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

Shoulder Stretch With Towel Behind The Back

Improve shoulder flexibility and range of motion with this effective towel-assisted stretch. Gently release tension in your shoulders and chest.

Beginner

Isolation

Static

30s per set15s rest

Shoulders

Body weight

Description

An effective stretching exercise for the shoulders that involves using a towel. The towel is held behind the back by both hands, one over the shoulder and the other reaching from below.

How to Do Shoulder Stretch With Towel Behind The Back

1
Setup
Stand tall with a neutral spine, holding one end of a towel with one hand over your shoulder, allowing the towel to hang down your back.
2
Setup
Reach your other hand behind your back from below and grasp the bottom end of the towel, positioning your hands roughly shoulder-width apart initially.
3
Gently pull the towel upwards with your top hand, feeling a stretch in the shoulder and potentially the latissimus dorsi of your bottom arm.
4
Simultaneously, use your bottom hand to gently pull the towel downwards, feeling a stretch in the shoulder and pectorals of your top arm.
5
Hold this dual-directional stretch for the desired duration, focusing on deep, steady breathing, then release and switch arm positions to stretch the other side.

Tips

Adjust your grip closer together on the towel to increase the intensity of the stretch, or widen your grip to decrease it.
Maintain an upright posture throughout the stretch, keeping your chest open and avoiding any forward rounding of the shoulders or back.
Focus on the sensation of the stretch in the target muscles without pushing into pain; a gentle pull is sufficient.
Breathe deeply and slowly during the hold, as this helps to relax the muscles and improve your flexibility.

Common Mistakes

×Pulling too aggressively can cause injury; instead, apply a slow, controlled pull until you feel a comfortable stretch.
×Rounding your upper back reduces the effectiveness of the stretch; keep your spine neutral and chest open to properly target the shoulder muscles.
×Holding your breath during the stretch creates tension; breathe continuously and deeply to facilitate muscle relaxation and improve range of motion.