Elbow Wrist & Hand [P]rehab Program

Improve Arm & Hand Health & Supercharge Upper Body Performance Anytime, Anywhere

This 3-month Elbow, Wrist & Hand Physical Therapy Program is available now,
through our revolutionary [P]rehab on-demand app!

Start your 7-day free trial!

Built by world-renowned Doctors of Physical Therapy & Fitness Experts. Over $4,000 in value compared to in-person physical therapy alternatives.

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Success Rate
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Happy [P]rehabbers
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Take Control Of Top Elbow, Wrist, & Hand Health Issues, While Preventing Future Arm Injuries

“The most complete elbow, wrist & hand strengthening program you’ll ever need in your life”

It’s time to increase grip strength, eliminate any minor aches & pains with common elbow, wrist, & hand injuries, and bulletproof your lower arms!

Our 3-phase 12-week program will be the difference maker between relying on help to grab things or being the person to offer a helping hand with lifting and carrying objects.

  • 7-day no questions asked free trial
  • Zero wait times, no hidden fees, no barriers to entry

  • Improve your mobility with elbow, wrist & hand prehab exercises

  • Build strong, balanced arms with foundational strengthening exercises & shoulder girdle stabilization drills

  • Prevent future elbow, wrist & hand injuries with comprehensive upper body & core exercises and education

  • Appropriate for any fitness level or exercise experience

  • Available on-demand, anytime, anywhere via our revolutionary app.

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Exercise Samples

Common Problems With The Traditional Healthcare Path

  • Lack of access to quality in-person care or knowledge

  • Lack of time in your schedule or lifestyle for in-person services

  • Lack of financial resources or insurance benefits

  • Not in control of your health outcome – having to wait on tedious appointments or services

  • Over-prescribed medication and reliance on ineffective medical interventions

  • Tedious, insufficient results & not knowing what doesn’t work

You will find NONE of these problems with the [P]rehab app!

We’ve designed a solution that eliminates all of these pain points and delivers the results you want as fast as possible!

elbow wrist and hand prehab program exercises to improve grip strength

Program Details

Instructors

The Prehab Guys

Duration
12 weeks

Frequency
4x/week

Category
Prehab : Eliminate small tweaks & pains while bulletproofing your body

Program Schedule

The emphasis on proximal stability via strengthening the muscles of the shoulder girdle continues along with the introduction of more challenging gripping & carrying exercises.

It’s time to protect against common elbow injuries with the introduction of eccentric exercises focused on tendon strength! Meanwhile, you get creative on the ground, continuing to be able to tolerate more weight & pressure through the wrists.

One of our favorite nerve mobilization exercises is introduced followed up with progressive grip strengthening and eccentric exercises to build capacity in the elbow & wrist!

Get ready as you’ll be spending more time on the ground to build wrist & shoulder strength! Meanwhile, you continue to experience new grip strengthening exercises with your arms in new positions!

It’s time to get more creative with the floor exercises to challenge your wrist strength without overdoing it. Also, get ready for some bicep work!

The shoulder strengthening exercises are getting more complex forcing every muscle in your arm to work! Also this week’s workout is getting you closer to more success with push ups!

We’re getting dynamic with the warm-up followed up with a legit upper body workout! The stronger you get in your upper body, the more protected your arms are, keep it up!

Your shoulder blades and triceps will be burning with this workout. The movements continue to get more complex as you continue to make progress with the program. The last exercise will truly show how far you’ve come.

The pull up bar is making its first appearance! It’s time to build some serious upper body strength and make your body as resilient as it can be. Be ready to put in the work.

The overhead exercises are accumulating as this position tends to bring out the most compensations at the elbow & wrist. The floor exercises are also getting more challenging as we’re finally introducing full on push ups!

This is a serious upper body workout now! You’ll be going all in on pull-ups along with challenging your wrist stability in various positions!

We’re giving you everything we got to expose your arms in the best way possible to build long-term capacity & strength. If you can crush this workout, your upper body is ready for anything!

Ready to Get Started?
Welcome to the [P]rehab Family

Over the past six years as Doctors of Physical Therapy, we have seen a plethora of patients with different kinds of aches, pains, and injuries. The interesting fact was that most of these issues could have been managed or even prevented if people had a solution to quality exercise & education information they could access anywhere, at any time.

Thus, to give power & health back to the people, we pioneered the anti-barrier solution using the latest evidence-based research, technology, and our clinical experience. Our programs are safe & effective; they feature preventative rehabilitation exercises & education that teach you how to get out of pain, avoid injury, and optimize your health.

Included in the Prehab App

50+ High-end Programs

Unlimited access to ALL of the [P]rehab programs at once, available anytime, on demand. Take care of your rehab, prehab & fitness needs through just one revolutionary app.

50+ High-end Programs

80+ Engaging Classes

Follow along class style sessions led by a Doctor of Physical Therapy and/or a Certified Strength Coach built on principles of load management, specificity, progressive overload, muscle group ratios, and more.

100+ Workouts

No time for a full program? If you prefer effective single-day workouts, in the areas of Injury prevention, Mobility, Strength, Performance, (and more) – we got you covered!

