id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery09100
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 29 |
Before Sleep
|
recovery09101
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Morning
|
recovery09102
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Morning
|
recovery09103
|
Stretching
|
Increases flexibility and reduces injury risk.
| 19 |
Morning
|
recovery09104
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Morning
|
recovery09105
|
Stretching
|
Increases flexibility and reduces injury risk.
| 7 |
Evening
|
recovery09106
|
Sleep
|
Essential for hormonal balance and recovery.
| 25 |
Evening
|
recovery09107
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Post-workout
|
recovery09108
|
Hydration
|
Helps replenish fluids and optimize performance.
| 13 |
Post-workout
|
recovery09109
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Evening
|
recovery09110
|
Hydration
|
Helps replenish fluids and optimize performance.
| 7 |
Before Sleep
|
recovery09111
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Post-workout
|
recovery09112
|
Stretching
|
Increases flexibility and reduces injury risk.
| 16 |
Evening
|
recovery09113
|
Sleep
|
Essential for hormonal balance and recovery.
| 30 |
Morning
|
recovery09114
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Post-workout
|
recovery09115
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 30 |
Evening
|
recovery09116
|
Sleep
|
Essential for hormonal balance and recovery.
| 28 |
Before Sleep
|
recovery09117
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Evening
|
recovery09118
|
Stretching
|
Increases flexibility and reduces injury risk.
| 5 |
Morning
|
recovery09119
|
Sleep
|
Essential for hormonal balance and recovery.
| 13 |
Post-workout
|
recovery09120
|
Hydration
|
Helps replenish fluids and optimize performance.
| 14 |
Morning
|
recovery09121
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 24 |
Evening
|
recovery09122
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Before Sleep
|
recovery09123
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 27 |
Evening
|
recovery09124
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 15 |
Post-workout
|
recovery09125
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 29 |
Post-workout
|
recovery09126
|
Sleep
|
Essential for hormonal balance and recovery.
| 13 |
Before Sleep
|
recovery09127
|
Sleep
|
Essential for hormonal balance and recovery.
| 5 |
Post-workout
|
recovery09128
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 30 |
Before Sleep
|
recovery09129
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Morning
|
recovery09130
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Post-workout
|
recovery09131
|
Sleep
|
Essential for hormonal balance and recovery.
| 12 |
Evening
|
recovery09132
|
Sleep
|
Essential for hormonal balance and recovery.
| 29 |
Evening
|
recovery09133
|
Stretching
|
Increases flexibility and reduces injury risk.
| 28 |
Post-workout
|
recovery09134
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 17 |
Evening
|
recovery09135
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Morning
|
recovery09136
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Before Sleep
|
recovery09137
|
Stretching
|
Increases flexibility and reduces injury risk.
| 28 |
Morning
|
recovery09138
|
Stretching
|
Increases flexibility and reduces injury risk.
| 12 |
Evening
|
recovery09139
|
Sleep
|
Essential for hormonal balance and recovery.
| 12 |
Evening
|
recovery09140
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Morning
|
recovery09141
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 13 |
Post-workout
|
recovery09142
|
Stretching
|
Increases flexibility and reduces injury risk.
| 8 |
Post-workout
|
recovery09143
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Evening
|
recovery09144
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Post-workout
|
recovery09145
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Evening
|
recovery09146
|
Sleep
|
Essential for hormonal balance and recovery.
| 17 |
Before Sleep
|
recovery09147
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 28 |
Before Sleep
|
recovery09148
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 22 |
Morning
|
recovery09149
|
Sleep
|
Essential for hormonal balance and recovery.
| 24 |
Before Sleep
|
recovery09150
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Post-workout
|
recovery09151
|
Hydration
|
Helps replenish fluids and optimize performance.
| 8 |
Before Sleep
|
recovery09152
|
Hydration
|
Helps replenish fluids and optimize performance.
| 22 |
Evening
|
recovery09153
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Post-workout
|
recovery09154
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Before Sleep
|
recovery09155
|
Sleep
|
Essential for hormonal balance and recovery.
| 18 |
Post-workout
|
recovery09156
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Before Sleep
|
recovery09157
|
Sleep
|
Essential for hormonal balance and recovery.
| 10 |
Post-workout
|
recovery09158
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Before Sleep
|
recovery09159
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 8 |
Evening
|
recovery09160
|
Sleep
|
Essential for hormonal balance and recovery.
| 12 |
Morning
|
recovery09161
|
Sleep
|
Essential for hormonal balance and recovery.
| 13 |
Evening
|
recovery09162
|
Hydration
|
Helps replenish fluids and optimize performance.
| 25 |
Post-workout
|
recovery09163
|
Sleep
|
Essential for hormonal balance and recovery.
| 25 |
Morning
|
recovery09164
|
Hydration
|
Helps replenish fluids and optimize performance.
| 22 |
Before Sleep
|
recovery09165
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Before Sleep
|
recovery09166
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Morning
|
recovery09167
|
Hydration
|
Helps replenish fluids and optimize performance.
| 30 |
Morning
|
recovery09168
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Evening
|
recovery09169
|
Stretching
|
Increases flexibility and reduces injury risk.
| 30 |
Post-workout
|
recovery09170
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 8 |
Evening
|
recovery09171
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 15 |
Evening
|
recovery09172
|
Hydration
|
Helps replenish fluids and optimize performance.
| 9 |
Post-workout
|
recovery09173
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 14 |
Post-workout
|
recovery09174
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 15 |
Evening
|
recovery09175
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Morning
|
recovery09176
|
Hydration
|
Helps replenish fluids and optimize performance.
| 15 |
Post-workout
|
recovery09177
|
Hydration
|
Helps replenish fluids and optimize performance.
| 14 |
Evening
|
recovery09178
|
Sleep
|
Essential for hormonal balance and recovery.
| 22 |
Before Sleep
|
recovery09179
|
Hydration
|
Helps replenish fluids and optimize performance.
| 26 |
Before Sleep
|
recovery09180
|
Hydration
|
Helps replenish fluids and optimize performance.
| 22 |
Morning
|
recovery09181
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 27 |
Evening
|
recovery09182
|
Stretching
|
Increases flexibility and reduces injury risk.
| 21 |
Before Sleep
|
recovery09183
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 19 |
Post-workout
|
recovery09184
|
Sleep
|
Essential for hormonal balance and recovery.
| 17 |
Before Sleep
|
recovery09185
|
Stretching
|
Increases flexibility and reduces injury risk.
| 8 |
Post-workout
|
recovery09186
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 11 |
Morning
|
recovery09187
|
Sleep
|
Essential for hormonal balance and recovery.
| 30 |
Post-workout
|
recovery09188
|
Hydration
|
Helps replenish fluids and optimize performance.
| 5 |
Morning
|
recovery09189
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Morning
|
recovery09190
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 29 |
Morning
|
recovery09191
|
Hydration
|
Helps replenish fluids and optimize performance.
| 22 |
Post-workout
|
recovery09192
|
Stretching
|
Increases flexibility and reduces injury risk.
| 11 |
Evening
|
recovery09193
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 30 |
Morning
|
recovery09194
|
Sleep
|
Essential for hormonal balance and recovery.
| 13 |
Before Sleep
|
recovery09195
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Evening
|
recovery09196
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 6 |
Morning
|
recovery09197
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Evening
|
recovery09198
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Evening
|
recovery09199
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Before Sleep
|
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