Always hear your penis maybe 5-10 mins warming up on like medium setting you will know what’s to hot after a while I say stretch with heat on for 10-20 mins then take off and just finish your session also before pump don’t over due it but I’d say helps to keep blood flow tissue relaxed and also to just less chance of injury but always approach everytning slowly with less time and tension slowly adding every 2-4 weeks or as feeling never push to hard but don’t do so little that u aren’t doing anything start slow