Using your Sposh C - Shape Neck Wrap is easy. For a hot therapy session, simply heat the wrap in the microwave for a short time. Make sure to check the temperature before applying it to your neck to avoid burns. If you prefer cold therapy, place the wrap in the freezer for a couple of hours. When it's cold, take it out and use it right away. As for maintenance, keep the wrap in a dry and cool place. Don't wash it in water as it might damage the ingredients inside. If it gets dirty, you can gently wipe it with a damp cloth. Remember, this wrap is designed for external use only, so don't ingest any of the ingredients. Enjoy your relaxation time with this wonderful neck wrap!