Upper Body Stretches Ideal for Diabetics 

Below are some upper body stretches which also include free exercise video from bodybuilding.com which will demonstrate the proper way to do each exercise.

The muscle that you will be stretching which will include biceps, triceps. forearms, upper back and chest.

The area that you will be working will be arms, back, shoulders and chest with these body stretches.

Standing Biceps Stretch

The biceps muscle is the largest muscle in the front of your arm. This is the muscle that you show off when someone ask you “Let me see your muscles?”

After you complete strength training or aerobics that use these muscle. make sure you set some time to do an upper body stretches that includes the biceps muscle after you cool down from your workout.

Exercise info

Type: Stretching

Main Muscle Worked: Biceps 

Other Muscles: Chest, Shoulders 

Equipment: Other 

Mechanics Type: Isolation

Level: Beginner

Force: Static

1. Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.

2. Raise your arms up and hold until you feel a stretch in your biceps.

Triceps Stretch

The triceps or the full name triceps brachii muscle is located at the back of the upper arm.

They are extend from your shoulders to the elbow.

These are the most overused muscles so you need to properly strengthen and stretch these muscles.

How to Perfom This Upper Body Stretches Exercise


1.Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.


Exercise info

Type: Stretching

Main Muscle Worked: Triceps 

Other Muscles: Lats 

Equipment: None 

Mechanics Type: Isolation

Level: Beginner

Force: Static

Stretch Type: General

Forearms (Kneeling forearm stretch)

These upper body stretches are for the forearms. The exercise below has a step by step instructions

The exercise video from bodybulding.com will show you how to do the exercise correctly so that you do not injure yourself.

Exercise info

Type: Stretching

Main Muscle Worked: Forearms  

Mechanics Type: Isolation

Level: Beginner

Force: Static

Stretch Type: General

1. From a lying position, bend your knees and keep your feet on the floor.

2. Place your ankle of one foot on your opposite knee.

3. Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.

Shoulders Stretches 

The next upper body stretches is focuses on the shoulders.  This exercise is great if you plan to workout you shoulders. 

Exercise Info

Type: Stretching

Main Muscle Worked: Shoulders 

Equipment: None 

Level: Beginner

Force: Pull

Stretch Type: General

1.Reach your left arm across your body and hold it straight.

2. With your right hand, grasp your left elbow and pull it across your body towards your chest.

Chest Stretch (Elbows Back)

With the other exercises on this page this is a upper stretches which includes a step by step instruction which also  has a exercise video.

Here is a great chest stretch that great for you chest. 

Exercise Data

Type: Stretching

Main Muscle Worked: Chest 

Other Muscles: Shoulders 

Equipment: None 

Mechanics Type: Isolation

Level: Beginner

Force: Static

Stretch Type: General

1. Stand up straight.

2. Place both hands on your lower back, fingers pointing downward and elbows out.

3. Then gently pull your elbows back aiming to touch them together.

If you enjoy these Stretches check out bodybuilding.com for more free exercise videos, and don't forget to check out the Lower Body Stretches


For more diabetes information check out the Canadians Diabetes 

Self Improvement from SelfGrowth.com- - SelfGrowth.com is the most complete guide to information about Self Improvement on the Internet.

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