The basics
Adjusting and fitting the strap

The basics
Good Nordic Walking technique aims to increase the work of the upper body and enhance normal walking movement without changing the natural rhythm of normal walking.

If you are unable to arrange tuition with a Nordic Walking Instructor, you could try following the diagrams and pointers below. 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 swing close beside 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.
	Maintain the pole thrust in the same line as your shoulder and arm.
	At the end of the pole thrust open your hand and push into the strap. This creates a greater stretch and muscle usage of your arms and upper body.
	Swing the pole forward with the grip first, not the tip end. The pole tip always remains behind your body.
	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. It is also advisable to have tuition with a certified Nordic Walking Instructor.

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Adjusting and fitting the strap

		Adjust strap, with Exel® logo facing you. (Note correct pole marked Left or Right.)
		Bring hand up into 'glove' (the part of the strap with the logo and Velcro). Take hold of the handle on the pole.
		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.