Part 1 - THE NECK FOAM PART I lay on this foam for 20 mins, but for your first time, you should do maybe 10 mins and increase from there. (10-15-20, and then once you are good with 20 you can put some weight.) You don't necessarily need this table to lay on this foam. I do it to get a better extra stretch and to be able to hang some weight sometimes. You can start laying on it on a yoga mat. (PS. My spine health posts have multiple parts. I have linked all of the spine health products I use below.) LTKbeauty LTKhome LTKfitness