id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery09200
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 16 |
Post-workout
|
recovery09201
|
Hydration
|
Helps replenish fluids and optimize performance.
| 17 |
Evening
|
recovery09202
|
Sleep
|
Essential for hormonal balance and recovery.
| 12 |
Before Sleep
|
recovery09203
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Evening
|
recovery09204
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Before Sleep
|
recovery09205
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 8 |
Post-workout
|
recovery09206
|
Hydration
|
Helps replenish fluids and optimize performance.
| 9 |
Evening
|
recovery09207
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Before Sleep
|
recovery09208
|
Sleep
|
Essential for hormonal balance and recovery.
| 27 |
Evening
|
recovery09209
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Post-workout
|
recovery09210
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Before Sleep
|
recovery09211
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 15 |
Morning
|
recovery09212
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Post-workout
|
recovery09213
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 22 |
Evening
|
recovery09214
|
Stretching
|
Increases flexibility and reduces injury risk.
| 17 |
Before Sleep
|
recovery09215
|
Stretching
|
Increases flexibility and reduces injury risk.
| 20 |
Evening
|
recovery09216
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Before Sleep
|
recovery09217
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 5 |
Post-workout
|
recovery09218
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 7 |
Morning
|
recovery09219
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 26 |
Before Sleep
|
recovery09220
|
Hydration
|
Helps replenish fluids and optimize performance.
| 25 |
Morning
|
recovery09221
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Before Sleep
|
recovery09222
|
Stretching
|
Increases flexibility and reduces injury risk.
| 22 |
Morning
|
recovery09223
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 24 |
Evening
|
recovery09224
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Evening
|
recovery09225
|
Stretching
|
Increases flexibility and reduces injury risk.
| 22 |
Post-workout
|
recovery09226
|
Sleep
|
Essential for hormonal balance and recovery.
| 24 |
Morning
|
recovery09227
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Before Sleep
|
recovery09228
|
Sleep
|
Essential for hormonal balance and recovery.
| 25 |
Morning
|
recovery09229
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Post-workout
|
recovery09230
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Post-workout
|
recovery09231
|
Stretching
|
Increases flexibility and reduces injury risk.
| 21 |
Post-workout
|
recovery09232
|
Stretching
|
Increases flexibility and reduces injury risk.
| 8 |
Before Sleep
|
recovery09233
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Post-workout
|
recovery09234
|
Stretching
|
Increases flexibility and reduces injury risk.
| 14 |
Evening
|
recovery09235
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 16 |
Post-workout
|
recovery09236
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 29 |
Evening
|
recovery09237
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 12 |
Before Sleep
|
recovery09238
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 28 |
Evening
|
recovery09239
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 24 |
Evening
|
recovery09240
|
Hydration
|
Helps replenish fluids and optimize performance.
| 24 |
Before Sleep
|
recovery09241
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Morning
|
recovery09242
|
Stretching
|
Increases flexibility and reduces injury risk.
| 16 |
Morning
|
recovery09243
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Before Sleep
|
recovery09244
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 27 |
Before Sleep
|
recovery09245
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Morning
|
recovery09246
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Post-workout
|
recovery09247
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 22 |
Evening
|
recovery09248
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Before Sleep
|
recovery09249
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Evening
|
recovery09250
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Evening
|
recovery09251
|
Sleep
|
Essential for hormonal balance and recovery.
| 28 |
Before Sleep
|
recovery09252
|
Stretching
|
Increases flexibility and reduces injury risk.
| 16 |
Morning
|
recovery09253
|
Stretching
|
Increases flexibility and reduces injury risk.
| 17 |
Before Sleep
|
recovery09254
|
Sleep
|
Essential for hormonal balance and recovery.
| 24 |
Morning
|
recovery09255
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Post-workout
|
recovery09256
|
Stretching
|
Increases flexibility and reduces injury risk.
| 7 |
Post-workout
|
recovery09257
|
Stretching
|
Increases flexibility and reduces injury risk.
| 18 |
Before Sleep
|
recovery09258
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Before Sleep
|
recovery09259
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Post-workout
|
recovery09260
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 11 |
Before Sleep
|
recovery09261
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Before Sleep
|
recovery09262
|
Stretching
|
Increases flexibility and reduces injury risk.
| 14 |
Before Sleep
|
recovery09263
|
Stretching
|
Increases flexibility and reduces injury risk.
| 11 |
Before Sleep
|
recovery09264
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Morning
|
recovery09265
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Post-workout
|
recovery09266
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Post-workout
|
recovery09267
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Post-workout
|
recovery09268
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Evening
|
recovery09269
|
Sleep
|
Essential for hormonal balance and recovery.
| 24 |
Before Sleep
|
recovery09270
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Evening
|
recovery09271
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 12 |
Evening
|
recovery09272
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 28 |
Evening
|
recovery09273
|
Hydration
|
Helps replenish fluids and optimize performance.
| 5 |
Morning
|
recovery09274
|
Hydration
|
Helps replenish fluids and optimize performance.
| 30 |
Before Sleep
|
recovery09275
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Post-workout
|
recovery09276
|
Stretching
|
Increases flexibility and reduces injury risk.
| 28 |
Before Sleep
|
recovery09277
|
Hydration
|
Helps replenish fluids and optimize performance.
| 9 |
Morning
|
recovery09278
|
Hydration
|
Helps replenish fluids and optimize performance.
| 30 |
Post-workout
|
recovery09279
|
Stretching
|
Increases flexibility and reduces injury risk.
| 19 |
Before Sleep
|
recovery09280
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 6 |
Evening
|
recovery09281
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 5 |
Evening
|
recovery09282
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Evening
|
recovery09283
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Morning
|
recovery09284
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 21 |
Morning
|
recovery09285
|
Sleep
|
Essential for hormonal balance and recovery.
| 13 |
Evening
|
recovery09286
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Before Sleep
|
recovery09287
|
Stretching
|
Increases flexibility and reduces injury risk.
| 17 |
Post-workout
|
recovery09288
|
Stretching
|
Increases flexibility and reduces injury risk.
| 18 |
Evening
|
recovery09289
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Post-workout
|
recovery09290
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 5 |
Before Sleep
|
recovery09291
|
Stretching
|
Increases flexibility and reduces injury risk.
| 16 |
Evening
|
recovery09292
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 17 |
Morning
|
recovery09293
|
Stretching
|
Increases flexibility and reduces injury risk.
| 17 |
Post-workout
|
recovery09294
|
Hydration
|
Helps replenish fluids and optimize performance.
| 25 |
Before Sleep
|
recovery09295
|
Sleep
|
Essential for hormonal balance and recovery.
| 28 |
Morning
|
recovery09296
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Evening
|
recovery09297
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Evening
|
recovery09298
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Before Sleep
|
recovery09299
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 24 |
Before Sleep
|
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