Tara Tineka

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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 [email protected]

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!

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

10 Rehab exercises for QUADRICEP STRAIN/ INJURY | At home treatment & prevention - RehabXpanded 10 Rehab exercises for QUADRICEP STRAIN/ INJURY | At home treatment & prevention - RehabXpanded Join Tara Tineka, a qualified Biokineticist & Sports Scientis...

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.

Make sure that you LIKE & SUBSCRIBE,
We post 3 videos every week!

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

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 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...

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 FULL LEG WORKOUT with DUMBBELLS | How to get toned legs at home - FitnessXpanded 30MIN HEAVY DUMBBELL LEG WORKOUT | At home, full leg burner training - FitnessXpanded Join Tara Tineka, A qualified Biokineticist & Sports Scientist for this...

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.

Make sure to LIKE & SUBSCRIBE!
We upload videos Monday, Wednesday & Friday.

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

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. 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...

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

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

Make sure to like and SUBSCRIBE for more videos like these!
We upload videos every day of the week.

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

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,
LIKE & SUBSCRIBE!

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

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
Instagram: https://www.instagram.com/taratineka

7 HIP MOBILITY DRILLS | For better movement, reduced pain & stiffness - RehabXpanded 7 HIP MOBILITY DRILLS | For better movement, reduced pain & stiffness Join Tara Tineka a qualified sports scientist & Biokineticist in this follow along hip ...

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

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

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

Check out my new at home dumbbell workout 💪🏼

Fitness Xpanded Episode 1 with Tara Tineka - 30min Dumbbell Only Full Body 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...

OTG Active Top 10 Ways to Avoid Injury by Tara OTG Ambassador and Biokineticist, Tara Charron shares with us her top 10 ways to avoid injury while training.

Introducing the new Tempo Training sessions!

60min classes:
Starting with 15min of dynamic stretching, warm up and essential muscle activation drills.
Followed by 45min of tempo training, Tara style 😉

At the end of the session there are post workout snacks: this week I made 3 batches of homemade date balls - carrot cake , Peanut butter protein and cocoa coconut flavoured. 🥜🥥🥕

The classes will be either weekly or every second week.
Locations: Rotating between Melkbos, Seaport and Stellenbosch.
Price: R50 per person
What to bring: Your training mat and water.

Keep an eye out for the next one!

Tara
xx

I need everyone's help, second place is hot on my tail! ⭐️ 🙏🏼

Please keep voting for me everyday to keep the distance 👌🏼All you have to do is:
1. Click the link
2. Scroll past my photos and click the star - make sure you click it twice until it says 'thank you for your vote' ⭐️

You can vote for me every 24 hours until the 18 July ✨

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Hello Family & Friends! ✨

I am currently first place and would really appreciate if you could help me stay there! ❤️

How to vote:
1. Click the link
2. Just scroll past my photos and click the star - make sure you click it twice until it says 'thank you for your vote' ⭐️

If you have already voted, thank you so much! And remember - You can vote for me EVERYDAY ✨

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Tara Charron – Face of Bacon Bikinis 2018 Instagram@TaratinekaDate of Birth1/9/1994Back to ModelsTara Charron Number of votes 149 Theres nothing that excites me more than adventure & I believe that this trip of a lifetime that would extend beyond the trip to Mauritius. Being apart of Bacon Bikinis would be such a vibe! Exploring & connectin...

Exercise has a reputation for being performed only for weight-loss, and although exercise assists in trimming cm from that waist line, there is much more to gain from exercise than most people are aware of. Below you will find the top 8 benefits of Exercise that expand further than simply shedding a few pounds, that everybody should know. [ 635 more words ]
https://taratechniques.wordpress.com/2018/06/19/exercise-the-benefits-that-nobody-tells-you-about/

Exercise: The benefits that nobody tells you about Exercise has a reputation for being performed only for weight-loss, and although exercise assists in trimming cm from that waist line, there is much more to gain from exercise than most people are …

So how much exercise do I need to reap all these benefits? According to the world health organisation recommendations, The minimum exercise requirements include: At least 30minutes of moderate intensity cardio exercise three days- five days a week. OR 20 min of vigorous intensity exercise two to three days a week 2 days a week resistance training per week It has been shown that 15 minutes of exercise per day = 14% decrease in mortality. with an added + 4% decrease for every 15 minutes added hereafter (daily).
https://taratechniques.wordpress.com/2018/06/19/how-much-exercise-is-enough/

How much Exercise is Enough So how much exercise do I need to reap all these benefits? According to the world health organisation recommendations, The minimum exercise requirements include: At least 30minutes of moderate int…