First lets understand what does stretching means here, so STRETCHING is basically any movement which lengthens your muscles along with tendons and connective tissue.
All the human motions are the amount of range of motions (ROM) available in synovial joints. The restriction in ROM is generally caused due to either joint abnormallity or muscle restrains.Sometimes can decreased ROM can be caused due to issues in Capsuloligmanets.
So stretching keeps the muscles in flexible conditions,without stretching the muscles undergoes tightining and then when you do any activity which requires your muscle to lengthen it becomes weak and you wont be able to do the desired activity.

A recent research from market intelligence agency Mintel in the age group of 18 and above found that 64% Indians dont do exercise, 31 % people said the top reason for not doing exercise is the lack of time. So if you also feel the same,then dont worry,just a little bit gradual change in your daily routine will help you to have healthy lifestyle.
Following are the top 10 stretches which just require 20-30mins of your daily time,to keep your body flexible.

1) Hamstring Stretch

There are many ways you can do the hamstring stretch the following is one of the way.

1. Stand with your spine erect.
2. Feet a hip width apart
3. Knees slightly bent
4. Hands on the sides
5. Bend forward from the hips while exhaling (breathe out)
6. Keep your head down towards floor, with keeping you shoulders and neck relaxed.
7. Keep your hands freely ahead of your body,you can try to touch the floor but if you are not able to do easily do not force yourslef.
8. Hold it for 20-30 seconds and come to normal position when done.

2. Quadriceps Stretch

1. Stand with your spine erect.
2. Bend your left knee and lift the left leg back,you can hold a chair or wall in front if you are not able to keep the balance.
3. Grab your left foot with your left hand.
4. Pull it towards your butt.
5. Feel the stretch in front of your thighs.
6. Hold it for 20-30 seconds and then relax.
7. Repeat it for 3-4 times each leg.

3. Piriformis stretch

1. Lie on your back with feet touching the ground and knees bend.
2. First put your right leg over your left knee.
3. With your one hand hold the ankle of your right leg and with another hand hold the top of the knee.
4. Slowly pull the right leg towards your left shoulder.
5. Feel the stretch deep in the buttock.
6. Hold the position for 15-20 seconds and repeat the same with other leg.

4. 90-90 Stretch

The 90-90 stretch is a combo of all the hip stretches. It helps to gain more of hip mobility.

1. Sit on the floor,with your right knee bend at 90 degree front of you.
2. Calf parallel to your body and feet facing towards left.
3. Slightly bend the right feet.
4. Bend your left knee at 90 degree back of you.
5. Slightly bend your left feet.
6. If you are feeling the stretch in this position then hold this for 20-30 seconds & repeat with left leg in front.
7. Or if you do not feel the stretch than try to bend from hips in forward direction.
8. Hold for 20-30 seconds and then relax .

5. Bridges

In our previous post we have discussed about low back pain click here to see our previous post

1. Lie on your back.
2. Knees bent,feet touching the floor.
3. Raise hips (keep the back straight)/
4. Line your back with your knees & shoulder.
5. Hold it for 5 seconds and repeat it for 8-10 times.

6. latissimus dorsi stretch

This muscle is large and flat which covers the width of the middle and lower back, stretching of latissmus dorsi .

1. Stand erect ,with your hands straight above your head.
2. Gently lean on to one side until you feel a stretch.
3. Hold this position for 20-30 seconds and relax.
4. Repeat this for both the sides for 3-4 times.

7. Pectoralis stretch (Pec stretch)

1. Stand erect in front of a door frame.
2. Lift your both the hands and keep on the door frame.
3. Such that your forearms and elbow are resting on the door frame.
4. Keep elbows and shoulders at 90 degree angle.
5. Take a step ahead of the door frame and resist moving forward .
6. Feel the stretch in your chest muscles.
7. Hold the position for 20-30 seconds and relax.
8. Do the repetition for 3-4 times.

8. Biceps Stretch

There are many varieties of the biceps stretch, following is the one of the variety .

1. Interlock your fingers back of you,at the base of the spine.
2. Extend your arms behind you and turn your palm towards floor.
3. Raise your arms till the point you feel stretch in your arms.
4. Hold the stretch for 20 seconds and then relax.
5. Repeat the stretch for 3-4 times.

9. Trapezius stretch

Its one of the major muscle which may cause neck and upper back pain. To stretch the muscle:

1. Sit upright on a chair,make sure your back is supported.
2. Tilt your head towards right side to feel stretch in left side.
3. Take your right hand go over your head and just hold the head above the left ear.
4. Keep your left hand freely towards the floor or you can bend the hand back of you.
5. Gently pull the neck towards right side with help of right hand.
6. Feel the stretch and hold the position for 20-30 seconds, then relax
7. Repeat the exercise each side for 3-4 times.

10. Levator Scapule stretch

Its one of the major muscle which may cause neck pain To stretch the muscle :

1. Sit upright on a chair,make sure your back is supported.
2. Turn you head towards your right armpit.
3. Keep your left hand freely towards the floor.
4. Take your right hand and go over your head.
5. Hold the head from the back side.
6. Gently pull the head downwards with the help of right hand.
7. Feel the stretch & hold the position for 20-30 seconds and relax
8. Repeat the stretch on each side for 3-4 times.

If during any stretch or after any stretch you feel discomfort or any pain, your physiotherapist.
A physiotherapist will find out the root cause of the pain and will design individualized exercises protocol according to your condition.

But  it's always better to consult a physiotherapist prior rather than waiting for the pain to be unbearable 

Sources :

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
2. https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/64-per-cent-indians-dont-exercise-study/articleshow/70038656.cms