Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

Adduction Hand With Elbow Extended Stretch

Gently stretch your wrist and forearm muscles with the Adduction Hand With Elbow Extended Stretch, promoting flexibility and relieving tension.

Beginner

Isolation

Static

30s per set15s rest

Forearms

Body weight

Description

A stretching exercise that targets the muscles in the wrists and forearms by extending the elbow and adducting the hand.

How to Do Adduction Hand With Elbow Extended Stretch

1
Setup
Stand or sit comfortably, extending one arm straight out in front of you at shoulder height with your palm facing down.
2
Setup
With your free hand, gently grasp the fingers of your extended hand, keeping your thumb on top.
3
Keeping your extended arm's elbow completely straight, slowly pull your extended hand downwards and inwards towards your body, feeling a stretch along the top of your forearm.
4
Hold the stretch for the prescribed duration, maintaining a steady, deep breathing pattern.
5
Slowly release the stretch and then repeat the process on your other arm.

Tips

Focus on keeping the elbow of the stretched arm fully extended throughout the movement to ensure the stretch is effectively targeting the forearm extensors.
Control the intensity by applying a gentle, sustained pull; the sensation should be a mild to moderate stretch, never pain.
Perform this stretch after activities involving repetitive gripping or wrist extension, such as typing or lifting, to aid recovery and reduce stiffness.
Keep your shoulders relaxed and down, avoiding any shrugging, to ensure the stretch is isolated to the wrist and forearm.

Common Mistakes

×Bending the elbow of the stretching arm reduces the effectiveness of the stretch; ensure your elbow remains locked out straight.
×Pulling too aggressively can cause discomfort or injury; instead, apply a gentle, sustained pull until a mild to moderate stretch is felt.
×Shrugging the shoulder during the stretch can create tension in the neck and upper back; actively depress your shoulder blade to isolate the forearm.

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Finger Extension Stretch

Relieve tension and improve flexibility in your fingers and hands with this simple finger extension stretch. Enhance grip strength and reduce discomfort.

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