In this video, you will discover exercises to stretch your calves and thighs to avoid stiffness after Nordic Walking.
Once you've stretched your legs, it's time to stretch the rest of your body! Check out our Nordic Walking program for more ideas on how to do this.
Make sure your legs don't become stiff or injured when you exercise by practising these stretching exercises for warming down after Nordic Walking.
Music : ALTER K
Voice-over by volunteer: Scarlet Sherriff & Rebecca Large
Stretching Your Leg Muscles
In this video you will learn how to stretch your leg muscles,
These exercises are done with the help of your Nordic walking sticks.
We will look at exercises to stretch your calves, your thighs and your inner thighs.
Don't forget that stretching is a period of relaxation, so take your time.
Start by stretching your calves.
Hold your poles together in front of you, while keeping your arms extended.
Bring your hands apart to make a V shape with the poles
Put your right foot between your poles and close the V under it.
Using the poles, raise the tip of your foot towards you.
Hold the position for 10 seconds and then move on to the other foot,
Now, stretch your thighs.
Take your poles in your left hand and plant them in the ground next to you. This will help you stay balanced.
Grab hold of your right foot with your right hand and bring it up so that it touches your right buttock
Hold the position for 10 seconds and then do the same with your other leg.
Finally, you can stretch your adductor muscles. (also known as the inner thigh muscles). Plant your poles vertically in front of you so your arms are extended.
Bend one leg and lean your torso over it. Keep your other foot still,
Your other leg needs to be sufficiently stretched so you feel a pull on your upper inner thigh.
Do the same exercise with your other leg.
Use your poles to stay balanced.
Now that your leg muscles are stretched, stretch your buttocks and your hips!