How to Use for Cold Therapy : Twist the cap counterclockwise Pour in one-third cold water and one-third ice cubes Squeeze the excess air Turn the cap clockwise Turn ice bag upside down and firmly press on the bottom to test for leakage Let the bag sit for at least 5 minutes Wrap the cold pack with a soft towel Place the cold pack on the desired area for 15-20 minutes Pour out remaining water after use How to Use for Hot Therapy : Twist the cap counterclockwise Pour in two-thirds warm water Squeeze the excess air Turn the cap clockwise Check for leaks Let the bag sit for at least 5minutes Wrap the hot pack with a soft towel Place the hot pack on the desired area for 10-15 minutes Pour out remaining water after use Features : Ease muscles and joint pains Ideal for stomach, back ache & headaches. Relieves arthritic and rheumatic pain. Lightens pains, aches, and soreness Great for headaches Easy screw-top lid Soft exterior fabric is flexible and conforms to the body Leak proof.