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

Arm Up Rotator Stretch

Increase shoulder joint flexibility and range of motion with the Arm Up Rotator Stretch. Target your rotator cuff muscles safely and effectively.

Beginner

Isolation

Static

30s per set10s rest

Shoulders

Body weight

Description

A stretching exercise specifically designed to increase flexibility and range of motion in the shoulder joint and rotator cuff muscles.

How to Do Arm Up Rotator Stretch

1
Setup
Stand or sit tall with your spine neutral. Bend one arm to a 90-degree angle at the elbow, keeping your upper arm close to your torso.
2
Setup
Rotate your forearm upward so your hand points towards the ceiling, palm facing forward, as if you are signaling 'stop'.
3
Gently rotate your entire arm externally, pushing your hand and forearm further back from your body. You should feel a stretch in the front of your shoulder and chest.
4
Hold this position for the desired duration, focusing on deep, steady breaths. Maintain the 90-degree bend in your elbow and keep your shoulder relaxed.
5
Slowly release the stretch and repeat on the opposite arm.

Tips

To deepen the stretch, you can gently press your forearm against a doorway or wall for added leverage, ensuring your elbow stays at shoulder height.
Focus on rotating from the shoulder joint itself, rather than just twisting your wrist or elbow, to effectively target the rotator cuff muscles.
Breathe deeply throughout the stretch; exhale as you deepen the rotation to help relax the muscles and improve range of motion.
Keep your shoulder blade pulled down and back, away from your ear, to isolate the stretch to the rotator cuff and avoid neck tension.

Common Mistakes

×Forcing the stretch too aggressively can lead to injury; instead, ease into the stretch gradually until you feel a comfortable tension, not pain.
×Allowing your elbow to move away from your body or straighten reduces the effectiveness of the stretch; keep your upper arm tucked close to your side and your elbow bent at 90 degrees.
×Shrugging your shoulder up towards your ear during the stretch disengages the target muscles; actively depress your shoulder blade to keep your shoulder down and back.

Variations

Isolation

Arm Down Rotator Stretch

Improve shoulder flexibility and relieve tension with the Arm Down Rotator Stretch.

Beginner

ShouldersBody weight

Isolation

Elbow Out Rotator Stretch

Gently stretch your rotator cuff muscles and improve shoulder mobility with the Elbow Out Rotator Stretch.

Beginner

ShouldersBody weight

Isolation

Rear Deltoid Stretch

Effectively stretch your rear deltoids and improve shoulder flexibility with this simple, bodyweight exercise. Enhance range of motion and reduce tension.

Beginner

ShouldersDeltoid PosteriorBody weight

Related Exercises

Isolation

Shoulder - Extension

Improve shoulder flexibility and range of motion with this bodyweight shoulder extension stretch.

Intermediate

ShouldersBody weight

Isolation

Shoulder - Adduction

Improve shoulder mobility and flexibility with the bodyweight shoulder adduction stretch.

Beginner

ShouldersBody weight

Isolation

Bent Arm Shoulder Stretch

Improve shoulder flexibility and reduce tension with the Bent Arm Shoulder Stretch. Gently pull your bent arm across your chest to target shoulder muscles.

Beginner

ShouldersBody weight