Ive done alot pf grappling over the years and its rough on the back and neck. Doing this keeps me moving..
Its basically a prolonged stretch of the spine, when youre doing it properly you will feel the vertebrae separating as your spine decompresses.
If you google ‘asian squat’ you should see pictures of people sitting in a deep deep squat. You need to learn how to get into this position and sustain it for a few minutes.
If youre not used to it or aren’t flexible it will tale some time. Use a table leg or something to hold onto as you’re learning, you’ll still get the benefit. Do it a few times if not more each day, starting off for short periods 30 seconds or so..
Before long you should be able to sit like this unsupported and flat footed for 2 – 3 minutes.
If you stay consistent with this exercise it will likely help ALOT in my own and others experience.
Childs pose and Cobra pose after it feels great too.
Good luck.