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

Kneeling T Spine Mobility Stretching

Increase thoracic spine mobility and flexibility with this kneeling stretch. Improve posture, reduce stiffness, and enhance rotational range.

Beginner

Compound

Static

1 min per set30s rest

Body weight

Description

A stretching exercise that focuses on increasing mobility and flexibility in the thoracic spine while in a kneeling position.

How to Do Kneeling T Spine Mobility Stretching

1
Setup
Begin on all fours with your hands directly under your shoulders and knees under your hips, maintaining a neutral spine.
2
Setup
Place your right hand behind your head, keeping your elbow pointing outwards and slightly in front of you.
3
Exhale as you slowly rotate your right elbow down towards your left wrist, feeling a stretch in your upper back and rib cage.
4
Inhale as you then rotate your right elbow upwards towards the ceiling, opening your chest and looking towards your elbow.
5
Continue this controlled rotation for the desired duration on one side, then switch hands and repeat on the other side.

Tips

Initiate the movement from your rib cage and upper back, not just by swinging your arm, to effectively target the thoracic spine.
Coordinate your breath with the movement: exhale as you rotate down, and inhale as you rotate up to enhance mobility.
Keep your hips relatively still over your knees throughout the exercise to isolate the rotational movement to your thoracic spine.
Perform the stretch with a smooth, controlled motion, moving within a comfortable range rather than forcing the rotation.

Common Mistakes

×Moving the lower back excessively: Keep your core gently engaged and hips stable to ensure the rotation primarily occurs in your thoracic spine, not your lumbar spine.
×Only moving the arm: Focus on feeling the rotation in your upper back and rib cage, not just moving your elbow, to properly engage the target area.
×Rushing the movement: Execute each rotation slowly and deliberately, allowing your body to gently move further into the stretch with each repetition, rather than using momentum.

Track Kneeling T Spine Mobility Stretching in your workouts

Log sets, reps, and weight. See your progress over time.

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