Starting off with light movements in the pool, just very slight rotation and other movements that you would struggle to do outside of the water , as well as doing light kicking in different planes making sure not to aggravate the area and you should not feel any pain if you do then restrict and stay clear of that movement you want to only get fresh blood into the area without making it any more severe. This will also assist in getting any toxins out of those muscles damaged and will aid in faster recovery. I would also suggest light massage again just to stimulate the area nothing to intense just again for circulation and blood flow
Now outside of the pool lying on your stomach arms and legs extended, you are going to rest your head on one arm and the other arm is going to be fully extended you are going to raise your opposite arm and opposite leg simultaneously 15x and then switch sides and repeat.
The next one you going to do is exactly the same positioning except this set you are going to raise the same arm and same leg you should not feel any discomfort or pain!
Repeat each 15 x 3sets