Workouts

4,000+ tutorial videos

Search through detailed step-by-step instructional videos that teach you how to move properly, perform, what to feel, and which mistakes to avoid.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.

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BodyScan

Find your perfect program with the help of our intake BodyScan built to pinpoint exact solution for your needs.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.

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Custom Workout Builder

Build your own custom workouts & save your favorite exercises/routines.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.

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Alternate Exercises

every exercise can be swapped to an alternative exercise if its too challenging.

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Claim your 7-day free trial today and secure VIP access to the [P]rehab app.

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Programming that fits you

Choose from rehab, prehab, mobility, performance, and fitness programs.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.

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Growing Library

New exercises, programs, workouts and guides added regularly so you always have fresh content to consume.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.

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Start 7-Day Free Trial Now!

taking control of your health has never been easier

Begin a 7-day free trial with an Annual Plan

*Corporate + group rates available, please email

What Our Members Say

I have seen a MAJOR positive improvement

The programs have been EXTREMELY monumental in the treatment of my patients. It has improved my own issues that I have been dealing with in my own recovery and I have been able to implement some of these programs for my patients as well. I have seen a MAJOR positive improvement in my patients that have been doing these exercises. My client retention has increased and so have the raves about our practice using the programs as a road map to how to guide someone through their corrective exercise process.

– Michael Y.

I cannot state how much I feel this program has changed the trajectory of my health and life

At the beginning of the year, I had severe pain in both of my elbows, hands, and fingers. I had lost the ability to grip, and had tingling/fire sensations in my wrists and fingers, particularly the pinky and ring fingers. I was in trouble, and I was finally ready to accept this was a serious problem and that I needed help. I had tried googling solutions, and there’s lots of helpful advice, but not a clear progression or program. You typically see extension/Flexion exercises and some sort of resisted pronation/supination. I had tried these and it got me nowhere fast, Then, Covid hit. Going to PT got a lot more complicated. I found the Prehab guys on IG and figured it was worth a shot. Although it has taken most of this year to get through the full program, I am so happy with the results! By and large, I do not have pain or nerve symptoms anymore and have progressed to more challenging exercises that at the beginning of the year were not possible. For context, I couldn’t even get through week 1 of the program without severely aggravating my elbow. But, I watched the videos, posted on the forum, had a plan, and moved forward. I had several instances like this, things would feel fine during the workout or during the day, and I would have a flare-up. But the difference is that now I had a plan: back off the resistance, check my posture during the day, start with gentle stretching and mobility and get my pain-free ROM back, and then start back at a pain-free workout. My thoracic region and shoulders have also never felt better! The program focuses a lot on mobility and stability of those regions, which I now know can be culprits in elbow/wrist/hand pain. I’m writing this review because perhaps you, the reader, are in pain and looking for help. I give my full endorsement to the Prehab guys for this program.

– Will S.

I cannot express how happy I am that I purchased this program

I’ve dealt with wrist/forearm pain for years. To put it politely, IT SUCKS! Arms going numb at night, near-constant pain, and difficulties in performing the simplest tasks. For me, the most frustrating thing was not being able to weight train at the intensity and efficacy I had wanted. Every set of deadlifts, every shoulder press, every pull up, I was reminded of just how dysfunctional my limbs were. This Is significant for me because I’m a personal trainer. I spend my days at the gym, sometimes lifting weights. At times I’ve avoided the gym, some days I’ve avoided heavyweights. The injury has affected my job significantly. I took a chance with the prehab guys because they know their stuff. I bought the program and hoped for the best. It has been a month and two weeks since I began the program (~75% through), and the difference is night and day. It is difficult at times; you have to dedicate effort and time. Carve out some time from your day to get through the program and trust the process. These guys are professionals for a reason, trust them. My arms seldom go numb at night and my grip has improved a ton. I don’t experience any pain or fatigue throughout the day (all symptoms that I’ve dealt with for years). I have yet to try my new healthy forearms at the gym, and cannot wait. This program has already proven itself and has given me a piece of my life back, one that I was not sure I’d ever get back. That’s worth ten times what I’ve paid. I literally bought my health back. And you can too!

– Shaked R.

Physical Therapy & Fitness Programs included in the New Prehab App

Program Categories

Rehab: Our rehab programs reflect the education, exercise programming, and
progressions we use as PTs when working with specific injuries and conditions. These programs have a dedicated early rehab phase and step-by-step progressions that mirror a comprehensive rehab program. If you know exactly what you’re dealing with, then these programs are right for you.

Mobility: Our mobility programs take a specific and non-specific approach to improving targeted movements. Through repeated exposure and the right combination of exercises, you will free your body to move further and easier than before!

Fitness: Our fitness programs are designed to enhance your physical fitness safely and effectively by learning the proper principles of training. Each of our fitness programs emphasize training smarter with injury prevention in mind. We have different options based on your goals & equipment availability!

[P]rehab: Our [P]Rehab Programs focus on the main regions of the body by integrating an isolated & global approach to give you a truly comprehensive guide to take control of your health whenever you need it most. With proper exposure and dosage to various movements, coupled with education, your body will be that much more ready to handle anything your life demands from it!

