id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery09500
|
Stretching
|
Increases flexibility and reduces injury risk.
| 30 |
Before Sleep
|
recovery09501
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Before Sleep
|
recovery09502
|
Sleep
|
Essential for hormonal balance and recovery.
| 18 |
Morning
|
recovery09503
|
Hydration
|
Helps replenish fluids and optimize performance.
| 14 |
Post-workout
|
recovery09504
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 6 |
Post-workout
|
recovery09505
|
Sleep
|
Essential for hormonal balance and recovery.
| 14 |
Before Sleep
|
recovery09506
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Evening
|
recovery09507
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 27 |
Evening
|
recovery09508
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Post-workout
|
recovery09509
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 13 |
Post-workout
|
recovery09510
|
Sleep
|
Essential for hormonal balance and recovery.
| 28 |
Post-workout
|
recovery09511
|
Stretching
|
Increases flexibility and reduces injury risk.
| 21 |
Evening
|
recovery09512
|
Stretching
|
Increases flexibility and reduces injury risk.
| 12 |
Evening
|
recovery09513
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 13 |
Post-workout
|
recovery09514
|
Stretching
|
Increases flexibility and reduces injury risk.
| 10 |
Post-workout
|
recovery09515
|
Hydration
|
Helps replenish fluids and optimize performance.
| 16 |
Before Sleep
|
recovery09516
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Before Sleep
|
recovery09517
|
Sleep
|
Essential for hormonal balance and recovery.
| 19 |
Before Sleep
|
recovery09518
|
Sleep
|
Essential for hormonal balance and recovery.
| 13 |
Morning
|
recovery09519
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Morning
|
recovery09520
|
Hydration
|
Helps replenish fluids and optimize performance.
| 23 |
Before Sleep
|
recovery09521
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 17 |
Morning
|
recovery09522
|
Stretching
|
Increases flexibility and reduces injury risk.
| 17 |
Post-workout
|
recovery09523
|
Sleep
|
Essential for hormonal balance and recovery.
| 10 |
Evening
|
recovery09524
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Post-workout
|
recovery09525
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Post-workout
|
recovery09526
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Post-workout
|
recovery09527
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Before Sleep
|
recovery09528
|
Stretching
|
Increases flexibility and reduces injury risk.
| 20 |
Evening
|
recovery09529
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 27 |
Evening
|
recovery09530
|
Hydration
|
Helps replenish fluids and optimize performance.
| 9 |
Evening
|
recovery09531
|
Stretching
|
Increases flexibility and reduces injury risk.
| 14 |
Before Sleep
|
recovery09532
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 10 |
Morning
|
recovery09533
|
Hydration
|
Helps replenish fluids and optimize performance.
| 22 |
Evening
|
recovery09534
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 8 |
Before Sleep
|
recovery09535
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Before Sleep
|
recovery09536
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 26 |
Evening
|
recovery09537
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 12 |
Morning
|
recovery09538
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 22 |
Post-workout
|
recovery09539
|
Hydration
|
Helps replenish fluids and optimize performance.
| 13 |
Morning
|
recovery09540
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Morning
|
recovery09541
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 17 |
Before Sleep
|
recovery09542
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 24 |
Evening
|
recovery09543
|
Sleep
|
Essential for hormonal balance and recovery.
| 25 |
Evening
|
recovery09544
|
Sleep
|
Essential for hormonal balance and recovery.
| 22 |
Post-workout
|
recovery09545
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Evening
|
recovery09546
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 28 |
Before Sleep
|
recovery09547
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Post-workout
|
recovery09548
|
Stretching
|
Increases flexibility and reduces injury risk.
| 24 |
Before Sleep
|
recovery09549
|
Sleep
|
Essential for hormonal balance and recovery.
| 12 |
Post-workout
|
recovery09550
|
Stretching
|
Increases flexibility and reduces injury risk.
| 17 |
Post-workout
|
recovery09551
|
Stretching
|
Increases flexibility and reduces injury risk.
| 13 |
Morning
|
recovery09552
|
Stretching
|
Increases flexibility and reduces injury risk.
| 12 |
Before Sleep
|
recovery09553
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Evening
|
recovery09554
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Morning
|
recovery09555
|
Stretching
|
Increases flexibility and reduces injury risk.
| 11 |
Morning
|
recovery09556
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 19 |
Post-workout
|
recovery09557
|
Stretching
|
Increases flexibility and reduces injury risk.
| 22 |
Evening
|
recovery09558
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 21 |
Evening
|
recovery09559
|
Sleep
|
Essential for hormonal balance and recovery.
| 30 |
Evening
|
recovery09560
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Before Sleep
|
recovery09561
|
Stretching
|
Increases flexibility and reduces injury risk.
| 17 |
Before Sleep
|
recovery09562
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Evening
|
recovery09563
|
Stretching
|
Increases flexibility and reduces injury risk.
| 17 |
Before Sleep
|
recovery09564
|
Sleep
|
Essential for hormonal balance and recovery.
| 14 |
Post-workout
|
recovery09565
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 30 |
Post-workout
|
recovery09566
|
Stretching
|
Increases flexibility and reduces injury risk.
| 7 |
Post-workout
|
recovery09567
|
Hydration
|
Helps replenish fluids and optimize performance.
| 30 |
Post-workout
|
recovery09568
|
Sleep
|
Essential for hormonal balance and recovery.
| 29 |
Post-workout
|
recovery09569
|
Stretching
|
Increases flexibility and reduces injury risk.
| 14 |
Evening
|
recovery09570
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Before Sleep
|
recovery09571
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 26 |
Before Sleep
|
recovery09572
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 15 |
Before Sleep
|
recovery09573
|
Sleep
|
Essential for hormonal balance and recovery.
| 27 |
Post-workout
|
recovery09574
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 5 |
Morning
|
recovery09575
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 26 |
Evening
|
recovery09576
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 16 |
Before Sleep
|
recovery09577
|
Sleep
|
Essential for hormonal balance and recovery.
| 17 |
Evening
|
recovery09578
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 24 |
Post-workout
|
recovery09579
|
Sleep
|
Essential for hormonal balance and recovery.
| 18 |
Before Sleep
|
recovery09580
|
Stretching
|
Increases flexibility and reduces injury risk.
| 22 |
Before Sleep
|
recovery09581
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Evening
|
recovery09582
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 18 |
Morning
|
recovery09583
|
Sleep
|
Essential for hormonal balance and recovery.
| 6 |
Evening
|
recovery09584
|
Stretching
|
Increases flexibility and reduces injury risk.
| 8 |
Evening
|
recovery09585
|
Sleep
|
Essential for hormonal balance and recovery.
| 30 |
Evening
|
recovery09586
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Post-workout
|
recovery09587
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Evening
|
recovery09588
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Morning
|
recovery09589
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Evening
|
recovery09590
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 8 |
Evening
|
recovery09591
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Before Sleep
|
recovery09592
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Morning
|
recovery09593
|
Sleep
|
Essential for hormonal balance and recovery.
| 22 |
Evening
|
recovery09594
|
Hydration
|
Helps replenish fluids and optimize performance.
| 17 |
Evening
|
recovery09595
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 28 |
Before Sleep
|
recovery09596
|
Sleep
|
Essential for hormonal balance and recovery.
| 19 |
Evening
|
recovery09597
|
Hydration
|
Helps replenish fluids and optimize performance.
| 23 |
Evening
|
recovery09598
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Evening
|
recovery09599
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Before Sleep
|
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