Would suggest going to a therapist first so they can correct you if you are turning your hips incorrectly or trying to extend too far (both of which i get yelled at for
). I've found many of the exercises are the same as you would do for land therapy, but with the benefit of having the water to support your body and the water resistance. Generally, I start with walking into stretching/strengthening exercises. Where I go is a fitness center/pt rehab campus from a local hospital. We use foam weights, foam noodles, and some other devices to add resistance while doing various things.
My mom has a pool, but that doesn't help living in Ohio with winter incomming. I'm hoping the Veterans Administration continues to pay for this therapy for me, but who knows.
Good luck on getting back to a pain-free life or some semblance!!!