- Stretching legs and back after Nordic walking
- Stretching legs and buttocks after Nordic walking
- Stretching your arms after Nordic walking (1)
- Stretching your arms after Nordic walking (2)
- Back stretch after Nordic walking
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Stretching exercises after Nordic walking relax and oxygenate the muscles, and thus accelerate their regeneration. This reduces the risk of painful soreness in the legs the day after training. Watch a video in which Nordic walking instructor Maria Tańska shows 5 simple stretching exercises after training with poles.
Stretching after Nordic walking is an often overlooked element of training with poles. Many people forget that while this kind of training seems easy, it tense up muscles just as much as more intense exercise. If they are not stretched, the muscles will regenerate less and may become painful.
Watch the video in which the instructor Maria Tańska from Nordic Walking Warsaw offers a simple set of exercises for stretching the legs, arms and back after Nordic walking training.
Stretching legs and back after Nordic walking
In order for the stretching to be effective, avoid "pulsating" - instead, stop the movement for a few dozen seconds when the muscle is maximally lengthened.
Join the sticks together and grasp them with your hands at both ends. Stand slightly astride and make a deep bend, lowering the poles as low as you can. At the same time, relax your back and let it stretch along its entire length. You can gently rock from toe to heel and vice versa.
After 20-30 seconds, turn your torso and keep the poles low to the side of your body. Slowly change the page. Finally, go back to the starting position again.
Stretching legs and buttocks after Nordic walking
Cross your legs, shifting one to the back. Join the poles and put them behind you. Bend the poles and lower the poles as far as possible towards the heels. After 20-30 seconds, turn your torso to one side (hold) and then the other way. Repeat the exercise for both legs.
Stretching your arms after Nordic walking (1)
Breathe is important when stretching - by lengthening the muscle, take air, and by relaxing, breathe out.
Stand astride, grasp the ends of the poles, straighten your arms and lift them up. Then try to put your hands behind you without bending them at the elbows. You may find it difficult at first, but try to lower your arms more and more with each minute of stretching. After a dozen or so seconds, put the poles forward, and after a while back again.
Stretching your arms after Nordic walking (2)
Grasp the joined poles at both ends, then tightly twist your torso while looking behind you. Push the pole into your backward palm as you stretch it. After 20-30 seconds, change the page.
Back stretch after Nordic walking
Connect the sticks with the handles and place them far in front of you. Place your palms on them and bend deeply until there is a right angle between your torso and thighs. Stay in this position for about half a minute. Extend your spine by pulling your buttocks back and your hands forward.