<p><b>How to Use:</b></p> <p><b>Heat Therapy:</b></p> <p>* Clean the microwave carousel firstly to remove any oil or food residue.</p> <p>*Then put on a clean, dry plate on the microwave carousel, and place the heating pads for cramps flat on the plate.</p> <p>* Microwave the heat pack microwavable for 90 sec the very first time. (For non-carousel microwaves, microwave the product for 45 sec the very first time, then rotate it 180° and microwave it another 45 sec).</p> <p>* Light touch the rice heating pad microwavable before use. If not hot enough, increase the next heating cycle by 30 sec (Be patient, do not increase the heating time by more than 30 sec).</p> <p>*Expect 20 min heat therapy</p> <p><b>DO NOT OVER HEAT!!</b></p> <p><b>Cold Therapy:</b></p> <p>*Leave the small heating pad in the freezer for 4 hours. Expect 10 min cold therapy. You can put your moist heating pad back into the freezer any time.</p> <p><b>Customer Service</b></p> <p>If there are any damages like burns, holes on the neck and shoulder heating pad, stop heating it immediately, and contact us for a firm solution.</p>