Nordic Walking Warm Up Exercises

Quad Stretch

  1. Stand up straight, holding pole for support.
  2. Gently, bend your knee behind you to grasp your ankle with the other hand.
  3. Bring ankle towards bottom, hold for 15 seconds, then switch legs.

Hamstring Stretch

  1. Plant both poles shoulder-width apart.
  2. Place straight leg in front, heel on ground, toes pointed up.
  3. Gently, bend other knee while leaning forward with straight back. Hold for 15 seconds, switch sides.

Chest / Upper Shoulder Stretch

  1. Grasp pole behind back, hands a little wider than shoulder width.
  2. Lift pole up towards head until you feel stretch.

Lat / Back Stretch

  1. Place poles well out in front of you.
  2. Lean on poles with straight arms.
  3. Bend upper body at waist downward; do not over-extend lower back.

Tricep / Arm Stretch

  1. Grab the top of the pole grip with one arm.
  2. Bring pole over head and down back; grasp other end with other hand.
  3. Pull down on lower part until you feel stretch in back of arm.

Torso / Lateral Twist

  1. Grab pole with wide grip overhead.
  2. Standing up straight, bend at side, reaching opposite hand over head.
  3. After stretch, change sides, then come back to normal position.
  4. From normal position, gently twist torso until you feel stretch, then turn other way.