Tara Tineka

31/01/2022

Are you feeling like the start to 2022 has been crazy and you are already in need of a reset ? well we have a FREE 7 day Reset guide that will have you feeling INCREDIBLE !
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07/09/2020

10 Rehab exercises for QUADRICEP STRAIN/ INJURY | At home treatment & prevention - RehabXpanded

Join Tara Tineka, a qualified Biokineticist & Sports Scientist, as she runs through 10 exercises that you can do if you suffer from quadriceps injury.

*Remember that it is always advised that you seek individual treatment for serious injuries, contact Tara Tineka for one on one rehab sessions at taratinekacharron@gmail.com

Quadricep strains are common in those with previous injury, high intensity exercise with in correct form and muscle fatigue cause by over training.

For best results it is advised to perform each exercise for 1-2 sets, 10-15 reps depending on the phase of rehab that you are in.

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We post videos every 3 days!

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Facebook: https://www.facebook.com/Taratineka
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10 Rehab exercises for QUADRICEP STRAIN/ INJURY | At home treatment & prevention - RehabXpanded Join Tara Tineka, a qualified Biokineticist & Sports Scientis...

02/09/2020

HOW TO IMPROVE ANKLE STABILITY | 6 rehab exercises to reduce instability & risk of ankle sprain

If you suffer from ankle sprains, chronic or acute ankle instability and knee problems, then join Tara Tineka, A qualified Biokineticist & Sports Scientist - as she takes you through 6 exercises that you can do at home to improve ankle instability.

For best results, it is recommended to do each exercise for 10reps/ 30sec for 2 sets.

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We post 3 videos every week!

HOW TO IMPROVE ANKLE STABILITY | 6 rehab exercises to reduce instability & risk of ankle sprain If you suffer from ankle sprains, chronic or acute ankle inst...

26/08/2020

HOW TO TREAT/PREVENT SHIN SPLINTS | 6 exercises, ideal for runners - RehabXpanded

If you suffer from Shin splints, or are concerned about this injury, join Tara Tineka, a qualified Biokineticist & Sports Scientist in this rehab session to treat & prevent shin splints.

Make sure that you check out our first video on shin splints stretches, and then come over to this video where we go over the strengthening exercises for the surround muscles & ligaments.

Advised program recommendation:
For best results, perform these exercises for 10-20 reps for 2-3 sets.
2-3 times a week, or before or after a run.

HOW TO TREAT/PREVENT SHIN SPLINTS | 6 exercises, ideal for runners - RehabXpanded If you suffer from Shin splints, or are concerned about this injury, join T...

24/08/2020

30MIN HEAVY DUMBBELL LEG WORKOUT | At home, full leg burner training - FitnessXpanded

Join Tara Tineka, A qualified Biokineticist & Sports Scientist for this at home full leg workout - Tara is using one set of 5kg dumbbells, however this workout can be done with lighter or even without any dumbbells, and we guarantee that you will still feel the burn!

Workout structure:
4 Supersets (Two exercises back to back) for 2 sets each
Work for 60 seconds per exercise, with a 30 seconds rest between supersets.

Equipment needed: one set of heavy dumbbells, a mat & a chair/ bench.

Make sure to tag your workout buddies and share with anyone who you think would enjoy this workout.

We post videos 3x a week so make sure to LIKE & SUBSCRIBE.

30MIN HEAVY DUMBBELL LEG WORKOUT | At home, full leg burner training - FitnessXpanded Join Tara Tineka, A qualified Biokineticist & Sports Scientist for this...

19/08/2020

HOW TO AVOID SHIN SPLINTS | 3 stretches you can do at home - RehabXpanded

Join Tara Tineka, A qualified Biokineticist and Sports Scientist - as she goes through 3 stretches that you can perform at home before or after a workout in order to prevent/ treat shin splints.

Make sure to look out for next weeks RehabXpanded episode, where she goes through simple strengthening exercises to accompany these stretches in order to be shin splint full proof.

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We upload videos Monday, Wednesday & Friday.

HOW TO AVOID SHIN SPLINTS | 3 stretches you can do at home - RehabXpanded Join Tara Tineka, A qualified Biokineticist and Sports Scientist - as she goes thro...

17/08/2020

10MIN GLUTE ACTIVATION | How to fire your b***y for best results, No equipment, at home.

Ever done a leg workout and struggled to feel your glutes engage? Thats because they haven't been 'woken up' in order to fire correctly during compound exercises.

Give these exercises a try before your leg workout and you will notice the difference!

10MIN GLUTE ACTIVATION | How to fire your b***y for best results, No equipment, at home. Ever done a leg workout and struggled to feel your glutes engage? Th...

12/08/2020

6 STRETCHES TO PREVENT KNEE PAIN | how to stretch the muscles crossing the knee - RehabXpanded

Join Tara Tineka, a qualified Biokineticist and Sports Scientist.

There are multiple muscles crossing the knee joint, involved in supporting and stabilising the knee joint. It is essential that we maintain proper length and strength of these muscles to prevent injury.

Stretches:
1. Straight leg raise with point and flex
2. Glute figure 4 rocks
3. Hip flexor stretch
4. Hamstring bends
5. Calf stretches
6. ITB stretch

Perform each stretch for 30 seconds, and perform 2 sets - for best results.
Watch our previous video for a knee friendly leg workout!

