Urban Poling Workshops

Outdoor small group socially distanced urban poling workshops!

group of people doing urban poling

Winter workshops

Date: Saturday January 16, 2021
Time: 9:30 – 10:45 am
Location: Hampton Park at the Island Park entrance across from Helena St.
Cost: $60
*Extended health physiotherapy coverage may apply if a physiotherapy assessment is completed prior to the start of the classes

Outdoor. Small group. Socially distanced. Weather dependent.
Instructor: Heather Grewar, BScPT, MScPT
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!

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 or email Heather at heather@core-connections.ca.

Please send an e-transfer at the time of registration to admin@core-connections.ca for $60 with the password “classes2020″. A receipt will be provided at the time of registration.

Participants are encouraged to purchase their own urban poles for the workshop (loaner poles may be available if needed).

For more information about the Urban Poles 300 series, visit this page. To purchase poles, please include $110 in your e-transfer and you can collect your poles at the workshop.

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 suitable 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