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

Stick Subscapularis Muscle Relax

Improve shoulder mobility and reduce tightness with the Stick Subscapularis Muscle Relax.

Beginner

Isolation

Static

1 min per set30s rest

Stretching

Stick

Description

A stretching exercise that targets the subscapularis muscle in the shoulder using a stick or rod.

How to Do Stick Subscapularis Muscle Relax

1
Setup
Stand upright, holding a stick behind your back with an underhand grip, palm facing away from your body.
2
Setup
Position the stick horizontally across your lower back, ensuring your elbow is bent and your arm is internally rotated.
3
Gently use your opposite hand to grasp the stick and slowly guide it upward along your back.
4
As you lift, allow your shoulder to internally rotate, feeling a stretch in the front and back of your shoulder.
5
Hold the stretched position for the prescribed duration, breathing deeply, then slowly return the stick to the starting position.

Tips

Focus on controlled movement to avoid overstretching or pain; the stretch should be mild to moderate, not intense.
Use the stick as a gentle lever to progressively increase the stretch, rather than forcing the movement with your shoulder.
Breathe deeply and consistently throughout the stretch to help relax the muscle and facilitate a deeper release.
Maintain an upright posture and avoid arching your lower back excessively as you lift the stick; keep your core gently engaged.

Common Mistakes

×Forcing the stretch too aggressively can cause injury; instead, move slowly and only to the point of a comfortable tension.
×Arching the lower back excessively compromises the stretch and can strain your spine; keep your core engaged and maintain a neutral spine throughout the movement.
×Holding your breath restricts muscle relaxation; remember to breathe deeply and continuously to promote greater flexibility.