It should not be a rushed event. Don't think about your job and don't look at others working out. This is a time to slow your breathing and to free your mind. If you have any back, neck, bone or joint problems consult your doctor before beginning a stretching program. No stretching routine should be painful.
Pain indicates either incorrect technique or a medical problem.
If in doubt, ask a qualified health professional. I have a few examples of some good stretches on my web page. Have fun and stay loose.