Desk & posture · Core

Standing spinal twist

Target Obliques  ·  Equipment Body weight  ·  Level Beginner  ·  Reps 3

Standing spinal twist is a beginner-level desk & posture movement targeting the obliques, written in Posecode, a small open-source language that LLMs like ChatGPT, Claude, and Gemini can write to describe human movement as text. Every joint angle below is hard-clamped to a safe range of motion.

How to do it

1. Twist right2.5s · ease-in-out Rotate through the mid-back, arms at shoulder height, hips facing forward
2. Twist left3s · ease-in-out Pass through center and rotate to the other side
3. Center1.6s · ease-out Unwind back to center

The .posecode source

This is the exact text an LLM writes to produce the animation above: phases and joint angles, not 3D transforms.

posecode stretch "Standing spinal twist"
  rig humanoid
  pose start = standing

  step "Twist right" 2.5s ease-in-out:
    spine: rotate-out 40
    chest: rotate-out 30
    shoulders: abduct 80
    elbows: flex 90
    ground-lock: feet
    cue "Rotate through the mid-back, arms at shoulder height, hips facing forward"

  step "Twist left" 3s ease-in-out:
    spine: rotate-in 40
    chest: rotate-in 30
    ground-lock: feet
    cue "Pass through center and rotate to the other side"

  step "Center" 1.6s ease-out:
    spine: rotate-in 0
    chest: rotate-in 0
    shoulders: abduct 0
    elbows: flex 0
    ground-lock: feet
    cue "Unwind back to center"

  repeat 3

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