Seated Twist | Dr. Botros Wellness Academy

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Introduction

Start Here! (2:11)

Week 1: Foundational Mobility

lateral flexion (0:53)
Seated Twist (1:04)
Hamstring Stretch (0:39)
Corpse Posture (1:31)
Pelvic Tilts (1:20)

Week 2: Hip and Chest Activation

Chest Stretch (0:37)
Hip Hinge (0:35)
Knee to Chest (1:43)
Reclining Butterfly (0:57)
SLR Stretch (0:49)

Week 3: Core and Spine Alignment

Supine Twists (0:34)
Figure 4 (1:02)
Bridges (0:39)
Mountain Stretch with Lateral Bend (1:20)
Plank Pose (0:18)

Week 4: Rotational Mobility

Hike Twist (0:30)
Windscreen wipers (0:34)
Child's Pose (0:31)
Chair Pose (1:01)
Thoracic Stretch (0:43)

Week 5: Upper Body Lengthening

Standing Upper Body Elongation (2:02)
Dead Pigeon (2:20)
Downward Dog (1:02)

Week 6: Full Body Stretch and Mobility

Thread The Needle (0:42)
Lateral Child Pose (0:57)
Flapping Arm Twists (0:38)
Cobra Pose (0:22)

Week 7: Posterior Chain Activation

Bridges (1:31)
Leg Lift and Twist (0:41)
Posterior Twists (1:01)

Week 8: Low Back Strengthening

Supine Twists (0:33)
Lunge Kick (0:24)
Hip Flexors Stretch (0:51)

Week 9: Overall Stability

Advanced Arm Flapping Twists (0:34)
Sumo Squats Jumps (0:20)

Week 10: Lateral and Spinal Flexibility

Low Lunge Sidebends (0:51)
QL Stretch (1:18)

Week 11: Core Activation and Axial Load

Squat Jumps (0:19)
Full Trunk Twists (0:32)

Week 12: Dynamic Flexibility and Final Mobility

Abs Circles (0:58)
Bear Crawl (0:22)
Seated Spinal Twist (1:00)

Spine Friendly Core Strengthening Exercises

Chair Hold (0:45)
Plank (3:10)
Boat Pose (0:56)

5 Week Improving Balance Program

Week1: Lunge (0:49)
Week 2: Airplane Pose (1:14)
Week 3: Lunge with Twist (1:33)
Week 4: Tree Pose (0:36)
Week 5: One Leg Twist (0:30)

Dr. Botros Health Videos

The Best Diet for Humans: Discovering the Key to Optimal Health (11:08)
Add 10 Years to Your Life: 5 Simple Habits for Longevity (7:51)
Can We Change Our Genes? Unlocking the Secrets of Epigenetics (12:25)
Beware: The Wrong Stretching Techniques Could Be Hurting Your Muscles! (5:05)
What Is True Health? Redefining Wellness for a Better Life (5:40)
Dark Chocolate: The Sweet Treat That’s Actually Good for You (9:30)
Why Believing in Yourself Is So Hard – and How to Change It (16:25)
The Miracle Mineral (11:56)
Natural Ways to Beat Anxiety and Regain Your Calm Today (12:00)
Life’s Challenges: How to Thrive, Not Just Survive (5:44)
The Antidote to Depression? How Kindness Can Heal (12:05)

Bonus: Fun Health Worksheets

At Home Flexibility Test
Posture Bingo
The Desk Detective
Color Your Plate
Mirror Test
Spinal Care Habits With Tracker
Travel Mobility Essentials
Hydration Tracker

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