1. Stand in the pool next to the side wall with one hand on the edge
  2. Tighten your back and abdominal muscles and ensure your spine does not bend throughout this whole procedure
  3. Raise one straight leg slowly to the front as high as you are able to without pain or movement of the spine
  4. Lower slowly to the starting position
  5. Bend your hip and raise your straight leg leg backwards as high as you are able to without pain or movement of the spine
  6. 5 repetitions per leg
  7. If there is pain, consult your chiropractor