shoulder-blade-retraction.posecode

posecode stretch "Shoulder blade retractions"
  rig humanoid
  pose start = standing

  step "Reach forward" 1.8s flow:
    shoulders: flex 80
    elbows: flex 20
    chest: flex 6
    ground-lock: feet
    cue "Reach both arms forward at shoulder height, rounding the upper back slightly"

  step "Squeeze back" 2s flow:
    shoulders: extend 15
    elbows: flex 95
    chest: extend 12
    ground-lock: feet
    cue "Draw the elbows back and pinch the shoulder blades together"

  step "Reset" 1.6s settle:
    shoulders: flex 0
    elbows: flex 0
    chest: flex 0
    ground-lock: feet
    cue "Release to a tall, neutral posture"

  repeat 6