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1) For safety, microwave on high for 1 minute 30 seconds the very first time you use the wrap.
2) If not hot enough, microwave for 2 minutes the next time, then 2 minutes and 30 seconds, then 3 minutes, then 3 minutes and 30 seconds (max heating time).
3) Allow your wrap to cool to room temp before heating again.
1) Place in large ziplock bag and keep in freezer for at least 4 hours prior to use.
2) Expect 8-10 minutes of gentle cool therapy per freezing cycle.