Elbow Wrist & Hand Rehab Program

Fix Elbow Wrist & Hand Issues & Rehab Injuries Anytime, Anywhere

This 2-month Elbow, Wrist & Hand Physical Therapy Program is available now,
through our revolutionary [P]rehab on-demand app!

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

Success Rate
Happy [P]rehabbers

Take Control Of Your Arm & Hand Rehab

“The most complete elbow, wrist & hand rehab exercise program you’ll ever need”

We tend to take for granted how truly important the entire arm; shoulder, elbow, wrist, and hand is, until we get injured and have trouble using any part of it.

This complex working together is what allows you to eat, groom, bathe, carry groceries, lift weights, swing a racquet or golf club, and let’s not forget about what those opposable thumbs allow you to do! It’s time to grip, lift, and function without elbow, wrist, or hand discomfort.

The starting point is here with this step-by-step 8 week program!  

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

  • Quickly get out of pain with elbow, wrist & hand rehab exercises

  • Regain range of motion & balance with foundational elbow, wrist & hand activation and strengthening exercises

  • Improve upper body mobility with comprehensive exercise programming

  • Appropriate for any fitness level or exercise experience

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

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 rehab program text thumb exercises prehab guys

Program Details


Craig Lindell PT, DPT,  CSCS

8 weeks


Rehab: Recovery from injury & get out of pain

Program Schedule

Take back control of your arm with gentle elbow, wrist, & hand range of motions exercises coupled with graded muscle activation exercises to work on your arm & grip strength.

You continue the trend of mobility & activation exercises but the focus shifts to other muscles including the forearm rotators and the hand intrinsics.

You learn new exercises that focus on muscles close to the elbow and shoulder joint like the triceps & serratus anterior and why these are important for arm health.

You get introduced to nerve mobilization exercises while progressing wrist and hand strengthening exercises with more resistance.

You introduce weight-bearing through the hand & wrist in a safe manner while continuing to work the upper arm mobility and strength. Elbow focused exercises progress to the most effective eccentric exercises.

You learn targeted nerve mobility exercises while isolated wrist and forearm strengthening exercises are loaded up!

You will take on the challenge of further safe and effective biceps and triceps exercises while also becoming more comfortable in a weight bearing position on your hands!

  • You participate in the most amount of resistance exercises yet! More importantly, you continue to work towards tolerating more weight through your hands positioned on the ground.

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!


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.



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.


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.


Alternate Exercises

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

Take Control of Your Health

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


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.


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.


taking control of your health has never been easier

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

*Corporate + group rates available, please email

What Our Members Say

Great to help rehab yourself & patients

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 exerise process.

– Michael Y.

This rehab program changed my life

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 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 region, 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.

You can trust these guys

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!

– 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 Rehab Program

  • This program is best suited for those with moderate to severe (5+/10) elbow/wrist/hand pain 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 you are looking for more of a challenge, check out Elbow, Wrist, & Hand!
  • 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!
    • Arm Support on a chair/box, Lacrosse Ball, Resistance Band, Towel.


  • 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. Our annual program begins with a Free 7-day trial while the monthly membership does not. 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 on our Annual pricing plan. Our monthly pricing does not have a 7 day free trial option, rather this plan starts on the $49.99 per month membership on the purchase. For our free trial on the Annual plan, if for any reason you are not satisfied with the app, simply cancel before the 7 days end and you will not be charged.
  • 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 :)
  • 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
  • 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.


Fix your elbow, wrist & hand pain for a fraction of the cost of in-person PT