Mmmm, hello self-care, how you doin'?! Weighted to bring just the right amount of pressure, this neck wrap is ready for you. Heat it up for muscle-melting tension relief or put it in the freezer for a cooling, calming treat. For Heat Therapy Fold the compress in half and place it in the microwave. Heat in 30-second increments until desired warmth is achieved but no longer than 1.5 minutes. Always test the temperature of your wrap before applying it to your skin. For Cold Therapy Store in the freezer until ready to use. The wrap can be stored in the freezer in between uses indefinitely. If you plan to heat a wrap that has been stored in the freezer, allow the wrap to come to room temperature before heating it in the microwave. Check out this item with all of its stress-relieving entourage in our Selfie Care Kit! Don't just treat your shoulders. Depuff those eyes with the In the Groove Weighted Eye Mask.