Every father has his own physical battles. Whether the enemy is a spare tire around the midsection, a golf swing gone aloof, continual back pain, knee surgery, lack of cardiovascular exercise, or another adversary.

Water exercise can help. For Father's day, we take you through four targeted exercises designed to help Dad win some of those physical battles that he may face.

The Chiro Conflict

• Enemy Profile: It's the night you slept in a bad position or the heavy box you lifted wrong. The enemy shows no mercy.

• Plan of Attack: Jackknife Stretch-- Assume a reclined position with hips submerged and calves at the surface. Using your abdominals, curl forward toward knees. Relax, hold, enjoy water's healing properties, release, again.

The Knee Pain Standoff

• Enemy Profile: The saboteur goes by many aliases such as: minor sprain, rheumatoid arthritis, ligament tear, or titanium replacement.

• Plan of Attack: Tires-- Just like the tire running football drill. Have your legs turned out and feet flexed and alternate pushing down with each leg. Keep the body open and vertical.

The Massacre at Golf Swing

• Enemy Profile: The foe brings the pain after long battles on the links making it difficult to hit a long drive or walk 18 holes.

• Plan of Attack: Underwater Swing-- Extend your arms directly in front of you with elbows slightly bent. Swing your arms from one side to the other. This exercise strengthens the arms and back to help you through the back 9.

Note: The instructions and advice presented here are not intended as a substitute for medical counseling. Not all exercises are suitable for all people. Start at an easy or beginning level and then work up to more advanced levels as you gain conditioning and experience. Never run or exercise in the water alone.