The long is the most versatile and popular size hot pack! It is great for the neck and shoulder area. It can also be used across the abdomen, up the spine, wrapping around a knee or foot. Many chiropractors, massage therapists and physiotherapists recommend using this product to keep muscles relaxed and loose in between visits and help with injury relief. Approximate Size: 5.5” x 28” - and is sewn into 4 pockets FOR HOT: Microwave for 30 seconds increments. FOR COLD: Place in plastic bag, freeze. Heavenly Hot Packs are fantastic when heated up, or tossed in the freezer for some cooling effects. The hot packs are filled with jasmine rice, which retains heat for lengthy periods of time without causing any odor or allergens. The rice is great filler ensuring the hot pack can contour to your body and is not rough or stiff. The fabric choices chosen are flannel because of the softness and durability of the fabric. Cleaning Instructions: simply spot wash with a damp cloth or baby wipe. You cannot actually wash your hot pack as the rice will disintegrate. Rest assured, any germs that the hot pack does accumulate, die in the microwave because of the heat it produces.