Neck Wrap Hot Pack Tutorial
A neck wrap (aka rice sock) is an easy and wonderful gift to make for those in your life as well as a near necessity to have on hand for your own home. It makes a great gift for those needing relaxation and to reduce stress, for those with aches and pains from a hard day’s work, as well as for those with arthritis.
This tutorial will take you through all the steps to make my version of the neck wrap and you may even be able to have this done in less than an hour. PLUS, once you’ve made this you can adapt it to other sizes to fit your needs 😃, making it super versatile. At the end I even share some different filling options I learned about… needless to say, I will be playing with different fillings for my next go round, and my chickens will be getting the remainder of my flax seeds to munch on 😅.
A quick warning: This is a long blog post, but jam-packed with information, so though it may take you a few minutes I think it’s definitely worth the read, and the information is relevant to the project, not me caterwauling on about nothing 😅.
This blog may contain affiliate links. That means that if you make a purchase after clicking on a link, I may earn a small commission at no extra cost to you. All opinions about products are my own and I will never recommend products that I have not or would not use myself. Thanks for supporting Essentially Loved!
Gathering Supplies
Neck Wrap Supplies:
10 x 20” Cotton Muslin (wrap)
11 x 21” Print Fabric (wrap cover)
5 x 1.5” Cotton Muslin (handle - optional)
100% Cotton Thread
~3 cups Rice or Filling of choice… read to the end for more info 😊
½-1 cup Dried Herbs for scent (optional)
Sewing Supplies:
Sewing Machine with power cord and foot pedal
Sewing Machine Needle: 80 Microtex or Universal
Rotary Cutter and Cutting Mat
Iron and Ironing Board or Mat
Acrylic Ruler: 12½” square or 6½ x 24½”
Pins
Point Turner or Chopstick
¼” Foot or Walking Foot with ¼” markings
Fabric Scissors
Additional Supplies for Filling:
2 qt bowl
Funnel
Measuring cup
Supply Specifics
Muslin – a good quality cotton muslin with tight weave (higher thread count) will be your friend for this project. The tighter weave will do a couple things A) contain whatever filling you decide upon and B) I think this is most important, it will last longer as it’s sturdier.
Why muslin? Muslin is an undyed, unbleached cotton, because it has been less processed than printed cottons it is less expensive—less time and money put in means less expensive to produce, which saves you money. Since the muslin will be unseen it’s a great place to save some money 😃.
Print Fabric – since this is for the cover pick something enjoyable and “pretty” that will bring a smile to your face when you see it (or the giftee). I recommend a natural fiber fabric like cotton, cotton flannel, linen, or wool versus a synthetic fabric. A) synthetic cannot go in the microwave. Period! So no accidents (by spouse or kids 😅. B) The healthfulness of natural fibers is an aspect I appreciate, especially when I’m not feeling well—this could be a whole conversation for another day 😉.
Cotton Thread – why? Well, because we are putting the bag in the microwave and polyester melts, so natural fibers only… your microwave will thank you later 😁.
The Filling - rice vs…??? Read to the end of this to see some alternatives to rice for the filling. A gal made a study of the fillings, and it was very interesting to read aaaalllll of the possible options, so I’ll be curious to hear what you decide on. Some of the filling options are expensive, some less accessible, others were stinky when microwaved, others didn’t retain the heat well, and still others didn’t last long with repeated use.
Scented Filling – dried lavender buds, rose petals, and chamomile flowers may all give a relaxing scent; peppermint leaves may also be calming; and cinnamon or cassia chips, chopped ginger root, and whole cloves although spicier may help boost your immune system (and smell like the holidays 😌). These are all wonderful options to add in for an extra personal touch if you’re giving as a gift. The spices can be found in your local grocery store (you don’t want powder, so be sure to grab the whole or chopped version) and a natural grocery store or herb shop should have the other herb/flower options. 😃 Don’t forget these are optional, so if you decide to not use them replace their amount with your regular filler.
Covered or Un-Covered…That is the question.
Should you make it once with the print only or make the inside and a cover? This is a great question! Personally, I don’t think I would make another one without a cover because I have boys… and they can be dirty and greasy 😆, but to be fair most women wear makeup and if you’re putting the wrap over your eyes, it’ll probably get makeup on it. With the cover I can slip it off and toss it in for a wash, you could even have a backup cover if yours gets used often.
I made this cover pretty simple—no fancy tools needed for snaps or velcro or anything. I did say “pretty simple” because I did make it with French seams, so fraying wouldn’t ever be an issue with all it’s usage. 😊Sometimes it’s those little details that make a difference.
Heating & Cooling
I would LOVE to get rid of my microwave (I would need an oven with a warming space though 😄), but am pretty over my microwave, so I was curious about alternatives to heating the wrap up in the microwave. Good news! I found some!!!
