Rehab drills you can check, and a body you can see into.
fisiolike gives you a step-by-step program for a sore shoulder, uses your phone's camera to count and time each drill, and shows the muscles, tendons and ligaments that drill works on a 3D model of the body.
New here? Try your first set walks you through logging one drill set, step by step — help using the tool, not a program.
The first program: kipping works, strict pull-ups do not
You used to do strict pull-ups. Now kipping pull-ups and bar muscle-ups are fine, but a single strict pull-up from a still hang is not possible, and the shoulder hurts or feels like it is not switching on.
A kip gets its start from the swing of the hips. A strict pull-up has to start with the shoulder blades moving down and in before the elbows bend — and that is the part the program trains first, on its own, before loading the whole pull again.
A library, in order
12 drills with plain steps, a starting dose, what to watch for, and the easier and harder version of each.
Browse the drills →Pull-up progression: from a hang to a strict pull-up →No pull-up bar? Drills with a wall, the floor or a band →Your camera checks it
For 9 of the drills, film yourself and the pose model counts reps, times holds and lowerings, and flags a pull-up that had a swing in it. The rest you film and count by hand, and the movement is kept as proof. The video stays on your phone.
Practise a drill →Try a sample set — no camera needed →Count the reps in a pull-up clip →See what it works
Muscles, tendons and ligaments of the shoulder on a model you can turn and pose through a pull-up — with each drill's structures lit up.
Open the model →Take the free shoulder anatomy quiz →Print the free pull-up muscles diagram →How a session goes
- Check the warning signs. Some shoulder pain needs a clinician, not a drill library. Read them first.
- Pick the drills for your phase and read how each one is done.
- Film a set. Prop the phone up, press record, do the drill. Or skip the camera and type in what you did.
- Say how much it hurt, from 0 to 10. The pain rule reads it and tells you whether to move on, stay, or step back.
- Pass the phase's tests on camera, within the pain rule, and move to the next phase.
Not medical care
fisiolike cannot examine you and does not diagnose anything. The drills are common, conservative shoulder exercises; the program is one reasonable order to do them in. If a physiotherapist or doctor has given you a plan, follow theirs.
Free to use, with or without an account. An account keeps your logs on every device.