You don't need a gym membership to unlock stiff joints — if you've been sitting for more than 3 hours, your spine needs this exercise

A photo of a woman wearing gym kit holding her back from sciatic nerve pain .

The supine twist is a popular exercise for relieving tension in your spine and the muscles in your back. It involves lying on your back, drawing your knees toward your chest, then slowly, and with control, sweeping your legs to one side as you send your gaze in the opposite direction.

For many, this move creates a gentle rinsing motion through the torso, and people credit the stretch with improving symptoms of sciatica. But, personally, I have never found a deep stretch from it. Until now.