The basics
Adjusting and fitting the strap

The basics
With good Nordic Walking technique you are aiming to increase the work of the upper body, slightly exaggerating normal walking movement without changing the natural rhythm of normal walking.

Follow the diagrams to learn good Nordic Walking technique and remember these important points when Nordic Walking:

	Walk naturally. Nordic Walking is an enhancement of normal walking, not a different movement.
	To warm up begin Nordic Walking slowly and build up gradually.
	Keep your shoulders relaxed.
	Lean slightly forwards.
	Hands and poles remain close to your body.
	As your right foot moves forward, so does your left hand, and vice versa.
	Allow the sole of your foot to roll from your heel to the ball of your foot.
	Try to maintain the pole thrust behind the line of your pelvis.
	At the end of the pole thrust open your palms slightly and push into the strap. This creates a greater stretch of your arm and greater spinal rotation. With correct Nordic Walking technique there is a clear swing of your shoulders and hips.
	Bring the pole forward with the grip first, not the tip end first. The pole tip remains behind the line of your body (don't plant the poles in front of you).
	Stretch your body gently at the end of your walk.

Note: As with any exercise it is advisable to consult your doctor before embarking on a new exercise programme. Nordic Health Ltd does not accept responsibility for any individual participating in Nordic Walking.

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Adjusting and fitting the strap

		Adjust strap, with Exel® logo facing you. (Note correct pole marked L or R.)
		Bring hand up into glove (the part of the strap with the logo and Velcro). Take hold of the straps and the grip.
		Place thumb above grip stopper (black button on top of pole). Pull top strap to tighten glove around hand. To obtain correct tightness, hold grip and tighten glove around outside of hand. Then, tighten glove around thumb side of hand. Push stopper down to hold.
		Tighten Velcro around glove.