There were a couple alternatives that made me laugh… like soak it in boiling water, so the rice heats up (cooks and becomes mushy 🤣) … suuuure let me just put that slimy sack on my neck for a while 🥴, not to mention it would have to be refilled with every use. No Thank You 😝! Let’s make a reusable version, shall we? 😄
A few heating options include the oven (including the toaster oven), the dryer, and the obvious microwave. For cooling the freezer is always an option 😃.
* As with any appliance, times and temperatures may vary depending on your appliance, so start low on times and temps and work your way up to figure out what works best for your appliance (and filling).
Microwaving it for 30-45 seconds until hot enough, no longer than 3 min; flipping every 30 seconds may be beneficial for more even heating.
Oven1 heating can be done with wrap on a tray, not directly on the oven rack. There are three options with oven heating.
* Turn oven on to 350° for 10-15 min, standing by to monitor for burning—no family distractions allowed 😅.
* Turn on 200° for 30 min, also standing by to monitor.
* Heat oven to 350°, then turn off and put sock in; this one doesn’t need monitoring. Yay!
Dryer heating although potentially annoying with the thumping around as it tumbles around the drum. The directions didn’t specify time to heat this way, but I imagine 20 min on high should be sufficient. The nice thing about using the dryer is the filling should all be fairly evenly heated as it tumbles 😃.
A final tip I kept reading repeatedly was to add a cup of water to oven or microwave when heating to help prevent the filling from drying out or scorching, which may also prolong the filling’s life inside the wrap if it’s a seed, nut, or berry. This water tip was a new one for me as I’ve never used a humidifier for heating or even heard of it until now.
Also, the length of time to warm/cool will be dependent upon the amount of filling in the neck wrap as well as the filling used. Some fillings take longer to heat but will hold the heat longer and others will be the opposite of that, so keep that in mind when you are making and heating your neck wrap 😊.
For cooling in the freezer put the wrap in there for approximately 45 minutes before using as a cold wrap.
Benefits
There are more benefits to using a heating or cooling wrap than I had thought about, so here is a more complete list than I originally known…
Migraines; Aches & Pains for muscles and joints; Pregnancy for all those aches and pains as the body adjusts to carrying a child; plain old Warmth, think of tootsie 🦶🏻 warmers under blankets by the fire or under the bed covers before you crawl in at night (at least it’ll keep the husband from yelping as your frozen toes snuggle up against his legs 😂); a wonderfully soothing way to help relieve those Monthly Cramps; a Hot Compress to lay over poultices, layered essential oils, or other natural remedies to help push the goodness from the plants into the body deeper to help with recovery; make a mini version as Hand Warmers while out in the cold; and last but not least use it as a Cool Night’s Sleeping Buddy for those hot summers as well as those wonderful “personal summers”2.
Cautions
A couple of cautions to be aware of is the wrap can get too hot; if that’s the case add another protective layer like a towel between you and the wrap until it cools down enough for direct contact. We don’t want actual burns because it was too hot!!
Another caution is Do Not SOAK in water to heat 🤦🏻♀️️, not only would this make an absolute mess, but it could potentially ruin the neck wrap. The only thing that should be washable with this wrap is the cover.
Possible Fillings
Before we get into sewing instructions, I wanted to share some new-to-me intel on fillings3. I was surprised at some of the possibilities and though I haven’t tried most of them, there are a few that piqued my interest for future usage, I have colored the “Yes” of those ones I feel have the most potential. I don’t have all the boxes filled in as not all information was given, but I’ll at least make an ending recommendation for you. Something to consider is to mix a couple filling options for better feel and/or heat retention.
If you’d like to experiment yourself with the different fillings sew together two 5” squares together and use them as handwarmers. After experimenting they will make great gifts! 😃
Cherry Pit thoughts and considerations: Would crushed pits work better for smaller heat packs? Would crushed cherry pits last as long as whole pits, heat-wise?
A note about Cherry Pits, I did a lot of reading about cherry pits and their potential to release cyanide. In my reading on PubMed, I am under the impression the only way to release the cyanide (for us common folk with good intentions 😉) is through the enzymes and acids in the mouth and stomach that react with the pits to create the poisonous cyanide, so in terms of using it for a neck wrap I feel we are very safe—just don’t eat them 😅.
One last reminder: different fillings will take different amounts of time to heat and cool, so start low and slow to figure out what works best for your kitchen.
Handle Sewing Directions (optional)
Once your fabrics are cut to size, we’ll start with the optional handle 😊. If you’re not making a handle for your wrap skip down to the Insert Sewing Directions ⬇️ section below.
Fold the muslin fabric in half lengthwise and press with a hot iron.
Unfold it and refold the edges in toward the middle. And press. You’ll have three creases at this point.
Keeping the edges folded in, fold it back in half and re-press.
Sew and 1/8” seam along the “open” side to secure it closed. An optional 1/8” seam may also be sewn on the other side, so it look symmetrical.
Don’t mind my skipped stitches…I changed my needle and re-sewed it. 😅
You may cut this down to a size you want. I shortened mine to about 4-4½”.
