5 Urban Poling WARM-UP EXERCISES*
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1 5 Urban Poling WARM-UP EXERCISES* To create a warm-up, follow the examples below. Repeat each exercise, moving smoothly and rhythmically, for about 30 seconds. For exercises where your poles are planted on the ground, press down on the base of the handles for stability.. WAIST TWISTS: Swing your poles side to side, lifting the back heel each time. 2. Figure 8 : With the poles for support, trace the figure 8 with your hips. 2 completing any stretches or exercises suggested in this manual.
2 3. ARM SWINGS: Swing your arms forward and backward, keeping the arms long and straight ARM REACH: Reach your poles up on an angle. Keep the distance between your ears and arms consistent STIR THE POT: Bend one knee lifting your foot and stir with the raised leg. Use poles for balance. Switch legs. completing any stretches or exercises suggested in this manual.
3 6 Urban Poling STRENGTH EXERCISES* Take time during or at the end of your poling workout to include 3 or 4 strength exercises. Perform each exercise for seconds moving at a comfortable pace. When your poles are planted on the ground, press down on the base of the handles for stability and to engage your core and upper body muscles.. SEATED JUMPING JACKS: Sit tall, and gently step your feet continuously out and in. 2. SIT TO STAND: Sit down, then stand up leading with the chest. 2 *As with any exercise, please consider the ability and condition (eg. Pregnancy) of each individual prior to
4 6 Urban Poling STRENGTH EXERCISES* CORE: Gently lean back slightly and make a smooth kayaking motion side to side. 4. CORE: Sit tall, then lift one foot at a time, keeping the leg straight, keep your back straight OUTER THIGHS: With one leg point your toes forward and lift and lower your leg to the side. Use the poles for stability and switch legs.
5 8 Urban Poling STRENGTH EXERCISES* 6 6. SHIN STRENGTHENER: Gently rest the boot tips on your toes, then lift and lower toes. This exercise can also be performed with the poles at your side for additional support (right) MINI LUNGES: Using the poles planted in front of you as support, gently step back with one leg and bend both knees. Do not let you front knee pass over the toes. 8. CALF RAISE: Rise onto your toes, using the poles as support, then lower your heals back down.
6 Urban Poling COOL-DOWN STRETCHES* Stretching helps you relax after a challenging urban poling workout and improves your flexibility. To create a cool-down, choose 3 or 4 of the exercises below. Hold each position for about 30 seconds. When your poles are planted on the ground, press down on the base of the handles for stability.. WAIST & SHOULDER STRETCH: Holding the poles with straight arms, reach up towards the corners of the room and hold the position. 2. BACK STRETCH: Reaching your poles forward, bend your knees slightly, and tuck your hips under and chin in. 2 2
7 4 Urban Poling COOL-DOWN STRETCHES* CHEST & SHOULDER STRETCH: Reach the poles up and lower them behind the shoulders CHEST & SHOULDER STRETCH: With poles at 3:00 and 9:00, lunge and hold. Use poles for added stability.
8 5 4 Urban Poling COOL-DOWN STRETCHES* 5. BACK-OF-ARM STRETCH: Hold one pole like a backscratcher, and gently pull down with the bottom arm CALF STRETCH: Lunge forward, and press the back heel down. 7. CALF STRETCH: Place the toes on a low step or against a post, step the back foot in and press the hips forward.
9 4 Urban Poling COOL-DOWN STRETCHES* 8. STANDING BACK THIGH STRETCH: With one foot elevated over a small step, reach your chest forward SEATED BACK THIGH STRETCH: Sit tall with one leg extended (toes up) and push your chest forward. 0. HIP STRETCH: Bend one leg and rest foot along the inner part of the other leg. Use poles for stability and switch legs.. FULL-BODY STRETCH: With straight arms reach with poles forward, your hips back and your chest down. Lean only as far as you feel comfortable. 0
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