I have been having a bit of neck pain and stretching my neck has not helped, however this neck pillow stretches my neck in a way that I cannot on my own. I lay on the carpet or on my bed and use this while listening to an audiobook for about 15 minutes a day and it has made a huge difference in my neck tightness. I have it one way for a bit and then switch it around the other direction. Box contains zero instructions or guidance. price - fair