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

Reach forward upper back stretch

Effectively stretch your upper back and shoulders with this simple reach forward stretch.

Beginner

Compound

Static

30s per set10s rest

Back

Body weight

Description

A stretching exercise where you reach forward to stretch your upper back muscles.

How to Do Reach forward upper back stretch

1
Setup
Sit or stand tall with your feet hip-width apart, maintaining a neutral spine and relaxed shoulders.
2
Setup
Interlace your fingers together in front of your body, extending your arms forward with palms facing away from you.
3
Exhale slowly as you gently round your upper back, pushing your interlocked hands further forward as if reaching for an object far away.
4
Allow your shoulder blades to separate and your head to drop slightly, tucking your chin towards your chest to deepen the stretch in the thoracic spine.
5
Hold this position for the prescribed duration, feeling a gentle stretch across your upper back and between your shoulder blades.
6
Inhale slowly as you release the stretch, returning to an upright posture and relaxing your arms.

Tips

Actively protract your shoulder blades (push them away from your spine) as you reach forward to maximize the stretch in your rhomboids and trapezius.
Focus on deep, controlled breathing throughout the stretch, using your exhales to gently deepen the stretch further.
Ensure the rounding motion primarily comes from your upper back (thoracic spine) rather than your lower back, keeping your core gently engaged.
You can perform this stretch kneeling or standing if sitting is uncomfortable, maintaining the same upper body mechanics.

Common Mistakes

×Hunching the entire back: Avoid rounding your lower back excessively; focus the stretch on your upper back by initiating the movement from your shoulder blades.
×Holding breath: Do not hold your breath during the stretch; instead, breathe slowly and deeply to facilitate relaxation and muscle release.
×Shrugging shoulders: Prevent your shoulders from shrugging up towards your ears; keep them relaxed and down as you reach forward to isolate the upper back.