Nordic walking exercises
Warming Up
Nordic Walking means exercising in a natural environment, breathing in fresh air and moving over varied terrain. Warm up and stretching should become an integral part of each training session. After returning from your Nordic Walking we recommend warming down with a few stretching exercises involving all the main muscle groups.
Always stretch gradually and within a comfortable zone. Do not overextend these stretches. Hold each stretch for at least 30 seconds, increasing the degree of stretch as the muscle allows. Relax the stretch gradually and then repeat.
1) FORWARD AND BACK SQUATS THIGHS AND GLUTES Stand with feet apart at shoulder width and with knees and toes facing forwards. With both poles together, hold one end with your left hand and the other end with your right hand with knuckles facing forward. Raise the poles to your shoulders either behind your head or in front of you at shoulder height. Squat down at an angle of about 90 degrees (heels on the ground) and straighten up again. You can add a push up on the pole straightening your arms either as you squat down or as you straighten up. | 
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2) STEP SQUAT THIGHS AND GLUTES Stand with feet shoulder width apart with knees and toes facing forwards. Hold the pole with knuckles facing forward either on your shoulders behind your head, in front of you at shoulder height or as a support at the side of the body. Take a long step forward and with the same leg push back up to the original position. A variation of this exercise can be achieved by pushing up on the pole either as you go into the squat or straighten out from it. |
3) STANDING PUSH UPS SHOULDERS Stand with feet shoulder width apart and with knees and toes facing forwards. Hold the pole with knuckles facing forward straight out in front of you at shoulder height. Raise the pole until it is above your head keeping the arms straight the whole time. Lower the pole back to shoulder height. Variation of this exercise: Push up behind the neck and rise up slightly on your toes at the end of the push up. | 
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4) STRAIGHT BACK SQUATS GENERAL EXERCISE FOR THE WHOLE BODY Stand with feet apart at shoulder width apart and with knees and toes facing forwards. Hold the pole with knuckles facing forward above your head with straight arms and hands well apart. Keeping a straight back squat down to about 90 degrees or lower while keeping the gaze directed straight ahead, then straighten up again. The pole moves in a straight line up and down within the body's area of balance (toes-heels). |
5) JAVELIN TWIST NECK AND SHOULDERS Stand with feet apart at shoulder width apart and with knees and toes facing forwards. Grasp the pole with knuckles facing forward and hands wide apart and bring the pole in front of your pelvis. With one hand leading the movement move the pole behind your back. Return to the basic position with the other hand leading the way. Keep the arms straight throughout. | 
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6) SHOULDER FLEX NECK AND SHOULDERS Stand with feet apart at shoulder width apart and with knees and toes facing forwards. Hold the pole with straight arms and hands apart at shoulder width in front of the pelvis. Lift the arms up by flexing the shoulders, hold for a moment then return to the basic position. |
7) UPPER TORSO TWIST STOMACH MUSCLES Stand with feet apart at shoulder width apart and with knees and toes facing forwards. Hold the pole behind the shoulders with hands relaxed on top of it. Twist the mid-torso by bringing either end of the pole forward alternately. Keep your gaze fixed straight sahead throughout. | 
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8) STRETCHING IN STEP SQUATS FRONT OF THIGHS AND HIP EXTENSORS Stand with feet apart at shoulder width and with apart knees and toes facing forwards. Hold the poles as supports by the side of the body. Step forward with one leg. Keep the leg straight and gaze directed upward and gently push the hips down towards the ground. Repeat on the other leg. |
9) FORWARD BOW BACK OF THIGHS AND CALVES Stand with feet apart at shoulder width apart and with knees and toes facing forwards. Bring one leg slightly forward and at the same time lean on the poles. Push the upper torso forward with straight back and forward leg straight at the knee. You can also hold the poles with straight arms low down in front of you. | 
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