Urban Poling Workshops

Outdoor private, semi-private or small group socially distanced Urban Poling workshops!

group of people doing urban poling

Private and semi-private lessons being offered through the fall/winter 2021-2022. Please contact Heather ” heather@core-connections.ca”with any questions.

Spring 2022 workshops TBA

Location: Tunney’s Pasture, parking lot 63 (details provided upon registration)
Cost: $60 per 75-minute workshop*
*Extended health physiotherapy coverage may apply if a physiotherapy assessment is completed prior to the start of the classes

Rain or Shine!

The workshops will run rain or shine! In the case of heavy rain or thunderstorms, we’ll plan to postpone the date and time of the workshop by one week.

Instructor: Heather Grewar, BScPT, MScPT, FCAMPT
Orthopedic Manual Physiotherapist
Pelvic Health Physiotherapist
Certified Urban Poling Instructor

This workshop aims to give you

  • the essentials about urban poling
  • instruction in the urban poling technique
  • individualized tips to help you to feel and engage your deep stabilizing muscles (core, gluts, scapula stabilizers)
  • postural cues
  • stretch and strengthen and balance exercises with your poles
  • the opportunity to experience the joy of outdoor group exercise!

All of the material covered in the workshop will be summarized in a handout and emailed out after the workshop.

What is Urban Poling?

Urban Poling originated in Finland in the 1960′s as a type of dryland training for elite cross-country skiers. The urban poling community has grown to over 10 million people worldwide. It is best described as cross-country sking without skis!

Urban Poling Benefits

Urban poling is great for anyone who is motivated to improve their general conditioning, for people who are keen walkers and outdoor enthusiasts, and for hikers, skiers and snowshoers who want to do year-round training.

Urban poling is an energizing full-body toning workout that:

  • uses 90% of your body’s muscles
  • increases your core and upper body strength
  • improves cardiovascular conditioning
  • burns 20-46% more calories than regular walking
  • reduces joint stress on hips, knees and ankles
  • improves range of motion of hips and shoulders
  • promotes upright posture and improves balance
  • reduces loads on the pelvic floor
  • is suitable for all ages and most conditions including arthritis and pre and postnatal
  • can be done year-round
  • promotes social and emotional well-being

Urban poling is especially beneficial for the following conditions:

  • Age-related deconditioning
  • Prenatal and postnatal conditioning
  • Hip and knee arthritis and post joint replacement surgery
  • Low back pain
  • Osteoporosis
  • Poor posture
  • Weight management
  • Balance and gait re-education
  • Pelvic floor conditions such as pelvic organ prolapse, urinary incontinence,
  • Multiple Sclerosis and Parkinsons Disease
  • Breast Cancer rehabilitation and lymphedema


To register: call 613-291-2956, email reception@core-connections.ca, or fill in this form.

Payment: please send an e-transfer at the time of registration to admin@core-connections.ca for $60 with the password “coreconnections” (one word, lowercase). A receipt will be emailed at the time of registration.

Poles: Urban poles can be purchased in advance by sending an etransfer to admin@core-connections.ca  for $100 and the poles will be ready for you at the workshop.

*Urban Poles are recommend for the workshop so that you can experience the full benefits! For more information about the Urban Poles 300 series, visit this pagePlease do not bring regular hiking poles to the workshop. Loaner poles may be available.


2020 Urban Poling Conference

Visit this page for a recording of Heather speaking live at the 2020 Urban Poling Conference about the benefits of Urban Poling for the pelvic floor.

Note that Urban Poling is not recommended for the following conditions:

  • acute injuries such as frozen shoulder, tennis elbow, plantar fasciitis
  • early stage joint repair
  • severe arthritis in fingers
  • walker and 2 cane users
  • severe acute cardiopulmonary conditions