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For all-over comfort - you can use this hot or cold body wrap for your neck, shoulder, back or legs! Soothes sore muscles and relieves tension. For Cold Use: Place body wrap in freezer for an hour or until the desired temperature is achieved. Do not allowed gel beads to freeze. Fit the wrap around desire area and adjust accordingly. 4" x 24" with loops on each end of wrap For Warm Use: Place body wrap in microwave for 10-30 seconds intervals as needed to reach desired temperature. Do not overheat as it may damage or destroy the product. Fit the wrap around desire area and adjust accordingly.