I looked around and everyone pretty much offers the same advice as I did. Some do say to just go in reverse (and not to go forward after that), stop, shift transmission to N and move the T/C lever.
As long as the hubs are unlocked there is no mechanical connection between the road wheels and the axles. Without that connection, there is no force transmitted in either direction (wheels to drivetrain or drivetrain to wheels). So no undue load or strain on the front drivetrain from the wheels and no power to the wheels from the drivetrain
All you are doing is spinning the driveshaft and axles in their bearings. You are probably increasing your fuel consumption about .01 mpg.
What model is the T/C anyway - NP205, correct? Get that info and post.
I think I skimmed over this:
I have no linkage in it I put it in 4x4 with my hand( wich I have done before) and got it out with a small crow bar while rocking truck back and forth with my foot.
I gotta admire you man! That's hard-******-core. Sounds like something I'd do.
Maybe you should consider some kind of linkage, those 205's have a tendency to get sticky sometimes.
The strain from the rear drive needs to be released - usually just putting the tranny in N will do it. Maybe consider lifting the rear end with a jack just enough so that the tires are clear of the ground?