Desk & posture · Shoulders

Shoulder rolls

Target Trapezius  ·  Equipment Body weight  ·  Level Beginner  ·  Reps 5

Shoulder rolls is a beginner-level desk & posture movement targeting the trapezius, 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. Lift & forward1.6s · ease-in-out Roll the shoulders up and forward
2. Back & down1.6s · ease-in-out Squeeze the shoulder blades back and down
3. Reset1.4s · ease-out Return to a tall, neutral posture

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 "Shoulder rolls"
  rig humanoid
  pose start = standing

  step "Lift & forward" 1.6s ease-in-out:
    shoulders: flex 25
    chest: extend 8
    ground-lock: feet
    cue "Roll the shoulders up and forward"

  step "Back & down" 1.6s ease-in-out:
    shoulders: extend 20
    chest: extend 12
    ground-lock: feet
    cue "Squeeze the shoulder blades back and down"

  step "Reset" 1.4s ease-out:
    shoulders: flex 0
    chest: flex 0
    ground-lock: feet
    cue "Return to a tall, neutral posture"

  repeat 5

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