering a talk on a number of subjects covering the foot and ankle.

Including plantar Fasciitis, insoles and more.

get in touch for access to this talk.

Garden band work ☀️

Try these moves out with a resistance band of your choice placed above your knees, this will target your glutes and quads and also challenge your balance 👍

You can increase difficulty by adding more resistance, increasing range and/or having more knee bend on supporting leg...

If in doubt, drop us a message 😊

#resistancebands #glutes #quads #balancetraining #gardenworkout #sunsoot

We’re often asked how long will things take to get better... the answer is not always straight forward.

Hopefully this can shed some light on the timescales you should expect with some conditions.

Lower body stretches 🦿

Preform stretches for 20-30 seconds

Any questions send us a message ✔️

Continuing our lower limb week, we are following on from last weeks beginner exercises... so here’s some examples of exercises to do in the later stage of ankle rehab.

Get in touch if you’re struggling with any injuries and our physios will be happy to help!

We can provide full rehabilitation guidance tailored to your individual needs.

This week in our private member group we have Jamie delivering a talk on a number of subjects covering the foot and ankle.

Including plantar Fasciitis, insoles and more.

get in touch for access to this talk.

Sunshine split squatting ☀️

The split squat is an excellent exercise as it develops strength in a unilateral stance, essential for many sports...

If you are new to this movement, give them a go body weight only until technique is perfected 👍

If in doubt, give us a just shout 😊

#splitsquats #bulgariansplitsquats #overheadtraining #bodyweighttraining #outdoors #strengthandconditioning

Plantar Fasciitis... useful tips and exercises to relieve pain.

people respond differently to many treatment plans, this is why it’s important to consult a physio before attempting to rehabilitate and injury.

Get in touch to book an appointment.

Make sure to tune in tonight at 7.15pm 💥

MSK NHS Ayrshire & Arran

Do you have back pain?

What are the facts on the back?

For more information check out the below link:

Online appointments are continuing to grow each week.

Thanks to Jack Brown who trains out of Lycans Martial Arts and MNBJJ for his appointment this morning.

Unbelievable difference in @emilyecg since the start of lockdown!

She has been following workouts as part of our online members group and has been utilising her outside time to maximise her walking.

Let us give you the direction and motivation you need with 13 weekly classes and daily/weekly challenges!

DM to get involved. We can help you work towards your fitness goals during lockdown.

Well done Emily!

Here’s the link to our group:

#transformation #goals #fitness #weightloss #workout #lockdown

We can continue to help manage any conditions you have from the comfort of your home.

We have seen patients with all of the issues seen here and more!

You will receive a full assessment, video analysis and tailor made rehabilitation video that will be sent to you.

Get in touch to find out how we can help you!

Great turnout tonight for the Callachan BJJ zoom class.
A solid conditioning class for overall fitness combined with BJJ specific drills to ensure you’re ready to take some souls when we’re back on the Mat!

Get in touch to find out how to join in.

Getting the squats in before dinner 🏋️‍♀️🍽 ☀️

Try some or all of these options...

Start with bodyweight progressing to extra load 👍

If in doubt, give us a shout 😊

#squats #bodyweighttraining #outdoors #squatlife


Andy will be going LIVE tomorrow evening at 7pm to talk all things Physio 👨🏻‍⚕️

To participate please join our ONLINE PRIVATE MEMBERS PAGE:

*Callachan’s Health: Online Private Members Group

Get thinking of any questions you may have for him 🤔

See you all tomorrow!

[05/04/20]   If you google search information on Sciatica roughly 80% of the information you find will be inaccurate...every case requires an individual approach....which is why you should give our team a call!

MSK NHS Ayrshire & Arran

Excellent post by @physiomeetsscience

The infographic shows a summary of some of the available literature suggesting that more lean muscle mass has a very strong positive correlation with improved health markers of various kinds!

So in other words. You wont go wrong getting strong 💪🏻

Rogue Fitness


History made. Hafþór Júlíus Björnsson - The Mountain pulls a massive 501kg / 1,104lbs deadlift

[05/02/20]   DUMBBELL WORK-OUT ✔️

35 secs on - 15 off

Aim for 3-5 rounds 💥


Want your business to be the top-listed Beauty Salon in Ayr?

Click here to claim your Sponsored Listing.

Videos (show all)

Hip Impingment
The Foot and Ankle Expert discussion on Plantar Fasciitis
Proximal hamstring tendinopathy



Unit 7 West Sanquhar Road Ayr

Opening Hours

Monday 08:00 - 21:30
Tuesday 06:30 - 21:30
Wednesday 06:30 - 21:30
Thursday 08:00 - 21:30
Friday 06:30 - 21:30
Saturday 09:00 - 14:00
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