Desk & posture · Forearms

Wrist & forearm rolls

Target Forearm flexors  ·  Equipment Body weight  ·  Level Beginner  ·  Reps 4

Wrist & forearm rolls is a beginner-level desk & posture movement targeting the forearm flexors, 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. Arms out, palms down1.6s · flow Extend the arms forward at shoulder height with the palms facing down
2. Curl the wrists down1.4s · flow Roll the knuckles down and under, bending at the wrists
3. Turn palms up, lift wrists1.8s · flow Rotate the forearms so the palms face up, then lift the wrists
4. Reset1.4s · settle Lower the arms and shake out the hands

The .posecode source

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

posecode stretch "Standing wrist & forearm rolls"
  rig humanoid
  pose start = standing

  step "Arms out, palms down" 1.6s flow:
    shoulders: flex 70
    elbows: flex 15
    forearms: pronate 80
    wrists: flex 0
    ground-lock: feet
    cue "Extend the arms forward at shoulder height with the palms facing down"

  step "Curl the wrists down" 1.4s flow:
    wrists: flex 60
    forearms: pronate 80
    ground-lock: feet
    cue "Roll the knuckles down and under, bending at the wrists"

  step "Turn palms up, lift wrists" 1.8s flow:
    forearms: supinate 80
    wrists: extend 55
    ground-lock: feet
    cue "Rotate the forearms so the palms face up, then lift the wrists"

  step "Reset" 1.4s settle:
    shoulders: flex 0
    elbows: flex 0
    forearms: supinate 0
    wrists: extend 0
    ground-lock: feet
    cue "Lower the arms and shake out the hands"

  repeat 4

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