Heat Wraps

Design and Instructions by Diana Trupiano

This is my husband, Mike, relaxing with the rice filled heat wrap. The wraps I've seen in the stores are filled with a combination of rice and buckwheat hulls, and sell for about $25.00.

I made this one for about $5.00.


1/2 yard of fabric, at least 36" wide (I used a simple 100% cotton, but pretty much anything will do. I've even seen them made out of fleece and flannel.)

Rice (between 5 and 8 pounds)

Sewing machine or serger





  1. Fold fabric, right sides together, matching selvedge edges. Lay on work surface and smooth with hands.

  2. Cut into an 18" square.

  3. Fold in half and round corners to form a circle.

  4. Place a 5 1/2" diameter bowl, or paper circle in the center of the fabric circle. Trace around edge.

  5. Cut straight from the outside edge to the traced circle in the center. Cut out the circle. You will now have a donut shape.

  6. Measure 3" to either side of center cut, at the outside edge, Mark.

  7. Measure 1 1/2" to either side of the center cut, at the inside edge, mark.

  8. Connect marks on both sides. Cut away fabric at marked lines. This will remove about 1/3 of the donut shape

  9. Cut to round corners at both inside and outside edges.

  10. If using sewing machine, zig zag around entire edge of both layers to stop fraying.

  11. If using a serger, fold fabric in half to find center. Serge about 3" to either side of center on outside edge of each fabric layer.

  12. Place fabric pieces together, right sides facing. On outside edge, opposite cut away area, mark 2" on either side of center. This will be the area left open for turning and filling.

  13. Stitch or serge around entire edge, leaving marked area open.

  14. Turn to the right side.

  15. Fill with rice or rice/buckwheat combination.

  16. Slip stitch opening closed.

TO HEAT: Place wrap in your microwave, and flatten evenly with your hands. Heat on high for 2 - 3 minutes. DO NOT OVER HEAT - THE RICE CAN BURN. Remove from microwave and place on shoulders around neck. The wrap will stay warm for up to 20 minutes. I use mine on my lower back too, it's great!

*This wrap is rather large. The pattern size can be reduced to suit your own needs, and filled with less rice. Heating time does not change.

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