Mobility · Back

Standing roll-down

Target Spinal erectors  ·  Equipment Body weight  ·  Level Beginner  ·  Reps 3

Standing roll-down is a beginner-level mobility movement targeting the spinal erectors, 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. Roll down3s · flow Drop the chin and round down one vertebra at a time
2. Roll up2.5s · settle Stack the spine back up to standing

The .posecode source

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

posecode stretch "Standing roll-down"
  rig humanoid
  pose start = standing

  step "Roll down" 3s flow:
    spine: flex 45
    chest: flex 30
    neck: flex 20
    shoulders: flex 95
    knees: flex 10
    ankles: plantarflex 10
    ground-lock: feet
    cue "Drop the chin and round down one vertebra at a time"

  step "Roll up" 2.5s settle:
    spine: flex 0
    chest: flex 0
    neck: flex 0
    shoulders: flex 0
    knees: flex 0
    ankles: plantarflex 0
    ground-lock: feet
    cue "Stack the spine back up to standing"

  repeat 3

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