I'd start with a pair of grips/pliers to give a bit more leverage. With use they should free up.
If that doesn't work, time to service them. Doesn't look complex (plenty of you tube vids - search for Aisin locking hub service), or find a 4x4 specialist.
In general, to use the 4x4 -
1. Lock hubs (when fixed!)
2. Press the 4x4 button on dash. This locks the transfer case (front/rear). I've always done this stationary.
3. Drive
Don't use 4x4 on dry roads. You get all sorts of forces building up in the drive train that will cause excessive wear and damage. Having the hubs locked 'just in case' is fine, but not the transfer box.
4. If you need low gearing for anything use the little lever on the floor to switch to low range. It will only move when the 4x4 button is engaged. You'll move very slowly
Sometimes it takes a few seconds of movement for 4x4 to engage/disengage (you'll see a light on the dash). This is normal.
Enjoy!