Performance: Our performance programs are intended for those with exercise experience, no limitations, and for those looking to elevate the bar. These programs will help you achieve personal bests while at the same time protect you with [P]Rehab fundamentals.

Frequently Asked Questions

Elbow Wrist & Hand [P]rehab Program

  • This program is best suited for those with mild to no (0-4/10) elbow/wrist/hand pain pain or injury prevention including: Golfers elbow, tennis elbow, distal bicep tendon or general bicep issues and pain (not related to shoulder labrum), tricep issues, carpal tunnel syndrome, cubital tunnel syndrome, Saturday night palsy, arm-nerve related issues, wrist issues, wrist hypomobility, hand/finger issues and pain, poor grip strength, pronator/supinator muscle issues, rock climbing injuries/discomfort, weight lifters with elbow issues, baseball/tennis/golf athletes with elbow issues. If this program is too challenging for you, check out Elbow, Wrist & Hand Rehab! If you are looking for more of a challenge, check out our Upper Body Performance Level 1!
  • We’ve designed most of our programs in such a way that you can complete them at home with minimal equipment needed. However, this will truly depend on which program you’re interested in as some of our programs require more/less equipment. Within the app, you can explore each individual program and learn if it is a home or gym appropriate program. In addition, you can view the equipment tab to learn more about each piece of equipment being used in the program. Below you will find all of the recommended equipment for this program!
    • Resistance Band, Weight (DB/KB), Weight Plate, Pull-Up Bar, bench

General

  • With over 55+ programs, 100 workouts, and 4000+ exercises available, this is true 21st century physical therapy! The [P]rehab membership accessible on our mobile app allows you to start as many programs as you want. So you can focus on, say, rehabbing your ankle while working on prehabbing your shoulder, at the same time. Each of our programs includes specific educational videos about that region spanning topics like what is pain, how to modify exercises, and how to incorporate rest days in your programs. We want to give you all the tools you need to take control of your health from anywhere in the world!
  • With our 50 programs to choose from, we know it can be difficult to know which program is right for you! Our proprietary [P]rehab body scan analyses your answers to five specific questions, which allows our algorithm to find your perfect program. If you need any additional help, don’t hesitate to reach out to us and one of our support specialists will be happy to point you in the right direction!
  • Our programs and workouts are appropriate for anyone looking to optimize a specific body region or improve a specific need. We make it easy and teach you how to take control of your own health with [P]rehab. We give you the tools to stay healthy and ready for anything life throws at you. As long as you’re capable of using a smart device such as a phone, you’ll be able to access and use our products. If you have any concerns about your physical readiness to participate in the programs or workouts we offer, we suggest you check-in and get clearance from your primary physician. We also recommend checking out the FAQ section of the specific program you’re interested in as it may answer your questions and/or concerns. Feel free to email us if you have a specific question or concern, we are happy to help! Our programs and workouts are designed to be readily available resources to help you move better and feel better. We want to reiterate that no information provided in our programs, whether it be written or video content, is to be taken as medical or health advice. You agree to be 18 years of age or older and to use this program at your own risk.  The content of this program is not intended as a substitute for care from a physical therapist or other health care professional. We recommend that you seek medical advice and speak with your doctor before participating in this program if you show signs or symptoms of injury, disease, illness, or you have any concerns about your individual needs.
  • You can access the [P]rehab membership through our very own [P]rehab app, available on both the apple and android app store. At this time, we do not have a specific tablet or ipad app; however the mobile app still works on both tablet/ipad.

Pricing & Payment

  • The monthly membership is $49.99/month (USD) and $199.99/year (USD). Both memberships provide unlimited access to all programs and workouts, including new programs, workouts, and classes as they launch. The [P]rehab App memberships are only accessible on our mobile app.
  • We offer a completely free, no hassle 7 day trial to the [P]rehab App. If for any reason you are not satisfied with the app, simply cancel before the 7 days end and you will not be charged.
  • If you don’t want to continue, you can cancel your membership renewal through your my account page. Follow the prompts to cancel on the Settings page, and your membership will not renew. Please note that there aren’t refunds for partially unused membership cycles. However, we will provide store credit if your purchase was made in the past 30 days. If you have more questions, please contact us. We’re happy to help! All sales are final.

     
  • FSAs and HSAs are used to pay for common out of pocket healthcare expenses. As a general rule of thumb, qualifying healthcare expenses include the cost of treatment or prevention of disease. If you think you have a medical condition that would benefit from an exercise program like our membership, we suggest you talk with your doctor and have him/her provide you with a Letter of Medical Necessity. We have had many people use their FSAs and HSAs in the past! Please check with your FSA/HSA for more information
  • Yes! We are grateful for all the work military personnel and first responders do. Additionally, we were once students ourselves and are always supportive of the next generation! Please email us at support@theprehabguys.com with documentation of your student/military/first responder status and we will give you a special discount :)

Improve arm & hand health for a fraction of the cost of in-person PT

Start Your 7-Day Free Trial Now!