Nordic Walking Lesson 3
3rd lesson: some warm-up exercices
Warm upBefore any sport activity, it is important to warm-up properly. As nearly the whole body is used during Nordic Walking, it is important to to warm-up arms, shoulders, back, hips, legs and ankles.
PLEASE NOTE: all warm-up exercises below must be practised slowly!
A- Legs and arms: grab a pole and hold it in front of you, hands well apart. Place the pole onto your tighs, your back and legs are staight and slightly apart. Now lift the pole slowly with straight arms in front of you until level with your eyes. At the same time flex your legs. Try to synchronise this movement so that your pole reaches the level of your eyes as you finish the flexing action. Reverse this movement slowly until until your legs are straight and your pole is back onto your tighs. Repeat 4 to 5 times.
Alternatively : instead of lifting the pole with straight arms, lift the pole against your body up to your chin whilst flexing. Repeat 4 to 5 times.
B- Arms and shoulders: Legs slightly apart, holding your pole underneath your chin with both hands, lift the pole above your head stretching your arms fully and lower the pole behind your neck. Reverse the action and repeat 4 to 5 times.
C- Hips: Legs slightly apart, place the pole behind your neck with your hands on top at each end, arms stretched out. Twist your body from left to right 45° to the left then 45° to the right. Repeat a dozen times.
D - Legs: grab the pole with both hands and place it behind your neck. With your legs slightly together to start with, move your right leg forward then flex your knee bringing your body forward whilst keeping your back up-straight. Your back leg must be straight with your hill off the ground. Straighten your front leg slowly and flex your back leg. The toes of your front foot must now be off the ground. Repeat 4 to 5 times then change leg bringing your left leg forward and repeat the exercise.
E- Back: plant both poles in front of you. Holding the poles firmly, legs straight and slightly apart, lean forward as much as possible with your back and legs straight. Straighen up slowly. Repeat 4 to 5 times.
F - Ankles: to finish, with your poles still in front of you, standing on one leg, lift the other one and circle your foot gently 20 times or so. Rest your foot and change leg. Repeat 4 to 5 times.
That's it, we recommend repeating all the above exercises in sequence 2 to 3 times before begining your walk.