In this video, discover some exercises to warm up your arm muscles before your Nordic Walking outing to avoid injury.
Take a look at the other videos in this chapter of our Nordic Walking program for more warm up exercises to try!
By integrating these exercises into your warm-up routine, you'll be able to avoid injuring or straining your arms when you go Nordic Walking.
Music : ALTER K
Voice-over by volunteer: Scarlet Sherriff & Rebecca Large
Warming-up Your Arms
In this video you will learn how to warm-up your arms.
These exercises are done with the help of your Nordic walking poles.
Here are some exercises to help warm-up your shoulders, your wrists, and your fingers.
Le't begin with the shoulder warm-ups.
Stand straight, bring in your buttocks and slightly bend your knees. Then, bring the sticks up to your chest. Keep them parallel to the floor and make sure your hands are kept f apart.
Make the same motion as when paddling a kayak. Jab the air behind you on each side with either end of the pole
Make sure that your hips stay still.
Do this exercise for 15 to 30 seconds.
Here's another shoulder warm-up. Hold out your sticks vertically in front of you with your arms parallel to the ground.
Draw a large invisible circle in front of you. Reach as far as you can without moving your torso, .
Do 10 to 15 repetitions.
Next, warming-up your wrists and your fingers.
Attach the wrist-strap to your wrist.
Hold your poles in front of you, with your arms extended, parallel to the ground.
Continuously grab and let go of the poles' handles.
Repeat the movements at a stable pace for 10 to 15 seconds.
At the end of each exercise, try to relax each muscle used.
Now that your arms are warmed-up, warm-up your knees!