If you work a desk job, you鈥檝e probably read as many articles as we have about how bad sitting can be for your health. But have no fear, because with the invention of standing desks, bouncy exercise balls and offices that encourage exercise breaks, things aren鈥檛 nearly as bad as they could be. Still, if you aren鈥檛 fortunate enough to have one of these health breaks in your work place, there are ways you can stay fit despite sitting all day. This handy infographic from Officevibe聽has 17 desk stretches that will help you get zen during your 9 to 5.

Besides going for walks around (and out of!) the office and聽drinking lots of water, you should take one聽stretch break every hour. And don鈥檛 worry if you鈥檙e not sure how to move your muscles. This handy guide has everything you need to get started.

From the 鈥淓lbow Pump鈥 and the 鈥淜nee-Jerk鈥 to 鈥淚鈥檓 a Little Tea Cup,鈥 these simple stretches help you get the blood flowing to important spots throughout your body, like your heart, lungs and core.

Of course, stretches aren鈥檛 a substitute for exercise, but they鈥檙e still an improvement over sitting still all day. Print out the聽handy infographic and put it at your desk for a constant reminder of how to work out the kinks in your neck, shoulders and back while you鈥檙e clocked in.

Then make sure to tell us in the comments how they help you out!