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!

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Program Details

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Description

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.

This program is best suited for those with mild to no (0-4/10) shoulder 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!

Instructors

The Prehab Guys

Duration
12 weeks

Frequency
4x/week

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

Program Schedule

Week 1

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

Week 2

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.

Week 3

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!

Week 4

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!

Week 5

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!

Week 6

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!

Week 7

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!

Week 8

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.

Week 9

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.

Week 10

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!

Week 11

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!

Week 12

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!

Success Rate

0K+

Happy [P]rehabbers

0M+

Fans

Traditional Physical Therapy is Broken

Are you tired of…

being in pain?

red tape, and overpriced
low-quality care?

facing long waits?

Say Goodbye to Barriers

[P]rehab allows people to get the care they need, when they need it, at a fraction of the cost.

No wait times

No insurance limitations

No appointments

Accessible from anywhere, anytime

No time off work

Trusted By

The Prehab App: #1 Physical Therapy App

93% of App Users Reported Getting Out of Pain

The app features personalized programs specifically designed to address common injuries, with clear, tutorial-style videos.

91% of App Users Reported Improved Mobility

Developed by the expert physical therapists, the [P]rehab app is your personal guide to increasing mobility, flexibility, and overall physical well-being.

83% of App Users Reported Returning to Previously Limited Activities

Your favorite activities are waiting for you. Let [P]rehab help you get back to doing what you love, one step at a time!

Cost Comparison

[P]rehab App vs Traditional Health Care:

Getting Started is Easy

1. Download the app

Start 7 Day Free Trial Now!

2. Take the Bodyscan

Answer a few questions to find your personalized program

3. Start Prehabbing

Get immediate access to use anytime, anywhere

taking control of your health has never been easier

All Annual Plans Start with a 7-Day Free Trial!

MONTHLY PLAN

$49.99 / month

(billed monthly)

All of our 55+ Programs
100+ Follow-Along Classes
130+ Unique Workouts
4,000+ Exercise Videos
Cancel Anytime
Does NOT Include Trial

Best Value

ANNUAL PLAN

$16.66 / month

SAVE 66% (billed annually)

All of our 55+ Programs
100+ Follow-Along Classes
130+ Unique Workouts
4,000+ Exercise Videos
Cancel Anytime
Includes FREE 7 day trial

*Prehab is now FSA/HSA eligible

*Corporate + group rates available, please email sales@theprehabguys.com

What Our Members Say

I have minimal pain now after beginning the full program

I committed to the year option with prehab and it has been life changing. I am not exaggerating at all. I have minimal pain now after beginning the full program, I can not say thank you enough!

Jaime B.

I highly recommend this app for rehab and overall health!

There are so many workout apps out there but this one is so unique! Not only is it user friendly and good looking but it’s very educational and includes injury prevention and rehab. I really enjoyed using this app as PT student because it helps me see the many different exercises available and for certain regions of the body as well as hearing patient education from different providers.

Skyler D.

I have finally found something that I can actually benefit from that’s tailored to me, my strengths, and more importantly my weaknesses!

I’ve tried all the training apps from Nike Training apps, influencer apps, etc. I have finally found one I can benefit from. From finding them on social media and following their development as a team has been amazing to see. YOU GUYS HAVE DONE IT AGAIN

Andrew S.

So much more than any other app!

The exercises are professionally recorded and explained, very easy to understand. I like the simplicity of the app and find it super educational, so much more than any other app!!

Craig A.

This app has everything you need for self-rehab with the guidance of a PT-led and created program.

As a PT, I’m always looking for ways to keep my clients accountable at home. This provides a fool-proof way to continue your fitness and wellness journey on your own at home.

Lauren F.

My shoulder is now healthier than it was before

I completed your Rehab program and now midway through the Prehab program! My shoulder is now healthier than it was before my rotator cuff injury!

Tara C.

[P]rehab is incredibly accessible and has a number of programs that I used to help rehab various injuries.

I was able to customize my training to focus on my unique issues and almost immediately found results. The [P]rehab team is filled with subject matter experts and the app really reflects their work and approachability. 100% confident I’ll incorporate the app into my daily training regiment

Stephen J.

This app will revolutionize the pain process and help thousands who unfortunately until now, had to suffer through it all and just settle.

As an instructor of trainers, I’ve taught over 5,000 aspiring PTs on what it takes to become a successful personal trainer. When it comes to injuries, we refer out to experts like everyone on the Prehab Team. With their newest APP, the process has become so much easier and more effective then ever before. There is now hope for people in pain! Highly recommend for EVERYBODY.

Chris H.

Absolutely love the app!!

So sleek and easy to use. Makes it way easier to stay on top of my programs

Nate H.

The Solution you need in the Palm Of Your Hand!

Build a robust system that is resilient to risk of injury!
Easy to digest physical therapy education videos & resources to learn about your body
Zero wait times, no hidden fees, no barriers to entry!
Available to you at your fingertips from anywhere in the world

Welcome to the Prehab Path

The Prehab membership gives you instant access to ALL of the programs on the app. No matter what stage of rehab you’re in, you’ll find a program where you’re at and beyond.