Personal Wrap is fast and easy to use. It was designed to stretch for easy wrapping. Heat in a carousel microwave or use without heating (soothes as it absorbs the heat from your body). This wrap is a bit different from our Spa wraps. It has the same great benefits without the insert, making it flexible and easy to wrap where needed. For pain relief of arthritic wrist or hand, grab a corner between your thumb and index finger and wrap around. For "cold therapy" store in a zip lock and place in the freezer. Since there is no insert, the coldness is felt much more quickly. Use to reduce swelling from a sprain or surgery (consult a physician) 28"x5"