THE ELBOW, WRIST, & HAND
- [P]ROTECT Your Elbows, Wrists, And Hands
- RECOVER From Arm Injuries
- IMPROVE Your Grip Strength
These are some of the most valuable body parts we have, invest in them now to take care of them for a lifetime!
The Elbow, Wrist, & Hand [P]Rehab Program is a physical therapist developed, step-by-step program that will teach you how to minimize pain and optimize function in this region. It will teach you strengthening and stretching exercises as well as a ton of education to enhance the physical well-being of your entire arm. Ultimately, our program is designed to bulletproof this region for anything life throws at you!
Pronation Isometrics With Elbow Flexion With Dumbell And Band
How To Take Pressure Off Your Wrists With Exercises
"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 for 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"
"At the beginning of the year, I had severe pain in both 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 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 no where fast. Then, Covid hit. Going to a 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 cannot state how much I feel this program has changed the trajectory of my health and life. 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 had 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."
"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. I cannot express how happy I am that I purchased the program. 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!"
Sample VOR Exercise
This program is for anyone looking to optimize this region. Whether it be wrist/hand issues from a new or old injury, elbow issues with sports or work, or just someone interested in improving their elbow, wrist, & hand health, you can benefit from this program. We make it easy and teach you how to self [P]Rehab this region. We give you the tools to keep it healthy and ready for anything life throws at you.
Over the past few years as Doctors of Physical Therapy, we have seen a plethora of patients and clients with elbow, wrist, & hand aches and pains. Using the latest evidence-based research and our clinical experience, we have pioneered a very safe and effective [P]Rehab program that can take you from rehabbing old aches and pains all the way to living your life to the fullest. This region along with our hands are some of the most valuable body parts we have, invest in them now to take care of them for a lifetime!
We designed a phase 1 program similar to how we program rehab exercises for this region in the clinic. With this phase, you will be introduced to gentle mobility, stability, and activation exercises to lay the foundational movements and build up your capacity before more advanced exercises. Furthermore, we’ve built in regressions and alternatives to every single exercise in our program. We recommend anyone with elbow, wrist, or hand issues to start with phase 1 after getting clearance to exercise from their doctor.
It totally depends on what you had done. However, with that being said we are going to take a more conservative approach and suggest this program will be more appropriate once you are closer to 6-8 weeks post-op and you have been cleared by your surgeon and/or physical therapist to begin exercising. As you may know, there are post-op precautions and restrictions in regards to movements, your range of motion, weight lifted, and activities of daily living. It will be good to follow up with your surgeon and your physical therapist to learn these precautions and the timeline for them as there may be nuances and other details that are specific to your surgery and your scenario. Do not hesitate to reach out to us directly if you’re still concerned.
When it comes to trying to prevent injuries in these regions, there isn’t a great body of literature or evidence to support very specific interventions to prevent injuries. However, with this program we have taken into consideration the most common movements and demands on the elbow, wrist, and hand (tennis elbow, golfers elbow, you name it). We have also included a very comprehensive approach that addresses the body regions proximal to the elbow/wrist/hand as improving the capacity in these regions can help minimize overuse issues distally. In phase 2 we do include more resistance exercises with weights and resistance bands as well as challenging body weight exercises. You can accommodate the resistance for yourself so that the recommended rep ranges are still challenging to truly make it PREHAB for yourself!
Yes! Phase 1 is the perfect place to start for you to work on the basics prior to trying more progressive exercises. Not everyone will and should progress at the same speed, if you feel like the program is at a good challenge for you, you have the option of repeating a week. We have also built in off days into the program to help with your recovery, especially for those trying out a program like this for the first time.
This program includes detailed exercise videos with verbal and written instructions for 100+ variations of different exercises. Each exercise gives you details regarding how to perform it, where you should be feeling it, and common compensations to avoid. This program will take you through what we believe is a perfect progression of exercises that focus on mobility, stability, balance, and strengthening of your entire arm.
This program also offers resources regarding how to navigate and maximize the program, training support videos if and when you need them, education about common issues in this region, three different assessments to track your progress as well as videos to learn about various diagnoses, and a community discussion board to interact with other group members and get app support when you need it. The program will educate you along the way so that you will have the tools to take care of this region for life!
This program is 12 weeks from beginning to end. It is broken down into 3 different phases, each being 4-weeks long with different goals building upon one another. We have included a phase 1 elbow/wrist/hand foundations routine for 4 weeks, designed for those dealing with issues/limitations or for those looking to start from the basics. We have recommended performing the routine 4-6 days/week, but you can modify this based on your individual needs.
It depends! Yes, you’re physically able to have multiple programs going on our app that you have purchased. However, it depends on which programs you have in mind as well as what you’re doing training-wise outside of our programs. It is totally feasible to run one of our lower body and upper body programs (Foot & Ankle and Shoulder Programs). However, for example, it may be excessive to try and run two of our lower body programs at the same time as you may be doing two-a-days or working out every single day. We have had success stories with people running multiple programs at the same time, it just depends on what works for you! If you have questions or concerns, feel free to contact us to chat more.
We designed most of our workouts specifically in mind for you to do at home with minimal equipment. We recommend resistance bands, a foam roller, hand exerciser, lacrosse ball, FlexBar (light and medium resistance), and yoga blocks. Within the app itself, we have an equipment tab for anything that is shown or used in the program. You can reach out to us to learn more if you’re concerned.
You get access to US at the tip of your fingers! It’s like having us as your personal physical therapist from anywhere in the world. There is an open discussion group within the app that will allow for members to speak with us as well as each other to ask questions, get feedback, and troubleshoot anything that comes up. We have a Getting Started PDF, which helps to onboard you with the entire program and it’s features. We have TONS of resource videos and assessments you can access throughout the program to help guide you and track your progress. There are also exclusive discounts on equipment that we highly recommend to maximize your Elbow, Wrist, & Hand [P]Rehab Program gains.
You can purchase with one easy payment today and you will have access for life!
Immediately after purchasing you will receive an e-mail showcasing you how to sign in and get started right away! After signing in, go to the group and watch the welcome video we have put together. This program can used on your phone via our Prehab App, computer, iPad – you name it!
Yes! We created a sample day of the program so that you can get the experience of the program and how the app works. Get signed up and try it for free by clicking the photo and/or link at the bottom of this page.
Now! The current problem with traditional healthcare is we are not able to provide the care people like you need – when they need it. Timing is everything! This app delivers that care directly to your fingertips on your mobile or desktop devices – anywhere in the world. Once purchased, you are given our guide to bulletproofing your Elbow, Wrist, & Hand for life!
We are so confident that our program will rock your world that we will offer you a 30-Day Money Back Guarantee!
That’s right—we are so confident our product is amazing that we offer a 30-Day Money Back Guarantee to make sure you are 100% satisfied with every single aspect of the program!