id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery07400
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 6 |
Morning
|
recovery07401
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Evening
|
recovery07402
|
Stretching
|
Increases flexibility and reduces injury risk.
| 19 |
Before Sleep
|
recovery07403
|
Sleep
|
Essential for hormonal balance and recovery.
| 22 |
Morning
|
recovery07404
|
Sleep
|
Essential for hormonal balance and recovery.
| 19 |
Evening
|
recovery07405
|
Sleep
|
Essential for hormonal balance and recovery.
| 19 |
Evening
|
recovery07406
|
Hydration
|
Helps replenish fluids and optimize performance.
| 15 |
Post-workout
|
recovery07407
|
Sleep
|
Essential for hormonal balance and recovery.
| 14 |
Morning
|
recovery07408
|
Sleep
|
Essential for hormonal balance and recovery.
| 28 |
Before Sleep
|
recovery07409
|
Sleep
|
Essential for hormonal balance and recovery.
| 13 |
Evening
|
recovery07410
|
Sleep
|
Essential for hormonal balance and recovery.
| 17 |
Before Sleep
|
recovery07411
|
Stretching
|
Increases flexibility and reduces injury risk.
| 16 |
Before Sleep
|
recovery07412
|
Sleep
|
Essential for hormonal balance and recovery.
| 18 |
Morning
|
recovery07413
|
Hydration
|
Helps replenish fluids and optimize performance.
| 26 |
Before Sleep
|
recovery07414
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 29 |
Post-workout
|
recovery07415
|
Hydration
|
Helps replenish fluids and optimize performance.
| 8 |
Morning
|
recovery07416
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Before Sleep
|
recovery07417
|
Stretching
|
Increases flexibility and reduces injury risk.
| 16 |
Post-workout
|
recovery07418
|
Sleep
|
Essential for hormonal balance and recovery.
| 5 |
Evening
|
recovery07419
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Before Sleep
|
recovery07420
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 13 |
Morning
|
recovery07421
|
Sleep
|
Essential for hormonal balance and recovery.
| 14 |
Before Sleep
|
recovery07422
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Before Sleep
|
recovery07423
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 27 |
Post-workout
|
recovery07424
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Morning
|
recovery07425
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 20 |
Before Sleep
|
recovery07426
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Post-workout
|
recovery07427
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 21 |
Morning
|
recovery07428
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Post-workout
|
recovery07429
|
Stretching
|
Increases flexibility and reduces injury risk.
| 30 |
Before Sleep
|
recovery07430
|
Stretching
|
Increases flexibility and reduces injury risk.
| 5 |
Morning
|
recovery07431
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 15 |
Evening
|
recovery07432
|
Hydration
|
Helps replenish fluids and optimize performance.
| 6 |
Before Sleep
|
recovery07433
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 28 |
Post-workout
|
recovery07434
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 11 |
Evening
|
recovery07435
|
Sleep
|
Essential for hormonal balance and recovery.
| 25 |
Morning
|
recovery07436
|
Sleep
|
Essential for hormonal balance and recovery.
| 24 |
Post-workout
|
recovery07437
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Before Sleep
|
recovery07438
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Post-workout
|
recovery07439
|
Sleep
|
Essential for hormonal balance and recovery.
| 9 |
Morning
|
recovery07440
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 6 |
Evening
|
recovery07441
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Morning
|
recovery07442
|
Sleep
|
Essential for hormonal balance and recovery.
| 27 |
Evening
|
recovery07443
|
Stretching
|
Increases flexibility and reduces injury risk.
| 6 |
Evening
|
recovery07444
|
Sleep
|
Essential for hormonal balance and recovery.
| 12 |
Before Sleep
|
recovery07445
|
Stretching
|
Increases flexibility and reduces injury risk.
| 28 |
Post-workout
|
recovery07446
|
Sleep
|
Essential for hormonal balance and recovery.
| 15 |
Evening
|
recovery07447
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 18 |
Evening
|
recovery07448
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 15 |
Before Sleep
|
recovery07449
|
Hydration
|
Helps replenish fluids and optimize performance.
| 5 |
Before Sleep
|
recovery07450
|
Sleep
|
Essential for hormonal balance and recovery.
| 28 |
Post-workout
|
recovery07451
|
Stretching
|
Increases flexibility and reduces injury risk.
| 5 |
Morning
|
recovery07452
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 28 |
Before Sleep
|
recovery07453
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Post-workout
|
recovery07454
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Before Sleep
|
recovery07455
|
Hydration
|
Helps replenish fluids and optimize performance.
| 26 |
Before Sleep
|
recovery07456
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Evening
|
recovery07457
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Post-workout
|
recovery07458
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 8 |
Before Sleep
|
recovery07459
|
Stretching
|
Increases flexibility and reduces injury risk.
| 11 |
Before Sleep
|
recovery07460
|
Hydration
|
Helps replenish fluids and optimize performance.
| 30 |
Morning
|
recovery07461
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Post-workout
|
recovery07462
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 12 |
Morning
|
recovery07463
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Before Sleep
|
recovery07464
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Evening
|
recovery07465
|
Hydration
|
Helps replenish fluids and optimize performance.
| 15 |
Before Sleep
|
recovery07466
|
Sleep
|
Essential for hormonal balance and recovery.
| 19 |
Post-workout
|
recovery07467
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Evening
|
recovery07468
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 7 |
Evening
|
recovery07469
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Evening
|
recovery07470
|
Sleep
|
Essential for hormonal balance and recovery.
| 20 |
Evening
|
recovery07471
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 29 |
Evening
|
recovery07472
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 15 |
Evening
|
recovery07473
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 16 |
Before Sleep
|
recovery07474
|
Hydration
|
Helps replenish fluids and optimize performance.
| 21 |
Post-workout
|
recovery07475
|
Sleep
|
Essential for hormonal balance and recovery.
| 15 |
Evening
|
recovery07476
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 11 |
Post-workout
|
recovery07477
|
Hydration
|
Helps replenish fluids and optimize performance.
| 30 |
Before Sleep
|
recovery07478
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Before Sleep
|
recovery07479
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 27 |
Before Sleep
|
recovery07480
|
Sleep
|
Essential for hormonal balance and recovery.
| 28 |
Post-workout
|
recovery07481
|
Stretching
|
Increases flexibility and reduces injury risk.
| 6 |
Morning
|
recovery07482
|
Stretching
|
Increases flexibility and reduces injury risk.
| 28 |
Before Sleep
|
recovery07483
|
Hydration
|
Helps replenish fluids and optimize performance.
| 6 |
Before Sleep
|
recovery07484
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Post-workout
|
recovery07485
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Morning
|
recovery07486
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 18 |
Evening
|
recovery07487
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Evening
|
recovery07488
|
Sleep
|
Essential for hormonal balance and recovery.
| 27 |
Before Sleep
|
recovery07489
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 13 |
Before Sleep
|
recovery07490
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 27 |
Evening
|
recovery07491
|
Stretching
|
Increases flexibility and reduces injury risk.
| 21 |
Evening
|
recovery07492
|
Stretching
|
Increases flexibility and reduces injury risk.
| 24 |
Before Sleep
|
recovery07493
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 28 |
Post-workout
|
recovery07494
|
Stretching
|
Increases flexibility and reduces injury risk.
| 12 |
Before Sleep
|
recovery07495
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Post-workout
|
recovery07496
|
Hydration
|
Helps replenish fluids and optimize performance.
| 8 |
Before Sleep
|
recovery07497
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Morning
|
recovery07498
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Post-workout
|
recovery07499
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Morning
|
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