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

Roll Ball Deltoid Posterior

Release tension and improve flexibility in your posterior deltoids using a roll ball. Target muscle knots and enhance shoulder mobility effectively.

Intermediate

Isolation

Static

10 min per set1 min rest

Shoulders

Rollball

Description

This exercise involves using an exercise ball to engage and strengthen the posterior deltoid muscles.

How to Do Roll Ball Deltoid Posterior

1
Setup
Lie on your side or back, placing the roll ball directly under your posterior deltoid, which is the back portion of your shoulder.
2
Setup
Adjust your body position so that the ball is firmly pressed into the muscle, actively seeking out any tender or tight spots.
3
Gently apply pressure by leaning your body weight into the roll ball, allowing yourself to sink into the sensation.
4
Hold this sustained pressure on the tender spot for 30-60 seconds, or until you notice the muscle tension beginning to dissipate.
5
For a deeper release, slowly move your arm through a small, controlled range of motion, such as gentle circles or slight abduction, while maintaining constant pressure on the ball.

Tips

Breathe deeply and slowly throughout the entire release process to help your muscles relax more effectively and facilitate greater tissue pliability.
If a spot is initially too painful, slightly reduce the pressure by shifting some of your body weight away from the ball, then gradually increase it as the muscle begins to relax.
Actively explore different angles and positions by subtly moving your body to ensure you address all areas of tightness within the posterior deltoid muscle.
Combine static holds on tender spots with small, gentle movements to enhance blood flow and improve the extensibility of the muscle tissue.

Common Mistakes

×Applying too much pressure too quickly can cause the muscle to involuntarily tense up more; instead, begin with lighter pressure and gradually increase it only as tolerated.
×Rushing through the release without holding on tender spots for an adequate duration means you won't achieve effective tissue relaxation; ensure you hold each specific spot for at least 30 seconds.
×Only targeting one small area of the posterior deltoid can lead to an incomplete release; make sure to slightly move the ball around to cover the entire muscle belly and any surrounding tight tissues.

Related Exercises

Compound

Kettlebell Slingshot

Master the Kettlebell Slingshot to build strong, stable shoulders, engage your core, and enhance grip strength.

Intermediate

ShouldersDeltoid AnteriorKettlebell

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

Compound

Shoulder Backbend Stretch

Enhance shoulder and chest flexibility with the Shoulder Backbend Stretch. This gentle bodyweight movement also promotes spinal mobility and posture.

Beginner

ShouldersDeltoid AnteriorBody weight

Isolation

Roll Posterior Shoulder Lying on Floor

Ease shoulder tension with this floor-based stretch targeting your posterior deltoid and rotator cuff. Improve flexibility and range of motion safely.

Beginner

ShouldersRoll