Stand in chest deep water lightly holding the hand rail or pool side to help maintain balance. Place the other hand in the small of your back. Place resistance fins around your ankles.
Lift one leg forward as far as possible and then swing the leg backwards as far as possible. Your pelvis and lumbar spine remain still at all times. Keep your knee straight at all times.
Using the hand behind your back, ensure that your spinal alignment is maintained at all times and the supporting leg hip maintains a neutral position. Increase speed for more resistance, or decrease speed and/or remove fins for less resistance. Return to the starting position.