Insert Sewing Directions
Fold the 10 x 20” muslin fabric in half lengthwise. Pin aligned edges if needed.
If you made a handle… Insert the handle on the INSIDE of one end of the halved muslin, so the ends stick out just slightly. Pin the handle ends in place.
Sew a ¼” seam around the raw edges of the muslin being sure to leave a 2-2½” opening at the opposite end from the handle.
- Be sure to backstitch at the beginning of the seam, both sides of the top holes.
- Be sure to sew a ½-¾” seam on the other side of the top, leaving the filling hole in the top middle of the insert.
Trim the corners to reduce bulk when turning.
- Be sure not to cut across the seam.
Turn the insert right side out. Pushing out the corners with a point turner or chopstick.
Press the insert with a hot iron.
Press the opening flat now to make it easier to sew together later.
Sew a 1/8” seam all the way around the insert, leaving the opening un-sewn. This helps reinforce the stitching, so no seams rip open, nor does the handle come out.
To help keep the filling where you want it, instead of gravity controlling it you can sew ½-¾” seams at the ½ and ¼ sections of the insert.
- Fold the insert in half—short end to short end, and finger press or iron.
- Open the fold and fold the ends in to the center fold and press.
- Then sew ½-¾” seams parallel to the short side of the insert.
This completes the insert! 😃
Cover Directions
I wanted to make the cover extra special and easy to manage long-term, so the directions are for a modified French seam, which will enclose the raw edges to reduce fraying and give it a more finished touch.
Start by pressing an ¼” seam, with wrong sides together, along one 11” side of the printed fabric.
Unfold it and fold the edge in toward the pressed edge. Press the new fold. You’ll have two creases at this point.
Re-fold the small edge in and then fold again to fully enclose the raw edge. Press well.
Sew a seam approximately down the middle of the folds to secure the folds permanently.
Fold the fabric lengthwise, right sides together (with the folded seam outside). Pin the raw edges together as needed.
Sew an 1/8” seam on the side and bottom, being sure to backstitch at the beginning and end.
Trim the corners to reduce bulk when turning.
- Be sure not to cut across the seam.
Turn the cover right side out. Pushing out the corners with a point turner or chopstick.
Press the cover with a hot iron, being sure the seam is opened all the way.
Sew a generous 1/8” seam around the two edges again to enclose the raw edges.
- Be sure to backstitch at the beginning and end to secure the thread.
Yay! Your insert and cover are complete!! 🥳
Finishing Directions
Time for filling! 😃
If you’re going to skip the scented filling skip down to the 2nd step.
Mix the filling together with the scented herbs/spices in the 2 qt. bowl. Using your hand to thoroughly mix is easiest and quick. It’s dry, so no mess, but will leave your hand smelling nice 😁.
Fit the funnel spout into the hole of the insert.
Using the measuring cup, scoop the filling into the funnel and shake the filling down to the bottom of the insert.
Continue filling with the 3-4 cups of filling.
When you think it’s about right
- Hold the opened end shut with your hand.
- Shake the filling evenly throughout the insert keeping a secure hold.
- Try the insert on your neck or wherever you might most use it.
Adjust as needed with more or less filling.
When it’s to your liking shake the filing down to the bottom again.
Then sew the insert closed starting and ending ½-1” before and past the opening, being sure to backstitch.
Slip filled and sealed insert into cover.
Voilà! You’re Neck Wrap aka Rice Sock is Finished! 🥳
Enjoy! 🙏🏻
Thank you so much for joining me in making the Neck Wrap Hot Pack! I would love to know how it worked for you.
If you like this post, you may find these ones interesting as well:
- Envelope Pillow Cover Tutorial
- The Why and How of Self Care
- Quick Heart Block Tutorial
- Quilt Blocks for Beginning Quilters Reference Guide
- Casserole Hot Pad
Warmth & Love,
💜 Tracy
PS. If you made this Neck Wrap and love it, I would love if you shared your thoughts and gave it “a 5 star review” in the comments! Also, tag me on Facebook or Instagram @EssentiallyLovedQuilter with #neckwraptutorial.
PPS. This blog may contain affiliate links. That means that if you make a purchase after clicking on a link, I may earn a small commission at no extra cost to you. All opinions about products are my own and I will never recommend products that I have not or would not use myself. Thanks for supporting Essentially Loved!
PPPS. I am not a doctor. The contents of this blog are made available via Essentially Loved LLC through Essentially Loved Bits and Essentially Loved Quilts and are for informational purposes only. This blog is not medical advice and cannot be substituted for professional medical advice, diagnosis, or treatment. If you have questions or concerns about your health, please seek a qualified medical professional. If you think you may be suffering from any medical condition, you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information provided by Essentially Loved LLC, Essentially Loved Quilts, or Essentially Loved Bits. Reliance on any information provided by this blog or website is solely your own risk.