In this video, learn how to warm up your back and neck muscles before your Nordic Walking session.
For more warm-up exercises, take a look at the other videos in this chapter of our Nordic Walking series.
Warming up is essential before a Nordic Walking outing to avoid injuring or straining your body. Learn how to stretch your neck and back muscles by watching this short tutorial.
Music : ALTER K
Voice-over by volunteer: Scarlet Sherriff & Rebecca Large
Warming-up Your Neck And Back
In this video you will learn how to warm-up the upper half of your body.
These exercises are done with the help of your Nordic walking poles,
We will show you one exercise to warm-up your neck, followed by two exercises to warm-up your back.
Let's begin with the neck warm-up.
Open your legs to the same width as your hips and plant your poles in front of you so do that your arms are extended.
Slowly and without stopping, make circles with your head.
10 one way and 10 the other way.
Now, here are two exercises to warm-up your back.
The first exercise is a simple torso twist.
To prevent injury, push your pelvis forward and tighten your buttocks
Bend your knees slightly in order to be as stable as possible.
Hold your pole outat chest level, parallel to the ground, and keep your hands far apart from each other,
Next, twist from left to right while making sure your pelvis is still.
Do 10 to 15 twists for each side.
The second exercise is the back to back stick exchange.
This is a two-person variation of the first exercise.
Get back to back with a partner, stand up straight with knees slightly bent
Pass each other the Nordic walking pole. Twist your torso without moving your pelvis.
Do 10 to 15 repetitions, first with your right hand, and then with your left.
At the end of each exercise, try and relax the muscles you've just employed
Now that your neck and your back are warmed-up, warm-up your arms!