2.5 lb Cotton Round. Remove from Plastic bag before use... Used for Hot & Cold Therapy for aching muscles or apply after soaking briefly in warm water (100-105F) & place on aching muscles, cover with dry towel... May also be used in shower after washing to re-mineralize & soften skin (Just wet & glide over body). Ring out & let dry after use... For Cold Therapy, place in freezer for approx. one hour before use... For Heat Therapy, place on rack in oven or convection oven preheated to approx. 200 degrees. Place on rack for approx. 5 minutes. Use oven mitt to remove from oven & knead pad until temperature is okay for skin contact without burning*... Alternate method for heating: Place pad into ziploc style baggie and place in sauce pan of boiling water for approx. 5 minutes. Carefully remove from pan & bag and only place on skin after temperature has cooled to approx 100-105F degrees... *Use thermometer to check temperature of pad to prevent skin burns.