If you work a desk job, you’ve 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’t nearly as bad as they could be. Still, if you aren’t 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 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 drinking lots of water, you should take one stretch break every hour. And don’t worry if you’re not sure how to move your muscles. This handy guide has everything you need to get started.

From the “Elbow Pump” and the “Knee-Jerk” to “I’m a Little Tea Cup,” 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’t a substitute for exercise, but they’re still an improvement over sitting still all day. Print out the 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’re clocked in.

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