DIRECTIONS:HOT PACK: Place Neck Pillow in microwave and heat for 2 minutes. If needed, heat in additional 30-second intervals until desired temperature is reached. Place around neck and snap to secure position. Caution: To avoid burning the skin, check temperature with back of hand before placing around neck. COLD PACK: Spray lightly with water. Place in plastic bag in freezer for 2-3 hours.