Rehab
Elbow Wrist & Hand Rehab Program
Fix Elbow Wrist & Hand Issues & Rehab Injuries Anytime, Anywhere
Recover with a guided plan.
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 program is best suited for those with moderate to severe (5+/10) elbow/wrist/hand. 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! If you are looking for more of a challenge, check out Elbow, Wrist, & Hand Prehab 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.
- Duration
- 8 weeks
- Frequency
- 3-6x/week
- Instructor
- Craig Lindell PT, DPT, CSCS
8-week arc
What you work through
- Week 1
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.
- Week 2
You continue the trend of mobility & activation exercises but the focus shifts to other muscles including the forearm rotators and the hand intrinsics.
- Week 3
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.
- Week 4
You get introduced to nerve mobilization exercises while progressing wrist and hand strengthening exercises with more resistance.
- Week 5
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.
- Week 6
You learn targeted nerve mobility exercises while isolated wrist and forearm strengthening exercises are loaded up!
- Week 7
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!
- Week 8
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.
Fit check
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