I just did the stretching exercise. What I used is an empty smuckers jelly glass jar. I filled it with hot water from the tap so that there is constant heat when my member is on top of the jar. I couldn’t get a really powerful stretch because my head would slowly slip out of my grip. I tried using a tshirt to help me, but it just hurt because of the chaffing. I think I will use baby powder next time.
For my warm up and warm down I just use a re-usable cold&hot compress pack. It is a plastic pouch with a blue gel inside. You can heat it up in the microwave and use it to warm your member.