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 Scapula Levator

Relieve neck and upper back tension with the Roll Ball Scapula Levator stretch. Improve shoulder blade mobility and reduce stiffness effectively.

Beginner

Isolation

Push

5 min per set1 min rest

Back

Rollball

Description

A stretching exercise where you roll a ball up and down between your shoulder blades to help relieve tension and improve flexibility.

How to Do Roll Ball Scapula Levator

1
Setup
Lie on your back with knees bent and feet flat on the floor, placing the roll ball directly beneath your upper back, slightly to one side of your spine, near the top of your shoulder blade (scapula).
2
Setup
Cradle your head gently with your hands or keep arms crossed over your chest, ensuring your neck is relaxed and supported.
3
Slowly roll your body up and down, allowing the ball to move along the muscles adjacent to your shoulder blade and up towards the base of your neck.
4
Apply gentle, steady pressure, pausing on any particularly tender spots for 15-30 seconds, taking deep breaths to help release tension.
5
Adjust your body angle slightly to target different areas around the scapula and levator scapulae muscle, exploring the full range of motion.

Tips

Breathe Deeply: Synchronize your rolling with slow, deep breaths, exhaling as you apply pressure to a tender spot to encourage deeper muscle release.
Targeted Pressure: When you find a particularly tight spot, pause and apply sustained pressure for 15-30 seconds, allowing the muscle to relax and release.
Explore Angles: Experiment with slightly shifting your body position or arm movements (e.g., reaching an arm overhead) to access different muscle fibers around the scapula.

Common Mistakes

×Rolling too fast prevents effective tissue release; slow down your movements to allow muscles to relax and respond to the pressure.
×Applying too much pressure can cause bruising or exacerbate pain; adjust your body weight to find a comfortable, effective level of pressure.
×Ignoring pain signals indicates potential nerve impingement or injury; immediately reduce pressure or move the ball to a different area if you experience sharp or radiating pain.

Variations

Isolation

Roll Ball Latissimus Dorsi

Release tension in your latissimus dorsi muscles with a roll ball. This effective self-massage technique improves flexibility and reduces muscle soreness

Intermediate

BackRollball

Related Exercises

Isolation

Roll Ball Rhomboid

Relieve tension and improve posture by targeting your rhomboids with a roll ball. This effective self-massage technique helps release knots and stiffness

Intermediate

BackRollball

Isolation

Roll Ball Trapezius Upper

Effectively release tension and improve flexibility in your upper trapezius muscles using a roll ball. Learn the proper technique for targeted relief.

Beginner

BackRollball