Number thirteen & fourteen in Joseph Pilates’ original 34 traditional mat exercises is the One Leg and the Double Leg Kick, which builds on the previous exercise Swan Dive.
Whilst Swan Dive is activating all the back line in a dynamic action, these two kick exercises involve shoulder and knee joint mobility and flexibility.
This can present some limitations for many people with knee and shoulder tightness, but as always, if you start with a modified version and gradually increase range of movement over time, the benefits will be worth the effort.
Knee Flexibility
Knee pain is one of the most common issues people experience. Sitting with a bent knee for prolonged periods of time can lead to tightness in the thigh muscles – the quadriceps and the hip muscles – the hip flexors.
This tightness can then “pull” across the knee joint, compressing it and potentially creating a misalignment of the patella – the kneecap, leading to pain and discomfort.
The benefit of the Kick exercises is the use of dynamic muscle activation to increase mobility and flexibility, rather than just passive stretches.
This develops functional flexibility with increased range of movement, making the journey up and down the stairs something you no longer dread.
Correcting imbalances through movement is a fundamental aspect of the original pilates method for a reason…it works!
Shoulder Strength
To master the One Leg Kick position resting on the elbows, requires shoulder strength and also an understanding of how to maintain correct alignment and positioning of the upper back.
If the upper body doesn’t have the strength to maintain this position, once the leg lifts in One Leg Kick, the force of this action will drive the upper body towards the floor and will be uncomfortable in the shoulders.
With the Double Leg Kick, the action of lifting the clasped arms and upper body requires shoulder and arm strength. It’s this strength that contributes significantly to the ability to extend the spine…bending it backwards.
Shoulder strength, combined with the spine strength gained from working in this position contributes to a strong “back line” which then contributes to an upright spine and strong postural integrity.
Shoulder Flexibility
Along with the knees, shoulder pain and lack of flexibility and mobility is quite common.
Tight, stiff, and sore shoulders can also lead to neck pain and a “stooped” or rounded upper back. It’s incredibly challenging to have upright posture when the front of the body is pulling the spine forward and down.
Most actions of daily living are forward movements, very rarely does the shoulder joint experience a full range of movement.
The Double Leg Kick is designed to open up and lengthen the entire front line of the body, including the front of the shoulders.
As with all traditional pilates mat exercises, they may appear deceptively simple at first glance, however, each movement is layered with complexity
This multi-dimensional quality is what makes pilates so effective—not only challenging the body, but also engaging the mind to create more efficient, balanced movement patterns.
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