Urban Poling Workshops

Outdoor private or small group Urban Poling workshops!

group of people doing urban poling


Small-group classes:

Location: Core Connections Physiotherapy, 363 Richmond Rd, Westboro
Cost: $60 per 75-minute small group workshop. PDF workshop handout included.
*Extended health physiotherapy coverage may apply if a physiotherapy assessment is completed prior to the start of the classes

Private lessons: 

Location: Core Connections Physiotherapy, 363 Richmond Rd, Westboro
Cost: $135 f0r  a 45-minute lesson. PDF workshop handout included.



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



Please contact “reception@core-connections.ca” if interested! Please indicate your preference for a private or small-group class, your availability and whether you need to purchase Urban Poles.

Payment: Once your registration is confirmed, please send an e-transfer  to “admin@core-connections.ca”.  A physiotherapy receipt will be emailed.

Poles: Urban poles can be purchased in advance by sending an etransfer to admin@core-connections.ca  for $110. For more information about the Urban Poles 300 series, visit this page.

Workshop details:

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!
  • a reference handout


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

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