6 STRETCHES TO PREVENT KNEE PAIN | how to stretch the muscles crossing the knee - RehabXpanded Join Tara Tineka, a qualified Biokineticist and Sports Scienti...

10/08/2020

15MIN LEG WORKOUT | Knee injury friendly, low impact & safe - FitnessXpanded

* Read below for important attention cues ⚠️

This workout is for those who want to get a full leg workout with minimal to no impact on the knees 👉🏼 whilst strengthening the knee joint itself.

1️⃣ Lunge static pulses ⚠️ Make sure that you do not bend the knee past 90 degrees. ⚠️Always keep the movement in the range of motion where you feel no pain. ⚠️Sit your hips back and push through the heel of your foot to minimize stress on the knees.

2️⃣Isometric squat hold & 3️⃣Squat sit to calf raise ⚠️ as you transfer the weight from your heels onto your toes, keep both knees behind your big toes ⚠️ Make sure you not bend your knees past 90 degrees.

4️⃣ Forearm donkey cross over with kick ⚠️ Keep the knee bent at 90 degrees or less. ⚠️Avoid your lower back from arching, keep the contraction on your glutes.

5️⃣ Standing leg extensions 👉🏼 Weight pressing through heels. ⚠️ Keep the core engaged ⚠️ Squeeze the glutes.

6️⃣Glute bridges & 7️⃣ Alternating glute bridge walks ⚠️ Exercise that challenges your limbo pelvic stability 👉🏼 make sure that you keep belly button drawing to spine, hips posteriorly tucked and weight pressing through heels. ⚠️ Make sure hips stay in a straight line ⚠️ bend knees to maximum without pain.

Workout structure:

-10 reps per single leg exercise
-20 reps for double leg exercises
-2 rounds of 7 exercises
-10 seconds rest between exercises
-30 seconds rest between rounds

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We upload videos every day of the week.

15MIN LEG WORKOUT | Knee injury friendly, low impact & safe - FitnessXpanded * Read below for important attention cues ⚠️ This workout is for those who want ...

27/07/2020

20MIN FULLY BODY WORKOUT | Quick, no equipment at home HIIT - FitnessXpanded

Quick & Effective workout that hits all your muscles in just 20minutes!

2 CIrcuits: 5 Exercises in each circuit
Repeat each circuit x2
45 seconds work
15 seconds rest

Circuit !:
-Burpees
-push up down down
-180 jump squats
-Squat punches
-Plank
x2

Circuit 2:
-supermans
-Lateral crawls
-In & out jump squats
-Bunny hops
-Deadbug
x2

Let us know down below if you enjoyed the workout!

New videos every Day of the week,
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20MIN FULLY BODY WORKOUT | Quick, no equipment at home HIIT - FitnessXpanded Quick & Effective workout that hits all your muscles in just 20minutes! 2 CIrcui...

23/07/2020

7 HIP MOBILITY DRILLS | For better movement, reduced pain & stiffness

Join me in this follow along hip mobility sequence, where I share my top 7 mobility drills for increased range of motion in the hips.

For best results, aim to perform these exercises 2-3 times a week for 4 weeks.
Facebook: https://www.facebook.com/Taratineka
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7 HIP MOBILITY DRILLS | For better movement, reduced pain & stiffness Join Tara Tineka a qualified sports scientist & Biokineticist in this follow along hip ...

15/07/2020

INCREASE SHOULDER MOBILITY | Top drills for increased range of motion - Rehab Xpanded

If you suffer from rounded shoulders and limited shoulder range of motion, then this sequence is perfect for you. Follow along and be sure to like and subscribe for more videos like this!

Each drill should be performed for a rep range of 5-10 depending on the intensity to which you feel the movement. Never push past a 3/10 pain range when performing mobilisation and stretching. Having mobile shoulders is important for long term shoulder health and the ability to perform overhead motions without pain.

Be sure to stay tuned for our top strengthening exercises for various shoulder syndromes.

Share this video with any of your loved ones that may be suffering with stiff shoulders!
New videos every Monday, Wednesday & Friday! Like and subscribe for more content like this.

Find Us Online: Facebook: https://www.facebook.com/LifeXpanded Instagram: https://www.instagram.com/LifeXpanded Find Tara Tineka

Online: Facebook: https://www.facebook.com/Taratineka Instagram: https://www.instagram.com/taratineka .

INCREASE SHOULDER MOBILITY | Top drills for increased range of motion - Rehab Xpanded If you suffer from rounded shoulders and limited shoulder range of moti...

15/07/2020

15MIN B***Y BURNER with Band | At Home Quick and effective workout. Equipment needed: Resistance band, Mat & nearby wall Workout structure: x30seconds per le...

15/07/2020

INCREASE SHOULDER MOBILITY | Top drills for increased range of motion - Rehab Xpanded If you suffer from rounded shoulders and limited shoulder range of moti...

12/06/2020

Check out my new at home dumbbell workout 💪🏼

Stay active during lockdown and beyond with Tara Tineka’s specialized fitness workouts for all ages. Episode 1 with Tara Tineka 30MIN DUMBBELL ONLY FULL BODY...