You Won't Believe What Joe Wicks Does Every Morning to Stay Ageless at 40!

As we age, maintaining muscle strength and power is crucial for overall health and independence. However, there’s another aspect of fitness that often gets overlooked: mobility training. Fitness coach Joe Wicks, well-known for his accessible workouts and nutrition advice, emphasizes the importance of incorporating mobility exercises into our daily routines for long-term resilience.

Wicks, the founder of The Body Coach, has developed a reputation for his quick, effective workouts and 15-minute meal ideas aimed at improving overall wellbeing. In a conversation last summer with The Handbook, he shared his perspective on the profound impact of regular exercise on mental health, stating,

“I have this constant reminder that if I don’t exercise, if I don’t wake up and release that stress and tension from my body, and that frustration of not being able to sleep, of being woken up three or four times in the night, I carry that with me all day. I’ll be more irritable and impatient.”

Instead of diving into a sweat-inducing high-intensity interval training (HIIT) session, Wicks has been promoting a more gentle start to the day: a full-body mobility routine. This routine, which Wicks recently shared on Instagram, consists of a concise 12-minute flow designed to enhance joint mobility, particularly for those experiencing stiffness.

Wicks advises dedicating 60 seconds to each movement, focusing on deep breathing, and repeating the entire flow two to three times. “You’ll feel fantastic after this routine,” he promises, highlighting the immediate benefits of prioritizing mobility.

Joe Wicks' Morning Mobility Routine

The routine includes several key movements that target various muscle groups, facilitating better movement and flexibility:

• 90/90 Pigeon Stretch (both sides): This stretch encourages hip flexibility by keeping your front shin parallel to the mat and squaring your hips to the floor.
• 90/90 Hip Rotations: With both knees bent at 90 degrees, rotate side to side while keeping your chest lifted, which improves hip mobility.
• Supported Cossack Squat with Overhead Reach: Lean into one heel while keeping the opposite leg straight, reaching overhead to open the chest.
• Prone Swimmers: Lying face down, lift your arms in a slow arc from overhead to behind your back, a movement that enhances shoulder mobility.
• Downward Dog to Cobra Stretch: Transition from pushing your hips back in downward dog to lifting your chest in cobra, promoting spinal flexibility.
• Greatest Stretch in the World (both sides): This deep lunge with torso rotation encourages hip and chest opening.
• Malasana (Deep Squat): Drop into a deep squat with heels flat, pressing elbows into knees to improve hip and lower back mobility.
• Quadruped Arm Circles: On all fours, draw slow, controlled circles with one arm, enhancing shoulder stability.
• Crab Reach: From a tabletop position, lift your hips while reaching one arm overhead, promoting upper back and core strength.

The emphasis on mobility training is especially relevant for those looking to preserve independence in their later years. Regular engagement in these movements not only fosters physical health but also enhances mental clarity and emotional wellbeing. By integrating mobility routines like Wicks' into our daily lives, we can pave the way for healthier aging.

Ultimately, prioritizing mobility can transform not just your fitness but your everyday life, allowing for greater freedom of movement and less discomfort as you age. As Wicks demonstrates, investing just a few minutes each day can yield significant long-term benefits.