I've got something to share and a question.
I've had the Thermarest Zrest pad for years and found out it makes a great adjustable pillow and seat. It folds up like you were starting to make a paper fan so it's easy to create several different wedges out of it, especially with a jacket or something to provide a bit more flexibility. I've tried all sorts of expensive pillows and they all brought discomfort over time. It's been 4 months and my neck feels fine. I've got it set on a gentle incline heading down towards my feet. My question is on how to get into stretch lying. The whole butt to head progression has always felt awkward so I tried the opposite. Head on pillow, lift butt and roll my spine down. Stretch feels the same for me and it's way easier. Does that seem ok? I can feel the holding points are neck and sacrum so that seems like it should still stretch the entire spine. Other than improperly lifting at times of stress I never get low back pain, but I cultivated a wicked head/shoulder-forward posture in my insecure teen years to collapse around and protect my solar plexus, which has always been where I feel anxiety. That's mostly better thanks to reading 8 steps and joyfully obsessing over my posture and those around me for a year or so. Gotta say how great it is. Climbing trees/playing outside, Yoga, Tai Chi, Alexander technique, Hanna Somatics, Acupressure, Chiropractic, and going through massage school all taught me a lot but GM and daily breathing practice are way more fundamental and powerful. MovNat also looks excellent and I'd love to get a FMS (Functional Movement Screening) and redelve into Gray Cook's teachings. His book (Movement) was too advanced for me when I got it a couple years ago but appears to be the logical progression from GM if you have more athletic aspirations and with a screening under my belt it'll make more sense.
Pillow and alternate method