id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery02300
|
Sleep
|
Essential for hormonal balance and recovery.
| 30 |
Morning
|
recovery02301
|
Stretching
|
Increases flexibility and reduces injury risk.
| 16 |
Post-workout
|
recovery02302
|
Sleep
|
Essential for hormonal balance and recovery.
| 10 |
Before Sleep
|
recovery02303
|
Hydration
|
Helps replenish fluids and optimize performance.
| 16 |
Before Sleep
|
recovery02304
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 15 |
Post-workout
|
recovery02305
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 16 |
Before Sleep
|
recovery02306
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 27 |
Post-workout
|
recovery02307
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Evening
|
recovery02308
|
Stretching
|
Increases flexibility and reduces injury risk.
| 11 |
Morning
|
recovery02309
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Post-workout
|
recovery02310
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 14 |
Evening
|
recovery02311
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 22 |
Morning
|
recovery02312
|
Sleep
|
Essential for hormonal balance and recovery.
| 14 |
Morning
|
recovery02313
|
Sleep
|
Essential for hormonal balance and recovery.
| 28 |
Post-workout
|
recovery02314
|
Hydration
|
Helps replenish fluids and optimize performance.
| 16 |
Before Sleep
|
recovery02315
|
Sleep
|
Essential for hormonal balance and recovery.
| 30 |
Evening
|
recovery02316
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 26 |
Morning
|
recovery02317
|
Stretching
|
Increases flexibility and reduces injury risk.
| 16 |
Morning
|
recovery02318
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Evening
|
recovery02319
|
Hydration
|
Helps replenish fluids and optimize performance.
| 22 |
Before Sleep
|
recovery02320
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Morning
|
recovery02321
|
Stretching
|
Increases flexibility and reduces injury risk.
| 7 |
Before Sleep
|
recovery02322
|
Stretching
|
Increases flexibility and reduces injury risk.
| 11 |
Post-workout
|
recovery02323
|
Hydration
|
Helps replenish fluids and optimize performance.
| 7 |
Morning
|
recovery02324
|
Sleep
|
Essential for hormonal balance and recovery.
| 28 |
Morning
|
recovery02325
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Evening
|
recovery02326
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Evening
|
recovery02327
|
Stretching
|
Increases flexibility and reduces injury risk.
| 19 |
Morning
|
recovery02328
|
Stretching
|
Increases flexibility and reduces injury risk.
| 19 |
Before Sleep
|
recovery02329
|
Sleep
|
Essential for hormonal balance and recovery.
| 24 |
Morning
|
recovery02330
|
Hydration
|
Helps replenish fluids and optimize performance.
| 26 |
Evening
|
recovery02331
|
Sleep
|
Essential for hormonal balance and recovery.
| 15 |
Before Sleep
|
recovery02332
|
Sleep
|
Essential for hormonal balance and recovery.
| 27 |
Evening
|
recovery02333
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 18 |
Before Sleep
|
recovery02334
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 18 |
Post-workout
|
recovery02335
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 19 |
Morning
|
recovery02336
|
Hydration
|
Helps replenish fluids and optimize performance.
| 23 |
Morning
|
recovery02337
|
Sleep
|
Essential for hormonal balance and recovery.
| 15 |
Before Sleep
|
recovery02338
|
Stretching
|
Increases flexibility and reduces injury risk.
| 11 |
Before Sleep
|
recovery02339
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 16 |
Evening
|
recovery02340
|
Stretching
|
Increases flexibility and reduces injury risk.
| 20 |
Evening
|
recovery02341
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 6 |
Evening
|
recovery02342
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 18 |
Evening
|
recovery02343
|
Stretching
|
Increases flexibility and reduces injury risk.
| 11 |
Before Sleep
|
recovery02344
|
Stretching
|
Increases flexibility and reduces injury risk.
| 14 |
Before Sleep
|
recovery02345
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Morning
|
recovery02346
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Evening
|
recovery02347
|
Hydration
|
Helps replenish fluids and optimize performance.
| 26 |
Before Sleep
|
recovery02348
|
Hydration
|
Helps replenish fluids and optimize performance.
| 7 |
Post-workout
|
recovery02349
|
Hydration
|
Helps replenish fluids and optimize performance.
| 14 |
Evening
|
recovery02350
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Before Sleep
|
recovery02351
|
Hydration
|
Helps replenish fluids and optimize performance.
| 23 |
Morning
|
recovery02352
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Evening
|
recovery02353
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 20 |
Evening
|
recovery02354
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Evening
|
recovery02355
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Evening
|
recovery02356
|
Sleep
|
Essential for hormonal balance and recovery.
| 5 |
Before Sleep
|
recovery02357
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Before Sleep
|
recovery02358
|
Stretching
|
Increases flexibility and reduces injury risk.
| 17 |
Before Sleep
|
recovery02359
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 5 |
Morning
|
recovery02360
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 20 |
Before Sleep
|
recovery02361
|
Hydration
|
Helps replenish fluids and optimize performance.
| 6 |
Morning
|
recovery02362
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Before Sleep
|
recovery02363
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 11 |
Before Sleep
|
recovery02364
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Evening
|
recovery02365
|
Hydration
|
Helps replenish fluids and optimize performance.
| 15 |
Evening
|
recovery02366
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Before Sleep
|
recovery02367
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 21 |
Morning
|
recovery02368
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Before Sleep
|
recovery02369
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Morning
|
recovery02370
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 26 |
Post-workout
|
recovery02371
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 7 |
Before Sleep
|
recovery02372
|
Hydration
|
Helps replenish fluids and optimize performance.
| 30 |
Post-workout
|
recovery02373
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 5 |
Before Sleep
|
recovery02374
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 5 |
Evening
|
recovery02375
|
Stretching
|
Increases flexibility and reduces injury risk.
| 19 |
Post-workout
|
recovery02376
|
Stretching
|
Increases flexibility and reduces injury risk.
| 24 |
Post-workout
|
recovery02377
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 21 |
Before Sleep
|
recovery02378
|
Hydration
|
Helps replenish fluids and optimize performance.
| 15 |
Morning
|
recovery02379
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Post-workout
|
recovery02380
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Before Sleep
|
recovery02381
|
Sleep
|
Essential for hormonal balance and recovery.
| 24 |
Post-workout
|
recovery02382
|
Hydration
|
Helps replenish fluids and optimize performance.
| 24 |
Morning
|
recovery02383
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 18 |
Morning
|
recovery02384
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Before Sleep
|
recovery02385
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Evening
|
recovery02386
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 22 |
Morning
|
recovery02387
|
Stretching
|
Increases flexibility and reduces injury risk.
| 21 |
Before Sleep
|
recovery02388
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 21 |
Before Sleep
|
recovery02389
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 8 |
Before Sleep
|
recovery02390
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Morning
|
recovery02391
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 10 |
Evening
|
recovery02392
|
Hydration
|
Helps replenish fluids and optimize performance.
| 5 |
Evening
|
recovery02393
|
Hydration
|
Helps replenish fluids and optimize performance.
| 13 |
Evening
|
recovery02394
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Before Sleep
|
recovery02395
|
Stretching
|
Increases flexibility and reduces injury risk.
| 28 |
Before Sleep
|
recovery02396
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Post-workout
|
recovery02397
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 23 |
Post-workout
|
recovery02398
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Morning
|
recovery02399
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Before Sleep
|
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