How do I get my 96 ford Explorer out of 2 wheel low

If you are driving on anything but snow or ice, your four wheel drive system is under lots of tension because of wheels going at different speeds. While moving a little, put the steering to drive straight forward. Now gently back up while applying gentle pressure on the 4x4 range selector. Even try to coast a little and bump it in and out of gear to take tension off the drive train. This happens in lots of 4x4 vehicles and is somewhat to be expected. But if you're still stuck in the wrong range you may have some manual linkage or solenoid problems. Don't drive around like this or something big might break. I hope this helps.