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 capable language models can use to describe human movement as text. Authored joint targets and reach-IK solves are constrained to Posecode's configured per-axis bounds. Those bounds constrain the visualization, but they do not certify that a complete movement is safe or clinically correct. This page documents a code example; it is not exercise instruction.

Movement phases

Phase cues are display-only coaching text. The executable joint and contact directives in the source below determine the animation.

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

The .posecode source

This is the exact text used by the linked playground animation: phases and joint angles, not 3D transforms.

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

  step "Twist right" 2.5s flow:
    spine: twist-right 40
    chest: twist-right 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 flow:
    spine: twist-left 40
    chest: twist-left 30
    shoulders: abduct 80
    elbows: flex 90
    ground-lock: feet
    cue "Pass through center and rotate to the other side"

  step "Center" 1.6s settle:
    spine: twist-left 0
    chest: twist-left 0
    shoulders: abduct 0
    elbows: flex 0
    ground-lock: feet
    cue "Unwind back to center"

  repeat 3

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