id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery02100
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Morning
|
recovery02101
|
Sleep
|
Essential for hormonal balance and recovery.
| 29 |
Morning
|
recovery02102
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Post-workout
|
recovery02103
|
Hydration
|
Helps replenish fluids and optimize performance.
| 25 |
Morning
|
recovery02104
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Post-workout
|
recovery02105
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Evening
|
recovery02106
|
Stretching
|
Increases flexibility and reduces injury risk.
| 6 |
Morning
|
recovery02107
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 10 |
Morning
|
recovery02108
|
Hydration
|
Helps replenish fluids and optimize performance.
| 5 |
Before Sleep
|
recovery02109
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Before Sleep
|
recovery02110
|
Stretching
|
Increases flexibility and reduces injury risk.
| 21 |
Before Sleep
|
recovery02111
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Evening
|
recovery02112
|
Stretching
|
Increases flexibility and reduces injury risk.
| 26 |
Morning
|
recovery02113
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Before Sleep
|
recovery02114
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 12 |
Evening
|
recovery02115
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 24 |
Before Sleep
|
recovery02116
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Morning
|
recovery02117
|
Stretching
|
Increases flexibility and reduces injury risk.
| 28 |
Morning
|
recovery02118
|
Stretching
|
Increases flexibility and reduces injury risk.
| 18 |
Post-workout
|
recovery02119
|
Hydration
|
Helps replenish fluids and optimize performance.
| 22 |
Evening
|
recovery02120
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 7 |
Morning
|
recovery02121
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Before Sleep
|
recovery02122
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Post-workout
|
recovery02123
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 24 |
Post-workout
|
recovery02124
|
Sleep
|
Essential for hormonal balance and recovery.
| 18 |
Morning
|
recovery02125
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Post-workout
|
recovery02126
|
Stretching
|
Increases flexibility and reduces injury risk.
| 19 |
Evening
|
recovery02127
|
Sleep
|
Essential for hormonal balance and recovery.
| 19 |
Evening
|
recovery02128
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Morning
|
recovery02129
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Morning
|
recovery02130
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Evening
|
recovery02131
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 18 |
Before Sleep
|
recovery02132
|
Stretching
|
Increases flexibility and reduces injury risk.
| 8 |
Before Sleep
|
recovery02133
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Post-workout
|
recovery02134
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 19 |
Before Sleep
|
recovery02135
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 22 |
Morning
|
recovery02136
|
Hydration
|
Helps replenish fluids and optimize performance.
| 5 |
Morning
|
recovery02137
|
Hydration
|
Helps replenish fluids and optimize performance.
| 14 |
Morning
|
recovery02138
|
Stretching
|
Increases flexibility and reduces injury risk.
| 12 |
Evening
|
recovery02139
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Post-workout
|
recovery02140
|
Stretching
|
Increases flexibility and reduces injury risk.
| 18 |
Evening
|
recovery02141
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 5 |
Morning
|
recovery02142
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 8 |
Morning
|
recovery02143
|
Hydration
|
Helps replenish fluids and optimize performance.
| 26 |
Post-workout
|
recovery02144
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Before Sleep
|
recovery02145
|
Stretching
|
Increases flexibility and reduces injury risk.
| 14 |
Morning
|
recovery02146
|
Stretching
|
Increases flexibility and reduces injury risk.
| 28 |
Evening
|
recovery02147
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 20 |
Morning
|
recovery02148
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Before Sleep
|
recovery02149
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Before Sleep
|
recovery02150
|
Sleep
|
Essential for hormonal balance and recovery.
| 30 |
Before Sleep
|
recovery02151
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Before Sleep
|
recovery02152
|
Stretching
|
Increases flexibility and reduces injury risk.
| 12 |
Post-workout
|
recovery02153
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Evening
|
recovery02154
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 29 |
Post-workout
|
recovery02155
|
Stretching
|
Increases flexibility and reduces injury risk.
| 8 |
Morning
|
recovery02156
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 12 |
Post-workout
|
recovery02157
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 29 |
Before Sleep
|
recovery02158
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 21 |
Morning
|
recovery02159
|
Hydration
|
Helps replenish fluids and optimize performance.
| 15 |
Before Sleep
|
recovery02160
|
Hydration
|
Helps replenish fluids and optimize performance.
| 6 |
Before Sleep
|
recovery02161
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 26 |
Evening
|
recovery02162
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 30 |
Post-workout
|
recovery02163
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 30 |
Morning
|
recovery02164
|
Stretching
|
Increases flexibility and reduces injury risk.
| 19 |
Evening
|
recovery02165
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Before Sleep
|
recovery02166
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Morning
|
recovery02167
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 13 |
Before Sleep
|
recovery02168
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Before Sleep
|
recovery02169
|
Stretching
|
Increases flexibility and reduces injury risk.
| 26 |
Evening
|
recovery02170
|
Sleep
|
Essential for hormonal balance and recovery.
| 28 |
Post-workout
|
recovery02171
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Evening
|
recovery02172
|
Hydration
|
Helps replenish fluids and optimize performance.
| 17 |
Post-workout
|
recovery02173
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Evening
|
recovery02174
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Morning
|
recovery02175
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Before Sleep
|
recovery02176
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Post-workout
|
recovery02177
|
Hydration
|
Helps replenish fluids and optimize performance.
| 7 |
Morning
|
recovery02178
|
Hydration
|
Helps replenish fluids and optimize performance.
| 17 |
Post-workout
|
recovery02179
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 21 |
Before Sleep
|
recovery02180
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 27 |
Morning
|
recovery02181
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Post-workout
|
recovery02182
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 8 |
Post-workout
|
recovery02183
|
Stretching
|
Increases flexibility and reduces injury risk.
| 21 |
Before Sleep
|
recovery02184
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 18 |
Morning
|
recovery02185
|
Sleep
|
Essential for hormonal balance and recovery.
| 30 |
Before Sleep
|
recovery02186
|
Sleep
|
Essential for hormonal balance and recovery.
| 9 |
Evening
|
recovery02187
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Evening
|
recovery02188
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 8 |
Evening
|
recovery02189
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Morning
|
recovery02190
|
Stretching
|
Increases flexibility and reduces injury risk.
| 8 |
Post-workout
|
recovery02191
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Morning
|
recovery02192
|
Stretching
|
Increases flexibility and reduces injury risk.
| 8 |
Post-workout
|
recovery02193
|
Sleep
|
Essential for hormonal balance and recovery.
| 15 |
Evening
|
recovery02194
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Morning
|
recovery02195
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Before Sleep
|
recovery02196
|
Sleep
|
Essential for hormonal balance and recovery.
| 22 |
Post-workout
|
recovery02197
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Post-workout
|
recovery02198
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Evening
|
recovery02199
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 29 |
Evening
|
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