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

Half Kneeling PVC Pec Mobilization Stretch

Improve chest flexibility and shoulder mobility with this half-kneeling PVC pec stretch. Gently lean to one side to target your pectoral muscles.

Beginner

Compound

Static

1 min per set30s rest

Chest

Stick

Description

A stretching exercise that targets the pectoral muscles. In a half kneeling position, hold the PVC pipe overhead and gently lean to one side to stretch the pec muscles.

How to Do Half Kneeling PVC Pec Mobilization Stretch

1
Setup
Start in a half-kneeling position with one knee on the ground and the other foot flat, hip-width apart. Hold a PVC pipe with an overhand grip, slightly wider than shoulder-width, and extend it overhead.
2
Setup
Ensure your core is braced and your hips are squared forward, maintaining a neutral spine throughout the stretch.
3
Inhale deeply, then as you exhale, gently lean your torso to the side opposite your front knee, keeping the PVC pipe extended overhead.
4
Feel the stretch along the side of your torso and the pectoral muscles of the side you are leaning away from.
5
Hold the stretch for the prescribed duration, breathing deeply, then slowly return to the starting position and repeat on the other side.

Tips

Focus on controlled breathing, using each exhale to deepen the stretch further into your chest and latissimus dorsi.
Keep your arms straight and actively press the PVC pipe towards the ceiling to maintain tension and engage the lats, which helps open the chest.
Initiate the lateral lean from your thoracic spine, not just your hips, to effectively target the chest and side body.
Maintain a neutral pelvis by gently tucking your tailbone; avoid tilting your hips excessively forward or backward to isolate the stretch to the upper body.

Common Mistakes

×Rounding the upper back during the lean reduces the pec stretch; instead, maintain an upright posture with a braced core and an open chest.
×Allowing elbows to bend compromises the stretch intensity; keep your arms fully extended and locked out throughout the entire movement.
×Leaning too far forward or backward shifts the stretch away from the target muscles; ensure your torso leans directly to the side without rotation.