id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery01200
|
Stretching
|
Increases flexibility and reduces injury risk.
| 28 |
Morning
|
recovery01201
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 24 |
Morning
|
recovery01202
|
Sleep
|
Essential for hormonal balance and recovery.
| 10 |
Post-workout
|
recovery01203
|
Stretching
|
Increases flexibility and reduces injury risk.
| 10 |
Morning
|
recovery01204
|
Sleep
|
Essential for hormonal balance and recovery.
| 5 |
Before Sleep
|
recovery01205
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 5 |
Post-workout
|
recovery01206
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Evening
|
recovery01207
|
Hydration
|
Helps replenish fluids and optimize performance.
| 30 |
Post-workout
|
recovery01208
|
Sleep
|
Essential for hormonal balance and recovery.
| 18 |
Morning
|
recovery01209
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Evening
|
recovery01210
|
Sleep
|
Essential for hormonal balance and recovery.
| 25 |
Post-workout
|
recovery01211
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Post-workout
|
recovery01212
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Post-workout
|
recovery01213
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Post-workout
|
recovery01214
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 27 |
Before Sleep
|
recovery01215
|
Sleep
|
Essential for hormonal balance and recovery.
| 17 |
Post-workout
|
recovery01216
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Evening
|
recovery01217
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 18 |
Before Sleep
|
recovery01218
|
Stretching
|
Increases flexibility and reduces injury risk.
| 17 |
Post-workout
|
recovery01219
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Evening
|
recovery01220
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Post-workout
|
recovery01221
|
Stretching
|
Increases flexibility and reduces injury risk.
| 10 |
Before Sleep
|
recovery01222
|
Hydration
|
Helps replenish fluids and optimize performance.
| 22 |
Post-workout
|
recovery01223
|
Hydration
|
Helps replenish fluids and optimize performance.
| 7 |
Morning
|
recovery01224
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 18 |
Post-workout
|
recovery01225
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 15 |
Before Sleep
|
recovery01226
|
Stretching
|
Increases flexibility and reduces injury risk.
| 18 |
Morning
|
recovery01227
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 13 |
Morning
|
recovery01228
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Evening
|
recovery01229
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Post-workout
|
recovery01230
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Before Sleep
|
recovery01231
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 29 |
Before Sleep
|
recovery01232
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 15 |
Before Sleep
|
recovery01233
|
Stretching
|
Increases flexibility and reduces injury risk.
| 14 |
Evening
|
recovery01234
|
Sleep
|
Essential for hormonal balance and recovery.
| 25 |
Evening
|
recovery01235
|
Stretching
|
Increases flexibility and reduces injury risk.
| 18 |
Morning
|
recovery01236
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 24 |
Post-workout
|
recovery01237
|
Sleep
|
Essential for hormonal balance and recovery.
| 18 |
Morning
|
recovery01238
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Morning
|
recovery01239
|
Stretching
|
Increases flexibility and reduces injury risk.
| 7 |
Evening
|
recovery01240
|
Sleep
|
Essential for hormonal balance and recovery.
| 14 |
Before Sleep
|
recovery01241
|
Sleep
|
Essential for hormonal balance and recovery.
| 6 |
Evening
|
recovery01242
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 22 |
Morning
|
recovery01243
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Before Sleep
|
recovery01244
|
Hydration
|
Helps replenish fluids and optimize performance.
| 14 |
Evening
|
recovery01245
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 22 |
Evening
|
recovery01246
|
Sleep
|
Essential for hormonal balance and recovery.
| 17 |
Post-workout
|
recovery01247
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 8 |
Before Sleep
|
recovery01248
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Before Sleep
|
recovery01249
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 11 |
Evening
|
recovery01250
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 18 |
Morning
|
recovery01251
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Post-workout
|
recovery01252
|
Sleep
|
Essential for hormonal balance and recovery.
| 14 |
Before Sleep
|
recovery01253
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Post-workout
|
recovery01254
|
Sleep
|
Essential for hormonal balance and recovery.
| 9 |
Post-workout
|
recovery01255
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Post-workout
|
recovery01256
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Evening
|
recovery01257
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 6 |
Morning
|
recovery01258
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 24 |
Post-workout
|
recovery01259
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Evening
|
recovery01260
|
Hydration
|
Helps replenish fluids and optimize performance.
| 16 |
Morning
|
recovery01261
|
Hydration
|
Helps replenish fluids and optimize performance.
| 16 |
Post-workout
|
recovery01262
|
Stretching
|
Increases flexibility and reduces injury risk.
| 21 |
Before Sleep
|
recovery01263
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Evening
|
recovery01264
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Post-workout
|
recovery01265
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Before Sleep
|
recovery01266
|
Stretching
|
Increases flexibility and reduces injury risk.
| 7 |
Morning
|
recovery01267
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Evening
|
recovery01268
|
Sleep
|
Essential for hormonal balance and recovery.
| 5 |
Evening
|
recovery01269
|
Hydration
|
Helps replenish fluids and optimize performance.
| 6 |
Before Sleep
|
recovery01270
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 27 |
Evening
|
recovery01271
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Morning
|
recovery01272
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 15 |
Morning
|
recovery01273
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 21 |
Morning
|
recovery01274
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Evening
|
recovery01275
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Morning
|
recovery01276
|
Hydration
|
Helps replenish fluids and optimize performance.
| 16 |
Morning
|
recovery01277
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Evening
|
recovery01278
|
Stretching
|
Increases flexibility and reduces injury risk.
| 26 |
Morning
|
recovery01279
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 22 |
Post-workout
|
recovery01280
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Evening
|
recovery01281
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Before Sleep
|
recovery01282
|
Hydration
|
Helps replenish fluids and optimize performance.
| 30 |
Post-workout
|
recovery01283
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 28 |
Evening
|
recovery01284
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 19 |
Morning
|
recovery01285
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Evening
|
recovery01286
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 15 |
Evening
|
recovery01287
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Evening
|
recovery01288
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 21 |
Morning
|
recovery01289
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 13 |
Before Sleep
|
recovery01290
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Morning
|
recovery01291
|
Hydration
|
Helps replenish fluids and optimize performance.
| 26 |
Morning
|
recovery01292
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 22 |
Evening
|
recovery01293
|
Hydration
|
Helps replenish fluids and optimize performance.
| 12 |
Morning
|
recovery01294
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Evening
|
recovery01295
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Morning
|
recovery01296
|
Sleep
|
Essential for hormonal balance and recovery.
| 27 |
Morning
|
recovery01297
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Before Sleep
|
recovery01298
|
Sleep
|
Essential for hormonal balance and recovery.
| 28 |
Before Sleep
|
recovery01299
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Evening
|
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