TO USE COLD:Reusable Hot/Cold Pack should be stored flat in freezer for at least 2 hours before using, Do not apply directly on skin ,always place inside the terry towelling cover provided.                                                                                   TO USE HOT:MICROWAVE METHOD:Place flattened pacl in the microwave,Heat on high for50 seconds and then stand for 50 seconds, if more heat is required reheat in 10 second increments, with equal standing time between each heating session.                                                                                                                                  HOT WATER METHOD:Bring a large pan of water to the boil and remove from heat,Place the hot/cpld Pack in he pan for 7-10 minutes, or until pack achieves therapeutic temperature.