Stand up straight in the pool facing the wall.
Grab onto the wall with both hands.
Slightly bend your knees, as if in a high squat position.
Place the ankle of one leg on top of the knee of the opposite leg; this should resemble a figure 4 position.
To increase the stretch on the outside of your hip, slightly increase the depth of the squat and lean forward in towards the wall.
Hold for the required amount of time and then repeat on the opposite side.
