Nordic Walking
by J. Zimmerman.

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Buy "Nordic Walking" (DVD),
the World's first professional instructional DVD for Nordic Walking.
Starring Lise Meloche (Director David McMahon).
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by Urs Gerig

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Nordic Walking

Nordic Walking: * what it is. * benefits. * how to. * stretches. * history. * good links. * books and equipment.

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Nordic Walking: what it is

Nordic Walking: benefits

Nordic Walking: how to

The International Nordic Walking Association offers this Check list for basic Nordic Walking:

  1. Walk naturally
  2. Keep your shoulders relaxed and do not hold the grip too strenuously
  3. Keep hands and poles close to the body
  4. Keep the poles in a diagonal position
  5. As the left foot moves forward, move the right hand forward in unison
  6. Make the pole push just behind the line with the pelvis
  7. Open the palm of the hands at the end of the pole push
  8. Bring the pole quickly forward again
  9. Point the body forward in one line
  10. Achieve total unrolling of the feet from heel to toes

The International Nordic Walking Association also has suggestions for uphill and downhill techniques.

Nordic Walking: stretches

Exel offers these Stretches for Nordic Walking:

  1. FORWARD AND BACK SQUATS for THIGHS AND GLUTES.
    " Stand with feet apart at shoulder width and with knees and toes facing forwards. Hold the pole with knuckles facing forward on your shoulders behind your head or in front of you at shoulder height. Squat down at an angle of about 90 degrees (heels on the ground) and straighten up again. You can add a push up on the pole straightening your arms either as you squat down or as you straighten up."
  2. STEP SQUAT for THIGHS AND GLUTES.
    " Stand with feet apart at shoulder width and with knees and toes facing forwards. Hold the pole with knuckles facing forward on your shoulders behind your head, in front of you at shoulder height or as a support at the side of the body. Take a long step forward and with the same leg push back up to the original position. You can add a push up on the pole either as you go into the squat or straighten out from it. You can perform the same movement without the push up but using the poles as support."
  3. STANDING PUSH UPS for SHOULDERS.
    " Stand with feet apart at shoulder width and with knees and toes facing forwards. Hold the pole with knuckles facing forward straight out in front of you at shoulder height. Raise the pole until it is above your head keeping the arms straight the whole time. Lower the pole back to shoulder height. You can also push up behind the neck and rise up slightly on your toes at the end of the push up."
  4. STRAIGHT BACK SQUATS for GENERAL EXERCISE FOR THE WHOLE BODY
    " Stand with feet apart at shoulder width and with knees and toes facing forwards. Hold the pole with knuckles facing forward above your head with straight arms and hands well apart. Keeping a straight back squat down to about 90 degrees or lower while keeping the gaze directed straight ahead, then straighten up again. The pole moves in a straight line up and down within the body's area of balance (toes-heels)."
  5. JAVELIN TWIST for NECK AND SHOULDERS.
    " Stand with feet apart at shoulder width and with knees and toes facing forwards. Grasp the pole with knuckles facing forward and hands wide apart and bring the pole in front of your pelvis. With one hand leading the movement move the pole behind your back. Return to the basic position with the other hand leading the way. Keep the arms straight throughout."
  6. SHOULDER FLEX for NECK AND SHOULDERS.
    " Stand with feet apart at shoulder width and with knees and toes facing forwards. Hold the pole with straight arms and hands apart at shoulder width in front of the pelvis. Lift the arms up by flexing the shoulders, hold for a moment then return to the basic position."
  7. UPPER TORSO TWIST for STOMACH MUSCLES.
    " Stand with feet apart at shoulder width and with knees and toes facing forwards. Hold the pole behind the shoulders with hands relaxed on top of it. Twist the mid-torso by bringing either end of the pole forward alternately. Keep your gaze fixed straight ahead throughout."
  8. STRETCHING IN STEP SQUATS for FRONT OF THIGHS AND HIP EXTENSORS.
    " Stand with feet apart at shoulder width and with knees and toes facing forwards. Hold the poles as supports by the side of the body. Step forward with one leg. Keep the leg straight and gaze directed upward and gently push the hips down towards the ground. Repeat on the other leg."
  9. FORWARD BOW for BACK OF THIGHS AND CALVES.
    " Stand with feet apart at shoulder width and with knees and toes facing forwards. Bring one leg slightly forward and at the same time lean on the poles. Push the upper torso forward with straight back and forward leg straight at the knee. You can also hold the poles with straight arms low down in front of you."

Nordic Walking: history

Nordic Walking: good links

Nordic Walking books and equipment

Buy LEKI Nordic walker 'spin' poles

LEKI economical 'Spin' Nordic Walking poles (aluminum)
Buy 'LEKI Nordic walker poles'
LEKI 'Instructor' Nordic Walking poles (BLACK aluminum/carbon)


Buy 'LEKI Nordic walker poles'
LEKI 'Instructor' Nordic Walking poles (LIGHT BLUE aluminum/carbon)


Buy 'LEKI Nordic walker poles'
LEKI 3-section 'Traveller' Nordic Walking poles (aluminum)
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Buy 'Nordic Walking DVD' Buy 'Nordic Walking'
"Nordic Walking" (DVD), the World's first professional instructional DVD for Nordic Walking.
Starring Lise Meloche (Director David McMahon).
"Nordic Walking"
by Urs Gerig