12-Week Program · Digital Download
12-Week Golf Wrist & Hand Pain Plan
Rebuild your grip. Protect what controls your club.
Your hands and wrists take thousands of impacts per season. This plan rebuilds tendon capacity at the wrist, develops grip and pinch control, and restores the fine wrist mobility that drives a clean, consistent swing — without making the irritation worse along the way.
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What You'll Build
The 5 areas this program targets
How It's Structured
The 3-phase progression
Phase 1
Phase 1 — Weeks 1–4
Calm irritation, restore wrist and finger range of motion, begin very low-load tendon work.
Phase 2
Phase 2 — Weeks 5–8
Progress load on grip and wrist flexors/extensors, add pinch and rotational wrist strength.
Phase 3
Phase 3 — Weeks 9–12
Full grip loading, swing-specific wrist control, and a return-to-golf protocol.
Everything Included
More than exercises — a complete protocol.
Every plan follows the same comprehensive structure so you always know exactly what to do, when to do it, and how to adjust if something isn't working.
Daily pain-reduction routine
3 mobility sessions per week
2 stretching & recovery sessions per week
3 progressive strength sessions per week
Golf-specific warm-up & post-round recovery
12 weekly progress checklists
Exercise regressions for every movement
5-level return-to-golf progression
Research references & professional notes
Ready to get started?
12-Week Golf Wrist & Hand Pain Plan — $119, instant digital download.